Stay Healthy Spokane
“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 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 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 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
  • Connect with her on Facebook:
  • On Instagram: @essentiallyCori
  • On her doTerra page:  
  • Thanks for listening! - Luke Gordon   
“How to Live Well with Parkinson’s Disease” with Dr. Jason Aldred

“How to Live Well with Parkinson’s Disease” with Dr. Jason Aldred

May 16, 2019

Dr. Jason Aldred, neurologist and Parkinson’s expert, joins the podcast to discuss how people with a diagnosis of Parkinson’s Disease (PD) can still live an active and enjoyable life. The podcast covers for main topics: early signs and symptoms of PD (including diagnosis), treatment options (natural and medical), other issues related to PD, and additional resources and research in the field.   

Show Notes

  • Dr. Aldred initially studied Greek and Latin, as well as the study of consciousness and the idea of free will. This led him to an interest in neuroscience and how the brain controls movement of the body.
  • The first topic we discuss surrounds the early signs and symptoms of PD, as well as how it’s diagnosed in his clinic. People with Parkinson’s display several key characteristics, including: slowness, stiffness, resting tremor, and postural changes. Stiffness and pain are often associated symptoms, and reports of shoulder pain are especially common.
  • Interesting fact: only 2 out of 3 people with PD will have a resting tremor. You can still have PD without one.
  • What is Parkinson’s? Dr. Aldred covers the degenerative changes in the brain (in the substantia nigra), which leads to a lower production of dopamine. This decrease in dopamine is responsible for the changes in movement patterns.
  • Topic #2 was all about effective treatment strategies for Parkinson’s. Dr. Aldred likes to tell his patients that there are 4 things they need to do: exercise, exercise, exercise! Combine this approach with skilled therapies when needed (physical therapy, occupational therapy, speech therapy), as well as medical interventions, and people with PD have a very good chance at living an active and fulfilling life!
  • He also breaks down treatment into 3 categories: exercise, medicine and advanced treatment options. There are exercises specific to PD, as well as medications that can mimic the effects of dopamine (levadopa is the primary medication). For more advanced PD, there are 2 main options: levadopa pumps and DBS (deep brain stimulation). Dr. Aldred explains these options in detail during the episode.
  • Topic #3 was in regards to other issues associated with Parkinson’s. Many people tend to focus on the motor/movement issues. However, there are quite a few other “non-motor” issues that need to be considered and worked on. These include the following: difficulty sleeping, cognitive issues, depression, anxiety and low blood pressure.
  • As you can see, Parkinson’s is not just a movement disorder! And I think that’s what makes Dr. Aldred and his team so special: the fact that they appreciate and pay attention to all the other factors that contribute to their patients’ overall quality and enjoyment of life.
  • Topic #4 included a discussion of the various resources for people with PD, including resources for spousal and/or caregiver support. After all, if your spouse has PD, it can have quite an impact on your life as well. Here’s the link to our local resource in Spokane, which is the NW Parkinson’s Foundation: The contact person in Spokane is Halle Goodwin, and she’s an awesome resource. Her phone number is 443-3361.
  • Dr. Aldred also talks about some of the newest research about Parkinson’s, which he’s heavily involved with via “Inland NW Research”. For updates, visit this website:
  • We wrapped up the interview with several fun questions about things like his favorite foods and activities, so make sure to listen to the very end!
  • If you’d like to learn more about working with Dr. Aldred, you can visit his clinic’s website at or give them a call at 473-0885.
  • Thanks for listening! - Luke Gordon   
“Soil Health & Nutrition” with Jenny Stuchell

“Soil Health & Nutrition” with Jenny Stuchell

April 18, 2019

Jenny Stuchell, nutrition enthusiast and owner of Pantry Fuel, joins the podcast to discuss how “soil health” has an impact on the nutrition of the foods we eat. She also shares her journey to creating Pantry Fuel, which prepares delicious meals for people who don’t always have the time or energy to cook nutrient-dense meals.

Show Notes

  • Jenny’s road to natural health began at a young age when she was experiencing pain in her abdomen, which was believed to be related to her ovaries. After expensive testing and no results, she finally discovered that she’s lactose intolerant. This kicked off her interest in nutrition and health, which she later studied at Gonzaga University.
  • Jenny first began using her nutritional knowledge when training her fellow tri-athletes. When her grandmother was diagnosed with pancreatic cancer, she decided to shift her career focus entirely to food and nutrition.
  • Many people are familiar with the health benefits of eating organic foods vs. conventionally raised foods (primarily being the reduced exposure to harmful pesticides). However, most people don’t have much information regarding the actual health of the food they’re eating in regards to the food’s nutritional density. Jenny explains how the various nutrients in the soil depend on the healthy bacteria in the soil for absorption. The process of building healthy, living soil can have tremendous health benefits for the food we eat.
  • Even if you think you’re feeling “pretty good” when it comes to things like mental clarity and energy, you may not know just how good you can feel until you make some positive changes to your life. This doesn’t just pertain to food, but food is an excellent area of health to consider.
  • If you’d like to have access to healthy meals but don’t have the time or interest to cook regularly, Jenny’s business might be just what you’re looking for. At Pantry Fuel, they can deliver fresh, nutrient-dense meals straight to your door. For details, visit their website at Jenny also recently started hosting “Friendly Food Fridays”, which is a meetup for people interested in learning more about healthy eating. For details on these meetups, you can visit her Facebook page (, her Instagram page, or her website at
  • Jenny also has a special offer for podcast listeners: buy 2 meals, get one free when you use the promo code “gordonpt” (all lowercase letters).
  • I hope you enjoy the episode! For questions or comments, please feel free to email me at And if you’d like to join the email list for all the latest on special events, please visit and click on the link at the top of the page. Stay well! - Dr. Luke Gordon


“All About Natural Medicine” with Dr. Lindsay Donahue

“All About Natural Medicine” with Dr. Lindsay Donahue

March 22, 2019

Dr. Lindsay Donahue (Naturopath) joins the show to discuss the ins and outs of natural medicine, as well as sharing some simple and effective ways to maximize your health. A great start to the Stay Healthy podcast!  

Show Notes

  • Dr. Donahue was first exposed to natural medicine when she was 14 years old, after she and her family were looking for solutions to repeated ear infections and issues with asthma
  • The biggest difference between her approach and the average primary care physician: she has more time to listen to her patients, typically spending 45-60 minutes with them at their initial appointment.
  • She basically has 2 types of patients: those who are already interested in natural medicine and want a physician to help guide them, and those you are frustrated with their current medical care and are open to other options.
  • Dr. Donahue notes that many people just want to be heard. And many are tired of being passed around to multiple specialists, without anyone figuring out the true underlying causes of the health issues.
  • Dr. Donahue shared several pieces of good advice. The biggest tip she can give anyone listening to the podcast is to get more sleep, up to 9 hours a night. Most people are sleep deprived, and this has a wide effect on their whole body, including their ability to regulate their hormones. Another tip was to eat more vegetables, and to embark on a “culinary adventure” where you learn to make them taste good! Lastly, she offers some simple advice about how to relieve stress, which should actually be more of an active process, rather than just sitting and resting.
  • She has 2 books for recommended reading: “Why we sleep” by Matthew Walker and “The Obesity Code” by Jason Fung.
  • Here are the answers to her fun questions:
    • Favorite book: “The Bridge at Andou” by James Michener
    • Favorite food: salad (yes, salad!)
    • Favorite restaurant: Ruins
    • Favorite activity in Spokane: swimming with Team Blaze
    • Something she really wants to do in our area: visit Glacier
  • If you’d like to get in touch with Dr. Donahue and learn more about her approach to natural medicine, you can call her office at (509) 263-2130 or visit her Facebook page
  • Thanks for listening!
Welcome to the Stay Healthy Spokane Podcast!

Welcome to the Stay Healthy Spokane Podcast!

February 17, 2019

Welcome to the very first episode of the "Stay Healthy Spokane" podcast, hosted by Dr. Luke Gordon, physical therapist and owner of Gordon Physical Therapy. This podcast is dedicated to helping people in and around the Spokane region stay as active and healthy as possible, while avoiding things like painkillers and more invasive medical procedures, such as injections and surgery. In this introductory episode, Luke will explain the inspiration for the podcast, his passion for natural medicine, and the future vision for his guest interviews and health-related information. Enjoy!