Stay Healthy Spokane
Back Pain & Sciatica: Effective Strategies for Lasting Pain Relief!

Back Pain & Sciatica: Effective Strategies for Lasting Pain Relief!

April 22, 2020

Do you or a loved one suffer from lower back pain and/or “sciatica”? If so, you won’t want to miss this episode! Luke shares an in-depth look at what causes back pain and sciatica, how to test for the various causes, and ultimately how to achieve lasting pain relief (so you can enjoy an active lifestyle!). Whether you have mild pain, moderate pain or severe pain, you’ll find this information will help you discover effective strategies for lasting pain relief. 

Show Notes

During this episode, Luke covers a large scope of information related to lower back pain and sciatica, including the following major topics. 

  • Topic #1: What is “Sciatica” The episode kicks off with a discussion of what sciatica actually is (nerve pain running down the back of the leg) vs. what sciatica isn’t (other types of nerve pain, including pain extending into the front of the thigh. Luke explains the anatomy and location of the sciatic nerve, which is the largest nerve in your body, as well as  the anatomy of the spine.  
  • Topic #2: The Top 3 Causes of Back Pain & Sciatica In this section, Luke explains how there are 3 primary structures that can cause back pain and sciatica, which include: bulging/herniated discs, degenerative changes and SI Joint dysfunction (SIJ). He also explains how to test each of these 3 structures to determine which of them are causing the pain. 
  • Topic #3: The Single Biggest Mistake Back Pain & Sciatica Sufferers Make. You may have guessed it: the biggest mistake is that people tend to IGNORE their pain for way too long, which can run the risk of more permanent and severe damage. The other mistake you should try to avoid is MASKING your pain with things like medications. Instead, try to HANDLE your pain as quickly as possible (which is explained in the next section!). 
  • Topic #4: What Does Successful Treatment Look Like? At Gordon PT, we take a 2-step approach to helping our clients eliminate back pain and sciatica for good. Step 1 is to determine the ROOT CAUSES(s) of the pain, and Step 2 is to design a PT program catered to these specific issues. During Step 2, we follow the “3 Phases of Recovery”, which are outlined below. 
  • Topic #5: The “3 Phases of Healing” Once you know the cause(s) of your back pain and sciatica, you can now move forward to treating it! In Phase 1, we focus on reducing pain and inflammation, with an emphasis on hands-on therapy and gentle exercises. In Phase 2, as pain is improving, we start to incorporate more stretches and exercises to help sustain these improvements. And in Phase 3, when pain continues to decrease, we’re looking at returning to full activity, including more demanding activities, such as jogging, hiking, sports, etc. It all depends on what you love to do! 
  • Topic #6: Still looking for more help? If you’d like more help getting to the root cause of your pain and achieving lasting pain relief, Luke wraps up with 2 good options.  

    • Option #1: If you live in the area, you can request a FREE 30-minute “Discovery Visit” with one of our PTs! During your free consultation, one of our PTs will help you do 2 things: Discover what factors are contributing to your back pain and sciatica, and determine if we’re the best ones to help you decrease your pain and increase your activity level.
    • Option #2: Request a copy of Luke’s FREE report titled “The 14 Best Kept Secrets for Eliminating Back Pain” by calling the clinic at (509) 892-5442, or visit https://www.gordonphysicaltherapy.com/back-pain/ to download the report directly to your phone or computer. 

 

Thank you for listening to the “Stay Healthy Spokane” podcast! If you have any comments/questions or ideas for future topics, please reach out to Luke at Luke@GordonPhysicalTherapy.com

“How to Improve Your Balance & Prevent Falls”

“How to Improve Your Balance & Prevent Falls”

March 31, 2020

Luke is back with another solo episode, sharing a huge amount of information about how you can improve your balance and reduce the likelihood of having a fall. The topic of balance/dizziness/fall prevention is one of the most important topics for many adults, as it can have such a dramatic impact on their lives. Make sure to share this with someone who’s had a fall or would like to do everything they can to avoid one!

Show Notes

During this episode, Luke covers a large scope of information related to balance, dizziness (vertigo) and fall prevention. Here are the major topics:

  • Topic #1: The “Downward Spiral of Having a Fall…” This is the introduction to the workshop, which involves a discussion of how even having one isolated fall can significantly impact someone’s life. Here’s what tends to happen to someone who’s had a fall: they’re AFRAID of having another fall...this fear causes them to avoid activities that challenge their balance...as they become less active, their balance and strength get worse...as this happens, they become more likely to have another fall...meanwhile, they’re avoiding activities they used to enjoy, and they start to experience things like depression and anxiety...their “quality of life” is getting steadily worse over time, all because of one fall… If this sounds like you, this information should be very helpful! 

 

  • Topic #2: 3 Basic Steps to Maintaining Proper Balance. In this section, Luke gives you the overview of how balance works. Simply stated, here are the 3 steps: you must SENSE your balance, your brain must PROCESS this information, and your body must be able to RESPOND. Luke discusses how certain things can go wrong with these 3 steps. This knowledge helps you understand how to improve your balance. 
  • Topic #3: The “3 Balance Systems”. Learn all about how your body/brain sense your balance. The 3 systems include your vision, your sensation and your inner ear. Luke also explains a simple way to test the function of these 3 systems. 
  • Topic #4: Other Factors that Affect Your Balance. Balance is a multifaceted process, and there are several other factors that you need to understand and identify before trying to improve your balance.
  • Topic #5: What is Vertigo? Have you ever experienced the sensation of movement, swaying or spinning? Luke will explain how to understand and address vertigo, including “BPPV”.
  • Topic #6: How do we Successfully Treat Balance/Dizziness Issues? Now that you understand more about how proper balance works, as well as how many factors you need to consider, it’s time to talk about how to successfully improve your balance!
  • Topic #7: What’s Next? To wrap things up, Luke shares 2 options with you if you want to take the next step towards improving your balance... 
  • Option #1: Request a FREE 30-minute “Balance & Fall Risk” Assessment with one of our PTs! During your assessment, one of our PTs will help you do 2 things: Discovery what factors are limiting your balance, and determine if we can help you improve your balance with PT treatment.
  • Option #2: Request a copy of Luke’s FREE report titled “9 Simple Ways to Improve Your Balance and Prevent Another Fall” or visit www.GordonPhysicalTherapy.com/balance to download the report directly to your phone or computer. 

 

 

Thank you for listening to the “Stay Healthy Spokane” podcast! If you have any comments/questions or ideas for future topics, please reach out to Luke at Luke@GordonPhysicalTherapy.com 

Sleep: Why It’s SO Important & How to Get More of It! with Dr. Lindsay Donahue

Sleep: Why It’s SO Important & How to Get More of It! with Dr. Lindsay Donahue

February 18, 2020

Dr. Lindsay Donahue (Naturopath) from “Valley Naturopathic & Acupuncture” returns to the podcast for the second time to discuss the importance of sleep, why so many people struggle to get a full night of it, and how we can improve our quality and quantity of sleep (which leads to improved health across the board!). If you struggle with sleep, this episode should be an excellent resource for you!

Show Notes

This episode features several main topics, which are listed below:

    • Topic 1: Why is sleep so important? What are the health benefits of sleep, what happens to your brain and body while you sleep, and what happens when you don’t sleep enough? 

 

  • Topic 2: What does ideal sleep look like (and what dictates the sleep rhythm)? Your sleep rhythm is controlled by 2 primary factors: your “sleep load” due to adenosine building in your system throughout the day, and your circadian rhythm (which is associated with cortisol levels). Not everyone’s sleep rhythm is the same...a great example we discuss is the evidence of “night owls” and “morning larks”. Dr. Donahue also explains the different stages of sleep, such as deep sleep and REM sleep, and length of sleep each night, as well as the role of melatonin for initiating sleep. 
  • Topic 3: Why is sleep so hard for people to get enough of, especially adults? We discuss why/when most people start having issues with sleep, and how does this progress. There are multiple factors we discuss in detail, including these top 5 reasons people struggle with sleep: constant electric light, regularized temperatures, caffeine, alcohol and the modern work schedule.
  • Topic 4: How do caffeine, alcohol and sleep drugs affect sleep? Dr. Donahue explains how caffeine negatively affects your “sleep load” by blocking adenosine from binding to its receptors. We also discuss the negative effects of alcohol, which includes its ability to rob you of REM sleep. And we save the worst for last: a discussion of the very real dangers of using sleeping medications (which don’t actually improve your sleep but come with some scary and predictable side effects, including death). Oh boy!
  • Topic 5: Sleep and chronic diseases. Specific diseases that are directly affected by sleep and the lack of it (neurological issues like Parkinson’s, dementia, autoimmune disorders, etc.). We discuss the “glymphatic” system, which helps cleanse your brain while you sleep, and how lack of sleep is associated with several chronic diseases. 
  • Topic 6: How can people improve their sleep? Dr. Donahue and I discuss a number of strategies and tactics to improve your sleep, including: screening yourself for sleep apnea, reducing your exposure to light and screens (especially at night), decreasing your body temp at night (lowering your thermostat and taking a warm bath/shower), decreasing caffeine intake (especially in the afternoon), decreasing alcohol intake, considering using melatonin to help initiate sleep, regular exercise, supplements, acupuncture, yoga and/or breathing, meditation and keeping a consistent sleep schedule. It’s quite a list!
  • If you’d like to contact Dr. Donahue for more information about natural healthcare or how to improve your sleep, her information is below. 

 

 

Thank you for listening to the “Stay Healthy Spokane” podcast! If you have any comments/questions or ideas for future topics, please reach out to Luke at Luke@GordonPhysicalTherapy.com 

10 Ways to Achieve Your Goals in 2020!

10 Ways to Achieve Your Goals in 2020!

January 20, 2020

Luke is back with another solo episode, this time discussing ideas for making positive changes in 2020. During the episode, he’ll share 10 ideas to help you reach your goals in 2020, starting with advice on how to change the way you think, followed by specific tactics to implement. He also shares several resources and books for continued learning and growth. 

Show Notes

Now that 2020 is in full swing, it’s a great time to look ahead and start thinking about what you’d like to achieve this year. If you’re hoping for a year of abundance and growth, I have 10 ideas to share with you that should help you along your journey! Here’s a brief overview of the 10 topics for this episode:

  • Idea #1: Control = Responsibility. This is one of my favorite “mindsets” when it comes to personal growth and goal attainment. Simply put, if you accept responsibility for your life, you will also gain control over it. This contrasts to the way many people think, especially those who are fond of blaming other people and other circumstances for their lot in life. Stop blaming others and start taking control! Now you’ve got a chance for growth!
  • Idea #2: The Power of Positive Thinking. The thoughts you allow yourself to think will dictate the course of your life. Consider one of my favorite quotes: “Your mind is a garden, your thoughts are the seeds. You can grow flowers or you can grow weeds.” If you want to achieve positive things this year, you’ll need to change the way you think. And one of the best places to start is by eliminating negative thoughts and replacing them with positive ones.
  • Idea #3: Read Something! Following the need to focus on positive thinking, one of the easiest ways to think more positively is simply to read something positive (I’ll share several books for you to consider below). Bold statement: watching TV is not doing you any favors, especially if you watch the news or other negative programming. So consider reducing your time in front of the TV or on social media, and start reading something positive instead! 
  • Idea #4: Surround Yourself with Like-minded People. If you’re looking to make positive changes in your life this year, one of the best strategies you can use is to surround yourself with other people who are also trying to learn and grow. On the other side of the coin, you’ll want to distance yourself from those people who will hold you back, especially those people who will try to talk you out of your goals. It’s time to find your tribe!
  • Idea #5: Define Your Goals (and your definition of “Success”). Before you can get started in the right direction in 2020, you’ll want to determine exactly where you’d like to go. In addition to defining your goals in as much detail as possible, spend some time thinking about why these goals are important to you. To help with this process, consider this quote from Earl Nightingale: “Success is the progressive realization of a worthy ideal.” In other words, you get to choose what you want out of life (your “worthy ideals”), and then “success” is the pursuit of these ideals/goals. Make sure you give this some thought before simply adopting standard goals just because everyone else thinks those things are important. 
  • Idea #6: Tell Someone About Your Goals. Once you have some goals in place that are really important to you, one thing you can do to increase your chances of reaching your goals is simply to tell someone about them. When you do this, you gain an immediate bump in your accountability. Even better, consider sharing your goals with an “accountability partner”, someone who can help you along the way and encourage you. Ideally, this is also someone you can help keep accountable (think of having a workout buddy).  
  • Idea #7: Make a Plan. Now that you’ve decided where you’d like to go and what you’d like to achieve, it’s time to make a plan to help you reach your goals. Don’t get stuck on this tip, just give it some thought before you start expending your energy in the wrong direction.  
  • Idea #8: Take Action! With your plan in place, it’s now time to get moving in the right direction! For many people, the hardest part with anything new is simply getting started. Consider the rocket-ship analogy: rocket ships use up 97% of their fuel just to get off the ground and break the earth’s gravitational pull. After that, they need very little fuel to stay on course and move towards their destination. So don’t get stuck thinking too much (“analysis paralysis”). When in doubt, just get moving in the right direction and then adjust your course as needed!
  • Idea #9: Enjoy the Ride! Have some fun! Going back to the idea of thinking positively, you want to make sure that you enjoy the process of growth and change vs. saving your feelings of joy for when you actually reach your goal. Failure and setbacks are part of the process, so try to see them for what they are: opportunities for learning and growth. 
  • Idea #10: Get Some Help. All of these ideas sound really nice and easy, but the reality is that sometimes we just need a little help. Specifically, you might want to consider working with a counselor, coach or mastermind group (or all 3) to increase your chances of success. So don’t be afraid to ask someone for help :-)
  • Additional Resources: during the podcast, I mention several books. Here’s a complete list of them:
    • “The Power of Positive Thinking” by Norman Vincent Peale
    • “Energy Bus” by Jon Gordon
    • “The Strangest Secret” by Earl Nightingale
    • “Think and Grow Rich” by Napoleon Hill
    • “How to Win Friends and Influence People” by Dale Carnegie
    • “The 7 Habits of Highly Effective People” by Stephen R. Covey

Thank you for listening to the “Stay Healthy Spokane” podcast! If you have any comments/questions or ideas for future topics, please reach out to Luke at Luke@GordonPhysicalTherapy.com 

“Intro to Acupuncture & Herbal Medicine” w/ Emily Farish

“Intro to Acupuncture & Herbal Medicine” w/ Emily Farish

December 30, 2019

Acupuncturist and Chinese Medicine Practitioner Emily Farish joins the show to discuss the origins of acupuncture, how acupuncture works, and who typically benefits from treatment. She also shares her knowledge of Chinese herbal medicine and explains how it compliments using acupuncture. Prepare for a wealth of information!

Show Notes

This episode focuses on 5 main topics, which are listed below.

  • Topic 1: The history of acupuncture. Emily explains how acupuncture is simply one tool used in Chinese medicine, which has been evolving for the last 3,000-5,000 years. She also goes into detail about how pulse reading is a valuable diagnostic tool that helps her determine where to direct the acupuncture treatment (as well as which herbs/supplements to recommend).
  • Topic 2: How does acupuncture work? Once you figure out the area you want to target with acupuncture, you now know which points to focus on. Essentially, using specific acupuncture points helps direct the brain’s attention to that specific area. This is a neurological approach. In addition, the points also tell the brain where to direct additional blood flow. Another way to think of this is that acupuncture helps the body direct its energy, which has loosely be thought of as “Chi”. Emily also explains that the definition of Chi isn’t quite that simple, but it’s a good working model for most of us!
  • Topic 3: Health benefits of acupuncture. There are a number of symptoms and conditions that acupuncture can help with. This includes helping people with pain, fatigue, sleep issues, inflammation, digestive issues and neuropathy (just to name a few). Acupuncture is also a “holistic” approach, meaning that it aims to improve the function of the overall system. One way it does this is by helping to calm the nervous system, which allows the body to relax, recover and heal. In medical terms, we refer to this as activating the “parasympathetic” nervous system, which we discuss in detail on the episode.
  • Topic 4: Common Misconceptions & Questions. The biggest question people typically have is in regards to if the needles will hurt and how deep they go. Emily explains that the depth of the needles depends on the target of the treatment, but for the most part the needles don’t go in very deep and are completely painless. Emily also explains that she expects her clients to start experiencing positive results from treatment within the first 3-4 sessions.  
  • Topic 5: Herbal Medicine. Emily talks about herbal medicine throughout the podcast, as it is an integral part of Chinese medicine and works hand-in-hand with acupuncture. We don’t go into specifics regarding the herbs, as we focused on acupuncture instead.

 

If you’d like to learn more about how working with Emily might benefit your health, she’s happy to speak with you on the phone. Simply call the number below to arrange a phone consultation. She also offers a 20-minute in-person consultation so that you can meet her and discuss your situation before committing to any type of treatment. Her information is below.

 

Thank you for listening to the “Stay Healthy Spokane” podcast! If you have any comments/questions or ideas for future topics, please reach out to Luke at Luke@GordonPhysicalTherapy.com 

“Health Benefits of Cryotherapy” with John Brumbaugh

“Health Benefits of Cryotherapy” with John Brumbaugh

November 14, 2019

John Brumbaugh, owner of “Spokane Nutrishop & Cryotherapy” joins the show to discuss the potential health benefits of Whole Body Cryotherapy (WBC). Listen to John and Dr. Luke discuss the history of WBC, how it works, and the people who experience improved health with its use. 

Show Notes

  • The history of Whole Body Cryotherapy (WBC): the use of cold therapy dates back as far as 2500 B.C., when the Egyptians used cold water to treat various injuries and inflammatory conditions. Modern-day WBC, which uses nitrogen gas instead of water, started in the 1970’s in Japan by Dr. Toshima Yamauchi, whose primary focus was helping people with Rheumatoid Arthritis (RA).
  • How does cryotherapy work? WBC features freezing cold nitrogen gas, which is pumped into an upright chamber. The extreme cold (as low as -300 degrees F) is sensed by your skin and essentially “tricks” your body into thinking you’re freezing. This triggers rapid vasoconstriction in the blood vessels in the extremities. As these blood vessels constrict/tighten, the blood is sent deeper into your core to conserve your body temperature. As the blood flows into your core, it passes through your body’s natural filtration system, where lactic acid, amino acid waste and inflammation are naturally metabolized.
  • How long does it take? The whole process takes about 3 minutes. Once you step out of the chamber, your skin senses that you’re no longer freezing, and your filtered blood quickly returns to your extremities and skin as your blood vessels open up. Your core temperature doesn’t drop much, as the nitrogen gas is completely “dry” and isn’t able to steel much heat from your body (vs. water, which will steel your heat very rapidly).
  • What does cryotherapy feel like? A WBC session is much LESS intense than an ice bath or cold tub. Depending on the setting you choose (there’s a beginner setting if you’re new to cryo), it will feel very similar to walking onto your back porch in the winter with your shirt off and the wind blowing. In other words, your skin will feel extremely cold. However, the effect on your core temperature is fairly negligible, so you experience the same benefits of an ice bath without the extreme sensation of the water and without the rapid drop in your core temperature. 
  • Who can benefit from cryotherapy? While the “evidence” is still largely anecdotal, several groups of people are reporting benefits from WBC. This includes athletes, people with metabolic issues, and people with autoimmune/inflammatory issues. Many people also report improved energy and improved sleep. Weight loss may also be a secondary benefit, although this is not the main focus of cryotherapy.
  • Who should AVOID cryotherapy? People with heart conditions, especially related to high or low blood pressure, should exercise caution before starting WBC. As stated above, your blood vessels will rapidly constrict during the session, followed by rapid dilation when you exit the chamber. This can have a mild effect on your blood pressure. If you have any concerns about your safety, it’s always best to consult your physician before starting. 
  • Would you like to try cryotherapy for FREE? Simply mention the “Stay Healthy Spokane” podcast to receive your first cryotherapy session absolutely free! No strings attached, and no obligation in order to claim your free session. Simply call John or visit his social media platforms (listed below). 
  • Phone: (509) 413-1601. Website: https://www.spokanenutrishopandcryotherapy.com/ Facebook: https://www.facebook.com/SpokaneNutrishopAndCryotherapy/ Instagram: spokanenutrishopcryotherapy.  
  • Thank you for listening to the “Stay Healthy Spokane” podcast! If you have any comments/questions or ideas for future topics, please reach out to Luke at Luke@GordonPhysicalTherapy.com 
Upper Cervical Chiropractic Care with Dr. Rachae Bell

Upper Cervical Chiropractic Care with Dr. Rachae Bell

October 18, 2019

Although most people are familiar with chiropractors in general, most have never heard of “upper cervical chiropractic” care. In this episode, Dr. Rachae Bell joins the show to explain this specialized field of medicine, as well as the benefits for things like headaches, neck pain, neurologic diseases, and post-surgical pain. 

Show Notes

  • Dr. Bell grew up in Davenport playing multiple sports and was interested in medicine from her experience in sports. While working on her undergraduate degree in California, her roommate convinced her to talk to some chiropractors, as Dr. Bell was much more interested in natural medicine vs. pharmacology. This started off her journey to becoming a chiropractor.
  • While in school, Dr. Bell was fascinated with every aspect of chiropractic care, but was especially drawn to focusing on the upper cervical spine, which is the region including the base of your skull and the top 2 vertebrae (neck bones). 
  • Dr. Bell explains the differences between her style of upper cervical care and typical chiropractic treatment, which includes more focus on aligning the upper neck to allow adequate flow of CSF (Cerebro-Spinal Fluid). She then explains how impaired flow of the CSF, which baths the brain and spinal cord in fluid and nutrients, can cause many of the symptoms her clients need help with. This leads to our discussion of her ability to help people with migraine headaches, chronic neck pain, and neurological disorders (such as Multiple Sclerosis and Parkinson’s Disease). 
  • Dr. Bell also shares some helpful tips to help people improve their posture, keep their spines/necks in alignment, and potentially sleep better at night. 
  • Listen to the episode to hear all the details!
  • And if you’d like to book a free 15-minute consultation with Dr. Bell and her team, you can reach out to her by phone or email. Her details are below:
  • Phone: (509) 315-8166. Email: Dr.Bell@clearchiro.com. Website: https://www.clearchirospokane.com. Facebook: facebook.com/clearchiropracticspokane. Instagram: clearchirospokane
  • Thank you for listening to the “Stay Healthy Spokane” podcast! If you have any comments/questions or ideas for future topics, please reach out to Luke at Luke@GordonPhysicalTherapy.com 
“8 Natural Ways to Reduce Pain & Inflammation” (Part 2)

“8 Natural Ways to Reduce Pain & Inflammation” (Part 2)

September 18, 2019

Luke is back with part 2 of this topic, sharing 4 additional natural strategies you can use to reduce pain and inflammation, without relying on medications (or at least not as your first option).

Show Notes

  • The show starts with a quick review of the last episode, which included the first 4 ways to naturally reduce pain and inflammation. Make sure to check out that episode before listening to this one. Here’s a quick recap of those first 4: eating less sugar and simple carbs (and eating more high-quality proteins and fats instead), eliminating food allergies and/or sensitivities, reducing your toxic load (related to things like pesticides or other chemicals around the home) and getting more probiotics in your diet (with fermented foods and/or supplements). 
  • Also, recall the lead in to this topic: One of the biggest frustrations in medicine these days is that people feel like they’re being “farmed out” to multiple specialists for their various conditions, and no one is in charge of finding the underlying, root cause of the problem. For example, you might see a GI specialist for your stomach issues, an Endocrinologist for your Diabetes, and a Rheumatologist for your joint pain. But what if the underlying issue with these conditions was simply too much systemic inflammation and an overactive immune system? Wouldn’t it make perfect sense to reduce your level of information, with the hope that it would have a positive impact on every aspect of your health? This is the focus of these 2 episodes
  • Below are the last 4 strategies (5-8)
  • Strategy #5: Nutrient Density. When it comes to food, most people thinking of controlling their weight vs. obtaining as many vitamins and nutrients as possible. This is a big problem! So, if I’ve convinced you to eat fewer carbs and instead eat better quality proteins, fats and veggies, you’ve already taken a great step towards increasing the nutrient density in your diet. And if you want to take it one step further, consider trying to eat veggies that are grown in nutrient-dense soil. I’ll explain what this means on the episode. 
  • Strategy #6: Increased Outdoor Time. Most of us spend way too much time indoors, with little to no exposure to natural light. In addition, we have increased exposure to other sources of “unnatural” light via our cell phones, computers, TVs and indoor lighting. There are several benefits to increasing your exposure to natural light, while decreasing your exposure to other sources of light, which I discuss in detail in this episode. 
  • Strategy #7: Regular Exercise. This may sound like a no-brainer, but don’t overlook the importance of regular exercise! The obvious benefits include things like: improved bone density, stronger muscles, improved balance, and the benefits to the heart and cardiovascular system. However, there are multiple other benefits to exercising, which are being well researched lately. This includes improved brain function and reduced rates of many chronic diseases (things like Diabetes, Parkinson’s Disease and Alzheimer’s, just to name a few!). Also, there are many emotional/social benefits to exercising when you join one of the many exercise group options (such as walking groups, yoga classes, Pilates, etc.). More details in the episode, of course!
  • Strategy #8: More Sleep! I saved the best and possibly most important tip for last! Getting a solid 8 hours of uninterrupted sleep each night can have a significant impact on just about every aspect of your health. In this episode, I talk about some of the benefits of improving your sleep, as well as some of the challenges and strategies when it comes to getting a good night’s sleep. 
  • I hope you enjoyed part 2 of this topic! If you have any questions or comments, please feel free to email me at Luke@GordonPhysicalTherapy.com. Thank you for listening! - Luke Gordon 
“8 Natural Ways to Reduce Pain & Inflammation” (Part 1)

“8 Natural Ways to Reduce Pain & Inflammation” (Part 1)

August 23, 2019

In his first solo full-length episode, Luke shares some key insights into how he helps his clients reduce their levels of pain and inflammation naturally. During this episode, he shares the first 4 strategies, and the next 4 will be covered in Part 2 (8 strategies total). 

Show Notes

  • One of the biggest frustrations in medicine these days is that people feel like they’re being “farmed out” to multiple specialists for their various conditions, and no one is in charge of finding the underlying, root cause of the problem. For example, you might see a GI specialist for your stomach issues, an Endocrinologist for your Diabetes, and a Rheumatologist for your joint pain. But what if the underlying issue with these conditions was simply too much systemic inflammation and an overactive immune system? Wouldn’t it make perfect sense to reduce your level of information, with the hope that it would have a positive impact on every aspect of your health? Is that too much to hope for?
  • Luke starts off this episode by sharing his background with autoimmune disease, which started when he was diagnosed with severe Rheumatoid Arthritis (RA) at the age of 21. When Luke and his wife wanted to start a family, the side effects of his medications became more of a consideration, as they could affect the developing child. 
  • After that point, Luke started actively looking for ways to improve his health naturally, with the ultimate goal of reducing his dependence on heavy-duty medications. 
  • Over the last 6-7 years, he’s acquired an array of information related to natural medicine, and he shares 4 strategies in this episode (Luke will share 4 more strategies on Part 2 of this topic)
  • Strategy #1: Eat fewer carbs and sugars. When it comes to the types of food you eat, there are only 3 basic categories: carbohydrates, protein and fat. These 3 are referred to as “macro-nutrients”. One of the best ways to reduce your level of inflammation is to decrease the amount of sugars and simple carbs you ingest, while favoring high quality proteins and fats instead. Note: this does NOT mean you’re cutting calories. Rather, you’re replacing low-quality carbs for higher-quality options.
  • Strategy #2: Eliminate food sensitivities and triggers. Although few people have food allergies, most people will have a handful of foods that they’re sensitive to. Figuring out which foods you’re sensitive to can be tricky, as testing isn’t always that helpful or accurate. However, if you pay attention to what you eat, you’ll likely be able to pinpoint a couple foods that don’t agree with your system (i.e. they make you feel fatigued, increase your joint pain, or upset your stomach). Identifying and eliminating these foods/triggers is an important way you can reduce the inflammation in your body. Common food sensitivities include: gluten, other grains, dairy, eggs, nuts and alcohol. 
  • Strategy #3: Decrease your toxic load. Now more than ever, we’re exposed to a higher level of toxic chemicals on a daily basis, which has a negative effect on our immune systems. Reducing your exposure to these toxic chemicals is an integral part of reducing the stress on your immune system, which will help lower your inflammation. One of the best ways to reduce your toxic exposure is to avoid eating foods with high levels of pesticides, or replacing these “conventional” items with “organic” ones. The “Dirty Dozen” is a list of the top 12 foods with the highest levels of residual pesticides. This is a great place to start! Other good examples of chemicals to reduce/eliminate include: lawn/garden chemicals (such as Roundup) and various chemicals in other household items and beauty supplies (cleaning solutions, shampoo, other hair care products and makeup). 
  • Strategy #4: More probiotics! If you ever work with a physician who specializes in natural health, such as a Naturopath, many of them will tell you that your health starts with “healing your gut”. And while we don’t understand all the intricacies of the bacteria that live in our gut, most natural physicians will tell you that ingesting probiotics is essential to your gut health. This includes eating fermented foods, such as sauerkraut, yogurt (dairy-free if possible!), kimchi and other fermented veggies. There are also probiotic drinks, such as kombucha, as well as probiotic supplements.
  • Part 2 of this topic will be available soon and will share 4 additional strategies to reduce your level of pain and inflammation. I hope that you find these tips valuable and that they help you live an active life! If you have questions or comments, please feel free to email me at Luke@GordonPhysicalTherapy.com. Thank you for listening! - Luke Gordon 
“A Beginner’s Guide to Essential Oils” with Cori Noll

“A Beginner’s Guide to Essential Oils” with Cori Noll

June 18, 2019

Cori Noll with doTerra joins the show to discuss the health benefits of using essential oils. As the title implies, the discussion was geared towards people who are looking to get started with essential oils but want to know more about the common oils, as well as some easy ways to use them. Cori provides some awesome beginner’s information!

Show Notes

  • Cori got started using essential oils several years ago when a co-worker gave her some oils to treat an ongoing tension headache. After experiencing some immediate relief, Cori became very interested in using oils to improve her health with natural products.
  • Cori and Dr. Luke will be co-hosting a workshop on Tuesday, July 9th at 6:30 p.m. to discuss natural pain relief and ways to use essential oils. If you’d like to join them, please send an email to Luke@GordonPhysicalTherapy.com or call his PT clinic at (509) 892-5442.
  • The show covers 4 main topics, which are listed below.
  • Topic 1: Intro to essential oils. Cori explains the origins of essential oils, which dates back to the Bible, as well as use by the Egyptians and Romans. She also shares more of her personal story regarding her tension headaches.
  • Topic 2: The most common oils and their uses. Sticking with the theme of helping people get started with essential oils, Cori then discusses the 3 easiest oils to get started with, which are lemon, lavender and peppermint. According to Cori, there are over 100 uses for these 3 oils!
  • Cori also shares some information on how each oil can be used, and well as how they’re made. Depending on the type of oil, they can be steamed or cold-pressed.
  • Topic 3: Essential Oils and modern medicine. Should oils be used in conjunction with modern medicine, or as a replacement, or as both? Cori discusses these ideas and explains how she sees using oils in conjunction with modern medicine as the best option. One of the positive aspects of using essential oils, is that you can use them to help optimize your health and prevent the need for things like pharmaceuticals.  
  • Topic 4: How to get started with essential oils. Cori then explains a handful of ways people can start using essential oils in their homes. This includes using various oils in a diffuser, as well as some practical cleaning applications. She also explains the differences between “cold” and “hot” oils and how to use the appropriate “carrier oils” to dilute certain oils for topical applications.
  • If you’d like to learn more about essential oils, or you’d like more information on doTerra, you can reach out to Cori on social media or you can email her at CoriNoll.ewa@gmail.com
  • Connect with her on Facebook: https://www.facebook.com/CoriDell93
  • On Instagram: @essentiallyCori
  • On her doTerra page: https://www.mydoterra.com/corinoll  
  • Thanks for listening! - Luke Gordon