Podcast

My 3rd Psilocybin Journey | A Ship in the Sea |

Live LOUD Life Show
Lafayette Colorado

My 3rd Psilocybin Journey | A Ship in the Storm |  [Psilocybin for Stress and Anxiety]

With Dr. Antonio Gurule


0:00 Psychedelic therapy experiences and integration

o Dr. Antonio shares his experience with psychedelic therapy, including his third journey, and discusses integration and recounts.
o Anthony Gurule reflects on his meditation journey, noting that the second session was more focused and structured than the first, with a goal of slowing down and connecting deeper with himself.
o Distractions were a theme that emerged during the meditation, with a focus on letting go of resistance and staying present in the moment.

4:13 Self-reflection and inner peace.
o Anthony Gurule finds calmness in storm through self-love and confidence, leading to better relationships with family and community.
o Anthony Gurule focuses on gratitude and appreciation during meditation, starting with a specific face and expressing thanks for various aspects of that person.
o He also practices gratitude for his oldest son, despite their differences and challenges, and finds it beneficial to cultivate appreciation and not let friction get in the way of their relationship.

9:16 Meditation and presence.
o Anthony Gurule describes a meditation session where he struggled with thoughts of wanting more medicine or wanting to go home, but ultimately found peace and a sense of accomplishment.
o Revelation: The struggle to feel and connect with emotions is different until you feel it, as Anthony experienced in session one.
o Anthony Gurule discovers the power of being present in the moment, wanting nothing else.

13:23 Self-improvement and personal growth
o Anthony Gurule reflects on his experience with psychedelics, realizing he was saying yes to distractions and no to deep work.
o He learns to embrace uncertainty, recognizing that saying yes to the unknown can lead to growth and new experiences.
o Anthony Gurule reflects on his personal growth journey, feeling guilty and ashamed about not being able to manifest his desires despite prior progress.
o He recognizes the importance of putting in the work to reach new levels of success and self-improvement, despite feeling a constant battle within himself.

18:12 Meditation and mindfulness with a focus on polarity and choice.
o Anthony Gurule describes his experience with meditation, including the use of an analogy comparing his mind to a magnet and the importance of focusing on the breath.
o Gurule notices a shift in his ability to sit still and focus as he continues to meditate, with distractions becoming less powerful and his mind becoming more refined.
o Anthony Gurule discovers he can manipulate his emotions by altering his magnetic field.

23:00 Meditation and energy integration.
o Anthony Gurule reflects on his experience with microdosing, noting the importance of sitting and letting distractions come and go to integrate the medicine.
o He believes the more he sits and focuses on himself, the stronger his inner magnet will become, helping him navigate life’s challenges.
o Gurule suggests continuing to remind yourself to sit to improve meditation practice.

About Dr. Antonio Gurule

Nutrition Building Blocks Broken Down

Background:

  • Father
  • Doctor of Chiropractic
  • Owner of Live LOUD
  • Personal Trainer & Health Coach

Hey what’s up guys, my name is Dr. Antonio, this is the live love life show. We are on, I’m on this journey, I’m bringing you guys along if you’re choosing to be here, and I’m recapping the, my experience in doing psychedelic therapy, this is something that’s completely new to me. You know, in college, drinking was something that I did smoking some weed was something that I have done in the past, but never anything about psychedelics. And I’ve been fascinated, I’ve been curious. And it’s been extremely helpful for this moment in my life. And for me, it’s a father, for me as a husband, for me, it’s just a person. And I’m just sharing, I’m just sharing the recounts of what I have experienced, and also the integration, and I’m hoping to do both those today. And I’m trying to keep this fresh, because my my third journey was just on Friday, and, you know, lots of bouncing through my bounce into my head and, and whatnot. And, uh, you know, there’s lots of process and a lot to go through. And that’s part of the integration part, which I’m catching up with, again, on tomorrow to kind of walk through some of this stuff, but I just wanted to share it. And so if you’re down, I encourage you to check out sessions one and two, which is just posted just before this. And just kind of hear about what those recounts were in with the recap was for this one was, each one’s different, each one’s so different. And, you know, I think there’s layers to it, because there were parts of, let’s say, the first, the first two that came up just a little bit, but the intention of this one was a little bit different, a little bit more focused, a little bit more structured, if you will, meaning my mindset and thought process, the second one was really open for anything. And this one. This one was kind of the same routes, I didn’t have really any expectations. And I kept going into that with a few different songs. Um, Trevor Hall is the artists that I’ve been following recently, and his music and his lyrics, and his words have been extremely helpful. And I said, on my playlists, I built the playlists for this journey, to have a few of his songs at the beginning here to help me as I’m starting to feel things increase, go deeper into that, and reframe instead of that mindset process, and a lot of that was without expanish expectation, that was one of it. And that’s one of his songs, and just kind of just trying to tune into a deeper connection to myself. And slow down were the second one I was I was amped, I was excited, because first one was so good, that my mind was just so much more excited. And this one I went in, and the intention was to slow down and to be a little calmer. And I think that helped significantly. And again, the whole point of this is to let whatever come out comes out to follow into float and to go with where it seems like the journey is guiding you and to not have any resistance or friction towards that. And a couple of the thing themes that came up was distractions. You know, one of the things that Ashley and I were talking about before was just attention and just like focusing your attention on, on on what is here and what is now and not getting distracted about everything else and just kind of coming back to distractions will come and go. And this is in part. The work that afterwards is just a meditation journey after this too, but the distractions will come and go. And in the point is to just slow down and try to grab your attention and bring it back to what you’re actually trying to do. And I apologize, this is gonna sound a little scattered. But I’m partially using this also for myself to try to recount this. So I can go back and listen to this, this video this audio and try to replay it again. So it will sound a little scattered as I’m thinking through this as we’re going. And so a lot of what happened in the first one was there’s a lot of waves and I was on the ocean. And I felt that if I could not be anchored. I can’t be the calm in the storm. Right and as a father figure, as a father figure, as a father as a leader in my family and the community. If I’m all over the place, I can’t be the calm in the storm and the storm hits and I’m all over the place then it’s just adding more craziness to that. And so that was a theme that came up and in the point was not that the storm won’t be there like I can’t change that. But if I don’t know where the harbor is where home is. I have less calmness in the storm. I feel like I’m just being taken away by whatever’s coming to get me off. or whatever is coming at me or whatever is pulling me. And that would again be whether it’s intention, whether it’s an event, whether it’s just something that sometimes negative comes up, you know, shit happens if I don’t have that harbor and then that harbor was in what I felt the analogy of me being comfortable with me and being confident about me. And having more love and respect for me, if I don’t have that, then I can’t be that calmness in the storm. And this was in direct relationship to my family, it wasn’t the business and all this other stuff didn’t come up, like for me, it was honing in on the calmness, I have to be the calmness in the storm for my family now, this is it starts with me. And then you know, there’s layers to it, like Michelle and I. And then when we come together, we’re even more powerful, because our assertive assertiveness in ourselves or calmness and confidence in ourselves can then be portrayed better because we are better connected, because each one of us are confident in ourselves, if that makes sense. And it was just like those adding layers to that. And then the kids felt more confident because of that, and they felt they felt safe, and they felt respected, and they felt heard, whatever that might be. And then all of a sudden, I would get more distractions. And from a lot of the things I’ve been trying to at least research or learn about from the meditative process is again, bringing that attention back in. So I would focus on just a face, like I put in a shelf space right in front of mine. And I will just try to, you know, as best as I can recount, you know, the curves of her face, the figure of her face, you know, the shadows, and all these different elements of it. And that and then bringing a lot of gratitude towards that, and thanking on, you know, thanking God, thank you, everything that’s above and beyond me that has created me and created everything. Just Just thank you have gratitude. And I’d say that time and time again, and I just say thank you. And then, you know, I thought we tried to race into my head, and I’d be like, No, I see your face. And I just keep looking at I’d say thank you. And I tried to think of something else about her that I love. And I’d say thank you, and so on and so forth. And then I went down the kids, I went to Bowdoin I went to laomi page and Vander, not so much for myself. Interestingly enough, the a lot of the focus was on them. But interestingly enough, one I had trouble with was my oldest son vote and, and we, we are two people that kind of butt heads, if you want to say that, you know, we we kind of crash into differences of opinions from time to time. And it’s not a bad thing. It’s just that what was going on, or what has been going on was, you know, this, this not calm in the storm. And then he would feed off of that, because he’s the oldest and he’s extremely smart, extremely bright, he would challenge me a lot. And that would bring up more friction between us. And so for him, I knew this was an issue and a problem that I’ve been having. And so I spent more time on him, I spent more time looking at him, I spent more time appreciating him in his curiosity and his questions and some of those things that sometimes I find as irritating as a blessing and something that I do truly love about him. And that I needed to cultivate in allowed to grow more and not put down just because I might be quote unquote annoyed at something that might possibly be, you know, going on or something like that. But ultimately, it was, you know, it was super beneficial to start from that track as I started to get distracted and pulled and then I would just say no, this is a distraction, come back in this is a distraction. And then I found myself, you know, if you want to say peace or comfort or, or something like that, after I went through that, that gratitude process, the ship that was on the ocean was able to sail and I didn’t have a specific destination, because the intention of going into this is just see where the journey goes. So I was just riding this ship. And I was just enjoying the waves and it was very calm and you know, things would come up and it would kind of be okay, sure, great, whatever that might be. And now we’re just say come back to the present and come back to the present and just float just flow that was kind of the the analogy if you will, was just flow and and that was kind of the first session of the journey. And it sounds so crazy, because that’s like a short period of time where I literally just described that but it seemed like like hours. And what was interesting at the end of this was I could feel myself coming down to the medicine a little bit more being a little bit more coherent into the thoughts and the processes that were coming out. And I could I could feel myself like that I kinda want to come out of this.

 

Anthony Gurule  10:04

And that would rest. I mean, it felt like I was honestly wrestling this for like hours. But it was long. It was nice it just now just this is the president, right? I don’t like, then I would think to my head, do I want more medicine? Do I not want more medicine? Do I want to go home? Do I want to stay here? And I did that those just keep popping in my head. And I’m just like, nope, let’s just let’s just sit here. Let’s just stay here a little longer. Let’s just keep flowing. Let’s just stay here. And then it would come up again. Alright, well, I’m kind of feeling out of this like, seems like it’s wearing off. Could I go deeper? Is this the end of it? I feel really good about what just happened. I’m like, I don’t really want to go back in because I feel fairly accomplished. Not in that there was an answer. But what came out of this was extremely beneficial. And I felt really, I felt really good. I felt really good. And so then I was wrestling with do I want more? Right? Do I do? Do I want to find more answers? Do I want to discover something else? And do I want to come out of this? Or do I want to just sit here and enjoy this? Because it was peaceful? It was good. And the revelation that came to me, which we’ve all heard, but it’s different until you feel it. And this is connecting back to session one where I was struggling where I was forcing things and as she was trying to get me to feel. And I’m like, Well, how do I feel, I don’t feel like I know how to feel. Because knowing thinking is just sitting there and literally feel it sounds so weird, at least to me, because that’s something I struggle with. For those of you who knew that you’re just like, I don’t know. But anyways, it came down to, like I don’t, I don’t want anything, I don’t want to come out of this, I don’t want more medicine, I don’t want to go anywhere, I want to be right here. And when you want nothing else, when you want nothing else you are truly present. That’s kind of what played into my head. In order for me to be 100% present in this moment of in the medicine or any other moment they’re in for moving forward to be fully present. I have to want nothing else. Now obviously, that’s going to be challenging, because when you’re living about there’s all these things coming in. But that’s the whole focus is to try to strip all those distractions away and want none of that right now so that I can be here, right now. And to me, that was that was a really profound moment. And it felt really good. And it felt like a, you know, a big, I don’t know, if you want to call it a roadblock overcome or a big step. To me, it was more it wasn’t like a roadblock per se, it felt more of like getting again to this next level. And that’s how I’ve always viewed always in this last this last little bit, that’s what I’ve really been noticing is like, it’s just different layers and different levels and different understanding and, and being able to go in deeper into something and elevating yourself to another level. And for me, that’s what it was, is in order for me to be present in my life and my family and my work, whatever that is, I kind of want nothing else I want to be right here right now. And so finally, and this was I was wrestling this before she actually, you know, brought me out of it. And then she gently touches my arm. And I kind of sit up and you get out of there. And you’re just like, whoa, and and I’m sitting there and you know, I’m kind of processing I’m trying to share what I saw as it just happened. And the intention of this one was to do a booster. So we went three and a half grams at the beginning. And then I have no idea on the timeframe. But like I think it was like two hours, somewhere around there. Afterwards, she was going to see if I wanted some more. And I’m sitting there and again, because I went to that new level. I’m like, this is cool. I feel really good. I feel accomplished. I felt like I hit some big milestones. I don’t know if I want to go any more like I’m really enjoying right now. Then she’s like, what, there’s no rush, just, you know, stay with the feeling. Stay with the vibe, keep keep kind of going. And I’m sitting there. And I’m so thinking just like, Oh man, I could you know, I really could go either way. I feel really good. And I’m sitting there and I’m sitting there and I’m trying not to think I’m trying to feel and ultimately it was just kind of, I don’t even know I went to the bathroom. I’m just I just kind of like let’s do it. And she just laughs and she’s like a mentor of mine always said if you’re unsure The answer is always yes. Like if it’s a no you know, it’s a no. And it was an interesting kind of relevation revelation and to not only what the next decision was in the choice, but then also choices then going forward just in life, right like some There’s definitely times where we wrestle with things that need the time. I have an understanding of sitting with it. I’m not saying you just rush and say yes. But But I started pondering more about that. It’s just like, maybe I’m just saying no to a lot of things. And I’m, and I’m decreasing my experience with certain things. And ultimately, it came down to, I was saying yes to distractions. I wasn’t saying yes to the deep work, if you want to call it that. I wasn’t saying yes to what actually needed to be done. And in my opinion, going into another journey with another round of medicine was the right thing that needed to be done. And, and so I’ve been I’ve been pondering and playing on that as well, too, is just like, what are we saying yes, to that we shouldn’t be, which is ultimately, you know, a no, it’s the opposite paradigm. If I’m saying, if I’m saying yes to something else, I’m saying no, to some to something else, right. And so for me, it was just like, if you’re unsure, it’s a yes. Like, if you’re, if you’re contemplating and it was in the context of school, there’s context, right? It was in the context of this is self improvement, right? She’s looking at me encouraging whatever path I want to go down. But the ultimately, I’ve seen such great benefit from what I’ve gone through, why wouldn’t I go again, right, I’ve seen so much positive benefit come out from this. This is just another layer and another level. And so we went right into it right away. So the booster. So obviously, there’s still a lot of the medicine working inside me. And a booster then kind of brings that up again, as opposed to me coming all the way back down. And, and so funny recounting the whole first part of this, the second part is becoming foggy. And when we kind of go back into it, right. And having said all that, the theme of not being grounded or anchored, came back again. And on this level, it was more about, you know, we’ve heard the term abundance and law of attraction and things like that. And I’ll be honest, I’ve never really felt that I don’t know what it means. People talk about it time and time, again, from a mindset perspective from, from so many different angles and levels. And I just never felt that I could do it. I was like, why am I not being able to track this? This comes into part two to have some of the guilt and shame that I’ve had from prior events, like, why would I be worthy of bringing things towards me if I feel guilty and ashamed of certain things. And there’s still that, that little bit of negative self talk, if you want to call it that meaning like, Oh, I’m not, I’m not good enough, for whatever reason, like I see other people doing other things. And they’re obviously better at doing that than me. So I must not be worthy of that greatness, because I just haven’t got there yet. But in reality, I just haven’t put the work in. Like, though, I don’t want to downplay what they’ve done, because they work hard to get to get there. And there’s always there’s got to be work to get to those next levels, like in doing this and in the medicine like it is. I just feel like I’m at this constant battle of myself. But it’s really cool to see what comes outside comes from the other side of putting the work in and having that wrestle with yourself. And this last one was very similar it was was a lot of distractions. And there’s, there’s a coach or practitioner, Joe Dispenza, who has a lot of work in this meditative space and healing space. And a lot of the videos I’ve seen him say before about meditation is he uses an analogy, like he actually just sounds like an animal or a dog, you just gotta tell yourself to sit, you’re gonna be all fidgety and your minds gonna start racing, they just tell yourself to sit. And then it’ll come up again, and you just sit and I swear, the whole last session was me just telling myself sit. And I’m sitting there, I’m trying to just take my breath and slow down, and then my mind would go somewhere else. And it’d be I don’t even know what it was think about all the distractions and I just say sit and sit there and I’m taking my breath and minds go somewhere else just say sit. And so I just kept coming back to me saying sit and who knows this could have gone on for five minutes could have gone on for three hours. But that’s what I kept doing. And I kept saying, and I kept coming back to just me sitting. And then I breathe and then the more I did this, the more I would sit and stay.

 

Anthony Gurule  19:29

I could feel myself interestingly enough as like, what they would refer to what people refer to as a magnet. Like I had a pole like there was literally this pole stuck in the earth, the ground the air, of everything. And with magnets, there’s polarity, so certain things were being you know, pushed away from it. Right to at the same size they repelled. And other things were being drawn in. And I could draw in more of that energy with how I Breathe and the deeper I would sit down the deeper out, breathe that fill it come in. And then the things that I didn’t want the opposition as I would breathe out, I could feel and see that which moving away. And then my mind would race or go somewhere else. And that in the magnet would go away, all those magnetic lines would start to dissipate. And I’d say sit and it would be hard to refined it because it was so powerful when I was in it, it was powerful. And then my mind would raise somewhere else just in a split second and almost be like it was wiped away. And I’d say sit, then it would take me a little bit, a couple of breaths to get back to where I was. And then interestingly enough, some negative thoughts would come up. And the vision would not go black, but turned darker. And that negative thought negative energy, whatever you want to call it would start to damp and everything and everything got started a little darker. And then. And then I had this thought of just like whoa, shit, this is opposite. Magnus oppose certain things like Let’s just flip the polarity. And I’ll just flip my poles like the polarity, right? And all that negative thought that just got pushed away as I sat there. And so it’s interesting, right? Because it comes back down to like choice. And that was one of the things that came up in our conversation before. And what Ashley is she’s she’s so brilliant, and she’s so good at what she does is she never tells you to do anything. It’s all maybe not even suggestions because suggestion sounds like not manipulative, but it’s kind of like, like, you should be doing this, right? It’s just questions of curiosity. And then she presents you with a choice, right? Like, what are your thoughts? Do you want to go back into the medicine? Do you want to do another round, right. And ultimately, as she had described to us, it’s all a choice, right? Your choice of being angry, happy, sad, mad, it’s all a choice. And there are going to be always things that fire you up and get you aggravated, if you will. And it’s your response or choice to that, which ultimately is the deciding factor of where everything goes. And so that again, that polarity was there, and it was anchored down. And I had that option of switching. And what was really cool though, is there was a time in which I could if you were to say like hit different wavelengths. So in period imagine air right, you have all the sky, certain currents of air or wind patterns, right, some are moving fast or some are moving slower, depending on the depth. And from that magnetic field that I had created in that pulling in and pulling out. I could then tap into different what sounded or seemed like frequency levels. But um, I hope this one’s kind of nice. I’m feeling this, I’m digging this and I’ve kind of like come up here. And I take those deep breaths in and I pull in more of that. And then it’s kind of like, alright, that’s kind of cool. Let me see what that one feels like. Or if something’s not jiving with me, I’m like, I’m going to come down out of that one, because that one wasn’t working with me right now. And I would just sit there and that they sit, no distractions, distractions come up, just come back and sit and breathe. And it just magnified that. So that’s the recount. That’s the recap the recount, I’ve had a lot to work through with that and see how it processes but the integration for this one’s pretty simple to me. I just need to sit more need to sit, let the distractions go. Breathe, be in that moment want nothing try to sit it’s been a wrestle in this these first few days already. Because it’s just so unfamiliar. Obviously, the medicine helps the focus the attention, that’s why a lot of people talk about the micro dosing and things like that, but there’s got to be a you beyond that, in my opinion. And so I did will be continuing to microdose to see where it fits like you know, every day is different. But there’s like today it was just on I did a run and that was my focus is just played a lot of the same music and stuff and trying to just stay focused, let the distractions come and go. And then after that, I just sat and just sat and just do my thing. So you know, they say it’s a learning process, you’re not going to just know what to do. And it’s an ongoing learning process. And I’m always gonna be able to do because there’s always distractions, there’s always shit that comes up. But I believe that the more I can sit and be with myself and understand that the stronger that magnet is going to be the stronger that that harbor is going to be that that will help my calm in the storm or whatever storm as opposed to me just getting super, you know, erratic and all over the place and just trying to constantly put out the fires and deal with all the shit coming in. It’s always going to be there and I’m just going to sit and take some breaths and figure out how to do You know, attract whichever pole is coming into me to bring in more of the energy in the sport that I might need. And for some of that stuff that I can just let go and just try to reverse that pole and shoot that shit out there, right? Some of that stuff’s going to be strong, and it’s gonna be bouncing back against me. And then there’ll be a wrestle, wrestle. But that is the integrative piece. I don’t know what that means for you, because I’ve listened to podcasts where people talk about this stuff, and they’re just like, what, sometimes it’s you gotta have experience it to know, but your experience is gonna be different than mine. But now I’m starting to see what everyone else was talking about. When it comes to a meditative process. Your meditative process is going to be different and unique for you. But it might be something worth to try is just treat yourself like Joe, Dr. Joe Dispenza says, like a dog, and just when you want to get up and wander, just sit, sit a little longer, you’ll get better at it. And then you’ll just slow down and breathe, and just sit. Thoughts will come in, try to let it go. Sit a little longer. You might imagine yourself as magnet, pulling things in or just flowing with the wind and seeing what comes or flowing in the ocean. I don’t know, whatever works for you. But I appreciate those of you that have been on this journey and watch this. There’s so much research resources out there about this. Now it’s growing. There’s different summit events and webinars and obviously a ton of people that are producing content out on YouTube and a couple of good documentaries in my mind that are on Netflix, fantastic fungi. And I think it’s just how to change your mind by Michael Pollan. But they’re, they’re super fascinating. They have a ton of information and resources. So if you’re, if you’re, if you’re feeling like you might be more more curious about this, I suggest maybe checking out some of those and seeing what can open up possibilities for you. So thanks for tuning

 

26:53

in


Round Two Psilocybin Journey Walk Through

Live LOUD Life Show
Lafayette Colorado

Round Two Psilocybin Journey Walk Through

With Dr. Antonio Gurule


Summary:

0:00 Psychedelic experiences and personal growth Anthony Gurule shares his journey with psychedelic journeys, feeling stuck in life and seeking improvement. He reflects on the minimal outcomes of efforts and improvements, despite patience and refining processes.

2:21 Stress, anxiety, and self-reflection Stress and anxiety affecting physical health, including sleep and hormone levels. Anthony Gurule reflects on his mental health journey, recognizing the importance of awareness and mindfulness in his recovery process. Gurule identifies friend groups and instances from his past that may have contributed to his negative self-talk and limiting beliefs.

6:26 Mental health, self-awareness, and mindfulness Anthony Gurule discusses the importance of recognizing triggers and responding mindfully to emotional and physical pain. He shares his personal experience with integrative medicine and how it helped him find peace and overcome internal conflicts. Anthony Gurule struggles with integrating new ideas and habits into his life, feeling confused and overwhelmed. He aims to prioritize the present moment and enjoy life without constantly planning for the future.

11:37 Self-reflection and releasing judgment Anthony Gurule reflects on his past experiences and judgments, recognizing the need to let go of negative self-talk and focus on personal growth. Gurule shares examples of his own self-judgment, including past mistakes and present-day triggers, highlighting the importance of self-awareness and self-compassion. Anthony shares his struggles with holding onto guilt and shame, and how it affects his relationships and mental well-being. Through therapy, Anthony begins to release these emotions and gain forgiveness for himself, leading to a sense of relief and self-awareness.

16:48 Overcoming guilt and shame to receive more in life Anthony Gurule struggles with guilt and shame from past mistakes, making it difficult for him to receive support or success in various areas of his life. He recognizes the need to let go of these emotions and forgive himself in order to move forward and improve his mental state. Anthony Gurule shares his journey of learning to embrace the unknown and enjoy the process of personal growth, rather than focusing on finding a perfect plan or solution. He emphasizes the importance of being open to new opportunities and understanding that not everything has to be figured out, and that compartmentalizing thoughts can shut out potential options.

22:30 Psilocybin and mental health with personal insights Anthony Gurule shares his personal journey with psychedelics, including watching a documentary on fantastic fungi and Michael Pollan’s series on how to change your mind. Gurule emphasizes the importance of having more options and layers in life, and encourages others to explore different paths and connections.

Anthony Gurule discusses his part 2 journey with psilocybin, sharing insights on integration and self-care. He plans to revitalize his podcast, exploring new topics such as mental consciousness and financial advice, while continuing to prioritize family health.

About Dr. Antonio Gurule

Nutrition Building Blocks Broken Down

Background:

  • Father
  • Doctor of Chiropractic
  • Owner of Live LOUD
  • Personal Trainer & Health Coach

Hey what’s going on guys, welcome back to another episode of The Live Loud life show. We can’t live that live show now to like podcasts, everyone’s got a podcast I’m just playing was call whatever we want, right? I am going to be doing a continuation of my recap, and sharing my journey with doing these psychedelic journeys. I’ve been telling everybody about this. And I’m trying to just be as open about it as possible so that other people who are dealing with similar things can maybe start researching, start asking some more questions and get curious about it, which is that’s been the coolest thing about this is so many people are just like, wow, that’s really interesting. And I’m very curious about that. Tell me more, where do I learn about more, and then providing some resources kind of around it from at least what I’ve seen, and what I’ve known, which is still like, I feel like I’m just at the tip of the iceberg of this. But I’ve been very, very excited about this. And the reason why is I’ve just felt stuck for so long, and stuck man in a bad way. But not in a good way. You know what I mean? I just felt like, there were certain things in my life where I was just going through the motions. And I couldn’t really get any further. And a lot of this was which, which I’ve been reflecting on and I want to share about is, is for all the output and work I’ve been doing. And part of this is patience and knowing some things take time. But I feel like for all the efforts and things that we’ve been doing, we were seeing minimal outcome or improvements for which argumentatively is part of the systems, the processes, the bottom the model for certain things and refining the which is part of the journey, again, and so I’m not getting hung up on that. But part of what we were doing within the seasons of life, I have four kids, my oldest just turned eight yesterday. So we are eight, five and a half, three and a half and six months. And I know there are other people that are doing other things. Greg, big, great big things that have more kids. And it’s not about a competition on that. But for us right now is we’re just poor. We’re tired. You know, like this morning, I was up at 3am with the youngest because he wasn’t sleeping well. And my wife had been up with him multiple times throughout the night. So I tried to you know, help out from what I could, excuse me. And that ended up with him sleeping well from like 330 to five 530 on me, but then I was wide awake. And it’s kind of hard to keep a child awake and then want to read to have the light on. It was a holding, I’m not going to do it. Anyway, so that’s the season of life we’re in. And we’re just feel like we’re just I was just running myself into the ground. And as I described already, is that my blood work was showing that right? My cortisol levels were high. Stress markers were high. testosterone levels were low that was affecting mood and energy levels, so on and so forth. And so it’s just like, I need a revamp. And yes, a lot of that revamp is because of what I was describing was a physical symptom or ailment. But it was because of all the stress and all the anxiety that I had that was basically just running me into the ground, whether that wasn’t sleeping as deeply as I could, and then making maybe not optimal choices when it came to diet or exercise or you know, and that’s the hard part of what we’re dealing with health care is it’s so multifactorial as you cannot just say this one thing is causing this there are some instances where it’s like okay, well clearly you broke a bone, you know what I mean? But even then you could say, Okay, well, how did you break the bone? Was it by sheer accident? Right? Was there a loading issue that was happening? Could we have been stronger? Could we have not put ourselves in the situation regardless of we’re just trying to indicate that the recovery process in whatever this is we’re talking about health and fitness is a multifactorial approach. And for me I always just thought about the physical. I always just thought about the physical I thought my mental fortitude if you will, was pretty solid. But now in seeing this and opening up my mind and my consciousness around this stuff is like I was not in a good place. And I wasn’t in a bad place where I was having negative thoughts about doing something obviously about it, but I was definitely having negative thoughts towards myself towards my abilities. You know, jealous thoughts about other people and what they’ve been doing because I maybe wasn’t there and a lot of comparison and things that would be considered just not healthy for the individual and your mind. and thus limiting yourself for your growth in what you’ve been able to do. And I just always struggled with that whole concept of like, your mindset and getting your mindset, right, because I just felt so stuck, I was just in this loop that I could not get out of. And I feel like we’re just breaking down. Now this barrier to get me out of the loop to be able to do more. And so I’ve been reflecting a lot about, you know, how I might have gotten here. And I think there’s a number of things that might have happened. And not any one in particular, that stands out more than the others. And a lot of it was just, you know, friend groups between middle school and high school, the way that they acted and treated people and that rubbing off on me when I know that wasn’t me, or, you know, just certain instances, that just kind of just reflecting in my mind that I was just hanging on to and that’s what the second journey session was about. And I’m gonna get into it here in a little bit more, but but I’ve been in a really good healthy reflection way recently. And it’s more about awareness. And we talked about this so much from a physical standpoint, but But now I’ve been talking even more about from a mental standpoint, for excuse me, prenatal moms, postnatal moms, people are dealing with chronic injuries is this and I don’t want to use the word mindset, because I feel like it’s overdrawn in the sense of just more of a voice awareness. Right. So when you’re dealing with pain or injuries, and this could be physical or mental pain, right, as being aware about the triggers that are causing it, right? Do you have control over do not have control over it. And in regardless of what those the inputs or the external environment is, that’s triggering it is, those are all outside of you, there’s only one thing that you have control over. And it’s your response. And that’s what I was not doing well are having healthy responses to certain situations, and those were just slowly eating away at me or tacking on. And the same holds true for the physical response, right? It’s just like, Okay, well, I’m in physical pain. If there was an external thing that caused the pain, ie I might have lifted too much, or whatever that is, I don’t have control over what I just did. I can be more mindful about a next time. But now I’m in pain, what am I going to do about it? It could be rest, it could be movement, and lots of different things, right. And so the same holds true in mind when we’re sitting there is I’m feeling a certain way feelings are bad, but why am I feeling this way? And can that thought is that thought actually critical or important to what’s going on right now? Or can it something that just floats away, but I would tend to just hang on to those and then just replay it, and have almost like this internal conflict in my head, what seemed to be 24/7, and it’s obviously not 24/7, but to be quite frequent, and then just getting stuck in that loop. Right. And so last time, as a recap, I found this sense of peace. And it’s been the integration part as as indicated, the medicine and the journeys hold, own as there’s like the stamp mark of this change. But the integrative model and how it applies to the rest of your day in your life is the critical part. And that’s the work this is like a lot of times, and that was there’s almost like this guilt, and doing this as like, I shouldn’t need to do this, like I need to be mentally stronger. That’s the whole like issue, right? Is it’s okay, it’s like this, the road that I’m taking is the path that I need and the road that I need. And I needed some help I needed some help from these medicines to get me through what I’m going through. And and I completely lost my train of thought was that and so what I was referring to though is is getting stuck is oh, it’s it’s not that I’m just like taking this medicine and doing this trip and I come fixed it there’s work to be done. And every day I’m still trying to do this work to figure out a little bit more about how this applies to me my paws airplane overhead I apologize. Tea or Coffee SIP


Psilocybin Integration Into Everyday Life

Live LOUD Life Show
Lafayette Colorado

Psilocybin Integration Into Everyday Life

With Dr. Antonio Gurule


Psilocybin Integration Into Everyday Life

00:00 Psilocybin journey integration and personal growth. Dr. Antonio shares his personal journey with psilocybin therapy, including his upcoming second journey and integration process, with a focus on helping other dads.

1:54 Parenting responsibilities and finding inner peace. Father feels responsibility to provide for children’s well-being, prioritizing their growth and future. Anthony Gurule seeks to recapture a state of present-moment awareness and let go of autopilot responses to external stimuli.

5:38 Managing stress and anxiety through self-awareness and integration. Anthony Gurule explains how autopilot programs can cause stress and anxiety if not managed properly. Anthony struggles with setting high enough standards for himself, leading to stress and anxiety.

8:35 Mindfulness, self-awareness, and personal growth Focus on one thing at a time to avoid distractions and increase productivity. Gurule seeks awareness of automatic thoughts and emotions to handle them consciously.

12:32 Personal growth and self-awareness Anthony Gurule seeks to develop mental and physical strength through challenges. Anthony Gurule shares his personal journey of finding peace and patience through mindfulness and self-awareness. He emphasizes the importance of being aware of opportunities for growth and development, and taking the time to express gratitude and wisdom.

About Dr. Antonio Gurule

Nutrition Building Blocks Broken Down

Background:

  • Father
  • Doctor of Chiropractic
  • Owner of Live LOUD
  • Personal Trainer & Health Coach

Hey guys, my name is Dr. Antonio, I’m your host of The Live Loud live podcast, we’re keeping this on currently, the podcast track, just so I can upload and post this. But this is a newer vlog series that we’re going to be doing, where I’m going to be re reliving sharing. I don’t even know all the words for that. But my journey, my adventure through this transition, I’m going through personal development and growth with psychedelic therapeutics, particularly right now, psilocybin journeys. And if you did not see the first episode of this series, right before this, go check that out. I read recount, my first psilocybin journey. And what had happened through what was my thoughts leading into it, kind of my experience, and then kind of on the other side, how I felt coming out of it. And now what I’m going to do is share an in between, I have a new journey coming up here in the next week, we can have to two weeks. And kind of what I’m doing in the interim, the integration part that we talked a little bit about. And then also just some of the thoughts and things I’m still struggling with and and what I’m what I’m kind of dealing with. And now I’m sharing this from this is this is this can be helpful to anyone but where I feel most quote unquote, I guess, drawn to just being that this is the life that I’m currently living is sharing this with other dads. Because everything that I was dealing with, almost most parents are so I do not want to separate that. I’m just saying dads for right now, you can be a mom, and you can feel this stuff too. So it’s not unanimous parenting, but for many of us in these relationships, you know, as a me as the dad, I feel more of the obligation, not even obligation assignment obligation, because it’s not that I don’t start something I don’t want to do, it’s just the responsibility of financially providing, right, putting a roof over our head, having warm meals, to eat healthy meals, to eat, having warm clothes, enough clothes to wear, right. And that is something all parents feel. But as just for me, I’m just saying, as a dad, I feel more of that responsibility. And I put more stress on myself for that so that they can live, you know, a wonderful life, we live in America. So obviously they will. We’re in the top, you know, whatever percentage in the world, let alone United States, but the sense of providing and giving them and wanting to give them anything and everything that they could possibly want. And so that just was what was weighing on me and for me, in my opinion is if you’re not growing, you’re dying. If you’re not moving forward, you’re moving backwards. But yet at the same time, when you look at physics, a body in motion stays in motion, when you look at it from the relative standpoint of the course of its lifetime, at any one given point, it might appear motionless, because of this constant trajectory. And what I am trying to learn is a stillness in practice in that we can obtain and be everything with all these resources, which are pretty much in this. And to any amount, when we are able to experience what’s what would otherwise appear, you know, describe as nothing, right? And it’s this being present of the every day of the person you’re having a conversation with, it’s to your spouse, to your kids, whatever that is. And sometimes it’s even to just yourself, and that’s the thing that I struggled the most is I just have so many of these autopilot programs set in my head that when something happens, I get this feeling and I just do this and usually it’s this, this like this, this feeling of stress or anxiety where I hold my breath, or my I start breathing faster or a number of different things. And it’s not because anything bad even happened. And so what my goal has been over the in through the help of who I’m working with Ashley is to try to recapture that feeling of when I had that breakthrough during my session, which ended up being for me was this feeling where I take these breaths and I just simply say this is real, right? I was so worried about everything else. going on, and I’ve lost focus of this. And I said, this is real this is the only thing that I really have control over is my response in my feelings, to the external environment, world stimulus, whether that’s, you know, notice that my student loan payments are changing, whatever that might be a bill for property taxes, right? You got that bill from the grocery store that was higher than you had anticipated it being, you know, a number of different things. The kid had the other kid over the head for like, the 100th time when you’ve asked them not to write so many different things. And it would just, I would just start building, building building building. And it was just be these autopilot programs that were causing a lot of stress and anxiety over me that in and of itself, each individual one wasn’t, wasn’t horrible. But as we use in our practice, we use this model of of saturation, right? So imagine you have a sponge, and that sponge through the external environment will be dried out, whether that’s time sun, all these sort of things, right. But if you have a faucet on it, and it’s barely open, and you just get a drop here and there, that sponge is going to be able to dry out before it gets saturated, and all the water spills out. But for some of us, if we don’t have the practice of helping dry out the sponge, this would be recovery, exercise, sleeping, stress management, so on and so forth, then you’re ultimately going to stay saturated and or if the flow of stress input increases, then it becomes saturated, and then everything starts spilling out once it becomes overwhelmed, right. And that over that spilling out could be you know, bursts of anger, more yelling, road rage, who knows what it is for you. But for others, it can start to be physical manifestations. And that’s what was happening for me, as I shared previously, I got some blood work done, my cortisol levels are up, my testosterone levels are down. I was living this life that I was like, I’m okay, I’m okay. And part of this is, as we said, this too, as a parent, is you go through the seasons of life, where you’re not going to be able to do all the things that you were previously doing. But what I, what I left out was I don’t even know if you want to call it this, but like this bare minimum standard, I did not hold myself to a high enough standard, but yet I was acting like I was and let me let me clarify that I was acting. And I was putting more stress on myself because I was telling myself my standards were high, but they actually weren’t high enough. It was kind of like this, they’re you’re doing okay, man. And that slowly just was killing me, it was killing me off, right. And it was adding more stress and anxiety because of all that. And so my goal for these weeks is this integration, right is when a feeling comes up a thought, or you know, because I’m literally as I’m talking to you something just popped in my head of something else I got to do, right?


My First PsiloCybin Experience

Live LOUD Life Show
Lafayette Colorado

My First PsiloCybin Experience

With Dr. Antonio Gurule


EPISODE HIGHLIGHTS:

00:00 Psilocybin journey and feeling stuck in life. 0:00

  • Antonio shares his experience with a psilocybin journey, feeling stuck in his life and struggling with anxiety as a father.
  • He recounts how the experience helped him see his life in a new light and feel more present in his parenting.

2:25 Managing stress and mental health. 2:25

    • Anthony Gurule describes feeling overwhelmed and stressed due to a buildup of unresolved issues from years of dealing with various challenges in his life, including parenting and relationships.
    • Gurule highlights the importance of recognizing that everyone is at a different point in their life and may need to address their own unique set of challenges, rather than comparing themselves to others.
    • Anthony Gurule struggles with feeling stuck and drained, both physically and mentally, despite his perseverance and willpower.
    • He recognizes the need for help and support, but struggles with asking for it due to his ego and resistance to delegating tasks.
    • He is open to exploring new approaches, including Ashley’s work in psychedelic therapeutics, in order to break through his current plateau.

8:27 Using psilocybin to overcome past traumas and anxiety. 8:27

    • Anthony Gurule shares his personal journey with psilocybin therapy, feeling stuck and broken before the session, and finding unlocking new insights and perspectives afterward.
    • Gurule reflects on the importance of holding space and asking questions during the therapy session, leading to a deeper understanding of himself and his family’s history with alcoholism.

11:04 Psilocybin-assisted therapy for mental health. 11:04

    • Anthony Gurule struggles with finding solutions and desires a fix for his emotional stuckness, leading to frustration and sadness.
    • Through his psilocybin journey, he unlearns and becomes more aware of his thoughts and emotions, leading to a sense of unraveling and exposure to new perspectives.
    • Anthony Gurule experienced taunting during a psilocybin session, with a voice saying “peace” and implying he couldn’t find it within himself.
    • Gurule became frustrated and anxious, feeling he needed to try harder to find peace, despite being close to it.

16:00 Emotional blockages and personal growth. 16:00

    • Anthony Gurule struggles to find peace and happiness due to a lack of emotional expression, leading him to seek therapy to understand why he feels stuck.
    • His therapist introduces the concept of ego dissolution, which suggests that in order to truly find happiness, one must experience nothingness and let go of their ego.
    • Anthony Gurule felt frustrated during a therapy session, thinking he was close to a breakthrough but ended up in the same place as before.
    • He decided to do another round of therapy, despite feeling unfulfilled, knowing he needed to keep going to reach his goal.

21:35 Meditation, stress management, and self-awareness. 21:35

    • Anthony experiences a meditative state, visualizing peace and letting go of frustration for an hour.
    • Anthony finds peace through breathwork, reducing stress and anxiety, and improving blood glucose levels.

24:45 Personal growth and self-awareness. 24:45

    • Anthony Gurule reflects on his journey of self-discovery, realizing his potential and untapped abilities.
    • He gained clarity on his priorities, such as spending time with his kids and being present in the moment, and overcame feelings of burnout and stress.
    • Anthony Gurule reflects on his journey and experiences, including a breakthrough moment where he realized the importance of integration in his life.
    • Gurule shares his insights on the integration model, which he believes is essential for personal growth and well-being.
    • Anthony Gurule shares his personal journey with stress, anxiety, and depression, and how he found help through secondary therapeutics and other forms of medicine.
    • Gurule encourages others to research and ask questions about how these medicines can help with stress, anxiety, depression, and personal growth, and to find a person to work with who can provide ongoing support.

31:26 Psilocybin-assisted therapy for personal growth. 31:26

    • Anthony Gurule reflects on his personal growth journey, realizing that the breakthrough he experienced came from within himself, not from external sources.
    • Gurule wishes everyone could experience the potential of this journey, as he believes it could help many people in various ways.
    • Anthony Gurule shares his personal experience with psilocybin therapy, finding it helpful in navigating generational trauma and stressors.
    • He invites listeners to join him on his journey, providing resources for learning more about the therapy and its potential benefits.

About Dr. Antonio Gurule

Nutrition Building Blocks Broken Down

Background:

  • Father
  • Doctor of Chiropractic
  • Owner of Live LOUD
  • Personal Trainer & Health Coach

Hey what’s going on guys, good morning, my name is Antonio Gurule, this is the Live Loud live podcast, we have not done an episode for quite some time now I’ve recorded a few before my fourth son was being born.

And before, which is kind of what I want to talk to you about today. But I want to share a really cool experience. And to tell you what I’m going to talk about, I’m just going to get it out right and right away, is I did a psilocybin journey or session with a friend of ours who is a therapist, a healer, in this facility, so it was guided.

And I wanted to just share my experience and we you know a little bit about why I did it and what the future kind of holds for that. And that was a part of, you know, part of the part of the interest in it is there was just so much in my life that I felt I just felt stuck stuck is the best way to describe it. I feel like I’ve been living in the past. And my anxiousness and frustration about trying to be a father and providing for my family. And you know, savings and housing, it’s not just about the material things, it’s just about, you know, about their their safety.

And in parenting, I apologize, I got this weird hiccup about parenting and about, you know, you know, do we save for them for their college do we save for them to help them with this, because we were fortunate enough to have my parents do that, and a lot of different things. And in the past, you know, this lived out life podcast was a medium in direction of helping sharing information that can help you through health and fitness.

And we talked about this wellness wheel wellness wheel model multiple times, and doing these, these audits in these check ins with all those categories in your life, whether that be spiritual, financial relationships, your actual physical health itself. And I’m going to preface this story with in the recap of what happened with the last few months. Now, after having a new baby, the last few months are always a little crazy.

And that’s how it was for us. And there’s always a little bit more stress, you’re not sleeping as well. You know, obviously babies have certain needs in from toddlers and older kids. And then you had the other toddlers feel that energy shift and change because you’re not giving them the same time and attention that they had previously. But it’s just a lot of energy and commotion.

And so notoriously those times are always I would say a little bit more challenging, if you will. But this the all those things that was our feeling was not from just the last few months, this had been years and years and years of stuff, just compiling and stacking on each other. And it kind of came to this, this point, this culmination where everything just kind of I don’t want to say erupted because there wasn’t anything bad. But just spilled over is the best way to describe it.

And we use this analogy of spilling over. And that’s when symptoms are usually created, right, these symptoms and these things are happening within your body, but oftentimes they’re going unnoticed or unregulated and or ignored. And then eventually, what sometimes happens is you just read this culmination point and everything dumps completely exaggerated and then stuff spills over. And this is what was happening to me in my life. Right.

And I was be I was overwhelmed, I was stressed. And we’ll talk a little bit about you know, how those external environments or stressors are coming on, but then also, it was just my relationship with those and how I was not handling stuff, right. And, and the key here I want everyone to take away with is everybody is at a different point in time in their life. And I was at this point in my life and the history and experience of dealing with these types of things was not dealt with well in the past nor did I learn I would what I would argue skills and or those skills that I had learned had been overrun by a different program or default mode that that served my body and what my body thought was better but not necessarily.

And over the years it just built up from and this goes back this goes high school to college to be honest, it’s not just the last few years of having kids and to the point where you know, you’re shorter with with with friends and family and you know me as a parent, just more stress on the kids and not having this leeway of action on being kids and being too rigid and all this stuff and you know, my wife could feel it and I could feel it. And you know, I know Nothing like a panic attack or Emily dabit is just feeling like just like,

Fuck, I don’t know what next to do blah, blah, blah. And that’s what stuff is, you know, setting goals. And we’ve created these visions and stuff. And I know part of it is just, you know, the perseverance on that. But when you get into this place, or just feel stuck, it’s very hard to mentally get out.

And those and that’s what I just did not have, it did not have what I thought was enough tricks, tools, or understandings or practice or formulas that can help me get out of that. And I was just stuck, and I kept spinning. And I’m sure a lot of you feel this way. And then and then what happens is, when you feel that way, you end up forcing it more, I gotta do this, I gotta do this, I should be this, I should be that and I need to do this.

And I need to do that. And one of my biggest shifts from this weekend is is, is shifting a lot of that from should to must in, and we’ll go over that too. And I have to to get Tuesday, and I’m just going to, I’m going to introduce them, we’ll get into that here in a little bit. Excuse me, but that’s what it was. And then, and then with that I just physically started feeling drained, like I’m getting these crashes.

And you know, there’s another element to that, which we’re also going to talk about, and you know, I’m not sleeping well, certain aches and pains are hurting more than others. I’m not working out the same amount that I that I would like to in that my body enjoys. And everything just felt forced, everything felt frustrated, everything felt stuck. And it just kept just like kind of boiling up.

And God bless my friend Ashley, she’s been in this world for the last 10 years. She’s currently getting her PhD. in psychedelic therapeutics, she has helped so many people, and you know, wives Talk That Talk. I’m talking with my buddy and her husband, and you know, we’re having a good time and my wife is sharing, you know, with her love for me is just, you know, some of the stress and subsequent on and obviously, you know, me and me and me and Brian are talking because we’re like, oh, man, this this and you’re thinking and we’re talking about investments and all this and how can we set our family up for the future? And Ashley just reached out to me, she’s like,

Hey, I know you got a lot going on. If you’re curious about what my work can do for you, let’s have a conversation. And I’m like, Hey, I’m totally open, like I need something. And it’s one of those things is when there’s Cairo or PT, there’s so many fantastic practitioners and healers out there, that sometimes you just got to be open to that I knew what she did. I just didn’t feel like I was at that point, because I was you know, being resistant. And there was an ego to me figuring out like, I want to be able to figure this out on my own. And that has been a big struggle of mine is just asking for help. In general, whether it’s delegating tasks, even asking my wife and I need to do something about the house because I feel that maybe I feel more validated through helping more who knows there’s a number of different things, but I have always struggled to do that.

And so for me, it was just note, this is my issues. I’m gonna figure it out, just like I’m just gonna keep, you know, trudging along, and I’ll have a breakthrough. I’ve you know, I’ve honestly felt that perseverance was part of it is just, this is just a, this is just a small bump in the road, it happens to everybody, I’m just gonna figure it out. It’ll be good. But then I started realizing just like why, like, if someone if someone knows a better way and or can guide you down a better way to get you there faster, why wouldn’t you even?

Why would you even just have a conversation around that or explore that opportunity? Now I know there’s financial and time there’s a cost for that, right? So there’s, there’s there’s something to consider there. But some sometimes that investment is what’s needed and necessary. And this is that time I just, I’m just like, I’m done, I’m, I’m stuck. I feel somewhat broken, frustrated, I don’t feel at peace, and then that just spills out, right, that just spills out into so many different avenues. You’re not enjoying life, you’re not seeing things because you just get into this program of reliving the past and being anxious about the future. And as they say, Today’s the present, and you’re not enjoying that gift. And that’s where I was day in and day out.

And so that brings us to my first jurnee session with psilocybin. And we did a breakdown of you know, not necessarily the expectations, but some of the things that are just going on. And then she guides you to help ask certain questions, or what would this look like if you did X, Y and Z and a lot of this just came back down to just holding space and and I’m going to walk you through as much as I can memory and recall. And we’ve gone through some sessions we’re gonna go through a follow up on this is only a week ago, of a little bit more detailed on certain things


Fertility

How Fertile are You? | EP 92

Live LOUD Life Podcast
Lafayette Colorado

Episode 92

How Fertile are You?

With Sarah Jane Sandy and Dr. Antonio Gurule


EPISODE HIGHLIGHTS:

[6:04] fertility is 1/3 male, 1/3 female, 1/2 we don’t know

[6:32] women are more likely to take charge and find out solutions than males

[7:06] Sperm count on a 60% decline since the 1960s

[8:14] Males need a sperm analysis, blood analysis, and hormone analysis.

[9:49] What are some of the lifestyle things that you’re seeing that may be attributing to the 60% decline of sperm count and males and or just things that we’re seeing now? **Our toxic and chemical exposure has been increasing and continuing to increase

[10:49] We can only change what we have control over **food, water, air (what goes in your body)

[12:22] Hormone imbalances: We do not live they way our bodies are intended to live by

[15:07] Nutrition advice **If consuming animal products, you want to source the highest quality you can find and afford **animals store toxins as well in fat tissue (just like humans) **Avoid Dirty Dozen **Look into the Clean 15

[17:20] Think about your grandparents; would they recognize what you are eating?

[18:15] KISS (keep it simple)

[19:01] Protein needs to be massively increased during pregnancy **Soils have been losing their nutritional value and are not rich in nutrients anymore

[20:34] Top 4 supplements for most people (omega-3, Vit D, Mg+, Probiotic)

[23:01] Weight Loss is in the kitchen

[25:33] Changes take time **think about how long it took your body to get here, it wont take the same amount of time, but it does take time for your body to adjust and makes changes

[26:16] Life Cycle of egg and sperm are about 90- days

[27:20] Stress is a major factor for infertility in both men and women **cortisol steals nutrients for healthy fertility, lowers progesterone and testosterone

[31:28] Best ways to manage stress **Meditation (stress negotiation) **Pleasure (Get lost) **Nature (reconnect)

[34 :43] Steps to connect

**Newsletter

**blog

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Guiding you to the adventurous life you were made for! . If you dig this give it a like ❤️, if you’re loving it let me hear you with a comment 🗣👂, and if you know it will help someone or anyone out please share 👥📲 Live Loud Chiropractic and Coaching Top Chiropractor and Physical Therapy in Lafayette Colorado Serving Boulder County Boulder, Longmont, Louisville, Erie, Broomfield, and Arvada Colorado


About Sarah Jane Sandy

Sarah Sandy

Background:

  • Certified Nutrition Therapist
  • Fertility & Women’s Health Expert

About Dr. Antonio

Nutrition Building Blocks Broken Down

Background:

  • Father
  • Doctor of Chiropractic
  • Owner of Live LOUD
  • Personal Trainer & Health Coach

Anthony Gurule  00:00

Hey what’s up guys, welcome back to another episode of the Live LOUD Life podcast. My name is Dr. Antonio, I’m your host of the Live LOUD Life podcast. My wife and I, we co-own Live LOUD Chiropractic and Coaching here in Lafayette, Colorado. We are just outside of Boulder, Colorado in Boulder County. And our mission is to help families. We want to help make families stronger, so that we can build a stronger community. We want to help guide you to the adventurous life that you and your family were meant for. And we do this through chiropractic and coaching. chiropractic, obviously being more of a hands on approach, more of a clinical conversation, clinical diagnostics, but the coaching aspect is really what we believe is, you know, the foundation of what our system methodology, whatever you want to call it is, because a lot of this comes around through just coaching suggestions and recommendations. also, you know, obviously within that comes into clinical prescriptions of certain things to eat or supplements, so on and so forth. But it’s coaching a lifestyle, it’s coaching, it’s coaching a philosophy and a foundation about how to live an active healthy life as an individual, and setting an example of a healthy active life for your family, for your immediate family, for your friends, and more importantly for your community. So stronger families to make a stronger community as a whole would be a win win, right? And that’s what we want to be able to do. we want to be able to help fill in the gaps in the holes that you’re maybe not getting from, from other roles and conditions.

 

Anthony Gurule  01:43

And today that’s in particular where we’re going to talk about. it’s going to be a little bit more of a shorter episode because this is more of a quote unquote, you know, just discussion around how to lay out a framework and a better understanding of how to work out or what exercises are safe or maybe not safe during pregnancy. This is a very, very common question that we get.

 

Anthony Gurule  02:12

My wife Nichelle has created a mini course that has some workout ideas, recommendations, and prescriptions than laid out into a workout. She guides and  educates other clinicians on how to broach this topic as a chiropractor, how to better serve prenatal patients through chiropractic care, but also exercise recommendations and prescriptions, having recommendations with other personal trainers within the community whether that’s CrossFit whether that’s Orange Theory, chatting with coaches and owners and saying hey, if you have prenatal patients and they’re having these types of symptoms, or this has happened, here’s some better recommendations, not modifications. We call them lateralizations–you’re just you know, you’re doing something something different or something else we you know, we borrow that term from Charlie Weingroff, who’s a physical therapist and strength conditioning coach. But it also and also doulas, right, doulas and midwives and OBs who are directly involved with the prenatal process from nearly conception all the way through, having this conversation. we know that exercise is important during pregnancy,

 

Anthony Gurule  03:19

There are so many different studies that talk about the benefits of exercising during pregnancy, not only for the mom, but also for baby, which is quite interesting. They’re seeing increased cognitive-what’s the word I’m looking for? Excuse me, their cognitive output as a as an as a child through as they age is actually better from moms that actually worked out during pregnancy.

 

Anthony Gurule  03:50

Now this is tough, right? How do you define working out or exercise? it’s different for everybody. But we want to, and we encourage that, and yet we’re sympathetic to the different stages of life, aches and pains, so on and so forth, which obviously would limit what you can do from an exercise perspective. So you know, it’s a bit of a gray area on determining what is working out? what is exercise? What are the physical guidelines or recommendations for pregnancy? And without getting into the like, nitty gritty detail of every single thing. And obviously, every potential situation, if you had this versus this, what could happen? we’re not gonna be able to do that. What we just want to lay out is what is what are we trying to accomplish here, and we want to encourage you to stay as physically active as possible.

 

Anthony Gurule  04:41

And one of the things that constantly comes up is, well, should you add something in that you have not already been doing? Let’s say for instance, someone just through the stages of life with work and kids or whatever that is, they were not able to work out as much before they got pregnant, but now that they’re pregnant, whether they have more time or they understand the importance of exercises during pregnancy, well, would we say, “Well, you haven’t been exercising, so you shouldn’t do too much.” No, that doesn’t, that doesn’t really make sense. Now, we would encourage not to do too much, there’s obviously, you know, a too far swinging the pendulum of the other way. But we wouldn’t say “no, don’t exercise because you weren’t doing something before,” we just have to find those first few stepping stones to help them start to gain some momentum. and help hold their hand, if you will, So that their technique and they feel confident about lifting, or how far they’re walking or whatever that is. And that’s an important topic, because a lot of times people want to add things in, but they weren’t quite ready or weren’t doing them before. And they then assume that they’re not able to do them at all. So you do have to take that in consideration, there is a ton that you can do, and that you can still add, even though you weren’t doing them prior to pregnancy.

 

Anthony Gurule  05:54

Now on the big questions is, is it safe? you know, outside to contact sports, or different things like that the majority of what you’re going to do is safe for pregnancy, right? Rock climbing, we have pregnant patients that have been rock climbing before, obviously, there’s a certain inherent risk with certain sports or activities. You know, you could fall off riding your bike, you could fall over running, right, so we’re not encouraging any of these by any means. We’re just kind of, you know, setting some suggestions, if you will. And you have to take into consideration.

 

Anthony Gurule  06:31

Now, there are certain things to consider when you’re talking about like weightlifting, and how heavy and the intensity that you’re doing. And if you’re doing Valsalva movements, which is essentially holding your breath to maintain a more rigid or stiff torso, as you’re seeing changes in blood volume and blood pressure, you know, you do have to take that in consideration. And that is again, of course a conversation with your provider that is managing your, your pregnancy, but we recommend Mama’s weight lift, or do resistance training. During pregnancy, again, we talked about about load management and the intensity and things like that, but you can still lift and do fairly intense things. And it’s a fairly as a you know, as a scale and a wide range during pregnancy and see a ton of benefit from that. Now, are we trying to hit one rep maxes and PRs during pregnancy, I mean, some would argue yes, but I would argue, why, that’s not really an accurate representation of what your strength is anyways. So you know, you do have to to kind of keep manipulating the numbers and the weights and the intensity and the sets and reps in order to do it. But weightlifting and resistance training is safe, and it is effective. Now, outside of that, there’s not a lot of unsafe things to do, again, outside of contact sports, or things that would elicit, you know, potential trauma to you or baby based on impact we’ve had, again, not our recommendations, but some have tried very just easy scheme, because they’re in the winter months, and they wanted to and they felt very confident about not falling. So you know, you have those types of things.

 

Anthony Gurule  08:16

Overall, again, we’re talking about movement. You need to move, and it’s good to get your heart rate up. And it’s good to breathe hard. So that doesn’t mean just because you’re pregnant, you can’t do HIIT training or circuit training or CrossFit or Orange Theory. But you do have to listen to your body and understand certain signs that would indicate that things might be too much, right? Now those are going to be different for everyone, but a lot of this comes down to you know, lightheadedness, you know, breathing too hard. Certain aches and pains within lower extremity, chest, abdomen, so on and so forth would be obviously like your more extreme ones. If you’re becoming pale or anything like that, I mean, again, these are the same criteria, though, that would be if someone else was working out or training too hard. So it’s realistically the same thing. It’s just that your threshold level for all those most likely have gone down. And depending on what type of an athlete you were before, you’re going to be maybe a little frustrated that you’re not able to do the things you were able to do previously, which makes sense. But if you’re someone who wasn’t exercising before, you’re probably going to be a little bit more hyper aware of that, of just feeling that shortness of breath or that uneasiness. So again, we’re not saying you have to push through that because we’re not trying to set yourself up for a strength and conditioning program to increase your metabolic capacity to increase your strength and conditioning during pregnancy. We’re trying to help you maintain a healthy active pregnancy.

 

Anthony Gurule  09:54

Now, walking. walking is great. but in general, we encourage you to do something above and beyond walking. Obviously, again, certain things would dictate that you would not be able to do so. And this is again, any exercise. Any exercise that you do during pregnancy needs to be consulted with and work through and have a conversation with the primary physician who is managing your pregnancy, whether that’s your nurse practitioner, your midwife or your OB or obstetrician, right. But we would encourage more than just walking. walking is fantastic, but that’s kind of like your baseline minimum, right? Just like our activities, or recommendation activity guidelines. We want a few days a week of where we’re kind of just doing this steady state getting our steps in, you know, kind of pushing ourselves, we’re huffing and puffing, but still just kind of at that conversational level, but you’re not really getting a lot of benefits outside of that.

 

Anthony Gurule  10:55

So if you’re just walking, high five. kudos. can you do something more? Can you do some bodyweight squats? Can you do some bodyweight, you know, good mornings? can you do some walking lunges? do you have a suspension training, we’re able to do some bodyweight rows? Do you have some bands that you can do some rows with? You know, there’s a lot that you can do that allows you to get a little bit more out of that. Now, again, this all comes back down to preferences of exercises that you like to do, because that’s gonna allow you to maintain the most consistency, but then also the intensity that you like to do. And we do encourage having an open mind and at least being willing to try some high intensity things that allow you to still get your heart rate up a little bit. And it’s okay to lift more than five or 10 pounds. And not saying that that is a bad thing. There’s programs out there where it’s all directed around that where it’s lighter weight, high rep, but I just don’t want individuals and mamas to feel like they’re not able to do more and or being ashamed because other people are just saying they should back off because they’re pregnant. “why would you need a lift that much?” It fits within your strength, and your comfort, and your wheelhouse, that is totally fine.

 

Anthony Gurule  12:05

Again, you if you’ve been doing that enough, you understand the risk reward ratio and having a conversation with your practitioner has driven us to kind of help navigate and guide as you start to get further through pregnancies, what things maybe we need to change or manipulate. But that’s totally fine. Now outside of that, the question around safe also comes up around core exercises. diastasis recti, pelvic floor strength, so on and so forth, we want to enhance the capability of understanding how to control tension within your abdominal wall and your pelvic floor through pregnancy, because the pressure is increasing due to baby taking up more space. But we’re not we’re not necessarily we’re not gaining more strength, right.

 

Anthony Gurule  12:45

And so what a lot of people assume it’s when we’ve seen this, is “I don’t want diastasis. So I’m doing more core work to prevent diastasis from happening.” diastasis recti will happen in 100% of moms, it’s estimated at the week 35 Everyone will have some form of it. Now it is technically not a quote unquote diagnosis, though, until 12 weeks postpartum, because it is a normal thing that everyone will get. So you can’t diagnose someone with something that everyone will get–doesn’t make sense, right? So after that, though, if you still have weakness or spacing issues, then we can have a you know, a stronger conversation about putting a diagnosis on that.

 

Anthony Gurule  13:26

But what we’re trying to enhance and help is what exercises are quote unquote, not safe versus unsafe, but adding too much pressure or tension into the abdominal wall or the pelvic floor and creating more laxity. again, as that pressure for as baby’s growing starts to put more pressure on the pelvic floor and the abdominal wall. If you’re doing more things that increases the pressure within the within the abdominal cavity that’s going to push on that separation even more and/or push on that pelvic floor even more, creating potential incontinence or prolapse issues and/or more bulging and doming within the abdominal wall stretching out that separation or that gap even further, potentially making the recovery process more challenging or slightly longer. I’m not saying that it will but potentially, so we do have to take that in consideration. So we go through activation exercise of the pelvic floor, of the abdominal wall so that you better understand how to control those pressure increases while you’re lifting or exercising so that you simply can stay at a management level.

 

Anthony Gurule  14:28

And that in turn, helps you get through pregnancy of understanding how to lift up your older kiddo, having to lift up dog food or anything like that. It’s just managing and controlling pressure. So there’s really not anything that I would say that safe or unsafe. Now, things that we would advise against for core exercises is sit ups or crunches. You know a lot of those things that create like hanging knee raises and different things like that during pregnancy. A lot of those things that create a lot of intra abdominal pressure and tension. and especially during a flex position, that tends to put a lot more pressure on the abdominal wall, the separation where diastasis will occur as well as the pelvic floor.

 

Anthony Gurule  15:09

So, you know, while we never say never, there’s definitely a category of things that we definitely urge against because the risk/reward benefit and again, risk not being “injured,” But risk of potentially putting more pressure and making the recovery process  on the other side harder, is not is not something that we find to be as advantageous. But you can still get the benefits of quote unquote, core exercises through full body movements such as goblet squats, such as deadlifts, you know, depending on the phase that you’re in, push ups, which are, you know, a dynamic plank. or being able to do a TRX row, which is a reverse plank as you’re just lifting yourself up. three point rows where you’re on, you know, two hands or doing like a row on a bench, where you’re in a tabletop position that’s adding anti rotation exercises. So there’s a ton that you can do that still highlights and isolates, the core isolates, sorry. that highlights and will emphasize core activation, but through a full body compound movement. And what’s great about that is during pregnancy, depending on your energy levels, it’s hard to do all the little isolated accessory and all these separate exercises as it is. So it’s kind of nice being able to combine everything, so you get more bang for your buck, especially if you’re a parent and you’re on and you’re on baby number two or three, right?

 

Anthony Gurule  16:31

So what exercises are safe for pregnant women to do? All are. reduce or eliminate for sure contact activities, different things like that. the increased risk activities of you know, trauma and things like that. Outside of that you’re managing pressure, I would definitely encourage reducing anything that’s heavy lifting, that’s, that’s requiring you to do Valsalva moves, you’re having to hold your breath for an extended period of time. that changes blood pressure, so on and so forth. But outside of that, Pregnancy is a completely safe time to do all exercises. we definitely as we highlighted, urge and encourage, you know, certain things over other ones just for you know, added bang for your buck or full body movements, so on and so forth. And that, but outside of that you are free to do what you want.

 

Anthony Gurule  17:19

If you want guidance, though, you know, there are there are trainers out there that work specifically with prenatal patients. we would love to be able to have that conversation with you if that’s something you want to bounce back or navigate. Because we do want to encourage as much as we can. A very, very active pregnancy through exercise working out or however you want to describe that. So if you found this beneficial, please like share, subscribe. if you’re pregnant, I hope you can utilize this and take some of the information for you and yourself. If you have anyone else you know… a relative a family member, a friend who is pregnant and they’re unsure they’ve been you know asking this question what things I don’t know what things I can do. I don’t know if it’s safe for baby share this video with them. We’d love to be able to provide a better frame of reference and or context to be able to ask better questions so that they can find the workout program  or the movements that work best for them during their pregnancy. Until next time guys live loud .if you’re currently pregnant, Congratulations, and we look forward to helping and serving in the future.


should you stretch or move first?

Should You Stretch or Move First? | EP 89

Live LOUD Life Podcast
Lafayette Colorado

Episode 89

Should You Stretch or Move First?

With Dr. Antonio Gurule


EPISODE HIGHLIGHTS:

 

[1:56] How structure and function influence function.

[3:21] What is the cause of osteoarthritis in patients

[4:37] It’s not the structure but the function that is the issue.

[5:56] Change function, change behaviors – for the positive.

[7:12] How to improve your function.

 

 

Connect With Antonio and the Live LOUD team: hello@liveloudlife.com

Subscribe to my YouTube channel here: https://www.youtube.com/c/LiveLoud

Visit the website: https://www.lifeloudlife.com

Like the Facebook page: https://www.facebook.com/liveloudchiropractic/

Follow on Instagram: https://www.instagram.com/live.loud.life/

 

Guiding you to the adventurous life you were made for!

.

If you dig this give it a like ❤️, if you’re loving it let me hear you with a comment 🗣👂, and if you know it will help someone or anyone out please share 👥📲

Live Loud Chiropractic and Coaching Top Chiropractor and Physical Therapy in Lafayette Colorado Serving Boulder County Boulder, Longmont, Louisville, Erie, Broomfield, and Arvada Colorado


About Dr. Antonio Gurule

Nutrition Building Blocks Broken Down

Background:

  • Father
  • Doctor of Chiropractic
  • Owner of Live LOUD
  • Personal Trainer & Health Coach

Anthony Gurule  00:00

Hey what’s up guys, welcome back to another episode of the Live LOUD Life podcast. My name is Dr. Antonio, I’m your host of the Live LOUD Life podcast. My wife and I, we co-own Live LOUD Chiropractic and Coaching here in Lafayette, Colorado. We are just outside of Boulder, Colorado in Boulder County. And our mission is to help families. We want to help make families stronger, so that we can build a stronger community. We want to help guide you to the adventurous life that you and your family were meant for. And we do this through chiropractic and coaching. chiropractic, obviously being more of a hands on approach, more of a clinical conversation, clinical diagnostics, but the coaching aspect is really what we believe is, you know, the foundation of what our system methodology, whatever you want to call it is, because a lot of this comes around through just coaching suggestions and recommendations. also, you know, obviously within that comes into clinical prescriptions of certain things to eat or supplements, so on and so forth. But it’s coaching a lifestyle, it’s coaching, it’s coaching a philosophy and a foundation about how to live an active healthy life as an individual, and setting an example of a healthy active life for your family, for your immediate family, for your friends, and more importantly for your community. So stronger families to make a stronger community as a whole would be a win win, right? And that’s what we want to be able to do. we want to be able to help fill in the gaps in the holes that you’re maybe not getting from, from other roles and conditions.

 

Anthony Gurule  01:43

And today that’s in particular where we’re going to talk about. it’s going to be a little bit more of a shorter episode because this is more of a quote unquote, you know, just discussion around how to lay out a framework and a better understanding of how to work out or what exercises are safe or maybe not safe during pregnancy. This is a very, very common question that we get.

 

Anthony Gurule  02:12

My wife Nichelle has created a mini course that has some workout ideas, recommendations, and prescriptions than laid out into a workout. She guides and  educates other clinicians on how to broach this topic as a chiropractor, how to better serve prenatal patients through chiropractic care, but also exercise recommendations and prescriptions, having recommendations with other personal trainers within the community whether that’s CrossFit whether that’s Orange Theory, chatting with coaches and owners and saying hey, if you have prenatal patients and they’re having these types of symptoms, or this has happened, here’s some better recommendations, not modifications. We call them lateralizations–you’re just you know, you’re doing something something different or something else we you know, we borrow that term from Charlie Weingroff, who’s a physical therapist and strength conditioning coach. But it also and also doulas, right, doulas and midwives and OBs who are directly involved with the prenatal process from nearly conception all the way through, having this conversation. we know that exercise is important during pregnancy,

 

Anthony Gurule  03:19

There are so many different studies that talk about the benefits of exercising during pregnancy, not only for the mom, but also for baby, which is quite interesting. They’re seeing increased cognitive-what’s the word I’m looking for? Excuse me, their cognitive output as a as an as a child through as they age is actually better from moms that actually worked out during pregnancy.

 

Anthony Gurule  03:50

Now this is tough, right? How do you define working out or exercise? it’s different for everybody. But we want to, and we encourage that, and yet we’re sympathetic to the different stages of life, aches and pains, so on and so forth, which obviously would limit what you can do from an exercise perspective. So you know, it’s a bit of a gray area on determining what is working out? what is exercise? What are the physical guidelines or recommendations for pregnancy? And without getting into the like, nitty gritty detail of every single thing. And obviously, every potential situation, if you had this versus this, what could happen? we’re not gonna be able to do that. What we just want to lay out is what is what are we trying to accomplish here, and we want to encourage you to stay as physically active as possible.

 

Anthony Gurule  04:41

And one of the things that constantly comes up is, well, should you add something in that you have not already been doing? Let’s say for instance, someone just through the stages of life with work and kids or whatever that is, they were not able to work out as much before they got pregnant, but now that they’re pregnant, whether they have more time or they understand the importance of exercises during pregnancy, well, would we say, “Well, you haven’t been exercising, so you shouldn’t do too much.” No, that doesn’t, that doesn’t really make sense. Now, we would encourage not to do too much, there’s obviously, you know, a too far swinging the pendulum of the other way. But we wouldn’t say “no, don’t exercise because you weren’t doing something before,” we just have to find those first few stepping stones to help them start to gain some momentum. and help hold their hand, if you will, So that their technique and they feel confident about lifting, or how far they’re walking or whatever that is. And that’s an important topic, because a lot of times people want to add things in, but they weren’t quite ready or weren’t doing them before. And they then assume that they’re not able to do them at all. So you do have to take that in consideration, there is a ton that you can do, and that you can still add, even though you weren’t doing them prior to pregnancy.

 

Anthony Gurule  05:54

Now on the big questions is, is it safe? you know, outside to contact sports, or different things like that the majority of what you’re going to do is safe for pregnancy, right? Rock climbing, we have pregnant patients that have been rock climbing before, obviously, there’s a certain inherent risk with certain sports or activities. You know, you could fall off riding your bike, you could fall over running, right, so we’re not encouraging any of these by any means. We’re just kind of, you know, setting some suggestions, if you will. And you have to take into consideration.

 

Anthony Gurule  06:31

Now, there are certain things to consider when you’re talking about like weightlifting, and how heavy and the intensity that you’re doing. And if you’re doing Valsalva movements, which is essentially holding your breath to maintain a more rigid or stiff torso, as you’re seeing changes in blood volume and blood pressure, you know, you do have to take that in consideration. And that is again, of course a conversation with your provider that is managing your, your pregnancy, but we recommend Mama’s weight lift, or do resistance training. During pregnancy, again, we talked about about load management and the intensity and things like that, but you can still lift and do fairly intense things. And it’s a fairly as a you know, as a scale and a wide range during pregnancy and see a ton of benefit from that. Now, are we trying to hit one rep maxes and PRs during pregnancy, I mean, some would argue yes, but I would argue, why, that’s not really an accurate representation of what your strength is anyways. So you know, you do have to to kind of keep manipulating the numbers and the weights and the intensity and the sets and reps in order to do it. But weightlifting and resistance training is safe, and it is effective. Now, outside of that, there’s not a lot of unsafe things to do, again, outside of contact sports, or things that would elicit, you know, potential trauma to you or baby based on impact we’ve had, again, not our recommendations, but some have tried very just easy scheme, because they’re in the winter months, and they wanted to and they felt very confident about not falling. So you know, you have those types of things.

 

Anthony Gurule  08:16

Overall, again, we’re talking about movement. You need to move, and it’s good to get your heart rate up. And it’s good to breathe hard. So that doesn’t mean just because you’re pregnant, you can’t do HIIT training or circuit training or CrossFit or Orange Theory. But you do have to listen to your body and understand certain signs that would indicate that things might be too much, right? Now those are going to be different for everyone, but a lot of this comes down to you know, lightheadedness, you know, breathing too hard. Certain aches and pains within lower extremity, chest, abdomen, so on and so forth would be obviously like your more extreme ones. If you’re becoming pale or anything like that, I mean, again, these are the same criteria, though, that would be if someone else was working out or training too hard. So it’s realistically the same thing. It’s just that your threshold level for all those most likely have gone down. And depending on what type of an athlete you were before, you’re going to be maybe a little frustrated that you’re not able to do the things you were able to do previously, which makes sense. But if you’re someone who wasn’t exercising before, you’re probably going to be a little bit more hyper aware of that, of just feeling that shortness of breath or that uneasiness. So again, we’re not saying you have to push through that because we’re not trying to set yourself up for a strength and conditioning program to increase your metabolic capacity to increase your strength and conditioning during pregnancy. We’re trying to help you maintain a healthy active pregnancy.

 

Anthony Gurule  09:54

Now, walking. walking is great. but in general, we encourage you to do something above and beyond walking. Obviously, again, certain things would dictate that you would not be able to do so. And this is again, any exercise. Any exercise that you do during pregnancy needs to be consulted with and work through and have a conversation with the primary physician who is managing your pregnancy, whether that’s your nurse practitioner, your midwife or your OB or obstetrician, right. But we would encourage more than just walking. walking is fantastic, but that’s kind of like your baseline minimum, right? Just like our activities, or recommendation activity guidelines. We want a few days a week of where we’re kind of just doing this steady state getting our steps in, you know, kind of pushing ourselves, we’re huffing and puffing, but still just kind of at that conversational level, but you’re not really getting a lot of benefits outside of that.

 

Anthony Gurule  10:55

So if you’re just walking, high five. kudos. can you do something more? Can you do some bodyweight squats? Can you do some bodyweight, you know, good mornings? can you do some walking lunges? do you have a suspension training, we’re able to do some bodyweight rows? Do you have some bands that you can do some rows with? You know, there’s a lot that you can do that allows you to get a little bit more out of that. Now, again, this all comes back down to preferences of exercises that you like to do, because that’s gonna allow you to maintain the most consistency, but then also the intensity that you like to do. And we do encourage having an open mind and at least being willing to try some high intensity things that allow you to still get your heart rate up a little bit. And it’s okay to lift more than five or 10 pounds. And not saying that that is a bad thing. There’s programs out there where it’s all directed around that where it’s lighter weight, high rep, but I just don’t want individuals and mamas to feel like they’re not able to do more and or being ashamed because other people are just saying they should back off because they’re pregnant. “why would you need a lift that much?” It fits within your strength, and your comfort, and your wheelhouse, that is totally fine.

 

Anthony Gurule  12:05

Again, you if you’ve been doing that enough, you understand the risk reward ratio and having a conversation with your practitioner has driven us to kind of help navigate and guide as you start to get further through pregnancies, what things maybe we need to change or manipulate. But that’s totally fine. Now outside of that, the question around safe also comes up around core exercises. diastasis recti, pelvic floor strength, so on and so forth, we want to enhance the capability of understanding how to control tension within your abdominal wall and your pelvic floor through pregnancy, because the pressure is increasing due to baby taking up more space. But we’re not we’re not necessarily we’re not gaining more strength, right.

 

Anthony Gurule  12:45

And so what a lot of people assume it’s when we’ve seen this, is “I don’t want diastasis. So I’m doing more core work to prevent diastasis from happening.” diastasis recti will happen in 100% of moms, it’s estimated at the week 35 Everyone will have some form of it. Now it is technically not a quote unquote diagnosis, though, until 12 weeks postpartum, because it is a normal thing that everyone will get. So you can’t diagnose someone with something that everyone will get–doesn’t make sense, right? So after that, though, if you still have weakness or spacing issues, then we can have a you know, a stronger conversation about putting a diagnosis on that.

 

Anthony Gurule  13:26

But what we’re trying to enhance and help is what exercises are quote unquote, not safe versus unsafe, but adding too much pressure or tension into the abdominal wall or the pelvic floor and creating more laxity. again, as that pressure for as baby’s growing starts to put more pressure on the pelvic floor and the abdominal wall. If you’re doing more things that increases the pressure within the within the abdominal cavity that’s going to push on that separation even more and/or push on that pelvic floor even more, creating potential incontinence or prolapse issues and/or more bulging and doming within the abdominal wall stretching out that separation or that gap even further, potentially making the recovery process more challenging or slightly longer. I’m not saying that it will but potentially, so we do have to take that in consideration. So we go through activation exercise of the pelvic floor, of the abdominal wall so that you better understand how to control those pressure increases while you’re lifting or exercising so that you simply can stay at a management level.

 

Anthony Gurule  14:28

And that in turn, helps you get through pregnancy of understanding how to lift up your older kiddo, having to lift up dog food or anything like that. It’s just managing and controlling pressure. So there’s really not anything that I would say that safe or unsafe. Now, things that we would advise against for core exercises is sit ups or crunches. You know a lot of those things that create like hanging knee raises and different things like that during pregnancy. A lot of those things that create a lot of intra abdominal pressure and tension. and especially during a flex position, that tends to put a lot more pressure on the abdominal wall, the separation where diastasis will occur as well as the pelvic floor.

 

Anthony Gurule  15:09

So, you know, while we never say never, there’s definitely a category of things that we definitely urge against because the risk/reward benefit and again, risk not being “injured,” But risk of potentially putting more pressure and making the recovery process  on the other side harder, is not is not something that we find to be as advantageous. But you can still get the benefits of quote unquote, core exercises through full body movements such as goblet squats, such as deadlifts, you know, depending on the phase that you’re in, push ups, which are, you know, a dynamic plank. or being able to do a TRX row, which is a reverse plank as you’re just lifting yourself up. three point rows where you’re on, you know, two hands or doing like a row on a bench, where you’re in a tabletop position that’s adding anti rotation exercises. So there’s a ton that you can do that still highlights and isolates, the core isolates, sorry. that highlights and will emphasize core activation, but through a full body compound movement. And what’s great about that is during pregnancy, depending on your energy levels, it’s hard to do all the little isolated accessory and all these separate exercises as it is. So it’s kind of nice being able to combine everything, so you get more bang for your buck, especially if you’re a parent and you’re on and you’re on baby number two or three, right?

 

Anthony Gurule  16:31

So what exercises are safe for pregnant women to do? All are. reduce or eliminate for sure contact activities, different things like that. the increased risk activities of you know, trauma and things like that. Outside of that you’re managing pressure, I would definitely encourage reducing anything that’s heavy lifting, that’s, that’s requiring you to do Valsalva moves, you’re having to hold your breath for an extended period of time. that changes blood pressure, so on and so forth. But outside of that, Pregnancy is a completely safe time to do all exercises. we definitely as we highlighted, urge and encourage, you know, certain things over other ones just for you know, added bang for your buck or full body movements, so on and so forth. And that, but outside of that you are free to do what you want.

 

Anthony Gurule  17:19

If you want guidance, though, you know, there are there are trainers out there that work specifically with prenatal patients. we would love to be able to have that conversation with you if that’s something you want to bounce back or navigate. Because we do want to encourage as much as we can. A very, very active pregnancy through exercise working out or however you want to describe that. So if you found this beneficial, please like share, subscribe. if you’re pregnant, I hope you can utilize this and take some of the information for you and yourself. If you have anyone else you know… a relative a family member, a friend who is pregnant and they’re unsure they’ve been you know asking this question what things I don’t know what things I can do. I don’t know if it’s safe for baby share this video with them. We’d love to be able to provide a better frame of reference and or context to be able to ask better questions so that they can find the workout program  or the movements that work best for them during their pregnancy. Until next time guys live loud .if you’re currently pregnant, Congratulations, and we look forward to helping and serving in the future.


Low Back Pain

3 Things I Would Never say to Someone with Low Back Pain | EP 88

Live LOUD Life Podcast
Lafayette Colorado

Episode 88

EP|88 3 Things I Would Never say to Someone with Low Back Pain

With Dr. Antonio Gurule


HIGHLIGHTS:

[0:09]What I would never say to a patient.

[2:03] What to do when you have lower back pain?

[4:13] What adjustment and manipulation can do for you.

[6:07] The importance of proper assessment and evaluation.

[7:55] More than alignment, we need function.

[9:38] Have a good assessment and evaluation with your provider.

 

Connect With Antonio and the Live LOUD team: hello@liveloudlife.com

Subscribe to my YouTube channel here: https://www.youtube.com/c/LiveLoud

Visit the website: https://www.lifeloudlife.com

Like the Facebook page: https://www.facebook.com/liveloudchiropractic/

Follow on Instagram: https://www.instagram.com/live.loud.life/

Guiding you to the adventurous life you were made for!

.

If you dig this give it a like ❤️, if you’re loving it let me hear you with a comment 🗣👂, and if you know it will help someone or anyone out please share 👥📲

Live Loud Chiropractic and Coaching Top Chiropractor and Physical Therapy in Lafayette Colorado Serving Boulder County Boulder, Longmont, Louisville, Erie, Broomfield, and Arvada Colorado


About Dr. Antonio Gurule

Nutrition Building Blocks Broken Down

Background:

  • Father
  • Doctor of Chiropractic
  • Owner of Live LOUD
  • Personal Trainer & Health Coach

Anthony Gurule  00:00

Hey what’s up guys, welcome back to another episode of the Live LOUD Life podcast. My name is Dr. Antonio, I’m your host of the Live LOUD Life podcast. My wife and I, we co-own Live LOUD Chiropractic and Coaching here in Lafayette, Colorado. We are just outside of Boulder, Colorado in Boulder County. And our mission is to help families. We want to help make families stronger, so that we can build a stronger community. We want to help guide you to the adventurous life that you and your family were meant for. And we do this through chiropractic and coaching. chiropractic, obviously being more of a hands on approach, more of a clinical conversation, clinical diagnostics, but the coaching aspect is really what we believe is, you know, the foundation of what our system methodology, whatever you want to call it is, because a lot of this comes around through just coaching suggestions and recommendations. also, you know, obviously within that comes into clinical prescriptions of certain things to eat or supplements, so on and so forth. But it’s coaching a lifestyle, it’s coaching, it’s coaching a philosophy and a foundation about how to live an active healthy life as an individual, and setting an example of a healthy active life for your family, for your immediate family, for your friends, and more importantly for your community. So stronger families to make a stronger community as a whole would be a win win, right? And that’s what we want to be able to do. we want to be able to help fill in the gaps in the holes that you’re maybe not getting from, from other roles and conditions.

 

Anthony Gurule  01:43

And today that’s in particular where we’re going to talk about. it’s going to be a little bit more of a shorter episode because this is more of a quote unquote, you know, just discussion around how to lay out a framework and a better understanding of how to work out or what exercises are safe or maybe not safe during pregnancy. This is a very, very common question that we get.

 

Anthony Gurule  02:12

My wife Nichelle has created a mini course that has some workout ideas, recommendations, and prescriptions than laid out into a workout. She guides and  educates other clinicians on how to broach this topic as a chiropractor, how to better serve prenatal patients through chiropractic care, but also exercise recommendations and prescriptions, having recommendations with other personal trainers within the community whether that’s CrossFit whether that’s Orange Theory, chatting with coaches and owners and saying hey, if you have prenatal patients and they’re having these types of symptoms, or this has happened, here’s some better recommendations, not modifications. We call them lateralizations–you’re just you know, you’re doing something something different or something else we you know, we borrow that term from Charlie Weingroff, who’s a physical therapist and strength conditioning coach. But it also and also doulas, right, doulas and midwives and OBs who are directly involved with the prenatal process from nearly conception all the way through, having this conversation. we know that exercise is important during pregnancy,

 

Anthony Gurule  03:19

There are so many different studies that talk about the benefits of exercising during pregnancy, not only for the mom, but also for baby, which is quite interesting. They’re seeing increased cognitive-what’s the word I’m looking for? Excuse me, their cognitive output as a as an as a child through as they age is actually better from moms that actually worked out during pregnancy.

 

Anthony Gurule  03:50

Now this is tough, right? How do you define working out or exercise? it’s different for everybody. But we want to, and we encourage that, and yet we’re sympathetic to the different stages of life, aches and pains, so on and so forth, which obviously would limit what you can do from an exercise perspective. So you know, it’s a bit of a gray area on determining what is working out? what is exercise? What are the physical guidelines or recommendations for pregnancy? And without getting into the like, nitty gritty detail of every single thing. And obviously, every potential situation, if you had this versus this, what could happen? we’re not gonna be able to do that. What we just want to lay out is what is what are we trying to accomplish here, and we want to encourage you to stay as physically active as possible.

 

Anthony Gurule  04:41

And one of the things that constantly comes up is, well, should you add something in that you have not already been doing? Let’s say for instance, someone just through the stages of life with work and kids or whatever that is, they were not able to work out as much before they got pregnant, but now that they’re pregnant, whether they have more time or they understand the importance of exercises during pregnancy, well, would we say, “Well, you haven’t been exercising, so you shouldn’t do too much.” No, that doesn’t, that doesn’t really make sense. Now, we would encourage not to do too much, there’s obviously, you know, a too far swinging the pendulum of the other way. But we wouldn’t say “no, don’t exercise because you weren’t doing something before,” we just have to find those first few stepping stones to help them start to gain some momentum. and help hold their hand, if you will, So that their technique and they feel confident about lifting, or how far they’re walking or whatever that is. And that’s an important topic, because a lot of times people want to add things in, but they weren’t quite ready or weren’t doing them before. And they then assume that they’re not able to do them at all. So you do have to take that in consideration, there is a ton that you can do, and that you can still add, even though you weren’t doing them prior to pregnancy.

 

Anthony Gurule  05:54

Now on the big questions is, is it safe? you know, outside to contact sports, or different things like that the majority of what you’re going to do is safe for pregnancy, right? Rock climbing, we have pregnant patients that have been rock climbing before, obviously, there’s a certain inherent risk with certain sports or activities. You know, you could fall off riding your bike, you could fall over running, right, so we’re not encouraging any of these by any means. We’re just kind of, you know, setting some suggestions, if you will. And you have to take into consideration.

 

Anthony Gurule  06:31

Now, there are certain things to consider when you’re talking about like weightlifting, and how heavy and the intensity that you’re doing. And if you’re doing Valsalva movements, which is essentially holding your breath to maintain a more rigid or stiff torso, as you’re seeing changes in blood volume and blood pressure, you know, you do have to take that in consideration. And that is again, of course a conversation with your provider that is managing your, your pregnancy, but we recommend Mama’s weight lift, or do resistance training. During pregnancy, again, we talked about about load management and the intensity and things like that, but you can still lift and do fairly intense things. And it’s a fairly as a you know, as a scale and a wide range during pregnancy and see a ton of benefit from that. Now, are we trying to hit one rep maxes and PRs during pregnancy, I mean, some would argue yes, but I would argue, why, that’s not really an accurate representation of what your strength is anyways. So you know, you do have to to kind of keep manipulating the numbers and the weights and the intensity and the sets and reps in order to do it. But weightlifting and resistance training is safe, and it is effective. Now, outside of that, there’s not a lot of unsafe things to do, again, outside of contact sports, or things that would elicit, you know, potential trauma to you or baby based on impact we’ve had, again, not our recommendations, but some have tried very just easy scheme, because they’re in the winter months, and they wanted to and they felt very confident about not falling. So you know, you have those types of things.

 

Anthony Gurule  08:16

Overall, again, we’re talking about movement. You need to move, and it’s good to get your heart rate up. And it’s good to breathe hard. So that doesn’t mean just because you’re pregnant, you can’t do HIIT training or circuit training or CrossFit or Orange Theory. But you do have to listen to your body and understand certain signs that would indicate that things might be too much, right? Now those are going to be different for everyone, but a lot of this comes down to you know, lightheadedness, you know, breathing too hard. Certain aches and pains within lower extremity, chest, abdomen, so on and so forth would be obviously like your more extreme ones. If you’re becoming pale or anything like that, I mean, again, these are the same criteria, though, that would be if someone else was working out or training too hard. So it’s realistically the same thing. It’s just that your threshold level for all those most likely have gone down. And depending on what type of an athlete you were before, you’re going to be maybe a little frustrated that you’re not able to do the things you were able to do previously, which makes sense. But if you’re someone who wasn’t exercising before, you’re probably going to be a little bit more hyper aware of that, of just feeling that shortness of breath or that uneasiness. So again, we’re not saying you have to push through that because we’re not trying to set yourself up for a strength and conditioning program to increase your metabolic capacity to increase your strength and conditioning during pregnancy. We’re trying to help you maintain a healthy active pregnancy.

 

Anthony Gurule  09:54

Now, walking. walking is great. but in general, we encourage you to do something above and beyond walking. Obviously, again, certain things would dictate that you would not be able to do so. And this is again, any exercise. Any exercise that you do during pregnancy needs to be consulted with and work through and have a conversation with the primary physician who is managing your pregnancy, whether that’s your nurse practitioner, your midwife or your OB or obstetrician, right. But we would encourage more than just walking. walking is fantastic, but that’s kind of like your baseline minimum, right? Just like our activities, or recommendation activity guidelines. We want a few days a week of where we’re kind of just doing this steady state getting our steps in, you know, kind of pushing ourselves, we’re huffing and puffing, but still just kind of at that conversational level, but you’re not really getting a lot of benefits outside of that.

 

Anthony Gurule  10:55

So if you’re just walking, high five. kudos. can you do something more? Can you do some bodyweight squats? Can you do some bodyweight, you know, good mornings? can you do some walking lunges? do you have a suspension training, we’re able to do some bodyweight rows? Do you have some bands that you can do some rows with? You know, there’s a lot that you can do that allows you to get a little bit more out of that. Now, again, this all comes back down to preferences of exercises that you like to do, because that’s gonna allow you to maintain the most consistency, but then also the intensity that you like to do. And we do encourage having an open mind and at least being willing to try some high intensity things that allow you to still get your heart rate up a little bit. And it’s okay to lift more than five or 10 pounds. And not saying that that is a bad thing. There’s programs out there where it’s all directed around that where it’s lighter weight, high rep, but I just don’t want individuals and mamas to feel like they’re not able to do more and or being ashamed because other people are just saying they should back off because they’re pregnant. “why would you need a lift that much?” It fits within your strength, and your comfort, and your wheelhouse, that is totally fine.

 

Anthony Gurule  12:05

Again, you if you’ve been doing that enough, you understand the risk reward ratio and having a conversation with your practitioner has driven us to kind of help navigate and guide as you start to get further through pregnancies, what things maybe we need to change or manipulate. But that’s totally fine. Now outside of that, the question around safe also comes up around core exercises. diastasis recti, pelvic floor strength, so on and so forth, we want to enhance the capability of understanding how to control tension within your abdominal wall and your pelvic floor through pregnancy, because the pressure is increasing due to baby taking up more space. But we’re not we’re not necessarily we’re not gaining more strength, right.

 

Anthony Gurule  12:45

And so what a lot of people assume it’s when we’ve seen this, is “I don’t want diastasis. So I’m doing more core work to prevent diastasis from happening.” diastasis recti will happen in 100% of moms, it’s estimated at the week 35 Everyone will have some form of it. Now it is technically not a quote unquote diagnosis, though, until 12 weeks postpartum, because it is a normal thing that everyone will get. So you can’t diagnose someone with something that everyone will get–doesn’t make sense, right? So after that, though, if you still have weakness or spacing issues, then we can have a you know, a stronger conversation about putting a diagnosis on that.

 

Anthony Gurule  13:26

But what we’re trying to enhance and help is what exercises are quote unquote, not safe versus unsafe, but adding too much pressure or tension into the abdominal wall or the pelvic floor and creating more laxity. again, as that pressure for as baby’s growing starts to put more pressure on the pelvic floor and the abdominal wall. If you’re doing more things that increases the pressure within the within the abdominal cavity that’s going to push on that separation even more and/or push on that pelvic floor even more, creating potential incontinence or prolapse issues and/or more bulging and doming within the abdominal wall stretching out that separation or that gap even further, potentially making the recovery process more challenging or slightly longer. I’m not saying that it will but potentially, so we do have to take that in consideration. So we go through activation exercise of the pelvic floor, of the abdominal wall so that you better understand how to control those pressure increases while you’re lifting or exercising so that you simply can stay at a management level.

 

Anthony Gurule  14:28

And that in turn, helps you get through pregnancy of understanding how to lift up your older kiddo, having to lift up dog food or anything like that. It’s just managing and controlling pressure. So there’s really not anything that I would say that safe or unsafe. Now, things that we would advise against for core exercises is sit ups or crunches. You know a lot of those things that create like hanging knee raises and different things like that during pregnancy. A lot of those things that create a lot of intra abdominal pressure and tension. and especially during a flex position, that tends to put a lot more pressure on the abdominal wall, the separation where diastasis will occur as well as the pelvic floor.

 

Anthony Gurule  15:09

So, you know, while we never say never, there’s definitely a category of things that we definitely urge against because the risk/reward benefit and again, risk not being “injured,” But risk of potentially putting more pressure and making the recovery process  on the other side harder, is not is not something that we find to be as advantageous. But you can still get the benefits of quote unquote, core exercises through full body movements such as goblet squats, such as deadlifts, you know, depending on the phase that you’re in, push ups, which are, you know, a dynamic plank. or being able to do a TRX row, which is a reverse plank as you’re just lifting yourself up. three point rows where you’re on, you know, two hands or doing like a row on a bench, where you’re in a tabletop position that’s adding anti rotation exercises. So there’s a ton that you can do that still highlights and isolates, the core isolates, sorry. that highlights and will emphasize core activation, but through a full body compound movement. And what’s great about that is during pregnancy, depending on your energy levels, it’s hard to do all the little isolated accessory and all these separate exercises as it is. So it’s kind of nice being able to combine everything, so you get more bang for your buck, especially if you’re a parent and you’re on and you’re on baby number two or three, right?

 

Anthony Gurule  16:31

So what exercises are safe for pregnant women to do? All are. reduce or eliminate for sure contact activities, different things like that. the increased risk activities of you know, trauma and things like that. Outside of that you’re managing pressure, I would definitely encourage reducing anything that’s heavy lifting, that’s, that’s requiring you to do Valsalva moves, you’re having to hold your breath for an extended period of time. that changes blood pressure, so on and so forth. But outside of that, Pregnancy is a completely safe time to do all exercises. we definitely as we highlighted, urge and encourage, you know, certain things over other ones just for you know, added bang for your buck or full body movements, so on and so forth. And that, but outside of that you are free to do what you want.

 

Anthony Gurule  17:19

If you want guidance, though, you know, there are there are trainers out there that work specifically with prenatal patients. we would love to be able to have that conversation with you if that’s something you want to bounce back or navigate. Because we do want to encourage as much as we can. A very, very active pregnancy through exercise working out or however you want to describe that. So if you found this beneficial, please like share, subscribe. if you’re pregnant, I hope you can utilize this and take some of the information for you and yourself. If you have anyone else you know… a relative a family member, a friend who is pregnant and they’re unsure they’ve been you know asking this question what things I don’t know what things I can do. I don’t know if it’s safe for baby share this video with them. We’d love to be able to provide a better frame of reference and or context to be able to ask better questions so that they can find the workout program  or the movements that work best for them during their pregnancy. Until next time guys live loud .if you’re currently pregnant, Congratulations, and we look forward to helping and serving in the future.


Top Two Exercises for Shoulder Pain

The Top Two Exercises for Shoulder Pain | EP 87

Live LOUD Life Podcast
Lafayette Colorado

Episode 87

The Top Two Exercises for Shoulder Pain

With Dr. Antonio Gurule


EPISODE HIGHLIGHTS:

 

[0:09] The anatomy of the shoulder

[1:51] Why is the shoulder joint so important?

[3:36] Banded exercises for shoulder pain.

[4:16] What is the role of the rotator cuff in shoulder pain?

[6:30] Introduction to the TRX Rows exercise.

[8:18] Strength length tension relationship

[10:17] When you deal with proper stabilization, you see shoulder issues melt away.

 

 

Subscribe to my YouTube channel here: https://www.youtube.com/c/LiveLoud

Visit the website: https://www.lifeloudlife.com

Like the Facebook page: https://www.facebook.com/liveloudchiropractic/

Follow on Instagram: https://www.instagram.com/live.loud.life/

Guiding you to the adventurous life you were made for!

.

If you dig this give it a like ❤️, if you’re loving it let me hear you with a comment 🗣👂, and if you know it will help someone or anyone out please share 👥📲

Live Loud Chiropractic and Coaching Top Chiropractor and Physical Therapy in Lafayette Colorado Serving Boulder County Boulder, Longmont, Louisville, Erie, Broomfield, and Arvada Colorado


About Dr. Antonio Gurule

Nutrition Building Blocks Broken Down

Background:

  • Father
  • Doctor of Chiropractic
  • Owner of Live LOUD
  • Personal Trainer & Health Coach

Anthony Gurule  00:00

Hey what’s up guys, welcome back to another episode of the Live LOUD Life podcast. My name is Dr. Antonio, I’m your host of the Live LOUD Life podcast. My wife and I, we co-own Live LOUD Chiropractic and Coaching here in Lafayette, Colorado. We are just outside of Boulder, Colorado in Boulder County. And our mission is to help families. We want to help make families stronger, so that we can build a stronger community. We want to help guide you to the adventurous life that you and your family were meant for. And we do this through chiropractic and coaching. chiropractic, obviously being more of a hands on approach, more of a clinical conversation, clinical diagnostics, but the coaching aspect is really what we believe is, you know, the foundation of what our system methodology, whatever you want to call it is, because a lot of this comes around through just coaching suggestions and recommendations. also, you know, obviously within that comes into clinical prescriptions of certain things to eat or supplements, so on and so forth. But it’s coaching a lifestyle, it’s coaching, it’s coaching a philosophy and a foundation about how to live an active healthy life as an individual, and setting an example of a healthy active life for your family, for your immediate family, for your friends, and more importantly for your community. So stronger families to make a stronger community as a whole would be a win win, right? And that’s what we want to be able to do. we want to be able to help fill in the gaps in the holes that you’re maybe not getting from, from other roles and conditions.

 

Anthony Gurule  01:43

And today that’s in particular where we’re going to talk about. it’s going to be a little bit more of a shorter episode because this is more of a quote unquote, you know, just discussion around how to lay out a framework and a better understanding of how to work out or what exercises are safe or maybe not safe during pregnancy. This is a very, very common question that we get.

 

Anthony Gurule  02:12

My wife Nichelle has created a mini course that has some workout ideas, recommendations, and prescriptions than laid out into a workout. She guides and  educates other clinicians on how to broach this topic as a chiropractor, how to better serve prenatal patients through chiropractic care, but also exercise recommendations and prescriptions, having recommendations with other personal trainers within the community whether that’s CrossFit whether that’s Orange Theory, chatting with coaches and owners and saying hey, if you have prenatal patients and they’re having these types of symptoms, or this has happened, here’s some better recommendations, not modifications. We call them lateralizations–you’re just you know, you’re doing something something different or something else we you know, we borrow that term from Charlie Weingroff, who’s a physical therapist and strength conditioning coach. But it also and also doulas, right, doulas and midwives and OBs who are directly involved with the prenatal process from nearly conception all the way through, having this conversation. we know that exercise is important during pregnancy,

 

Anthony Gurule  03:19

There are so many different studies that talk about the benefits of exercising during pregnancy, not only for the mom, but also for baby, which is quite interesting. They’re seeing increased cognitive-what’s the word I’m looking for? Excuse me, their cognitive output as a as an as a child through as they age is actually better from moms that actually worked out during pregnancy.

 

Anthony Gurule  03:50

Now this is tough, right? How do you define working out or exercise? it’s different for everybody. But we want to, and we encourage that, and yet we’re sympathetic to the different stages of life, aches and pains, so on and so forth, which obviously would limit what you can do from an exercise perspective. So you know, it’s a bit of a gray area on determining what is working out? what is exercise? What are the physical guidelines or recommendations for pregnancy? And without getting into the like, nitty gritty detail of every single thing. And obviously, every potential situation, if you had this versus this, what could happen? we’re not gonna be able to do that. What we just want to lay out is what is what are we trying to accomplish here, and we want to encourage you to stay as physically active as possible.

 

Anthony Gurule  04:41

And one of the things that constantly comes up is, well, should you add something in that you have not already been doing? Let’s say for instance, someone just through the stages of life with work and kids or whatever that is, they were not able to work out as much before they got pregnant, but now that they’re pregnant, whether they have more time or they understand the importance of exercises during pregnancy, well, would we say, “Well, you haven’t been exercising, so you shouldn’t do too much.” No, that doesn’t, that doesn’t really make sense. Now, we would encourage not to do too much, there’s obviously, you know, a too far swinging the pendulum of the other way. But we wouldn’t say “no, don’t exercise because you weren’t doing something before,” we just have to find those first few stepping stones to help them start to gain some momentum. and help hold their hand, if you will, So that their technique and they feel confident about lifting, or how far they’re walking or whatever that is. And that’s an important topic, because a lot of times people want to add things in, but they weren’t quite ready or weren’t doing them before. And they then assume that they’re not able to do them at all. So you do have to take that in consideration, there is a ton that you can do, and that you can still add, even though you weren’t doing them prior to pregnancy.

 

Anthony Gurule  05:54

Now on the big questions is, is it safe? you know, outside to contact sports, or different things like that the majority of what you’re going to do is safe for pregnancy, right? Rock climbing, we have pregnant patients that have been rock climbing before, obviously, there’s a certain inherent risk with certain sports or activities. You know, you could fall off riding your bike, you could fall over running, right, so we’re not encouraging any of these by any means. We’re just kind of, you know, setting some suggestions, if you will. And you have to take into consideration.

 

Anthony Gurule  06:31

Now, there are certain things to consider when you’re talking about like weightlifting, and how heavy and the intensity that you’re doing. And if you’re doing Valsalva movements, which is essentially holding your breath to maintain a more rigid or stiff torso, as you’re seeing changes in blood volume and blood pressure, you know, you do have to take that in consideration. And that is again, of course a conversation with your provider that is managing your, your pregnancy, but we recommend Mama’s weight lift, or do resistance training. During pregnancy, again, we talked about about load management and the intensity and things like that, but you can still lift and do fairly intense things. And it’s a fairly as a you know, as a scale and a wide range during pregnancy and see a ton of benefit from that. Now, are we trying to hit one rep maxes and PRs during pregnancy, I mean, some would argue yes, but I would argue, why, that’s not really an accurate representation of what your strength is anyways. So you know, you do have to to kind of keep manipulating the numbers and the weights and the intensity and the sets and reps in order to do it. But weightlifting and resistance training is safe, and it is effective. Now, outside of that, there’s not a lot of unsafe things to do, again, outside of contact sports, or things that would elicit, you know, potential trauma to you or baby based on impact we’ve had, again, not our recommendations, but some have tried very just easy scheme, because they’re in the winter months, and they wanted to and they felt very confident about not falling. So you know, you have those types of things.

 

Anthony Gurule  08:16

Overall, again, we’re talking about movement. You need to move, and it’s good to get your heart rate up. And it’s good to breathe hard. So that doesn’t mean just because you’re pregnant, you can’t do HIIT training or circuit training or CrossFit or Orange Theory. But you do have to listen to your body and understand certain signs that would indicate that things might be too much, right? Now those are going to be different for everyone, but a lot of this comes down to you know, lightheadedness, you know, breathing too hard. Certain aches and pains within lower extremity, chest, abdomen, so on and so forth would be obviously like your more extreme ones. If you’re becoming pale or anything like that, I mean, again, these are the same criteria, though, that would be if someone else was working out or training too hard. So it’s realistically the same thing. It’s just that your threshold level for all those most likely have gone down. And depending on what type of an athlete you were before, you’re going to be maybe a little frustrated that you’re not able to do the things you were able to do previously, which makes sense. But if you’re someone who wasn’t exercising before, you’re probably going to be a little bit more hyper aware of that, of just feeling that shortness of breath or that uneasiness. So again, we’re not saying you have to push through that because we’re not trying to set yourself up for a strength and conditioning program to increase your metabolic capacity to increase your strength and conditioning during pregnancy. We’re trying to help you maintain a healthy active pregnancy.

 

Anthony Gurule  09:54

Now, walking. walking is great. but in general, we encourage you to do something above and beyond walking. Obviously, again, certain things would dictate that you would not be able to do so. And this is again, any exercise. Any exercise that you do during pregnancy needs to be consulted with and work through and have a conversation with the primary physician who is managing your pregnancy, whether that’s your nurse practitioner, your midwife or your OB or obstetrician, right. But we would encourage more than just walking. walking is fantastic, but that’s kind of like your baseline minimum, right? Just like our activities, or recommendation activity guidelines. We want a few days a week of where we’re kind of just doing this steady state getting our steps in, you know, kind of pushing ourselves, we’re huffing and puffing, but still just kind of at that conversational level, but you’re not really getting a lot of benefits outside of that.

 

Anthony Gurule  10:55

So if you’re just walking, high five. kudos. can you do something more? Can you do some bodyweight squats? Can you do some bodyweight, you know, good mornings? can you do some walking lunges? do you have a suspension training, we’re able to do some bodyweight rows? Do you have some bands that you can do some rows with? You know, there’s a lot that you can do that allows you to get a little bit more out of that. Now, again, this all comes back down to preferences of exercises that you like to do, because that’s gonna allow you to maintain the most consistency, but then also the intensity that you like to do. And we do encourage having an open mind and at least being willing to try some high intensity things that allow you to still get your heart rate up a little bit. And it’s okay to lift more than five or 10 pounds. And not saying that that is a bad thing. There’s programs out there where it’s all directed around that where it’s lighter weight, high rep, but I just don’t want individuals and mamas to feel like they’re not able to do more and or being ashamed because other people are just saying they should back off because they’re pregnant. “why would you need a lift that much?” It fits within your strength, and your comfort, and your wheelhouse, that is totally fine.

 

Anthony Gurule  12:05

Again, you if you’ve been doing that enough, you understand the risk reward ratio and having a conversation with your practitioner has driven us to kind of help navigate and guide as you start to get further through pregnancies, what things maybe we need to change or manipulate. But that’s totally fine. Now outside of that, the question around safe also comes up around core exercises. diastasis recti, pelvic floor strength, so on and so forth, we want to enhance the capability of understanding how to control tension within your abdominal wall and your pelvic floor through pregnancy, because the pressure is increasing due to baby taking up more space. But we’re not we’re not necessarily we’re not gaining more strength, right.

 

Anthony Gurule  12:45

And so what a lot of people assume it’s when we’ve seen this, is “I don’t want diastasis. So I’m doing more core work to prevent diastasis from happening.” diastasis recti will happen in 100% of moms, it’s estimated at the week 35 Everyone will have some form of it. Now it is technically not a quote unquote diagnosis, though, until 12 weeks postpartum, because it is a normal thing that everyone will get. So you can’t diagnose someone with something that everyone will get–doesn’t make sense, right? So after that, though, if you still have weakness or spacing issues, then we can have a you know, a stronger conversation about putting a diagnosis on that.

 

Anthony Gurule  13:26

But what we’re trying to enhance and help is what exercises are quote unquote, not safe versus unsafe, but adding too much pressure or tension into the abdominal wall or the pelvic floor and creating more laxity. again, as that pressure for as baby’s growing starts to put more pressure on the pelvic floor and the abdominal wall. If you’re doing more things that increases the pressure within the within the abdominal cavity that’s going to push on that separation even more and/or push on that pelvic floor even more, creating potential incontinence or prolapse issues and/or more bulging and doming within the abdominal wall stretching out that separation or that gap even further, potentially making the recovery process more challenging or slightly longer. I’m not saying that it will but potentially, so we do have to take that in consideration. So we go through activation exercise of the pelvic floor, of the abdominal wall so that you better understand how to control those pressure increases while you’re lifting or exercising so that you simply can stay at a management level.

 

Anthony Gurule  14:28

And that in turn, helps you get through pregnancy of understanding how to lift up your older kiddo, having to lift up dog food or anything like that. It’s just managing and controlling pressure. So there’s really not anything that I would say that safe or unsafe. Now, things that we would advise against for core exercises is sit ups or crunches. You know a lot of those things that create like hanging knee raises and different things like that during pregnancy. A lot of those things that create a lot of intra abdominal pressure and tension. and especially during a flex position, that tends to put a lot more pressure on the abdominal wall, the separation where diastasis will occur as well as the pelvic floor.

 

Anthony Gurule  15:09

So, you know, while we never say never, there’s definitely a category of things that we definitely urge against because the risk/reward benefit and again, risk not being “injured,” But risk of potentially putting more pressure and making the recovery process  on the other side harder, is not is not something that we find to be as advantageous. But you can still get the benefits of quote unquote, core exercises through full body movements such as goblet squats, such as deadlifts, you know, depending on the phase that you’re in, push ups, which are, you know, a dynamic plank. or being able to do a TRX row, which is a reverse plank as you’re just lifting yourself up. three point rows where you’re on, you know, two hands or doing like a row on a bench, where you’re in a tabletop position that’s adding anti rotation exercises. So there’s a ton that you can do that still highlights and isolates, the core isolates, sorry. that highlights and will emphasize core activation, but through a full body compound movement. And what’s great about that is during pregnancy, depending on your energy levels, it’s hard to do all the little isolated accessory and all these separate exercises as it is. So it’s kind of nice being able to combine everything, so you get more bang for your buck, especially if you’re a parent and you’re on and you’re on baby number two or three, right?

 

Anthony Gurule  16:31

So what exercises are safe for pregnant women to do? All are. reduce or eliminate for sure contact activities, different things like that. the increased risk activities of you know, trauma and things like that. Outside of that you’re managing pressure, I would definitely encourage reducing anything that’s heavy lifting, that’s, that’s requiring you to do Valsalva moves, you’re having to hold your breath for an extended period of time. that changes blood pressure, so on and so forth. But outside of that, Pregnancy is a completely safe time to do all exercises. we definitely as we highlighted, urge and encourage, you know, certain things over other ones just for you know, added bang for your buck or full body movements, so on and so forth. And that, but outside of that you are free to do what you want.

 

Anthony Gurule  17:19

If you want guidance, though, you know, there are there are trainers out there that work specifically with prenatal patients. we would love to be able to have that conversation with you if that’s something you want to bounce back or navigate. Because we do want to encourage as much as we can. A very, very active pregnancy through exercise working out or however you want to describe that. So if you found this beneficial, please like share, subscribe. if you’re pregnant, I hope you can utilize this and take some of the information for you and yourself. If you have anyone else you know… a relative a family member, a friend who is pregnant and they’re unsure they’ve been you know asking this question what things I don’t know what things I can do. I don’t know if it’s safe for baby share this video with them. We’d love to be able to provide a better frame of reference and or context to be able to ask better questions so that they can find the workout program  or the movements that work best for them during their pregnancy. Until next time guys live loud .if you’re currently pregnant, Congratulations, and we look forward to helping and serving in the future.


I Lied to Myself About This Season of Life

I Lied to Myself About this Season of Life

Live LOUD Life Podcast
Lafayette Colorado

Episode 83

I Lied to Myself About This Season of Life

With Dr. Antonio Gurule


In this Episode of the Live Loud Life Podcast, “I Lied to Myself about this Season of Life” Dr. Antonio shares his journey of self-reflection as he evaluates the season of life he is in, and how his needs have changed in family, business, and health care. Through the process of self-auditing and utilizing the 80/20 rule, Dr. Antonio discusses his biggest take aways to clearly define goals and more effectively move forward to achieve the Live Loud Life.

 

EPISODE HIGHLIGHTS:

[01:01] Creating Generational Health
[02:34] How I’ve Been Lying to Myself
[08:01] Clearly Defining Goals to Drive Efforts
[11:55] Releasing in Order to Move Forward
[15:37] Return on Effort May Include Support


About Dr. Antonio Gurule

Background:

  • Father
  • Doctor of Chiropractic
  • Owner of Live LOUD
  • Personal Trainer & Health Coach

I Lied To Myself

[00:00:00] Dr. Antonio Gurule: What’s up guys? Welcome back to another episode of the Live Loud Life podcast. My name is Antonio, your host of the Live Loud Life podcast. Uh, I just wanna say, first of all, thank you for being here. Thank you for falling along on our journey. I hope that this information has been both informational, uh, and motivational to you, to helping you along your journey.

[00:00:17] Um, we don’t have, we don’t have a lot of housekeeping, A lot of, uh, a lot of introductory short talk. Be sure though to check out, uh, our website if you have not liveloudlife.com. We have a number of just different blog posts, resources out there that really just kind of expand upon the conversation that we provide here on the podcast.

[00:00:37] Uh, that being said, Our Instagram handle is @live.loud.life, and, uh, that’s a lot more of just short form content that, uh, you can take in little bite size. Uh, we talk, obviously our focus is families, right? And we do have a, a strong love for helping prenatal, postnatal population. And the, and the families and the kids along with that.

[00:01:01] Creating Generational Health
[00:01:01] Dr. Antonio Gurule: But we can’t forget about the dads. We can’t forget about the grandparents, um, and everybody else that’s involved in that family because what we’re trying to create here is generational health, right? The wisdom and knowledge around what healthy living is and how to live long, healthy life. That’s generational, right?

[00:01:19] It starts with grandparents passing down to parents, passing it down to their kids on and so forth. You can break the stigma or habits. That might be in, involved in your family and set, set your fu future generations up to live better, to live louder, to live longer. And that’s really what our focus is. So we obviously hit that in a number of different avenues and facets.

[00:01:46] Uh, while we are not specialists in everything, we try to bring specialists on to talk about certain topics. Uh, but what we, what we really focus on a lot of, Excuse me. It’s a lot of movement based stuff, right? Uh, having a background as personal trainers and strength conditioning coaches and mo mobility coaches, we help a lot with.

[00:02:07] Like, Hey, you’re in pain. And pain is a big de deter for motivation and momentum, right? So how can we help you in this, in Trump to continue on? And then from there, as you’re, as you, as you’re gaining momentum and rolling forward and living and living loud and living your life, How can we polish the edges?

[00:02:22] How can we take some information to maybe expand upon that? And that’s kind of the, that’s kind of the, the, the segue into what I wanna talk about today.

[00:02:34] How I’ve been Lying to Myself
[00:02:34] Dr. Antonio Gurule: Today’s today’s show topic is, I lied, I’ve lied to myself, I’ve been lying to myself. And that then creates a slippery slope of, of what I’m actually able.

[00:02:50] To produce what I’m able to or how I feel about certain things, um, you know, so on and so forth. So I’m gonna dive a little bit more into obviously what that means so that we can clarify that and why I am sharing this. So I hope you enjoy the show.

[00:03:15] All right. So lied. As I was stating, I’ve, I’ve been lying to myself. Now, this is where things I think get very interesting in the role of social media and. Individuals not, I wouldn’t wanna say finding validation, right? But oftentimes when we get stuck or something like that, we’re finding we’re, we’re reaching out, we’re looking for motivation, we’re looking for inspiration, we’re looking for ideas, we’re looking for information about others that have maybe been down this journey or this path before to figure out maybe how to get unstuck or, or get back on path.

[00:03:52] Um, or just a complete change. Like, let’s say I’m, I’m stuck with, uh, I don’t wanna be here anymore and I wanna be over there. And this is, this goes for any. Facet of life, um, finances, um, of career, um, how your, your, your body and your health, right. So this is not unanimous to just any one of those, those things.

[00:04:14] And, and, and I think that’s really important because we can’t do this on our own. And if there is someone who’s done it before you, they’ve obviously forged a path and understand that. So it’s good. Uh, they, as they say, success leaves trails, right, uh, of following the breadcrumbs of information to determine what’s best.

[00:04:35] But the hardest thing is then when you are doing it right, when you’re doing it as being honest with yourself about, um, more or less the efforts putting in, because you can’t really judge, You can’t really judge the results, right? Judging the results. Is is only a byproduct of the efforts put in. That’s just what it is.

[00:05:01] There are obviously extenuating circumstances that could change the results, but even then it’s like, what are you gonna do about it? Right? You can’t go back and change that. So it’s either then prepping yourself better for those random circumstances that might come up. Right. Or just forging forward again, and this is where I have not been honest with myself.

[00:05:26] There is, and, and I do, I do understand grace. I do understand forgiveness. I do understand, um, you know, reflection of giving credit. And, and, and, and being proud and, and excited of what we have accomplished. And I, and I am like, our life is wonderful. Um, you know, I, I am, I am extremely, extremely grateful for the opportunities that we’ve had, not only for our business, uh, my for my education, being in a, being in a place, uh, within the world and in the United States where, where that is and could be possible.

[00:06:04] Um, you know, being able to. Uh, being able to raise a family, being able to buy a house, I am extremely grateful for where we are. And it is one of those things, like, this is a funny thought. I, I honestly go back and forth. I go back and forth between, I. Watching and listening to inspirational, motivational type.

[00:06:30] I, I really enjoy doing that stuff. And it’s, uh, it, it is just something that, you know, motivates you and charges you. And, and I, and I love doing that. And I go through these waves and forms, right? But then on the flip side, I’m, I’ve been digging country music lately. I so funny growing up. I mean, my dad listened to like old school kind of country.

[00:06:50] And then I didn’t really listen to it too much, but now I honestly feel like the, the other side of that is like, there’s so much a part of me that’s like, You know, what do you need in life? Die a happy man. Family, food, roof over your house, type of thing, right? And there’s, So I’ve like, okay, on this side I’m getting amped.

[00:07:11] I’m, I’m psyched. I’m ready for that next level. I’m ready to do this, this, or this. And then like, sometimes I’m just like, Hey, I just wanna. I just wanna, I just wanna sit on the back porch and, and, and do X, y, and z and there’s a time and a place for both of those. And I think that’s what’s important of understanding where you’re giving your time and attention and, and carving out the time and attention to be able to get that other side out of it.

[00:07:33] Cuz it can’t be just go, go, go, go, go, go, go.

[00:07:39] It can’t , it can’t just be go, go, go, go, go. Um, and there are some people like that, God bless our souls, who can just, just rev and grind and just hit it hard all the time. And, but, but when you start getting, when things start kind of getting washed out, Right things, Things will start to get washed out when you’re not taking a consistent audit and being honest about the effort.

[00:08:01] Clearly Defining Goals to Drive Efforts
[00:08:01] Dr. Antonio Gurule: So when I’m talking about this, Go, go, go, go, go, go. It’s, this is, uh, let me rephrase this. It’s not Go, go, go. It’s, it’s being. Uh, specific, it’s being intentional, it’s being direct, it’s being clear about goals, aspirations, next level, whatever it might be, right? Because that helps you define the efforts that when you put in, and this is where again, I have struggled the most, is maybe not defining things as as clear, um, uh, which would be super helpful in certain facets, right?

[00:08:30] But being honest about the efforts I’ve been putting in, because when you start mixing all this stuff, you can’t do everything at once. There’s a great book called The One Thing, and that’s what’s so hard about being a business owner, a. Relatively young. So I mean, we’re not, we’re over the five year hump, but we’re not heading the 10 year hump.

[00:08:47] Uh, but having a family and having this, all this stuff is, you can’t do all the things. And when you try to start doing all the things, your efforts start getting diminished, um, in any one of those things. And then the effort, or sorry, the output and the results start to start to start to drop. And that’s just how it is.

[00:09:04] And, and yet then I say, you’re doing, you know, you’re doing good, you’re working hard, but I’m confusing. Oftentimes movement with moment or sorry, movement with actual progress. And that’s, that’s a harder thing to measure all the time, cuz the day in and day out grind, you’re not gonna see daily progress.

[00:09:20] It’s about being consistent and being honest about the consistency of the efforts that you’re putting. Right, And, and that’s what I encourage you guys to look back and audit in your life in different areas of life. Have you, if you’ve ever heard of the wellness wheel, right? You have some of examples and there’s different, there’s different.

[00:09:41] There’s different ones out there, right? But you have like business relationships, spirituality, health, um, uh, health, a subset or a different one. Could be like even like nutrition or something like that. But you start to look in, there’s like, and each one of those, there’s like really being honest with yourself and not lying.

[00:10:00] How, how, What are the efforts like grade yourself. If you wanna put a scale of one to 10, abc who cares? It doesn’t really matter, but grade yourself. Not where they stand necessarily, but uh, what I’m gonna start doing is grade myself on the ef the actual honest to god true effort that I’m putting in and the effort sometimes, like this is an example that’s hard to sometimes major, that right.

[00:10:28] But think about, this is like for the most part, for nutrition, it’s the effort of what you’re not obviously consuming, right? Most of us know we should be getting easier or more fruits, veggies, whole foods, meats on and so forth. But that takes more time and effort. So it’s a lot easier to just grab the bar to do this, right?

[00:10:49] It’s a lot easier to say, Hey, I’m a little tired. I’m gonna take, I’m gonna take my work out a little easier today. When in reality, It should. Its, I don’t wanna say that’s the lack of motivation, but we’re not doing anything that actually makes us that tired. Like we should be able to kind of dig deep and push ourselves a little bit.

[00:11:08] And, and this does, you know, we’re not confusing physiology. We obviously know the need for sleep. And this, there’s a, there’s a whole nother conversation that has, that has to be had around recovery, obviously. But I think so many of us we’re just, we’re just, we’re. Beat down to a certain degree from having all these other things that we need to do, and we’re just feeling too scattered.

[00:11:29] So having pen and paper, notebook, um, uh, uh, computer, whatever that is, and just trying to just start, start writing down and being more clear about those things and trying to find the patterns of, okay, I wanna need to allocate more time here. I need less of this. And in reality, when you start doing this, when you really just take a few minutes and start doing this, It all, it opens up pretty, pretty clearly, right?

[00:11:55] Releasing in Order to Move Forward
[00:11:55] Dr. Antonio Gurule: We, we tend to know the things that we need to stop giving so much time and effort towards, or maybe need to be a little bit more efficient towards, so on and so forth. And I always think about this. I was raised, uh, as I was growing up, I was Catholic. If any of you ever heard of Lent before, most people know what Lent is.

[00:12:12] But you give something up. Um, for Lent and, uh, it’s supposed to be a sacrifice. And more recently, I was thinking about this from a, from a, just a habitual thing, right? Obviously I have these, these goals and these accomplishments that I wanna hit in a number of different areas. and then I was just thinking, well, oftentimes we think about, well, what do I need to do in order to get to that, to get to those goals, to reach that marker, or whatever that is.

[00:12:46] And then, uh, it started then reflecting as well, what more than, what do I need to do? What do I need to let go of? What do I need to release? Because there are a number of things that are not aiding me or helping me actually get to those goals. And this was partially a reflection we had. Um, Uh, we were at a conference this past, this past weekend and, uh, one of the keynote speakers was essentially reflecting on, on the 80 20 rule, right?

[00:13:14] So the 80 20 rule, for those of you don’t know, is essentially that 80% of your results comes from 20% of your efforts, right? So if we were to break this down, Uh, let’s say, let’s say for instance, business wise, right? We do a lot of marketing and advertising, right? 80% of the revenue brought in from patients or whatever that is, comes from 20% of really what those marketing efforts are.

[00:13:43] So the goal is you gotta determine what that is so that you can double down and triple down or focus on that, right? But that, but it’s interesting, 80%. The, the 80% of our efforts only result only gives us 20% of our role results. Right? So it’s really. It’s, it, they, so it goes both ways, right? I need to understand what things I need to stop doing, but then the things that are working, that’s where you need to feed forward and in, and, and it’s a, it’s, it’s, it’s different for everything.

[00:14:10] It’s a constant reevaluation audit, as we had already indicated to, to figure out what those things are, because they’ll, they’ll change. Still change, like markets change as a result to business, right? Uh, seasons of life change. When you’re talking about, you know, if you get a, you have another kid, or you know, you move or works crazy, like how do you, how do you keep getting the results that you want, uh, uh, and making sure that you’re putting enough time and effort in the right.

[00:14:38] The right input, the, the 20% as opposed to putting more time and energy into the, to the 80%. So that’s been more of a reflection that I’m going through is not lying to myself and being honest. What are the 80 per, what’s the 80% that I’m still doing? That’s only, that’s only giving me 20% of my results.

[00:14:53] Cuz that’s the, that’s the fat that I need to trim off. And get rid of, and then that can focus on everything else. Right. And and most of us know, like when I was thinking about this, I knew right off the bat a few things that came to mind that, that, that just, just was, it’s not helpful, It’s not wrong, it’s not wrong, but it’s just not, it’s not like it was bad and it was creating negative results, like going backwards.

[00:15:17] It just was not helpful in the overall goal. And really, as you think about it, it’s kind of like, it’s, it’s, it’s slowing you down if you want to get to X, Y, and z. If you’re focusing or you’re doing too much of the 80% that’s only yielding 20% of the results, you’re just dragging dead weight. And there might be a time and effort where, a time and place where that might come back around and be advantageous.

[00:15:37] Return on Efforts May Include Support
[00:15:37] Dr. Antonio Gurule: But that’s what we’re trying to like dive in. And that’s why I’m such a big fan of, especially if we’re busy, we’re all busy. But, uh, I would call bang for your buck, right? When we’re talking about like movements, right? That’s why I’m so biased towards, um, things that, uh, have great impact with the littlest amount of E right?

[00:16:01] And for me, that’s kettlebells. Um, there’s, um, For me, it’s kettlebells. I think they’re, they’re great. They elicit, um, strength components if used appropriately. They obviously offer a lot of metabolic conditioning and cardiovascular training. Um, they can be utilized very effectively for mobility, training and stability as well.

[00:16:21] There are certain avenues that are, that you are missing out on it, but I think that’s one of the best bang for your buck, 20% that elicits a lot of the 80% or the results that most people are looking for. That’s a fantastic choice. That’s a little bit of a sidebar for this, but all in all, we gotta stop lying to ourselves, right?

[00:16:41] Creating a little bit more honesty. I, I don’t want you to beat yourself up, right? But it’s just, it’s just having an honest. An honest to God truthful reflection about where we are in certain things, and, sorry, more importantly, not where we are is the efforts that we’re putting towards that. If you’re not where you wanna be in some avenue of your life.

[00:17:05] Reflect back on the efforts that you’ve actually been putting through there. Now, if you feel honest and truthfully that you have been putting in as much effort as you possibly can, well, there’s ways to accelerate that, right? We have catalysts, uh, Support groups, coaching probably the easiest, Right?

[00:17:25] Mentors, whatever that might be. Someone that can help you figure out like maybe we’re just blind to the 80 20 role and we’re not quite sure. Right? And someone else can come in and be like, This is, this is the issue right there. So sometimes you just need a little bit of extra help to help you break through.

[00:17:42] But more times than not, you get a ton out of just doing this self reflection and audit and figuring out what to trim out. So hopefully this was helpful for you guys. Um, I’m gonna, this is, this is the transition and the change that I, again, this I’m just sharing my journey and what I’m gonna be focusing on, um, in this, this third quarter, sorry, fourth quarter.

[00:18:02] I’m 2022. Um, getting into 2023 and just kind of really prepping what this next year looks like as we’re winding down 2022, wrapping up a few projects, but then looking forward in a six months, one year, kind of three year point in time and, and doing some, um, some. Uh, some back, back casting to figure out what I actually need to focus my time and tension on and what I need to take my time and tension away from.

[00:18:34] So until next time, guys, live loud.


FIRST TRIMESTER

First Trimester Woes & Remedies with Baby #4

Live LOUD Life Podcast
Lafayette Colorado

Episode 82

First Trimester Woes & Remedies with Baby #4

With Dr. Antonio Gurule


In this Episode of the Live Loud Life Podcast, Dr. Nichelle shares her experience the early stages of her fourth pregnancy, throughout her first trimester. In addition to book recommendations and other resources, Dr. Michelle discusses the shared experience many people have in first processing their pregnancies and the mental and emotional dynamics that play into each choice that is made. Then Dr. Michelle shares personal remedies she has used to alleviate pregnancy related symptoms and pain points as her pregnancy progresses and body continues to transform while accommodating the needs of her growing baby while managing her toddlers tandem nursing routine.

 

EPISODE HIGHLIGHTS:

  • [01:36] Understanding the Whole Reproductive Cycle
  • [02:48] The Fifth Vital Sign
  • [03:54] Fertility and Cycle Expert – Dr. Deb Merin
  • [05:13] Processing the Big New of Baby Number 4
  • [09:20] How We Announce Baby 4 to our Friend and Family
  • [10:17] First Trimester Symptoms
  • [11:24] My Tandem Nursing Experience
  • [12:46] Remedies for my First Trimester Woes
  • [16:33] Chiropractic Adjustments for Pregnancy Symptoms
  • [23:02] Leaning into the Pregnancy


About Dr. Nichelle Gurule

Background:

  • Mother
  • Doctor of Chiropractic
  • Owner of Live LOUD
  • Personal Trainer & Health Coach

Baby #4 First Trimester Woes & Remedies

[00:00:00] Dr. Michelle Gurule: Hey, Michelle here, and I decided that with my fourth pregnancy, I am going to do my best since I am busy with three other children in homeschooling and. Being a chiropractor and online course creator and all these things, and being tired in pregnancy, that I would like to document a little bit of my own journey, which I am now outta the first trimester and I have more energy, um, that I’m hoping that I can do this more consistently.

[00:00:38] So, um, this is a little bit of a blog slash I’m on Instagram live right now. We’re all posted as well underneath my page. And so this intention is just to give you an idea and. To what pregnancy can look like during the different stages and what it’s looking like for me, cuz everyone’s journey’s gonna look so, so, so different.

[00:00:56] So, um, I’m gonna start going into second trimester in my next blog, but I’m going to be focusing on what just happened in first trimester because this is my fourth time and. My goodness. Like it still comes as a shock as to how exhausted I am and I feel like most people feel at least that exhaustion symptom.

[00:01:19] So a lot of people may not feel nausea. Yay, lucky them. Um, they may not feel some of the other symptoms that I’m gonna go through, but most people do feel that just extreme fatigue, just like what? I just got hit by a bus. I’m so tired. So, Let’s start off with first trimester in that the first two weeks of quotes, pregnancy, you’re not actually pregnant, right?

[00:01:40] That is your first part of your cycle before ovulation when you get pregnant, but it counts on tax onto your, uh, Overall time, if you will. Um, so first trimester, some people find out right away cuz they’re tracking and they just have this beautiful body intuition of, I’m pretty sure I just got pregnant on the ovulation cycle.

[00:02:00] Or they know exactly when they ovulate, they know exactly what side they ovulate on. And they’ll just know they’re pregnant. And then some wait for their period to come cuz they’ve been trying. Then period doesn’t come when it should. And then they wait a few more days and then they check with the pregnancy test.

[00:02:15] Um, and then some people it’s a complete shock. They find out weeks and weeks later when they’re like, My period should have come a while ago. So for me, this um, is our fourth kiddo and I had a pretty big suspicion that I was pregnant. I did have an intuition cause I was tracking my cycles as to. Which side I ovulated on and the sensation that I felt along with, if you track your cycle, which I highly encourage at some point doing because it’s really, uh, empowering to know, um, when you ovulate and you can check that in a lot of different ways.

[00:02:48] So there’s a book called, um, The Fifth Vital Sign. I’m spacing on the author’s name. I think it’s Lisa somebody. Um, I can put it in the comments later, which is a phenomenal book. I think every female and even male should read it cuz it goes through. All of the things about your cycle. And the fifth vital sign is essentially that your cycle, your period, your whole like 28 to 35 days tells you a lot.

[00:03:09] If it’s too long, too short, you’re bleeding heavy. Bleeding light tells you a lot about it, but it also goes into uh, how to track your cycle and know where you’re at. And there’s also another book called Taking Charge Your Fertility. That’s also really. Same kind of page with that information. So you can check your cervical fluid, you can check your cervix position, you can check your cervix.

[00:03:32] Um, how soft it is, how hard it is, um, open or closed. There’s all these things you can check. Of course you’ll have heard about checking temperature temperatures. Interesting because it gives you an idea if you’re tracking multiple cycles as to when you ovulate it, but it’s information after, so it’s not really the only thing you should rely on until you’re getting consistent cycles and there’s so many fertility.

[00:03:53] Like classes out there that you could take and do and learn? Um, my, one of my best friends, um, she’s in Chi, she was in chiropractic school with me. Um, her name’s, uh, Dr. Deb Merin. She has a course that teaches like patients or even, you know, anybody layman who wanna learn about their cycle, um, to learn more about this.

[00:04:12] So she’s a great. Uh, her Instagram handle is Coronado chiropractor, where you can learn, uh, more about that fertility information. There’s a great Instagram handle called, uh, I think it’s Fertility Friday. Um, and so there’s just a lot of resources where you can be empowered to know your own body, and so if it grosses anybody out to hear cervical fluid, You should really question yourself, Like, why does that gross you out?

[00:04:34] Because it tells you quite a bit about what’s going on. And I truly believe that if more women were aware of this, then they would be able to not get pregnant, or it would really help them be able to get pregnant. And, um, taking charge of your fertility and the fifth vital sign really helps with that. So first off, like I said, people are gonna find out different points in time when they’re pregnant.

[00:04:52] So I had some, some suspicions. A couple days after I missed my period and kind of sat on it, sat on it, and just really, um, before I talked to my partner, was like, Okay, how do I feel about this? Because I need to process this before I ask somebody else to process this, Right? So, found. Pretty sure that I was pregnant.

[00:05:13] So I mentioned to my husband Antonio, like, Hey, I think this is what’s going on. I think that I’m pregnant again. Um, to which I did one a fourth kiddo. So this is not a bad thing in any way, shape or form. I did want four kids. Um, but it was like, whoa, okay, this like might actually be happening. And wow, this is a lot cuz we had just moved into our new house and just a lot going on with the property.

[00:05:36] And so that can be a lot of shock to some people is like finding out. It can be a shock in a oh crap way and it can be a shock and like a yay way. But either way it’s a lot to process. So some people will process it first, tell their partner maybe they’ve taken a test. I processed it, then said I think we need to take a test.

[00:05:54] Then took a test and we looked at it together and was like, okay, guess we’re doing this. Um, and then there comes the next thing of like, okay, so maybe you find out in, you’re four weeks pregnant, so you are. Right around the time of your period is missed and you’re about four weeks at that point, cuz you have the two weeks prior to ovulation and then you have your, um, two weeks that you’re pregnant before you’re missed, period.

[00:06:18] So people are finding out between four and six weeks commonly. And that’s usually a zone where most people aren’t feeling sick yet. They’re not having a lot of the symptoms. Some people will, but there’s not a ton of breast tenderness quite yet. There’s not the nausea quite yet. They’re in this like in between spot.

[00:06:34] So, You’re thinking now, Okay, find out in four weeks. When do I announce? And so a lot of people hear the, I’m gonna announce at 12 weeks or 13 weeks when I am into my second trimester. Placenta is well formed. A lot of the chso issues and, um, common issues with miscarriage will have happened before then.

[00:06:54] Not always, but will happen before then. And so then it’s a safe time to tell people, well, for some like. The 13 weeks is a long time to sit on a secret if you feel like it’s a secret and it’s not anybody’s news but yours. Um, but for me, I don’t like sitting on that. I’m like, I have patience on cha on chat with every day.

[00:07:12] I am a chatty Cathy. I’ve got close friends. I got family. Like, it just seems weird for me to wait that long. So as soon as we found out, we knew, we wanted to make sure both of our families knew. And we wanted our kids to know before them, but the kids see the families all the time. So we had a kind. Tell them and then know we’re gonna tell both families right after that.

[00:07:35] And then once we did that, we were happy with anybody knowing. So the reason why I let people wait is because if you happen to have a miscarriage, everyone you just announced it to on Instagram or all the friends you told, They might still be checking out on you, How’s pregnancy, how’s this and that? And then it’s a lot to then tell them like, Oh, you know, we actually had a miscarriage.

[00:07:54] And you know, there’s a lot of people now who are being really open about their miscarriages because it’s really common. I think it’s something like one in four might even be more common. So, um, it, it’s just, it’s, it’s a topic that should be discussed, but it may be not be something that you wanna discuss with everybody.

[00:08:09] So it’s really a matter of you tell the people who you feel okay telling. If you were to have a loss, that’s the really one of the bigger things about it. So finding out shock in a great or bad way depending on what thing going on in your life. And then when do you announce is gonna be a big thing, and that’s gonna be totally family and person dependent on what things look like.

[00:08:30] And then who do you announce to? Do you wanna do a big. Seen on Instagram or you know, a big party or do you just wanna tell your close friends? And there’s nothing wrong with either way, right? It’s just what goes on for you and then how do you announce it, right? So, um, first kid, you know, sometimes you’re like, come do something really cute and like let them know in a cute way.

[00:08:49] Um, and then, you know, it changes each kid. So for us, um, for our families, we didn’t do anything like super grandiose this time. We basically just had the kids say, Guess what? We have a surprise for you. And then t is our third kiddo and we. Tage is gonna be a big brother. And they’re like, Wait, wait. Oh, oh.

[00:09:06] Um, so there’s so many different ways you can take pictures. You can have them wear a shirt that says, I’m a big brother. You can have so many things you can just, you know, have a card that has an ultrasound in it, but there’s so many different ways you can do it. And then we had a fun post because of our new farm property that we just said.

[00:09:20] We made a sign that said One more set of farm hands. We had our barn in the background and all the animals and things like that. To announce to like the Instagram world and just a cute picture. Um, so let’s talk about first trimester because it is a whirlwind, which is honestly why I have not come on here and do done this vlog and live yet because I’ve wanted to.

[00:09:38] And then it’s just like, it’s just like too much to handle. It’s like way too much so, Uh, because you’re just too tired. So, like I mentioned, I have a chiropractic practice with Antonio. I have an online course, I’m building an online course, uh, like company with my friend, uh, Katie Braswell and. It’s just like one of those things that’s like, I, I’m too tired with that.

[00:10:02] And then having three other kids and homeschooling and doing all this work on our, our, our new property that’s an acre. It’s just, it’s been a lot. So, uh, but I do think it’s important to share what’s going on with each person because it helps people feel less alone, get ideas as to what you can do for certain symptoms.

[00:10:17] So I’m gonna tell you some of my symptoms and what I have done for. Um, and then also just like I’m coming from the perspective of this is my fourth time around, so everything, I feel like the first time was just so much more like, ugh, this and that. And I know like when things are gonna end for me and I know how things go, and so it’s, no, none of this is a shock for me.

[00:10:37] I don’t have the nuance of it being the first time I’m becoming a mom on top of all these other things. So, The first symptom, like I mentioned, is being tired, and so one thing that I was able to really let go of with subsequent PR pregnancies after my first is just being okay with taking naps and being okay with going to bed at 7:00 PM or 8:00 PM and just not feeling bad about it.

[00:10:59] Now I do just if anyone knows me, love being productive and efficient and just getting stuff done, and that is the part that I’ve had to like dig deep and be like, It is okay. It’s okay. Being tired, letting myself take those naps because I know it’ll go away. But each time I forget how stinking exhausting it is, how tired it is in first trimester.

[00:11:24] Um, another big symptom is starting to have breasts that are like getting fuller again. So I was breastfeeding the whole time. So, um, my two and a year old is still breastfeeding. Symptoms have been fine until actually the past two weeks, which is the start of my second trimester, which is showing me there’s a hormone shift.

[00:11:41] And then it’s been a little uncomfortable, but he, he’s still getting milk. I’m still nursing him because he wants it morning and night, sometimes around nap time. Um, I’m happy to answer any tandem nursing questions, pregnancy, nursing questions cuz there’s a lot that comes along and I’ve now nursed through this will.

[00:11:56] Third pregnancy I’ve nursed through, so I’m happy to share that. Um, I’ve had a two year old on one breast and a newborn on the other. I don’t know what it’ll look like this time. Each journey is different, but I’ve basically breast fed for seven years. So it’s interesting because breast size goes down over the course of time.

[00:12:11] Breasts start kind of sagging a little bit. They’re no longer full, and then suddenly they’re like full and lifted again, which is interesting to see again. And then they’re starting to be tender as well. So that’s a symptom. Nausea and vomiting. So luckily this time I’ve only thrown up a couple times and.

[00:12:27] It does actually end up making me feel a little bit better, but it sucks. Like no one wants stuff to throw up and the nausea is just a bummer because it’s just like, you wanna enjoy food? No food sounds good. Like, you know, you needed something. And this time I had like some really bad like stomach cramping, um, where I was like, I wanna eat, but it hurts and it’s like cramping.

[00:12:46] And it was not just nausea. So that was really uncomfortable, but different this time is that I had, um, nausea from. Six, seven weeks until 11 weeks with only intermittent days of nausea and I can’t figure out why. Cuz the other three pregnancies, I was sick until about 18 weeks. Um, Throwing up a lot, and I do have a suspicion that because I’ve gone a different route this time with my supplementation for pregnancy, I’ve actually chosen not to do a prenatal, which sometimes I’ll still recommend for patients because that’s easier for them.

[00:13:19] But I’ve gone more of like the whole foods route and done like beef liver. Cod liver oil, Um, an ionic magnesium. Really focused on making sure I’m eating eggs every day, really tuning in to those types of foods. Um, I think might have been what’s helped my nausea also, what been really conscious of making sure I’m eating consistent meals to keep my glucose balanced and eating, making sure I’m eating a good amount of protein.

[00:13:45] So I think that even though I knew some of this stuff before, I did some slightly different. Ways of doing it, and that’s the only thing I can figure that is making that different for me, or it’s just a different baby and it likes me more. I don’t know. Um, One thing that’s frustrating that I’ve found is that like food is all over the place.

[00:14:03] So, um, I eat really healthy in my everyday life and I’m eating things like salads for lunch and definitely eggs every morning and like amazing veggies at night. And it’s like, do not give me a salad during first trimester. I probably don’t want very many veggies. I’m gonna try to eat them, but like, ugh, like they’re not gonna digest and be great.

[00:14:22] I want carbs and I want. I don’t wanna say shitty foods. I don’t like to call food bad or good, but like I wanted french fries this time and in the past I’ve wanted like sub sandwiches or pizza. And I’m not saying those things are bad, but it’s like all I want type thing. Um, and it’s the only thing that’ll get my stomach to settle.

[00:14:37] Like why would like fast food french fries be the only thing that makes my stomach not feel nauseous, but like a beautiful meal would not, It’s just, it blows my mind every single time. For me, I have to let go of that and be like, It is fine. First trimester. Not trying to be a hero here. This is just when I need to accept that I ate really well prior to pregnancy.

[00:14:58] I was, I’ve been still able to take the, the way that I’ve chosen to, in quotes, like supplement, um, and. Make sure I have all those beautiful like foods added in and just be okay that I can’t get all the veggies I want, or exact levels of protein and carbs and just eat right. And just trying to be not nauseous, essentially.

[00:15:18] So it’d be like one day, it’d be like chicken noodle soup is all like all the, it seems like it can settle. And so then like Antonio makes a bunch of chicken noodle soup and then it’s kind of like, I don’t really want that anymore. And the next day I. I can’t even think right now, but like, you know, some other type of soup or I want some other type of food and it’s like, Ooh, I want this as a snack.

[00:15:34] And the next day different type of snack and it’s like just food is all over what sounds good. And so just leaning into that. So I lean into just whatever feels good. So for nausea, I’d suggest try to keep your blood sugar as balanced as you can. Making sure you’re getting protein, even if it means like maybe you just got a spoonful of like peanut butter or almond butter.

[00:15:53] Um, or you know, maybe you don’t need a ton of dairy normally, but adding in like a raw cheese might be helpful. Um, and trying not to have naked carbs. So if you’re like, I have to have crackers okay. At the crackers, but see if your body’s okay with adding cheese to them. Or some other protein, or if you can do avocado, like does that work for you?

[00:16:11] Um, and just plain with different ideas. Um, one, something that really has bothered me during this pregnancy has been constipation. Got really bad actually. I feel like the worst it’s been. And I, I was doing so many different suggestions with teas that people had. Of course, the magnesium increasing my water, you know, I knew I just wasn’t gonna have a hard time with increasing the veggies, so that was challenging.

[00:16:33] Um, and one day I had been like four days, which is like not good like I was supposed to, doing an n. Um, I hadn’t gone to the bathroom. I just could feel it. Like I’d said so much in my like, intestines. Uh, my mom even said like, Oh, I can see the baby bump now. I was like, No, it’s not even the baby bump yet.

[00:16:50] It’s straight up like bloat in that I haven’t gone to the bathroom. It’s like, you’re supposed to poop every day, you know? And I do, and I just couldn’t this time. Um, so I actually been having, starting to have some sacral stuff going on. I kept forgetting, having Tony adjust me, and finally I was like, Okay, can you adjust me this morning?

[00:17:06] Kid you not after four days and trying all the magnesium and upping all the things, he adjusted my sacrum. And then upper cervical as well, which are two areas that make babies poop a lot. Um, when I’m working on them and. I would do a bathroom like two minutes later and it was great. And then that day, like four other times.

[00:17:22] So chiropractic truly affects the nervous system. It can get bowels moving for sure. I can really attest to that. A lot of my baby’s gonna attest to that as well. Um, and then one other suggestion that I actually got from a doula that used to be my area, Alyssa Mcgi. Um, her Instagram handle, I think is at St.

[00:17:40] Augustine. Doula I think is what it’s, But she suggested a couple different teas to me and then she also suggests to eat raisins throughout the day. So I’ve been eating raisins throughout the day cause we had ’em anyways. And I actually think that that with chiropractic has been really helpful for my body cuz I haven’t increased my magnesium.

[00:17:56] But it could also be a hormonal shift cuz now I’m in second trimesters. So that is a suggestion that I would’ve never thought of before because you hear like prune juice and things like that. But I’ve just been chewing, not a time, but a little raisins throughout the day. And that seems to. Helpful. And it’s like a, a lot of times I’m like, Why do I want like gummy bears during pregnancy?

[00:18:14] I want some of these sugary gummy bears, but the raisins have like, made me not feel the need for that. Um, let’s see, uh, other symptoms, So pregnancy rhinitis, which is where you can just get super, like just congested. There’s more mucus and fluids during pregnancy and um, a lot of, um, congestion inflammation can happen from that.

[00:18:35] There’s really only if it’s not allergies, which I also have allergies into the mix of this, which, um, course 10 has helped me a lot with allergies. And then I have a homeopathic, uh, remedy that I’ve used as well that has been helpful but hasn’t seemed to be able to hit the allergies that are out here in Colorado right now.

[00:18:52] But two things that are really helpful, um, that I’ve found to help me breathe at night so I’m not mouth breathing cuz then you wake up with a sore throat and like, you don’t wanna mouth breath, you don’t wanna be a mouth breather. That’s not great. And I’m not classically, but my nose has been really stuck from this pregnancy rhinitis, um, is.

[00:19:08] There’s the breath right strips, which I just have an off brand nasal strips. But the problem with this is it actually helps really well like lifting up and helping like open that nasal passage but you can’t wear too many days in a row or like makes this skin really sensitive. And I ended up having like a little piece of skin get so sensitive, like peeled off and I was like, Ow.

[00:19:25] So this little like sc for a little bit. So I then I was like, I don’t wanna wear those for a couple days. So then I got these really cute and sexy antis snoring nose vents and I don’t believe I was. Snoring. We got these off Amazon and this is what they look like, and you put ’em up your nose and it opens and, and allows you to breathe.

[00:19:42] So that’s been helpful for me as well. Um, Amazon, they come in in 12. I’m like, I don’t need 12 of these, but I have 12. Um, and that’s helped a lot. And then, As a chiropractor, I do hate admitting this cuz it definitely can crank on the neck a little bit. I’ve done like a slight, ever so slight incline just so that I’m not flat laying back.

[00:20:00] Um, so I’ve done a little slight incline, but I’ve been really aware of the angle to help with my neck. And then I live with a chiropractor so it can help my neck. Um, but I’d rather breathe at night cuz that’s really, I notice that if I’m not breathing well through my nose it increases my nausea. Um, and it just makes me feel more fatigued cause I’m just like, I’m like heavy breathing.

[00:20:17] So something to consider there is, If you’re not breathing well, that could be impacting these other symptoms. Like breath is really important. Making sure you have nice good breathing. Oxygen flow is really important. And then, uh, a neti pot is really helpful as well. And you can make your own salt and baking soda solutions.

[00:20:35] Um, but that doesn’t always cut it either. So kind of a combination I’ve had to flow through. Um, other thing, during pregnancy, I am hypermobile, so I screen all my patients to the bait and scale, seeing if they’re hyper mobile because hyper mobile patients I’ve found. More likely to have pubic bone pain and si pain during pregnancy.

[00:20:53] And I am hypermobile. I have not been working out as much and doing stability exercises, so then I added them back in cuz I know what I need to do. Um, I’m just tired and it’s hard to do it. So it really helps me reminders like, relate to your patients. This is how they feel too. Um, but that sacred. Um, I’ve been feeling at night, so I have to shift a little bit more, and I’ve already had to add in a sleeping pillow, add in my stability exercises, so things like glute bridges, squats, uh, possibly cla shells, um, lateral walks.

[00:21:25] And when I add those in and just strengthen my glute muscles and hip stability muscles, that really helps with the sac issues a lot. And I haven’t had them during the day, but the fact that they’ve been sneaking in at night is let me know, like, Okay, really time to do these things. So, I love people to come in and see me to do the chiropractic and rehab work before they’re in pain, um, so that we can get ahead of things so that they’re not in pain during pregnancy and at the start of anything come in so that we can help you.

[00:21:49] Um, then there’s also, so actually I wanna touch note on that is that like I have fitness as part of my life. It’s part of my identity, but as I mentioned, one of my first symptoms, a lot of people feels tired. I have to let go of that. Life is just a little bit different in first trimester. Working out is really just not high on my agenda.

[00:22:07] I’m tired. I have so many other things to do that I let myself. Be okay with not working out. And I’ll do my rehab. I’ll fit in a few squats. I do a lot of yard work and I’m like, I’m moving. That’s what I want is movement. It is okay if I’m not working out. During first trimester, I really was fitting in walks, again, yard work.

[00:22:27] So I encourage patients, can you fit in a few strength things just to help stability. So maybe just a few glute bridges, a few squats. Can you go on some short walks just to get outside and get a little bit of movement. But in terms of going to Orange Theory or CrossFit, your HIT training or going on runs, if you don’t feel like it, lean into that and be okay with it, you will get back into it.

[00:22:47] And I already feel myself getting back into it now that like I’m getting my energy back and I’m feeling better. I’m not nauseous, but when you’re nauseous, you’re not gonna go for a run or lift weights. Like it doesn’t feel good. And there are studies that say the exercise can reduce nausea. It never did for me.

[00:23:02] So fourth pregnancy, I’m like, I’m just leaning into, I’m not working out right now. And that is okay. I’ll get back into it. And so that is what I’m getting back into in second trimester. Um, so first trimester sleep struggles can also start. So I’ve found some nights I’m like waking up every other hour. Um, magnesium can really help with that.

[00:23:20] Um, and working out can actually help with that quite a bit too for me. Um, so once I start working out again, it really helps, uh, getting into deeper sleep. Um, and then, let’s see. Oh, the last thing I wanna mention and then I’ll stop here, is that one of the hardest parts for first trimester for me is not feeling like I’m being productive, which I had mentioned already, and that’s really hard for me within the family because it’s like, I don’t wanna cook meals cuz I’m nauseous and I’m tired and I, you know, I was like making bread all the time.

[00:23:51] I didn’t wanna do that for the family. It’s like, oh, going out and helping with the chickens and ducks. Like, no thanks, like I’m too tired and helping get the kids to bed. Tired and don’t feel good, and just like not contributing the way that I wanna contribute doesn’t feel good for me. Um, and then in the bi in my businesses, it’s tough to just be like, I, like not like I’m gonna go to bed

[00:24:11] I’m like, I have emails to send out, I have notes to do. I have all these things to do to get going on another online course that I’m doing. It’s like, just can’t. Um, and then I could feel my energy ramp back up around like 13 weeks where I’m like, Yes, get this done. Get that done. I knew it would be temporary, but in first trimester, if you are not feeling productive or efficient or feeling like, man, like your partner’s having to carry so much of the load because you don’t wanna cook and you don’t wanna like, help the kids get to better, whatever it is, like, it’s okay.

[00:24:42] It, it won’t last forever. Your fatigue and exhaustion is real. Your nausea is real, and like no one expects you to be a superhero at this point in time. And so that’s also me speaking to myself like it’s okay. And I will say it did take at least a full pregnancy, maybe two for me to be okay with that.

[00:25:01] This is my journey. Um, I added just extra stuff to it, but those are some of the main symptoms that I’ve had. Um, Bloating’s another one. So a lot of us will feel like super flat stomach in the morning. At night. You’re like, Am I eight months pregnant? What’s going on? Um, so bloats really normal. It can be uncomfortable.

[00:25:18] I spend a lot of time because of the constipation and bloat in first trimester, already starting to add belly oil. So I really like wish gardens belly oil. I have this in the office and so I just rub this on at night. I rub into my muscles. Um, I note where my uterus is. So, um, you know, by, 10, 12 weeks, it’s reached past the pubic bone.

[00:25:39] So then I start feeling for it. It’s a little hard, and then I kind of watch and observe and feel it grow up and just feel that like I’m like, This feels hard. Oh this, that’s like my uterus. And feel those shifts and changes in my belly. And it’s a really great way to connect before. The baby’s moving. Um, and then just starting early with the oils and nourishing that skin, that’s gonna go through a lot.

[00:26:00] Um, and then I’m just in the habit of, I’ve just massaged my belly at night and I do that every night during pregnancy. Um, and it feels great and it’s really helpful to keep your abdominal wall muscles, um, just like. Loose and pliable and not like super tight and tense. And I did a lot of wheelbarrow like, like dig like bunch of dirt into the wheelbarrow and like lifted it and moved it over here and did a ton of loads and I noticed that.

[00:26:24] So I have like a trigger point in my abdominal wall. And so I don’t want that trigger point to get worse and worse that it’s an extreme pain as things start like expanding. So it’s like I grab this oil. Then I got all over my belly and was digging in and, and working on that. So, um, just a few things. My first trimester, next time I do a live in a blog, I’m gonna come on and talk more specifically about what I’m doing each week or every other week and dive into the movement.

[00:26:47] I’m doing symptoms I have. Um, the rest of it will be shorter, but this has been like encompassing all a first trimester for myself. Um, letting you feel like you can give yourself some forgiveness if you’re not doing a lot right now. Um, and if you have any questions, just reach out to me, cause I’m happy to answer those pregnancy questions.

[00:27:04] All right, Bye you guys.