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I didn’t eat for 3 days

More American’s have run a full marathon than have completed a 3 day fast. I was surprised to find it easier than I’d imagined. I attribute this to my practice of intermittent fasting weekly for the past 3 years.

As the healing miracles continue to be revealed in the research of fasting, I had to try it out myself. Most attractive to me was the promise of DNA repair, cellular autophagy (consuming damaged cells), and creating my own stem cells. Some people spend up to $30,000 on stem cell therapy. We have our own internal, built-in pharmacy and can use fasting to regenerate stem cells for free! See geeked out research article excerpts below.

From Thursday night to Sunday night, I drank only water and black coffee. I took a couple capsules of magnesium and potassium each day as well as a small amount of pink himalayan sea salt. Nothing else!

I felt my worst end of day 2 and felt my best end of day 3. I kept up with my daily routine of hot and cold exposure by way of infrared sauna and cold plunge ice bath. My breathwork routine felt wonderful as always and really took the edge off if I started to feel like a headache might be coming. I treated 45 patients over the first 2 days of fasting. I was worried about running out of gas at the office on day 2 and felt that if I could make it past that point, the home stretch on a lazy Sunday would be fine.

The most trying temptations came during the cutting of the pizza for my children on Friday night, and the peeling of apples for them on Saturday afternoon. I slept great night 1 and poorly night 2. I was tossing and turning through the nightmare that I’d eaten one of those beautiful apples, ruining the 3-day streak early. I felt ashamed and upset with myself for not making it as long as I had targeted. What a relief to find upon waking that it wasn’t true.

I tried a urinalysis on Sunday night and found ketones as predicted. This told me that my body had successfully adapted to ketosis to burn fat as fuel instead of carbs. I weighed in on Sunday night down 6 pounds and again on Monday night back up 10 pounds! Now I have a only a slight idea of what my MMA patients have to go through regularly during weight cuts in preparation for fights. 

After a glorious meal Sunday evening, I woke up Monday feeling pretty groggy. After the fog lifted, I felt refreshed, motivated, excited and proud to have accomplished the challenge. One of my favorite osteopaths, Dr. Joseph Mercola, practices prolonged fasting once every quarter to reap the amazing benefits.

The challenge of fasting can be described as “homeodynamic eustress” or good stress. Similar to the good stress that is induced when we exercise. By exposing the human body to these challenges, it becomes stronger. We can sometimes over-train with exercise and cause more harm than good. The same is true of fasting.

Some benefits of prolonged fasting include:

1. Promotes Blood Sugar Control by Reducing Insulin Resistance

2. Promotes Better Health by Fighting Inflammation

3. Enhance Heart Health by Improving Blood Pressure, Triglycerides and Cholesterol Levels

4. Boost Brain Function and Prevent Neurodegenerative Disorders

5. Aids Weight Loss by Limiting Calorie Intake and Boosting Metabolism

6. Increases Growth Hormone 

7. Delay Aging and Extend Longevity

8. Aid in Cancer Prevention and Increase the Effectiveness of Chemotherapy

Fasting is not recommended for everyone! Consult your doctor and proceed at your own risk. 

Side effects of fasting include dizziness, headaches, low blood sugar, muscle aches, weakness, dehydration and fatigue. Prolonged fasting can lead to anemia, a weakened immune system, liver and kidney problems, and irregular heartbeat. Fasting can also result in vitamin and mineral deficiencies, muscle breakdown, and diarrhea. The risks get more complicated and severe the longer you stay on a fast, or if you repeatedly go on fasts.

Individuals who are underweight, struggling with weight gain, under 18 years of age, pregnant or breastfeeding should avoid prolonged fasting. People with comorbidities like diabetes and heart disease should consult a professional before attempting prolonged fasting.

Geeked-out research:

“72 hours of food restriction can induce widespread upregulation of autophagy in CNS neurons. Disruption of autophagy can cause neurodegenerative disease, and the converse also may hold true: upregulation of autophagy may have a neuroprotective effect. Starvation in neuronal cell lines can remove toxic molecules and damaged mitochondria from neurons.”  

Cheng, Adams, Perin, et al. Prolonged Fasting reduces IGF-1/PKA to promote hematopoietic stem cell-based regeneration and reverse immunosuppression

“Our results indicate that cycles of an extreme dietary intervention represent a powerful mean to modulate key regulators of cellular protection and tissue regeneration but also provide a potential therapy to reverse or alleviate the immunosuppression or immunosenescence caused by chemotherapy treatment and aging, respectively, and possibly by a variety of diseases affecting the hematopoietic system and other systems and organs. Prolonged fasting reduces damage in bone marrow stem cells.”

Cheng, Adams, Perin, et al. Prolonged Fasting reduces IGF-1/PKA to promote hematopoietic stem cell-based regeneration and reverse immunosuppression

“It is now understood that fasting can switch the metabolism from using glucose as fuel to using fatty acids. This shift seems to trigger our stem cells to become more active and regenerative. Prolonged fasting can activate pathways that enhance immune system regulation improving cellular resistance to toxins and stress. Stem cells drastically increased their rate of regeneration in subjects who were in a fasted state.”

Louis A. Cona, MD Medical Director of DVC Stem cell therapy clinic in Grand Cayman https://www.dvcstem.com/post/fasting-and-stem-cells

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Halotherapy: Why So Salty?

 

Salt Room HalotherapyWe enjoyed trying out another alternative therapy last weekend. This time it was simply relaxing in a salt room for 30 minutes. These salt therapy rooms try to reproduce the unique microclimate found in natural salt caves or while sitting on the beach near the ocean. They use ultra-dry pharmaceutical grade salt diffused in the room air to help treat a variety of upper and lower respiratory tract disorders and skin conditions such as asthma, bronchitis, emphysema, cystic fibrosis, eczema, and psoriasis.
During the treatment, microscopic salt particles enter the airways and reach down deep to the cellular level. At this level, particles stimulate airway linings, improve mucous clearance and enable a better immune response to pathogens.
The effects of salt therapy on your sinuses, skin and lungs is vastly different from what you might experience when using nasal sprays and is actually much more effective than what you may experience from a walk on the beach. That is: salt therapy not only alleviates symptoms, but also helps prevent against symptoms recurring. Thus, it helps ward off sickness and reduce dependence on medications. People with psoriasis and eczema may experience dramatic improvement in their skin condition. Other wellness benefits promoted by salt therapy include: less stress, lowered blood pressure, better sleep, and faster recovery from cold and flu symptoms.
We enjoyed our first experience! My wife fell asleep right away and had a 20 minute nap. I practiced the Wim Hof breathing and meditation technique and felt an extra level of relaxation from the salt room atmosphere. We will try to keep this alternative therapy in mind the next time we feel like we want to take the edge off of the listed respiratory symptoms. The business that we went to was in Overland Park, KS and also offered sensory deprivation chambers.

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Wim Hof Breathing Method

WimHofBreathing

Wim Hof Breathing Method

How we breathe has a powerful effect on our physiology. We can alter our breathing technique to significantly improve energy levels, detox the body, relieve stress and tension, and strengthen the immune system. Alternatively, many people suffer daily from shallow, anxious breathing that creates a toxic and acidic body chemistry. With a small amount of guidance and practice, you will quickly understand how easy it is to manipulate your body chemistry on the spot with your breathing. Below is a 10 minute introduction video from Wim Hof himself. Then under that is another video that will guide you through the breathing technique. And below that is a third video of Dr. B practicing one round of breathwork.

The official Wim Hof website warns not to practice this method if you are dealing with epilepsy, uncontrolled high blood pressure, pregnancy, a history of heart disease or stroke. First consult a healthcare professional if you have questions about a serious medical condition.

You can expect instant benefits as quick as your first session. These benefits can also become more pronounced with practice and commitment. Some of these may include:

  • Stress reduction
  • Faster recovery from physical exertion
  • Better sleep
  • Improved sports performance
  • Enhanced creativity
  • More focus and mental clarity

BE WARNED! If you are following along correctly, this will make you feel uncomfortable at first. As he recommends, only practice in a safe and stable environment. (not in a pool or a vehicle) It definitely feels much more comfortable on an empty stomach.

Video in summary:

  • Lay on your back comfortably and breathe 30 inhalations
  • Pull the air deep. First fill the lower abdomen, then chest, then pull air into your head
  • Do not force the exhale and do not exhale completely, simply allow the breathe to leave the lungs naturally
  • After these 30 deep breaths, exhale the last breathe and then do not inhale again for as long as you comfortably can. This length of time will vary for everyone, and will also get longer with practice.
  • As soon as you feel the urge to inhale, go ahead and pull a long, full breath in and then hold it at the peak of full inhale for around 15 seconds. Bear down and increase your abdominal and chest pressure to force the blood into your head.
  • Repeat 1 to 5 times
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Slick Trick for Better Sleep (Iphone only)

I know you’re staring at your phone in bed so you might as well protect your eyes for better sleep. This blog is for Iphone users only. Other users must google search “Night mode” for their phone type.

You can use the Iphone Color Tint setting to turn your entire screen red. Red light is harder to see than other light frequencies, so it tricks our eyes into thinking it’s less bright than it really is. This means that you can look at a red screen in a dark room, and your dilated pupils won’t have to adjust as much to the light. Ultimately, the goal here is to reduce blue light exposure just before bed.

Normally, your brain starts progressively increasing the hormone melatonin around 9 or 10 pm, which makes you sleepy and keeps you asleep. Melatonin acts as a marker of your circadian phase or biological timing. By staring at you cell phone  just before bed, you are stifling your natural melatonin production, thus sabotaging your rest for the night. Ideally, you should discontinue using electronic devices at least an hour before bed, but many have developed habits of watching TV, laptops and computers, and cell phones even in their bedroom. 

Enable Red Tint

To enable this yourself, simply go to Settings > General > Accessibility > Display Accommodations. Here, you will touch the “Color Filters” option.  

 

 

 

 

 

 

 

 

 

 

 

Next, enable “Color Filters” with the switch at the top of the screen, then select “Color Tint” as your filter. From here, scroll down just a little further, then use the Intensity and Hue sliders to make the red effect more prominent. Both should be in the far right position for maximum redness.

                                     

Step 2 Add a Shortcut for Your Red Tint

It is pretty inconvenient to have to keep going through this process to toggle the red filter on and off so let’s speed up this unnecessarily long process by enabling an Accessibility Shortcut to simply “triple-click” the Home button to toggle the red screen on and off instead.

To set it up, go to Settings > General > Accessibility, then scroll all the way to the bottom and select “Accessibility Shortcut.” Choose the “Color Filters” option from the list, and you’re done. Now every time you triple-click the Home button it’ll switch between normal screen and red tint. Next time your laying in bed staring at your phone, just press primary circle home button 3 times quickly to activate your new red screen safe mode. Then in the morning after you wake up, repeat 3 clicks to return to normal.

 

 

 

 

 

 

 

 

 

 

 

 

The amount and quality of your sleep isn’t something to be taken lightly. Many people give sleep too little priority on the list of things they do to be healthy. The consequences of a chronic lack of rest are much more serious and far-reaching than the vague feeling of fatigue you experience on and off during the day. Sleep is just as important to your overall health and longevity as good nutrition, and exercise.

Insufficient, poor quality sleep can undermine all your other efforts to lead a healthy lifestyle. Lack of sleep can set the stage for some very serious illnesses, including:

  • Changes in your brain activity similar to those experienced by people with psychiatric disorders
  • Entering into a pre-diabetic state
  • Weakened immune system
  • Faster tumor growth
  • Hormonal changes and fertility problems
  • Increased risk of cancer, heart disease, diabetes, and obesity

This is just one of many startegies that Dr. B recommends for better sleep. Checkout his previous sleep blog to learn more “Sleep Hacks”

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Cupping Therapy Sucks!

cuppingI finally got to try out cupping therapy! While the practice dates back to 300 A.D. in Egypt, it was recently made famous by Olympic Gold Medalist Swimmer, Michael Phelps, when he showed up on the starting block sporting baseball sized hickeys along his neck, shoulders, and back. Today it is most commonly practiced by Traditional Chinese Medicine Acupuncturists.

Suction cups of varying sizes are attached to the body, and the suction draws blood to the surface of the skin. Hence, the bruise-like marks. The treatment is said to pull the muscles away from the bone, improve blood and lymphatic circulation, thereby speeding up healing, reducing pain and easing muscle soreness. According to Dr. Houman Danesh, a pain management specialist at Mount Sinai Hospital in New York, cupping helps “jumpstart the body’s natural healing process.”

Practitioners will typically use plastic or glass cups. Oil is first applied to the skin to prevent excessive friction and pain as the flesh is sucked into the cup. The vacuum can be created in 2 different ways. 1. Simply pulling on a syringe-like pump to expel the air inside the cup. (This is the type that I experienced) 2. By lighting a cotton ball soaked in rubbing alcohol and holding it inside the cup. When the fire burns out after consuming the oxygen inside the cup, the resulting vacuum creates suction. Skilled practitioners can use techniques to get the pressure just right for each patient and their condition. The cups can be left in place or slowly moved around, the latter of which is referred to as cupping massage; the effect being similar to that of a deep tissue massage. (This is the type that I experienced) Cups are typically left on for three to five minutes. The resulting raised and discolored welts left on the skin will typically vanish in a couple of days, just as with a typical bruise.

After a quick 5 minute back massage to rub in the oils, about 6 cups were then placed along both sides of my spine and across the back of my shoulders and neck. This felt just as you would imagine with some pulling pressure from the suction. When the practitioner began to drag the cups along my muscles, the pain became very intense. It seemed to be much more uncomfortable than an aggressive deep tissue massage. But I just focused on deep breathing and did my best to relax and trust the practitioner’s wisdom. After what seemed to be eternity, (more like 10-20 minutes), and almost having to “tap-out” and cry uncle, She removed the cups and laughed. I was relieved to have survived the treatment and excited to see how I felt over the next few days. The immediate raised bruising along my skin was really gross looking. The soreness along my back, neck and shoulders over the next few days felt like a bruise that was healing or the typical delayed onset muscle soreness (DOMS) from a killer workout. I have to admit, I did feel better in a few different ways. Like a weight had been lifted from my back and shoulders. Better range of motion and less tension just like I feel with Chiropractic Adjustments. I would recommend this specific practitioner to my patients who are more open to the “no pain, no gain” phenomenon and like to really feel the work physically. I would not recommend this to my patients who are very sensitive to aggressive pressures and overkill who prefer a more gentle touch. I know that there are many cupping practitioners available who can really cater to each patient’s request.

My wife recommended that I don’t share the photos of my back post treatment. She saved you from the grotesque imagery. The discoloration and raised marks fully recovered after 4 days. Emotionally I’m still suffering from the treatment. (Just kidding) As a Chiropractor, I always have fun trying out alternative healing practices. This way I can inform my patients when they ask about these other options as well as refer them to someone that I know and trust.

I tried out cupping therapy in Olathe at:

Therapeutic Massage

Address: 10420 S Ridgeview Rd, Olathe, KS 66061 

Phone: (913) 888-6868
Proceed at your own risk!

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New Scheduling App for Your Smart Phone!

Scheduling your own Adjustment is even easier than before with the Baltuska Chiropractic Online Scheduling Application for your smart phone!

Follow these 4 easy steps below: (It takes less than 30 seconds)

1. Open your smart phone internet browser and go to my website: www.baltuska.com
2. Touch the button along the bottom panel of your phone that looks like a square with an up arrow (See example images below)

 

 

 

 

 

 

 

 

 

 

 

 

 3. Slide the lower panel of buttons until you see the square with a + sign that says “Add to Home Screen” and press it
4. Touch the Add button in the upper right corner of the screen

Now you have successfully added the Baltuska Chiropractic Online Scheduling App Icon to your smart phone. Just touch the app and then choose schedule to see a list of available appointment times. Once you choose a time, just type your name and then your booked!

 

 

 

 

 

 

 

 

 

 

 

 

If you don’t find a day or time that works for you, just call 913-283-9803 for more availability. I look forward to working with you! -Dr. B

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Float Tank Sensory Deprivation Chamber

Float Tank

I enjoyed floating in a sensory deprivation chamber much more than I thought I would. The 60 minute float session in 10 inches of body temperature saltwater flew by, and when the lights began to signal that my time was up, I wished that I could stay a bit longer. With the extreme silence, I could hear the rhythmic slow beating of my own heart. With the extreme darkness, I could not even see my hand when held directly in front of my face. As for the sense of touch, if I remained still, it would be almost completely gone. It is recommended to float completely naked so that swimwear clothing won’t distract. My hosts provided simple foam flotation devices to place behind my knees and head, but I quickly threw those to the side to help find the complete sensory deprivation experience. Wax earplugs helped to keep the water out of my head and provided pure silence. And for 60 minutes, NOTHING!

We find ourselves over stimulated this day in age. With our phones, tablets, TVs, watches, and computers, “digital dementia” and “tech neck” are rising in epic proportions. Thus births the need for a chance to unplug and disengage. Floating provides the extreme opposite experience of our hectic daily lives. Sensory deprivation was originally explored by a Neuropsychologist  in the 1950’s and has gradually gained popularity since then. Now the current research has deemed it “Reduced Environmental Stimulation Therapy” or REST, and we need our REST now more than ever before! NBA MVP Stephen Curry reportedly enjoys a float session every 2 weeks. Perhaps this is his secret to becoming the best basketball shooter of all time.

Here is the list of reported benefits of sensory deprivation floating:

  • Pain and stress management

  • Sports performance and recovery

  • Mental development and spiritual growth

  • Reduces anxiety, pain and fatigue

  • Speeds muscle and injury recovery

  • Detoxifies and rejuvenates

  • Increases creativity and problem solving abilities

  • Helps find clarity, peace, balance, harmony and transcendence

  • Helps mind, body and soul all at once. With no effort

Here is a link to watch the 1-hour documentary “Float Nation” on YouTube: https://youtu.be/nHnbKjQGhHw

Here is a couple different locations that you can try it for yourself:

Ad Astra Wellness

1410 Kasold Dr.

Lawrence, KS

http://www.adastrawellness.com/

 

Arbor Vitae Wellness Center

7235 Central St.

Waldo, MO

http://www.floatingkc.com/

 

More information about floating from their website:

  • The vast majority of the human mental and physical workload is devoted to dealing with the effects of stimulation to ones response system, namely environmental stimulation (gravity, light, sound, temperature, etc). We intake over 4.5million bits of information per second and process just under 2000! This overload has contributed to an increasing trend of neurological and physical imbalance and disease.

  • The elimination of stimuli combined with the lesser gravity environment is proven to dramatically counteract these ill effects.

  • The “Zero Gravity” environment forces the body into a vascular-dilatory and parasympathetic response phase. This drops muscle tension, heart rate and blood pressure, cortisol production and respiratory rate.

  • The body’s chemistry changes into a natural mechanism for healing and regeneration.

  • This is a state of being that can otherwise only be achieved through very deep focused meditation.

  • Harmful stress hormones like epinephrine and cortisol have been clinically proven to be lowered, while endorphin production such as dopamine, serotonin, tryptophans and tryptamines tend to rise significantly.

  • Brainwave activity lowers into the Theta state or the “Dream State” similar to what is experienced right before sleep.

  • The Theta state can be maintained for longer periods, allowing for further creativity and profound states of consciousness.

  • This minimal environment also allows one to process past traumas in a healthy way. By simply relaxing, trauma survivors can achieve life changing mental relief.

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New Year – New You: Opportunity Awaits

new year new you

I love the refreshing feeling of starting new by dropping everything and starting over. These feelings are common around the new year. If you have the craving for something new and wish to create a healthier life, we have plenty of opportunities for you to engage in:

Chiropractic: First Adjustment $50 and every return Adjustment $30

Acupuncture: First Session $50 and every return Session $30

Massage: 1 hour for $75

Yoga: $10 per class Every Tuesday at 7:00 pm at Baltuska Chiropractic

Meditation: Free Every Thursday at 7:00 pm at Baltuska Chiropractic

Group Workouts: Free Every Saturday at 8:00 am at Priority Fitness

Food Allergy Testing: $50 Blood sample collection and $220 analysis (may be covered by insurance)

Bulk Meal Prep: $90 Scheduled upon request at your house or at Baltuska Chiropractic

Essential Oils: Shop Online Now or pickup at Baltuska Chiropractic

Berry Sleepy Supplement: Shop Online Now or pickup at Baltuska Chiropractic

Happy New Year from Baltuska Chiropractic!

Call 913-283-9803 or schedule online using this link

 

 

 

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Like these 10 Facebook Pages to add Health & Wellness to your Daily Newsfeed

healthy facebook

Like these 10 Facebook Pages to add Health & Wellness to your Daily Newsfeed

  1. Mark Hyman, MD: Rid yourself of your sugar addictions and overcome Diabetes naturally to get off of your insulin and other prescriptions.
  2. Food Babe: Vani Hari is a true activist and agent of change for the food world. She actively seeks the truth and justice from Big Food companies and food chains, holding them accountable and demanding the truth about harmful ingredients and food processes.
  3. David Perlmutter, MD: Author of the New York Times best seller and revolutionary game changer Grain Brain, David is shedding light on the truth about fat, wheat and processed grains. He is a highly respected author and physician and a revolutionary force in changing the face of health care.
  4. Dr. Christiane Northrup: A highly respected and well-known physician, Dr. Christiane Northrup is working to bring mind and body together, to heal and bring light to real-life health issues. She captivates her audiences with her speaking and focuses on the most pressing issues facing our society today.
  5. MindBodyGreen: Looking for one place that has all the health information you seek? MindBodyGreen is exactly that. They have mastered the art of bringing crucial and cutting-edge health information and advice to one central community.
  6. Gluten Free School: Here you’ll find an amazing collection of resources, recipes, interviews and blogs revolving around this niche topic. Jennifer Fugo brings you everything you need to know about living a gluten-free lifestyle for both beginners and veterans. With a podcast that features interviews with the top names in health and some of the most creative and delicious recipes I’ve seen, she is definitely bookmark worthy.
  7. The Blender Girl: The Blender Girl has successfully captured the attention of hundreds of thousands of people who are making small but meaningful health changes in their lives each day. Find delicious health promoting recipes here.
  8. Dr. Daniel Amen: An amazing advocate for health, Dr. Amen offers real-time solutions to real health issues. Join him as he actively brings health and wellness news and options.
  9. Michael Pollan: Michael Pollan is a game changer in the sphere of food and lifestyle. Author of amazing titles such as The Omnivore’s Dilemma and Food Rules, Pollan is shedding light on the truth behind food and our harmony with it.
  10. Environmental Working Group: The topics of toxins and food safety are not only challenging to understand, they are also complicated to navigate. The EWG is a heaven-sent organization actively working to bring you the facts behind food, toxicity and corporate responsibility. 
  11. Baltuska Chiropractic: Thank you in advance! I’ll do my best to keep you up to date on my latest inspirations to find better health.


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Genes Load the Gun – Lifestyle Choices Pull the Trigger

epigenetic chiropracticWe once thought that the human genome served as a recipe for the body and that when you end up with “bad genes” there is simply nothing that can be done. Sometimes “bad things” happen to “good people” and that was long thought to be the end of story. The fact of the matter is that what you are born with is only the beginning of the story, and every day, through the choices you make in the area of diet, exercise, meditation, and Chiropractic care, you are actually recreating all aspects of your body. 

Although the genes you are born with can be thought of as loading your genetic gun, it is your life choices that determine when and even if those genes are ever fired. This is why a woman who carries a gene for breast cancer does not have breast cancer the moment she is born or perhaps even several decades into her life. Something must trigger the expression of that gene in her body. A recent study revealed that by practicing intermittent fasting, women can significantly reduce the chances of expressing the genes responsible for developing breast cancer. With life choices, we can choose whether or not to express certain genes.

There are thousands of epigenetic switches on each of our 25,000 genes and the position of those switches — whether the gene is turned on or off — is what determines when and if any given gene expresses in the body. 

So the question is, what controls expression of the genes? The pharmaceutical industry is spending billions of dollars looking for pills that will turn these epigenetic switches on and off. Science has already discovered the most powerful keys to the epigenetic switches. A clean diet, consistent exercise, centered emotions, daily meditation and Chiropractic care have all been shown to have powerfully positive epigenetic impacts. Currently, it is estimated that somewhere between 70 and 90% of our genes can be turned on and off epigenetically.

When you eat processed and conventional food, fail to exercise, and struggle to manage stress in life, you are playing a potentially deadly game of genetic Russian roulette. You cannot  continue to abuse the body without suffering in health. The beauty of how our bodies come to be is that we are now creating our body’s future experience with the choices made today.


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