Podcasts about pain free back

Esther Gokhale, the creator of the Gokhale Method, joins Lyndsay Soprano to share her transformative approach to back pain and posture. Drawing from her own experience with debilitating pain during pregnancy, Esther sheds light on the root causes of spinal discomfort, focusing on how modern habits have distorted natural postures. Instead of labeling the human body as flawed, Esther explains how our misuse of it is the real issue. Her method emphasizes techniques like "stretch sitting" to naturally realign the spine and relieve pressure. Simple adjustments in daily routines can create lasting relief, showing that pain management is within reach for everyone.Listeners will find practical steps to regain control over their bodies and reclaim a pain-free life through these thoughtful, anthropological insights into posture and structural health.Find Esther Gokhale Online Here:Instagram: @gokhalemethodFacebook: Gokhale MethodYouTube: Gokhale MethodBook: 8 Steps to a Pain-Free Back, by Esther GokhaleWebsite: www.gokhalemethod.comFind The Pain Game Podcast Online Here:Website: thepaingamepodcast.comInstagram: @thepaingamepodcastEpisode Highlights:(00:00) Introduction to Chronic Pain and Healing(02:33) Understanding Back Pain and Its Impact(04:53) Esther Gauklai's Journey with Back Pain(09:57) The Gokhale Method: A New Approach to Pain Relief(17:49) Posture, Movement, and Emotional Health(26:09) Hope and Healing: A Message for Chronic Pain Sufferers

Discover the difference between performance chiropractic and standard chiropractic care with Coastal Performance Chiropractic. In this episode, we delve into the common causes of low back pain, prevention strategies for both daily life and athletic activities, and what to do if you're experiencing low back pain. Learn how to protect your spine, optimize your performance, and maintain a healthy back for years to come. Some of the main topics we cover are.. Why low back injuries are so common How to prevent them What to do when you experience low back pain Whether you're an athlete or someone looking to improve their overall well-being, this episode offers valuable insights and practical tips to keep your back strong and pain-free. Make sure to check out Coastal Performance Chiropractic at these links below! https://www.coastalperformancechiro.com/ https://www.instagram.com/coastalperformancechiro/

Dr. Joyce Harman is the author of "The Pain-Free Back and Saddle Fit Book" Western and English. In this webinar she talks about how a western saddle is made and what needs to happen for a good fit.

Esther Gokhale  studied biochemistry at Harvard and Princeton and, later, acupuncture at the San Francisco School of Oriental Medicine. After experiencing crippling back pain during her first pregnancy and unsuccessful back surgery, Gokhale began her lifelong crusade to vanquish back pain. Her studies at the Aplomb® Institute in Paris and years of research in Brazil, India, Portugal and elsewhere led her to develop the Gokhale Method, a unique, systematic approach to help people find their bodies' way back to pain-free living. Gokhale's book, 8 Steps to a Pain-Free Back, has sold over 300,000 copies and has been translated into ten languages. Find out more @ https://gokhalemethod.com/For our classes Somaticprimer.com & Vidyamethod.comSupport the show

As your partner in natural health, we know that back pain can be debilitating and impact your quality of life. That's why we've put together a list of stretches that can help alleviate your pain from the comfort of your own home. These stretches are easy to perform and may help relieve tension in the lower back, spine, and piriformis muscle. We recommend incorporating these stretches into your daily routine to promote healing and prevent future pain. Child's Pose Child's pose is a relaxing stretch that can help ease tension in the lower back. Begin on your hands and knees, with your hands under your shoulders and your knees under your hips. Lower your hips back towards your heels, stretching your arms forward. Hold this position for 30 seconds to 1 minute. Cat-Cow Stretch Cat-cow stretch is a simple stretch that can help relieve tension in the entire spine. Begin on your hands and knees, with your hands under your shoulders and your knees under your hips. Slowly arch your back towards the ceiling, then round your spine towards the floor. Repeat this motion 10 times. Knee-to-Chest Stretch The knee-to-chest stretch can be an effective stretch for easing tension in the lower back. Begin by lying on your back, with your knees bent and your feet flat on the floor. Slowly bring one knee towards your chest, clasping your hands around the back of your thigh. Hold for 30 seconds, then switch sides. Piriformis Stretch The piriformis muscle can often become tight and cause pain in the lower back. Begin by sitting on the floor with your legs extended in front of you. Cross one leg over the other, placing your foot flat on the floor. Gently pull your knee towards your chest, holding for 30 seconds. Switch legs and repeat. While these stretches can be helpful in relieving back pain, it's important to remember that every case is unique. If you are experiencing persistent or severe pain, it's important to address the root cause. At our practice, we can provide a thorough examination and personalized plan to address your specific needs. Don't let back pain control your life. Contact us today to schedule an appointment and start your journey towards pain-free living. https://www.lindenwoodschiropractic.com/contact-us/

Three decades ago, Esther Gokhale created the Gokhale Method to apply primal posture to modern pain. Gokhale emphasized small improvements in everyday movements to prevent and heal back pain and musculoskeletal damage. Now, more than 20,000 people have learned to walk, sit, bend and sleep more efficiently by adopting Gokhale's primal posture approach. Dr. D.J. Kennedy, professor and chair of the Department of Physical Medicine and Rehabilitation at Vanderbilt University Medical Center, told us how he sees the Gokhale method work for his patients in this episode. “I think she paints a picture that makes a lot of sense intuitively. And she's also going about trying to get the data to prove it,” said Kennedy. The Gokhale method is about to be tested in a randomized clinical trial at Stanford University. In this MBO episode, we learn how Esther Gokhale developed the method in part due to her own suffering.  Pregnant with her second child, Gokhale was experiencing severe back pain even after a corrective surgery. Gokhale tried physical therapy, chiropractic, acupuncture, massage, yoga, stretching, strengthening, and “checking her head.”  Nothing helped. Thanks to an upbringing in India studying classical dance and observing the posture of local laborers, Gokhale knew that “something was wrong with this picture.”  In the quest for relief, Gokhale built on those childhood observations and her own scientific background to create a new theory of movement based on traditional practices. Soon after, she published Eight Steps to Pain Free Back, which has sold over 300,000 copies.  Today, the Gokhale Method may be poised for even wider acceptance. In addition to online courses and a nationwide network of teachers, the Method now offers a Posture Tracker app to help students reinforce better posture. Meanwhile, Stanford University researchers are embarking on a long-term study of the system's efficacy in healing and preventing back pain and other musculoskeletal issues.  Listen and follow Gokhale's journey from patient to inventor, teacher and modern day entrepreneur of the primal posture method.    My Body Odyssey is a Fluent Knowledge production.  Original music by Ryan Adair Rooney. Show Notes: Our Expert Guests: Esther Gokhale Dr. DJ Kennedy Gokhale's primal posture methods: Gokhale's Substacking & “Just Right Chair”  Glidewalking Thoracic Outlet Syndrome Joint Hypermobility Syndrome Anteverted Pelvis Tucked Pelvis  Gokhale Method Teachers Gokhale Posture Tracker Gokhale Method Covered by Stanford STAP Funds “The Posture Guru of Silicon Valley”  8 Steps to a Pain-Free Back  Other approaches to pain: Alexander Technique Noëlle Perez-Christiaens Aplomb Association, USA Cat-Cow

Did you know that back pain is the number one cause of global disability and that posture can affect mood and hormone levels?Join us for today's episode of Push To Be More where our guest Esther Gokhale shares her story of suffering from crippling back pain after her first pregnancy and how she took that experience as a challenge to find a solution for back pain. After years of study and research, Esther developed "The Gokhale Method" to help hundreds of people eliminate back pain and enhance strength. You don't want to miss this inspiring episode - tune in now!Here's some of the great stuff that we cover in this show:Esther discusses the benefits of using dance as a reminder system to revisit posture and keep the body in a healthy position, while also forming a joyful community. She also notes that indigenous cultures have a kinesthetic wisdom that has been lost in the modern West, leading to high rates of back pain and other musculoskeletal problems.Esther disagrees with the modern belief that sitting is the root cause of back pain, but says its rather how we sit and the shape of our spine. She believes our spine is J shaped rather than S shaped. Indigenous people sit as much as we do but don't suffer from the same problems.The Gokhale Method recommends "stretch sitting" with a modified backrest for gentle, hours-long traction to ease back pain and allow for a natural, healthy back. This is a more effective and convenient alternative to inversion tables.Esther developed the Gokhale Method to relieve her own severe back pain, which resulted from her first pregnancy, and sought out strategies to improve her own physical structure. She worked on the method over the years and was successful in making the process more efficient, effective and sustainable, and now shares it with others.Esther shares how she built her business organically and has been able to focus on innovating and developing techniques that work to relieve back pain. Despite the success, Esther feels impatient as she believes the approach needs to be more mainstream and widespread to help the millions of people suffering from back pain.She says their biggest challenge is finding new customers and creating repeat business. However, there is a great need for their services as back pain is the number one cause of global disability. They have stayed afloat through various challenges and continue to improve their offering.Esther is expecting extensive coverage for the Gokhale Method with their upcoming trial at top universities. They are also exploring the benefits of posture for mental health, and have created a course to teach basic posture principles for empowerment and confidence.-----------------------ABOUT ESTHERMeet Esther Gokhale – a pioneer in posture education and pain relief. Esther transformed her own experience with crippling back pain into the Gokhale Method, a unique system that restores your body's primal posture to eliminate pain and enhance strength. Growing up in India, her journey started with helping her nurse mother care for abandoned babies, leading her to study biochemistry at prestigious institutions like Harvard and Princeton, and later, acupuncture in San Francisco.The turning point came when Esther suffered from severe back pain during her first pregnancy. After an unsuccessful surgery, she dedicated her life to finding a solution to back pain. Her pursuits took her across the globe, from the streets of Paris to the communities of Brazil and India, culminating in the creation of the Gokhale Method.Esther's bestselling book, "8 Steps to a Pain-Free Back," has reached over 300,000 readers worldwide, and she has shared her wisdom on stages like TEDx Stanford. Known as the "Posture Guru of Silicon Valley", she has worked with top corporations like Google and Facebook, consulted for various Stanford sports teams,...

GET MY FREE INSTANT POT COOKBOOK: https://www.chefaj.com/instapot-download ------------------------------------------------------------------------------------ MY LATEST BESTSELLING BOOK: https://www.amazon.com/dp/1570674086?tag=onamzchefajsh-20&linkCode=ssc&creativeASIN=1570674086&asc_item-id=amzn1.ideas.1GNPDCAG4A86S ----------------------------------------------------------------------------------- Disclaimer: This podcast does not provide medical advice. The content of this podcast is provided for informational or educational purposes only. It is not intended to be a substitute for informed medical advice or care. You should not use this information to diagnose or treat any health issue without consulting your doctor. Always seek medical advice before making any lifestyle changes. Eileen's monthly show, MOVE WELL TO AGE WELL WITH EILEEN KOPSAFTIS, is the 4th Tuesday of every month at 11:00 am PACIFIC time. Eileen Kopsaftis, BS, PT, CAFS, CMI, NE is the founder of Have Lifelong Wellbeing. She is an eclectically trained physical therapist, nutrition educator, and best-selling author of the book, Pain Culprits! Her passion is to teach people how to age without decline and move without pain. Eileen uses her extensive post-graduate education of nearly 1,800 hours of manual and movement techniques and nutrition education combined in a four-prong approach to resolve the root causes of pain and dysfunction. She speaks nationally, publishes articles, and teaches movement and pain education classes at Hudson Valley Community College. Content and training from Eileen can be found at: Strong Back Masterclass: Began 3/27/23 Access to Recordings is provided to registrants https://mwpchallenge.com/ Eileen's YouTube channel https://www.youtube.com/c/EileenKopsaftis Eileen's Book: Pain Culprits! https://painculprits.com/ Move Without Pain Private Club FREE membership https://mwpprivateclub.com/ Have Lifelong Wellbeing monthly newsletter https://havelifelongwellbeing.com/newsletter/ Eileen Kopsaftis, BS, PT, CAFS, MCI, CHE, NE Eliminate pain, regain good health, and return to doing the things you love to do every day. You can have lifelong wellbeing! 518-496-1265 https://havelifelongwellbeing.com/

GET MY FREE INSTANT POT COOKBOOK: https://www.chefaj.com/instapot-download ------------------------------------------------------------------------------------ MY LATEST BESTSELLING BOOK: https://www.amazon.com/dp/1570674086?tag=onamzchefajsh-20&linkCode=ssc&creativeASIN=1570674086&asc_item-id=amzn1.ideas.1GNPDCAG4A86S ------------------------------------------------------------------------------------ Disclaimer: This podcast does not provide medical advice. The content of this podcast is provided for informational or educational purposes only. It is not intended to be a substitute for informed medical advice or care. You should not use this information to diagnose or treat any health issue without consulting your doctor. Always seek medical advice before making any lifestyle changes ----------------------------------------------------------- Eileen Kopsaftis is the founder of Have Lifelong Wellbeing. She is an eclectically trained physical therapist, nutrition educator, and best-selling author of the book, Pain Culprits! Her specialties include teaching informed healthcare decision making and empowering others how to resolve pain using effective strategies they can perform at home. Eileen uses her extensive post-graduate education of nearly 1,800 hours of manual and movement techniques and nutrition education combined in a four-prong approach to resolve the root causes of pain and dysfunction. Eileen speaks nationally, publishes articles, and teaches movement and pain education classes at Hudson Valley Community College. She has been featured on Full Measure with Sharyl Atkisson: https://fullmeasure.news/news/politics/no-pain-no-opioids?fbclid=IwAR05csN3Be7EZNFginw425y2V-9uSBxUak7XdQ5_kBv5i8yJaqRgSirABcY the 2020 Mindful Injury Recovery World Summit: https://havelifelongwellbeing.com/wp-content/uploads/sites/2/2021/08/transcript_2020_Eileen-Kopsaftis_The-Mindful-Injury-Recovery-World-Summit.pdf and 55+ Living Publication. Eileen's monthly show, MOVE WELL TO AGE WELL WITH EILEEN KOPSAFTIS, is the 4th Tuesday of every month at 11:00am PACIFIC time. Eileen Kopsaftis, BS, PT, CAFS, CMI, NE is the founder of Have Lifelong Wellbeing. She is an eclectically trained physical therapist, nutrition educator, and best-selling author of the book, Pain Culprits! Her passion is to teach people how to age without decline and move without pain. Eileen uses her extensive post-graduate education of nearly 1,800 hours of manual and movement techniques and nutrition education combined in a four-prong approach to resolve the root causes of pain and dysfunction. She speaks nationally, publishes articles, and teaches movement and pain education classes at Hudson Valley Community College. Content and training from Eileen can be found at: Strong Back Masterclass: Begins 3/27/23 https://mwpchallenge.com/ https://havelifelongwellbeing.com/bootcamp/ Eileen's YouTube channel https://www.youtube.com/c/EileenKopsaftis Eileen's Book: Pain Culprits! https://painculprits.com/ Move Without Pain Private Club FREE membership https://mwpprivateclub.com/ Have Lifelong Wellbeing monthly newsletter https://havelifelongwellbeing.com/newsletter/

Holiday shopping season is upon us, and there's something out there for everyone. Dr. Sanjiv Lakhia reflects on the guests that decked the halls of Back Talk Doc in 2022 and compiled a list of the top ten gifts for people with back pain. The list is inspired by discussions with guests, including Dr. David Schecter and Esther Gokhale, and addresses a range of prices and applications. Finding the perfect gift is tough, so Back Talk's top ten list helps strike the balance of something that lights up your loved ones' faces while not depleting your budget or inflicting more back tension. Dr. Sanjiv Lakhia's Top Ten List 10. Think Away Your Pain by Dr. David Schechter 9. Desert Tortoise Botanicals Trauma Pain Salve 8. Dr. Eric Goodman's Foundation Training App 7. Fresh N Lean Meal Delivery Service 6. 8 Steps to a Pain-Free Back by Esther Gokhale 5. Back Mechanic by Dr. Stuart McGill 4. Crossover Symmetry Padded Bands 3. Ear Seeds 2. Thermophore Heating Pad 1. The Back Talk Book by Dr. Sanjiv Lakhia Bring enlightenment into friends' and families' spines and homes this holiday season and start 2023 with habits that are guaranteed to ease any back pain or stress. Listen to this episode of Back Talk for the top ten gifts people with back pain can't wait to receive this year. Subscribe & Contact

Esther Gokhale (GO-clay) has been involved in integrative therapies all her life. As a young girl growing up in India, she helped her mother, a nurse, treat abandoned babies waiting to be adopted. This early interest in healing led her to study biochemistry at Harvard and Princeton and, later, acupuncture at the San Francisco School of Oriental Medicine.After experiencing crippling back pain during her first pregnancy and unsuccessful back surgery, Gokhale began her lifelong crusade to vanquish back pain. Her studies at the Aplomb® Institute in Paris and years of research in Brazil, India, Portugal and elsewhere led her to develop the Gokhale Method, a unique, systematic approach to help people find their bodies' way back to pain-free living.Gokhale's book, 8 Steps to a Pain-Free Back, has sold over 300,000 copies and has been translated into ten languages. In 2010, Gokhale hosted the nationally-televised program Back Pain: The Primal Posture™ Solution (available on DVD and streaming). The Gokhale Method continues to grow as dozens of qualified teachers, each personally trained by Gokhale, now teach the method worldwide.Gokhale has taught at corporations such as Google, IDEO, and Facebook, presented at conferences including TEDx(Stanford) and Ancestral Health Symposium, consulted for the trainers of the SF 49ers and several Stanford sports teams, and conducted workshops for physician groups at Stanford, Kaiser Permanente, Sutter Health, PAMF, and UCSF. The New York Times gave Esther the title “The Posture Guru of Silicon Valley” in 2013.

Esther Gokhale has been involved in integrative therapies all her life. As a young girl growing up in India, she helped her mother, a nurse, treat abandoned babies waiting to be adopted. This early interest in healing led her to study biochemistry at Harvard and Princeton and, later, acupuncture at the San Francisco School of Oriental Medicine. After experiencing crippling back pain during her first pregnancy and unsuccessful back surgery, Gokhale began her lifelong crusade to vanquish back pain. Her studies at the Aplomb® Institute in Paris and years of research in Brazil, India, Portugal and elsewhere led her to develop the Gokhale Method, a unique, systematic approach to help people find their bodies' way back to pain-free living. Gokhale's book, 8 Steps to a Pain-Free Back, has sold over 200,000 copies and has been translated into ten languages. In 2010, Gokhale hosted the nationally-televised program Back Pain: The Primal Posture™ Solution (available on DVD and streaming). The Gokhale Method continues to grow as dozens of qualified teachers, each personally trained by Gokhale, now teach the method worldwide. Gokhale has taught at corporations such as Google, IDEO, and Facebook, presented at conferences including TEDx(Stanford) and Ancestral Health Symposium, consulted for the trainers of the SF 49ers and several Stanford sports teams, and conducted workshops for physician groups at Stanford, Kaiser Permanente, Sutter Health, PAMF, and UCSF. The New York Times gave Esther the title “The Posture Guru of Silicon Valley” in 2013. Esther Gokhale lives on Stanford University campus where she raised three children with her husband Brian White, a professor in the Math Department. Listen to the song I wrote after being inspired by my conversation with Esther and all the other Podsongs

Reference Resource: H. M. CLAYTON, S. DYSON, P. HARRIS and A. BONDI (2015), "Horses, Saddles and Riders: Applying The Science." Equine Veterinary Education, 27 (9) pp. 447-452. doi: 10.1111/eve.12407. www.saddleresearchtrust.com Joyce Harman, DVM (2004). The Horse's Pain-Free Back and Saddle-Fit Book. Trafalgar Square Publishing, North Pomfret, Vermont, USA. --- Send in a voice message: https://anchor.fm/nancy-mclean/message Support this podcast: https://anchor.fm/nancy-mclean/support

On this episode of Anti-Aging Hacks podcast, we discuss: 1. Why do we all have bad posture these days? 2. How was ancestral or primal posture ideal for living a pain free life? 3. How do we train ourselves to adopt primal posture and be aligned? Esther Gokhale (GO-clay) has been involved in integrative therapies all her life.  After experiencing crippling back pain during her first pregnancy and unsuccessful back surgery, Gokhale began her lifelong crusade to vanquish back pain. Gokhale's book, 8 Steps to a Pain-Free Back, has sold over 200,000 copies and has been translated into ten languages. You can find the show notes for this episode at https://antiaginghacks.net/betterposture

8 Steps to a Pain-Free Back  with Esther Gokhale  ---------------- Office chairs were always bad news for spinal health, but now most people are working hunched over a laptop on their coach - and many of their kids are doing the same! In 2019, we spent too much time on screens, but in 2020, it's gone to a completely new level and we all need to spend some time thinking about work stations, postures, and spinal health. On this week's show, you'll meet returning guest, Esther Gokhale who has spent her career researching, writing, and teaching spinal health.  Listen & Learn:  Why an S-curved spine is incorrect, and why a J-shape is more natural  Why to stop chasing ideal posture and simply work with the body and life you have in our modern world  Chairs, shoes, and workstations - what do do? Links & Resources Esther's Site ABOUT OUR GUEST  Esther Gokhale studied biochemistry at Harvard and Princeton and, later, acupuncture at the San Francisco School of Oriental Medicine. Post-pregnancy back pain and a failed back surgery inspired Esther to begin a lifelong crusade to vanquish back pain. Gokhale's book, 8 Steps to a Pain-Free Back, has sold over 200,000 copies and has been translated into ten languages. Gokhale has taught at corporations such as Google, IDEO, and Facebook, presented at conferences including TEDx(Stanford) and Ancestral Health Symposium, consulted for the trainers of the SF 49ers and several Stanford sports teams. Nutritional Tip of the Week: Top Food for Weight Loss Got Questions? Send me a voicemail here: Ask Lucas a Question Or write to us: podcast@yogabody.com  Like the Show? Leave us a Review on iTunes  

Joyce Harman has been in holistic practice for 30 years using acupuncture, chiropractic, herbal medicine and homeopathy to enhance performance and help those with a variety of chronic conditions. She is an authority on Lyme Disease and Insulin resistance. She has written over 100 papers, textbook chapters and articles for horse publications. Her publications include the Pain Free Back and Saddle Fit Books. Tune to find out how Dr. Harman's studies have taken her all over the world.Learn more about Dr. Harman and her practice at www.harmanyequine.com. See acast.com/privacy for privacy and opt-out information.

Leo joins Tom and Don to talk about fashion and dressing well. What's with all these terrible clothes out there? How do we push beyond glued-together polyester? The crew then answers a number of your questions within Solomon-like judgment. Intro music is by auntie004. Outro music is Smog - Ex-Con. Books mentioned: 8 Steps to a Pain-Free Back, Dressing the Man by Alan Flusser, The Catholic Priesthood: Biblical Foundations by Fr. Thomas J. Lane

I’m really excited to be joined today by Esther Gokhale who is the creator of the Gokhale Method, a unique, systematic approach to help people find their bodies’ way back to pain-free living.Esther is the author of the book - 8 Steps to a Pain-Free Back - which has sold over 100,000 copies and has been translated into eight languages. In 2010, she hosted the nationally televised program Back Pain: The Primal Posture Solution (available on DVD).She’s taught at corporations including google, facebook, and many others, and She’s also been a speaker at many conferences, including TEDx.Website: gokhalemethodYouTube: GokhaleMethod

Intro & Summary:In this episode you'll learn how our guest, Esther Gokhale “The Posture Guru”, has healed her own back pain and the pain that thousands of others were dealing with, at every age. Her remarkable method is foundational to good health, proper posture, and pain-free living.The video for this episode will be out in November or December 2019. Check out our social for those updates: Instagram @foundationofwellness_podcast, @marisa_moon_ , or Facebook: The Foundation of Wellness PodcastEsther Gokhale (Go-clay) has been involved in integrative therapies all her life. She studied biochemistry at Harvard and Princeton and, later, acupuncture at the San Francisco School of Oriental Medicine. After experiencing crippling back pain during her first pregnancy and unsuccessful back surgery, Gokhale began her lifelong crusade to vanquish back pain. She developed the Gokhale Method, a unique, systematic approach to help people find their bodies' way back to pain-free living. She is the author of the book “8 Steps to a Pain-Free Back”, and The New York Times featured Esther in an article giving her the title, “The Posture Guru of Silicon Valley”>> HABITS TO THRIVE SUMMIT - a Free online wellness summit where Marisa will be presenting along Mark Sisson and dozens of other primal health coaches to help you reach your health goals. Marisa's topic: How Anyone Can Achieve Long-Term Results with Intermittent Fasting. You must register in advance before October 28, 2019: bit.ly/habitstothriveGrab Marisa's free guide to intermittent fasting + 3 training videos at https://marisamoon.com/iffreedom For professional Inquiries contact - Marisa Moon, Certified Primal Health Coach: marisa@marisamoon.com;Disclaimer: Consult with your doctor or functional medicine practitioner before trying any of the remedies or dietary interventions mentioned in this episode. This information and recording is for informational and educational purposes only.Topics of Discussion:- Esther's struggle with herniated discs, debilitating back pain, and surgery- Techniques that inspired her: Aplomb (France), Alexander Technique, Weston Price- Her Book: 8 Steps to a Pain-Free Back has gone global - the book has over 1,100 images, graphics, and photo guides- Esther's unique upbringing in India that piqued her interest in primitive posture - Weston A Price's Book: Nutrition & Physical Degeneration - Traditional people have a certain wisdom about posture and movement that's missing in modern culture- What's wrong with our idea of good posture today- Poor posture starts Day 1 as an infant returns from the hospital - Babies learn posture from car seats and umbrella strollers - tucked pelvis (sitting on their “tails”) - rounded, hunched back - this posture makes our back in a C-shape, squishing spinal discs- Herniated Discs and Bulging Discs- Esther's back pain MRI - L5 - S1 is the lowest joint in the spine, second most frequent herniated disc- The biofeedback “Spine-tracker wearable” device Esther's team invented. - See, in real time, how her spine can be an “S” shape (injury/pain), to a “J” shape (straight, tilting at the pelvis like a hockey stick)- We arch our backs in sports, yoga, gymnastics, for sex appeal- What is the Gokhale method? - a method that takes people from where they are to the architecture they were designed to have with their posture - it gets your there quickly and effectively - musculoskeletal aches and pains disappear - digestion can improve- Esther walks us through the first step of the method: Stretch Sitting - Try the “Stretch Sit Cushion” for traction and ease of implementation while sitting - Stretch Sitting is all some people need for pain reversal - See videos at gokhalemethod.com or on Youtube Gokhale Method “Gokhale Moment Wedge” video- Traditional or Primitive people have a natural rear tilt and stronger glutes which natural leaves the “behind” lifted and back- Today we tighten abs too much and tuck the pelvis under- Imagine you have a tail, you want it behind you not tucked between your legs- How should you carry your child? - pelvis well-positioned with “tail” back, and behind back - support the back straight with parent's forearm - legs externally rotated, not turned in (adult shoulders are not slouched)- Esther's 1-Day pop-up course is on tour now (with wearable spine-reader): https://gokhalemethod.com/upcoming_special_offerings_with_esther - Reach out to Marisa to do a Chicago session with Esther & Marisa: Facebook “Marisa Moon Wellness” or Instagram @Marisa_Moon_- What if you're Hypermobile or have Ligamentous Laxity?- Should we bend from the knees, hips, or waist? - “Hip Hinge” - the ancestral way, a nuanced and advanced technique that comes after elongating the spine - Step 1: Elongate spine first with stretch sitting and stretch lying- The print book is made high quality with Lay-flat binding - Great for the whole familyResources:- Esther's Tour Dates & Upcoming Specials: https://gokhalemethod.com/upcoming_special_offerings_with_esther - Esther's Website, Book, & Videos at gokhalemethod.com - Gokhale's book, 8 Steps to a Pain-Free Back- Youtube Gokhale Method: https://www.youtube.com/user/GokhaleMethod- “Gokhale Moment Wedge” video: https://youtu.be/x-48PhLcLqU - Facebook: https://www.facebook.com/GokhaleMethod Marisa's site: https://www.marisamoon.comLearn about *Intermittent Fasting Freedom* at marisamoon.com/iffreedomFacebook: https://www.facebook.com/FoundationofWellnessPodcastInstagram: @foundationofwellness_podcast https://www.instagram.com/foundationofwellness_podcast@marisa_moon_ https://www.instagram.com/marisa_moon_Intro/Exit Music  - "Ukulele Whistle" by Scott Holmes

Introduction 4:05 Specialises in yoga/yoga therapy for low back pain/sciatica. She has experienced these for a long time. Developed back issues as an adult. Researched for solutions. In Canada in 2003/04 she began to find  yoga intensives for specific conditions. Found Feldenkreis and took trainings because it helped her back pain. Yoga was  too generalised for the senior classes she was teaching. 7:34 Pulled together different modalities to help with back pain. She found PNF (proprioceptive neuromuscular facilitation) to be helpful which stretches and strengthens, tones and relaxes muscles. Applied to her senior’s classes. Found Viniyoga with Robin Rothenburg – yoga for low back pain course. Also interested in what Dr. McGill could add to the problem. Put all of these modalities together to develop a workshop and classes. 12:36 Major causes of low back pain a) the L5-S1 area very vulnerable to wear and tear, b) bulging disk (not herniated discs)  which usually results in mild or moderate pain, c) breakdown of facet joints – repetitive movements over time cause wear and tear, d) slouching – more load on the spinal discs. Need to lengthen through the spine, improve posture through strengthening back muscles. L5-S1 needs to be in slight anterior tilt. 16:15 Most students are over 50. Jo offers a continuum of classes, one on one sessions to work on their low back pain. Usually can go into a class with mild pain may need one on one sessions for more moderate pain. Asks questions and does an intake to place them in the correct class/session. 18:16 Joanne asks yoga teachers to think about: “I ask teachers to consider this: we are teaching a 21st century body & mind a practice that was designed thousands of years ago. A practice designed to prepare the body for meditation and for thin male figures.  The spine itself has changed shape in the last century alone and we have become much more stationary.” 19:19 Esther Gokhale found that the spine shape has changed in the last century because of changes in the design of furniture as well as slouching. The spine normally has a J curve which has slight curves throughout its length until the bottom of the spine. But we now have an S curve spine that is much more curved than before. And the spine has less support. Do students really need backbends and forward bends if they have back pain? Are they properly prepared for these asanas. Telling people to roll up from a forward bend does not engage the back muscles; the spine is doing all of lifting. 23:15 Many more cases of back issues with the change in the shape of the spine. J curve is less curvy with more support. 28:00 Students know what feels good and what doesn’t. Students asked when back pain occurs – bending forward, bending backward, what feels good or bad? Starts with really gentle postures and notices how students move. She may decided to take change and change the postures if students seem to be in pain. Students will not always follow directions to come out of a posture or pick a more appropriate modification even though invited to do so. Contact details: Email: Joanne@InnerJourney.ca Website: www.InnerJourney.ca FB: InnerJourneyYogaTherapy   Resources: Esther Gokhale: 8 Steps to a Pain Free Back

BPL23: Back pain and horse riding. Listen to Dr. Jim Warson, author of The Rider’s Pain-Free Back on back strengthening exercises, the right horse + tack.

BPL23: Back pain and horse riding. Listen to Dr. Jim Warson, author of The Rider’s Pain-Free Back on back strengthening exercises, the right horse + tack.

Esther Gokhale (Go-clay) has been involved in integrative therapies all her life. As a young girl growing up in India, she helped her mother, a nurse, treat abandoned babies waiting to be adopted. This early interest in healing led her to study biochemistry at Harvard and Princeton and, later, acupuncture at the San Francisco School of Oriental Medicine. After experiencing crippling back pain during her first pregnancy and unsuccessful back surgery, Gokhale began her lifelong crusade to vanquish back pain. Her studies at the Aplomb® Institute in Paris and years of research in Brazil, India, Portugal and elsewhere led her to develop the Gokhale Method, a unique, systematic approach to help people find their bodies’ way back to pain-free living. Gokhale practiced acupuncture and taught posture, dance, and yoga in her Palo Alto wellness center for over twenty years. The Gokhale Method continues to grow as qualified Gokhale Method teachers now teach the method worldwide. Gokhale's book, 8 Steps to a Pain-Free Back, has sold over 100,000 copies and has been translated into eight languages. In 2010, Gokhale hosted the nationally televised program Back Pain: The Primal Posture Solution (available on DVD). Gokhale has taught at corporations such as Google, IDEO, Varian Medical Systems, and Facebook Inc. She has also presented at conferences including TEDx(Stanford), Ancestral Health Symposium, Weston Price Foundation Conference, and PrimalCon.  She continues to speak with physician groups including Stanford, PAMF, UCSF and has consulted for the trainers of the SF 49ers and several Stanford sports teams. In May 2013, The New York Times featured Esther in an article giving her the title, “The Posture Guru of Silicon Valley”. Esther Gokhale lives on Stanford University campus where she raised three children with her husband Brian White, chairman of the Math Department. Awards: 1978 Dean’s honor list at Harvard University 2008 Foreword Silver Award for best health book 2009 Nautilus Gold Award for best Pilates/Tai Qi/Yoga/bodywork book 2009 Ippy Bronze Award for best health book

Esther Gokhale has been involved in integrative therapies all her life. Her early interest in healing led her to study biochemistry at Harvard and Princeton and, later, acupuncture at the San Francisco School of Oriental Medicine.After experiencing crippling back pain after her first pregnancy and after an unsuccessful back surgery she later developed the Gokhale Method, a unique, systematic approach to help people find their bodies’ way back to pain-free living.Ester’s book, 8 Steps to a Pain-Free Back, has sold over 100,000 copies and has been translated into eight languages.https://shop.gokhalemethod.com/collections/allWe talked about Esther’s journey with back pain and how this inspired her to create the Gokhale Method and how our genetic and cultural heritage relates to the postural guidelines we’ve inherited and live by today. Esther also touches upon the idea that it’s time we change the way we approach athletics and the consequences that athletes face with back and neck health down the road. How our social norms and poorly designed furniture have dictated our postural norms and how we can change that by revisiting our ancestral heritage and way of life. Esther also shares with us her simple steps to back pain relief and how you can incorporate it in your everyday life.Connect with Esther at:http://www.gokhalemethod.comSubscribe to our podcast & leave a great review:https://itunes.apple.com/us/podcast/integrate-yourself-with-allison-maja/id1203490106?mt=2Connect with Allison at:https://www.pureenergypdx.com/personal-training-servicesConnect with Maja:http://www.majagottlieb.com/Support our podcast and get integrated into our community:http://www.patreon.com/integrateyourself/Support the show (https://www.patreon.com/integrateyourself)

Join Us for a 10k Holiday Fun Run! Devon and I will be participating in a 10k run in Santa Monica, California on Sunday, December 4th. Get in touch with us about meeting up and click here for more details. A Short Break from Nutrition Month Hey everyone! Devon was not feeling too well to record the podcast this week with me so we will be taking a break from November Nutrition Month, but we hope to continue on with it next week! Talk about health and fitness with us! Join us in discussing, health, fitness, nutrition and motivation tactics on the Open Sky Fitness Podcast Facebook Group. It's a great group to talk with other people about health, share tips, and encourage each other to keep living a healthy lifestyle.   Good Posture 101 This week, the Posture Guru of Silicone Valley aka Esther Gokhale of the Gokhale Method, joined myself to talk about the importance of good posture.  Have you ever wondered how you can improve your back's posture at your desk or whether a standing desk would be better for you? Esther answered a ton of our questions and gave us some good, basic stretches to begin our way to healthier and stronger bodies.  Primal Posture vs. Posture Today Unlike today, our primal ancestors were living a certain lifestyle by hunting and gathering each day. Overtime, they developed specific movements and postures fit for that lifestyle. Now, times have changed and today we're doing different things with our bodies by sitting at a computer desk rather than squatting and bending over to do different activities like picking up sticks for firewood. We've lost a lot of kinesthetic wisdom in first world cultures. Yet there are many cultures out there, especially in Africa, that continue to teach younger generations how to hold their posture as far as how to hold babies, work in the fields to grow and gather crops, lying down to sleep, bending over to cook etc. All of this without fatiguing themselves and running out of breath when we're having difficulties simply bringing groceries from the car into the kitchen.  Keep in mind, learning how to have good posture is not that simple. As Esther put it, just like a language, good posture takes time and practice to learn. In order to see great improvement in your posture, hans-on assistance and coaching is usually necessary.     What's Better? A Sitting Chair or  a Standing Desk? Both are good because we need change throughout the day, but we also need plenty of rest. If you find yourself standing all day (like older generations did when they worked and stood in factories), you will have many back and muscle pains from your poor posture.  Compared to standing, sitting also helps a person have deeper thoughts and better motor skills.   Improve Shoulder Posture Esther's tips for good shoulder posture: One at a time, bring one shoulder forward a little bit.  Bring your shoulder up a little bit. Move your shoulder back and relax. Repeat with the other shoulder. You will experience better circulation, breathing, and feel more comfortable overall after doing this simple exercise.  How to do Stretchsitting Sit with your bum back in the seat. Hinge away from the back rest. Lengthen your back with a crunch by folding your rib cage forward. Maintain your forward fold while slowly using your hands to push your top half and lengthen more (push on arm rest if they're there). Hinge back towards the back rest (use a towel or the Gokhale Method chair) to help stick/hook yourself to the back of the chair. Relax and your weight will be attached to the towel and you will have traction against the chair. Feel free to do a shoulder roll afterwards. You're done! Stretch sitting can be done anywhere and at anytime. Mix things up by standing up, walking around, or do some other light stretching from time to time (every 20-30 minutes).       About Esther Gokhale Esther Gokhale (Go-clay) has been involved in integrative therapies all her life. As a young girl growing up in India, she helped her mother, a nurse, treat abandoned babies waiting to be adopted. This early interest in healing led her to study biochemistry at Harvard and Princeton and, later, acupuncture at the San Francisco School of Oriental Medicine. After experiencing crippling back pain during her first pregnancy and unsuccessful back surgery, Gokhale began her lifelong crusade to vanquish back pain. Her studies at the Aplomb® Institute in Paris and years of research in Brazil, India, Portugal and elsewhere led her to develop the Gokhale Method, a unique, systematic approach to help people find their bodies’ way back to pain-free living. Gokhale practiced acupuncture and taught posture, dance, and yoga in her Palo Alto wellness center for over twenty years. The Gokhale Method continues to grow as qualified Gokhale Method teachers now teach the method worldwide. Gokhale's book, 8 Steps to a Pain-Free Back, has sold over 100,000 copies and has been translated into eight languages. In 2010, Gokhale hosted the nationally televised program Back Pain: The Primal Posture Solution (available on DVD). Gokhale has taught at corporations such as Google, IDEO, Varian Medical Systems, and Facebook Inc. She has also presented at conferences including TEDx(Stanford), Ancestral Health Symposium, Weston Price Foundation Conference, and PrimalCon.  She continues to speak with physician groups including Stanford, PAMF, UCSF and has consulted for the trainers of the SF 49ers and several Stanford sports teams. In May 2013, The New York Times featured Esther in an article giving her the title, “The Posture Guru of Silicon Valley”. Esther Gokhale lives on Stanford University campus where she raised three children with her husband Brian White, chairman of the Math Department.     Start Building Your Own Workouts and Meal Plan! Download Results Tracker here! Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates.  Download the OSF Food Journal Now! Check Out The Brand New Open Sky Fitness Podcast Facebook Page That's right! We've started an Open Sky Fitness Podcast group, where you and everyone will have the opportunity to talk about your health and fitness goals in a safe environment. We'll be posting workouts and starting discussions about how to be strategic around finding a healthier you. Check it out! Have a Question or Review for Rob or Devon? We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at rob@openskyfitness.com or Devon at devon@openskyfitness.com or you can also leave us a review at www.openskyfitness.com/review and even text OSFreview to 33444 to get the link. What You'll Hear on This Episode 00:00 Open Sky Fitness Introduction 1:15  Opening comments with Rob 3:00 The OSF Podcast Group 6:00  Quick breakfast cups with muffin trays and tomatoes 8:30  Gut health and gas: Keep track of your nutrition with a food journal 13:45  Introduction to Esther Gokhale 15:00  How did you become the Silicone Valley Posture Guru? 16:40  What was your experience with back pain and how did you overcome it? 20:00  How do other cultures move and how did you translate that to your own posture movements? 25:23  Esther's tips for good shoulder posture 27:10  Is primal posture a trend or an awakening of our ancestor's posture? 32:30  Is it better to carry a baby on your back or on your front? 39:30  How did you carry your baby with you while cross country skiing? 43:40  How long does it take to learn how to have good posture? 48:10  Can some people learn good posture in a day? 51:40  How to do stretch sitting 57:00  What would you recommend: a sitting chair or a standing desk? 1:06:00 Closing comments with Rob 1:08:00 Open Sky Fitness Closing RESOURCES MENTIONED DURING THE SHOW: The Gokhale Method 8 Steps to a Pain Free Back by Esther Gokhale The New York Times article: The Posture Guru of Silicon Valley Sign up for a class with the Gokhale Method The 6 course Foundations Course with the Gokhale Method Free classes with the Gokhale Method The Gokhale Method Blog Sit to Stand Desks available at STAPLES To Download Rob’s FREE workout templates click below** Download Templates Ask Rob a Question or tell him what is working for you: Email Rob@OpenSkyFitness.com To leave a Review for Rob and the Open Sky Fitness Podcast CLICK NOW!  Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show and I read each and every one of them. Contact our amazing sound engineer Ryan? Send him an e-mail here: info@stellarsoundsstudio.com Thanks for Listening! Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post. If you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast), click on the link on the right side of any page on our website that says “Send Voicemail.” And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free! Thanks for listening/reading Episode 121- Keys To A Healthy Gut! We hope you have gained more knowledge on how to be a healthier you!

Esther Gokhale is a world-renowned movement therapist and founder of the Gokhale Method. She wrote the best-selling book 8 Steps to a Pain-Free Back and teaches her revolutionary work globally. We get into how to reform the shape of your spine, the steps necessary to making structural change and her travels around the globe observing various cultures movement patterns!

Back pain is pandemic, and it's one of the top reasons people come to yoga class. In this week's Yoga Talk Show episode, Lucas Rockwood and Esther Gokhale discuss how primal posture can help with chronic back pain. Esther Gokhale (Go-clay) has been involved in integrative therapies all her life. She studied biochemistry at Harvard and Princeton and, later, acupuncture at the San Francisco School of Oriental Medicine. After experiencing crippling back pain during her first pregnancy and unsuccessful back surgery, Gokhale began her lifelong crusade to vanquish back pain.   She is the founder and creator of, The Gokhale Method®, a unique, systematic approach to help people find their bodies' way back to pain-free living.   Gokhale's book, 8 Steps to a Pain-Free Back, has sold over 100,000 copies and has been translated into eight languages. In 2010, Gokhale hosted the nationally televised program Back Pain: The Primal Posture Solution (available on DVD).   In this Show, You'll learn: how primal posture can help with back pain the benefits of "tucking in your tailbone" and other exercises for the back Esther's thoughts on ergonomic chairs, body-forming mattresses and lumbar spine pillows   Links & References from the Show:   http://gokhalemethod.com   Got questions?   Write to us: podcast@yogabody.com   http://YogaBody.com   https://www.facebook.com/Yogabody.Naturals   http://instagram.com/yogabodyfitness

Esther Gokhale, the author of 8 Steps to a Pain-Free Back, explains The Gokhale Method, an amazing contribution to non-surgical back pain treatment.

Esther Gokhale author of 8 Steps to a Pain-Free Back: Remember When It Didn't Hurt, Pendo Press 2008 and Liz Koch discuss the importance of sitting, bending and feet in this fascinating look at everyday ways to resolve chronic back pain, discover a supple dynamic psoas muscle, and regain overall ease of movement. Author, teacher and therapist Esther Gokhale explains how our society's view of a healthy spine has drastically changed over the past 100 years due to fashion and industrial design, and why back pain has become a huge problem. Gokhale's international insight crosses all social boundaries to look at the human being in motion; what healthy movement is, and how we can recover our ability to stand, sit or bend and feel great. Gokhale's suggestions for proper sitting, hip-hinging (bending over), resting/sleeping and vibrant foot work, can lead to a healthy psoas and a vibrant core. Together we discuss the simple changes in everyday behavior that have the power to not only heal but also return a person to a time when movement was fun.  

Esther Gokhale author of 8 Steps to a Pain-Free Back: Remember When It Didn't Hurt, Pendo Press 2008 and Liz Koch discuss the importance of sitting, bending and feet in this fascinating look at everyday ways to resolve chronic back pain, discover a supple dynamic psoas muscle, and regain overall ease of movement. Author, teacher and therapist Esther Gokhale explains how our society's view of a healthy spine has drastically changed over the past 100 years due to fashion and industrial design, and why back pain has become a huge problem. Gokhale's international insight crosses all social boundaries to look at the human being in motion; what healthy movement is, and how we can recover our ability to stand, sit or bend and feel great. Gokhale's suggestions for proper sitting, hip-hinging (bending over), resting/sleeping and vibrant foot work, can lead to a healthy psoas and a vibrant core. Together we discuss the simple changes in everyday behavior that have the power to not only heal but also return a person to a time when movement was fun.  

*Isn’t it a relief to know that recent research suggests that increasing all forms of general everyday movement is more beneficial for your health than adhering to a devoted workout regimen?* This means that instead of sweating it out at the gym doing the same old, super repetitive routine, you get to enjoy doing a nice variety of movements throughout your day and week, which is not only way less boring, but also way more effective! That’s why MOFO Mission #5 is Move Frequently: because getting in that general everyday movement will make a huge difference in your health. What exactly does general everyday movement entail? More frequent walking, (dynamic) stretching, and incorporating micro-workouts into your day, as well as devoting time to movement based practices like Yoga, Pilates, and Tai-Chi, and calisthenics and flexibility/mobility drills. In this show, I’m breaking down why it is that frequent movement has such an effect on our physiology. Some key points: * *The compensation theory of exercise/ total energy expenditure theory: A workout regimen makes minimal to zero contribution towards fat reduction goals, because strenuous workouts stimulate your appetite, making you consume more calories and also (consciously and subconsciously) seet out ways to be lazier/less active for the rest of the day.* * *Sitting is the new smoking. Sitting for as little as 20 minutes delivers a measurable reduction in glucose tolerance and an increase in glucose resistance, plus a decrease in cognitive performance. Active couch potato syndrome is very real: just because you’re fit, it doesn’t automatically mean you’re healthy. If you’re not moving frequently, but putting in one hour daily for exercise, you’re not moving enough. This is where the general everyday movement comes in; make time at least for walking, and make strategic choices in your everyday life: park further away from your destination, take the stairs instead of the elevator, etc.* * *A dynamic workplace is the goal. Whatever your situation is, try to make it work. If you don’t have room to do some lunges or squats in your office, just go in the stairwell or hallway if you can, because it’s super important that you create a habit of breaking up the workday to practice some form of movement.* *TIMESTAMPS:* MOFO assignment no. 5 is to move frequently. Recent research in health fitness exercise physiology is suggesting that just increasing all forms of general everyday movement may be more important than a devoted exerciser regimen. [01:43] Total energy expenditure theory is when your body’s metabolic function slows as a reaction to the calories you burn during exercise. [04:15] Sitting is the new smoking. Prolonged periods of inactivity are risk factors for many different diseases. [07:22] It’s important to do some critical thinking regarding what is the best movement formula for you. Your body is designed to move. [10:32] Sitting still for as little as 20 minutes will deliver a measurable reduction in glucose tolerance and an increase in insulin resistance. [12:60] Fidgeting and foam rolling are good things to do on your movement break. [16:36] Brad describes many mini workouts to do throughout the day that are very beneficial. [19:49] A dynamic workplace is a goal whatever your work situation is. [26:00] The fourth pillar of moving frequently is a structured low-level cardiovascular exercise. [29:18] Sticking to the MAF heart rate function, will produce all manner of benefits that can last up to 72 hours. [31:31] A post dinner stroll is high up on the list. Try flexibility drills, get your workplace fit, and don’t forget the cardio. [34:58] *LINKS:* * Brad’s Shopping Page ( http://www.bradkearns.com/shop/ ) * Active Couch Potato Syndrome ( https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4769522/ ) * Joel Jamieson ( https://www.8weeksout.com/conditioning-certification/?gclid=Cj0KCQjw-uH6BRDQARIsAI3I-UcTwKCco6xT9GjxevHePFV-6uG21QU7UhqyvOVnbyae_vrJxTu6swkaAuV7EALw_wcB&wickedid=359123375964&wickedkeyword=joel+jamieson&wickedplacement=&wickedsource=google&wtm_campaign=2050319483&wtm_content=73227717755&wtm_term=joel+jamieson ) * Dr. Herman Pontzer ( https://scholars.duke.edu/person/Herman.Pontzer ) * Andre Obradovic ( https://andreobradovic.com/ ) * Katy Bowman ( https://www.nutritiousmovement.com/ ) * Brad Kearns Morning Routine ( https://www.youtube.com/watch?v=LM-ETSme1g8 ) * Brad Kearns Dynamic Stretching ( https://www.youtube.com/watch?v=2ALvlfrSjJI ) * Brad Kearns Running Technique ( https://www.youtube.com/watch?v=gsUL3a1CxUQ ) * Dr. Peter Wayne ( https://oshercenter.org/oc-leadership/peter-wayne-phd/ ) * Stephen Rader ( https://formiseverything.com/ ) * Eight Steps to a Pain Free Back ( https://www.amazon.com/s?i=stripbooks&k=Eight+Steps+to+a+Pain+Free+Back&ref=nb_sb_noss_2 ) * Hadza People ( https://www.google.com/search?aqs=chrome.0.0j69i57j0l2.5174j0j7&ie=UTF-8&oq=hadza+in+tan&q=hadza+in+tanzania&sourceid=chrome ) * Gokhale Institute ( https://gokhalemethod.com/ ) * Primal Endurance ( https://www.amazon.com/Primal-Endurance-chronic-carbohydrate-dependency/dp/1939563089 ) * Dr. Phil Maffetone ( https://philmaffetone.com/ ) *Follow me on social media for more great content!* Instagram: @bradkearns1 ( https://www.instagram.com/bradkearns1/ ) Facebook: @bradkearnsjumphigh ( https://www.facebook.com/bradkearnsjumphigh ) Twitter: @bradleykearns ( https://twitter.com/bradleykearns ) *Sponsors* Check out each of these companies because they are absolutely awesome or they wouldn’t occupy this revered space. Seriously, Brad won’t sell out to anyone if he doesn’t love the product. Ask anyone. * Almost Heaven Sauna ( http://almostheaven.com/ ) : Affordable at-home sauna kits for the ultimate relaxation and hormonal boost on demand * Brad’s Macadamia Masterpiece: ( http://bradventures.com/ ) Mind-blowing, life-changing nut butter blend * CAR.O.L bike: ( http://carolfitai.com/ ) Cardiovascular optimized logic stationary bike for a highly effective eight-minute workout * Male Optimization Formula with Organs (MOFO): ( http://bradkearns.com/mofo ) Optimize testosterone naturally with 100% grassfed animal organ supplement * Perfect Keto: ( http://perfectketo.com/ ) The cleanest, purest, most potent ketone supplements and snacks * LetsGetChecked ( http://lgc.com/brad ) : At-home medical testing with great prices, quick results, and no hassles * Vuori Activewear: ( http://vuori.com/ ) The most comfortable, functional, and fashionable gear, evoking the chill SoCal coastal lifestyle *Donations* ! 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