Episode Highlights

00:02:13 Guest Background
00:06:10 Who you should see for proper therapy
00:08:03 Difference between Chiropractic, osteopathy and physiotherapy
00:15:02 Is  becoming an Osteopath and Chiropractic  fairly similar
00:16:49 “Symptoms, literally are the tip of the Iceberg”
00:25:37 Keeping everything in check will make you perform more efficiently
00:27:57 Movement is Key
00:32:29 In Depth intake on  “Health is Wealth”
00:40:18 5 key points to avoid the points of no return



Welcome to the Fitter Healthier Dad Podcast, where you can learn how to improve your diet, lose fat and get fitter in a sustainable and fun way without spending hours in the gym. Here is your host Darren Kirby.

Darren:  Welcome back to the podcast, guys. This is the number one podcast for men in their 40s who want to improve their health through nutrition and fitness. This is Episode 99. And on today’s episode, we are speaking with Lauren Hill from Berkhamsted Chiropractic Clinic on the importance of maintaining mobility, flexibility and spinal health before we have any issues. Lauren is a GCC Doctor of Chiropractic and the owner of Berkhamsted Chiropractic and is passionate about strengthening our bodies to suit our environments. But before we get into today’s episode, I want to take a moment to mention the show sponsors athletic greens. Athletic Greens is formulated with 75 vitamins, minerals and carefully selected for high potency and bioavailability. Athletic greens because it is in a powder form, is more bioavailable than pill based supplements is kind of like an insurance policy. Now, I am a big advocate of getting all of our nutrients from real food, but with our hectic lifestyles, this isn’t always possible. And I personally take athletic greens on a daily basis to ensure I’m getting all of the nutrients I need. And Athletic Greens is offering the listeners of the show a 10 percent discount on their first order. So head over to athleticgreens.com/fitterhealthierdad to get 10 percent off of your first order. So let’s crack on with the show.

Hi, Lauren, Thanks very much for joining me on the podcast today. How are you?

Lauren: Hello, I’m very well, thank you Darren.

Darren: Good so for people that haven’t obviously heard of you before or come across Berkhamsted Chiropractic, can you give us a little background and insight into you as to how you got to where you got to today?

Lauren: Yes, that would be a pleasure. So I started my journey into being a chiropractor in my teenage years because actually I had a nasty injury, falling down a flight of stairs. I tried the usual routes I grew up in down in Wiltshire, so out in the sticks. So I went down the usual ways of seeing the GP who referred me to physio. I really, really injured my lower back and nothing was really working. I had to give up a lot of sports. I couldn’t walk very well. I then had knee problems anyway. Someone suggested going to see a chiropractor, which we had to do a 45 minute drive to go find this chiropractor. I had headaches at the time as well. So I used to ride horses. I’d had lots and lots of injuries over the years and it changed my life literally. I’m sort of a chiropractor. He adjusted my full spine and that was it. So then I was working towards sort of career choices, etc., and had such a profound effect on me that I was just so inspired. I was always keen on doing something like I wanted to perhaps be a vet or a dentist or, you know, I was interested in the body and how it worked, but that was that.

So, yes, I knew from a very young age that is what I wanted to do. And then so if I went to college and I I guess chiropractic can be compared to an apprenticeship, you do your training, but also it’s a very you literally get trained to be a chiropractor. So I went down and I did the employment at the ICC and then I actually came to Berkhamsted as a new graduate. And I’ve been here and worked at various other places since that time. The clinic did. Chiropractic has actually been there since nineteen thirty one. Wow. We’re celebrating ninety years this year and I think I’m right in saying we’re the oldest chiropractic clinic still in the same premises, still running in the UK.

Darren: Wow.

Lauren: So I sort of consider myself at the moment the custodian at Berkhamsted chiropractic, although it is my business now, my business. It’s very yeah. It’s a really special place. It comes so steeped in history and people have been going there for generations. You know, we’ve been supporting families in and around Berkhamsted for generations and it’s that’s really special.

Darren: Yeah, absolutely. Yeah. I agree particularly with the view you have from your clinic anyway out into the garden. I’m very impressed.

Lauren: Yeah. Yeah. I remember going for a job interview to a chiropractic place that was this garden room and I remember standing in now I didn’t want that job at all. I sort of decided already just for a few minutes of being there, because when you first graduate, you have to do a sort of mentorship with another chiropractor. And so I obviously wanted to choose quite carefully who I spent that time with. But I love this place. And I always sort of as I stood there, I thought, I want to practice in an environment like this. And yeah, it’s really lovely. I’ve got the garden and I have the doors open and the birds sing. I do literally have to pinch myself when I think lots and lots of people work in offices and in front of computers and there I am. I get to do something I love very, very much in such a beautiful space every single day.

Darren: Yeah, absolutely. So one of the reasons I wanted to invite you today was obviously, you know, I’ve been coming to see you since, I think October last year. But the reason I want to get you on and talk about chiropractic in general, but there tends to be this big confusion, that kind of marketplace, whether who you should see, should you see physiotherapist, should I see osteopathy, should I see other people. And for me, after obviously seeing you, I believe we need to see everyone, quite frankly. And so it is good for the listeners to call for you to give your take on, you know, where physiotherapy fits in where chiropractic fits in. Osteopaths and all that kinda stuff.

Lauren: Yeah, that’s a great question, one of my favorites that we get asked obviously quite a lot. I think the reason is one of my favorite questions is because you can interpret and answer in so many different ways. I guess. I think in all of those realms with physiotherapy, chiropractic, osteopathy, even sports therapy these days, more manual therapies, personal trainers are perhaps doing more sports, deep tissue massage after that, venturing into the realms of sports therapy and things like that. I guess my first response is about making sure you’re seeing the person that you want to see if that makes sense, you know, you sort out a rapport with that person. You have the same understanding of what you want to get out of while their common goals and things like that. Do you mean to venture into the differences between chiropractic?

Darren: Yeah, it would, That would be great, for me personally.

Lauren: Yeah for Sure. So. My understanding, because this chiropractic can be quite different for different people, even us as practitioners, we can practice chiropractic quite differently. And that’s, I think the beauty of what we do is that there’s no set framework. we learn our skills and then we can because we can advise on lots of lifestyles, things we can really branch out and do it in a way that we want to do sports chiropractic, for example, the work with football teams or cycling teams or family chiropractic or some people just work with pregnant women. So for me, I work in I would call it a family practice for me what chiropractic is about. So chiropractic means to do it by hand. We work on people’s spines with the aim of restoring normal function to the movement of the spinal joints. So lots of people come and see chiropractor’s because they have pain in the neck or in their labor. And I guess sometimes the understanding is that we adjust the joint where the pain is and the pain goes away. But there is so, so much more to it than that in terms of the neurology behind what we do and why it works. So for chiropractic and for the way I work, it’s about making sure there’s a good connection and communication between the brain and the body. So if a joint in the spine isn’t working or isn’t or isn’t moving and functioning as it should be, that’s going to distort the communication between the brain and the body. And therefore, the body cannot the brain can’t see the body. In the way, communication is lost.

So what’s my aim always is to restore normal function to the spine and. So that’s when I could talk about that for 45 minutes, because there is so much I think in my lifetime, a guy won the Nobel Prize for finding out that 90 percent of the stimulation in nutrition to the brain comes from the spine. Well, obviously, which is huge. So if your spine isn’t moving and functioning as it should, your brain isn’t getting the input it needs to figure out what to do with the rest of your body. So we’re finding out more and more stuff like that. Some really, really cool research tells us about the effects of good spinal movement, input to the brain and how that prevents injury and pain and stuff like that. So chiropractic is really hard for me to comment on what I think osteopathy and physiotherapy is. So physiotherapy, so I work with some physios And for me, so I’m functioning on I’m focusing on restoring that normal function to the spine. And, you know, as you know, I work on knees and ankles and wrists and elbows and whatever is needed. And then obviously the rehab side of things is super, super important because once you have got the spine functioning in a way where it can see and see, see is not quite the right word, but it’s getting input well from the rest of the body. You can then work with the strengthening stuff, much, much more efficiently, you know. For example, if someone has knee pain, they can be doing some awesome rehab work, but if they’re joints, the lower lumbar spine is restricted and not giving good feedback.

The brain isn’t going to see and feel what is happening in that part of the body very well, and I love to say, you know, practice makes permanent, practice doesn’t make perfect so you can practice and practice and that that doesn’t make it OK enough. Like we are often the last port of call. Some people have often seen this person and that person, then the other person, and then they end up in our office where we’re used to being sort of last. It shows how the last set out in that respect. So yeah the physiotherapy, and obviously physios are doing lots of deep tissue muscle work as a chiropractor doesn’t do any deep tissue muscle work. I’ve got colleagues in the same practice who do, but as personal choice. I send people to go and see for days or have deep tissue massage therapy for that muscle work, which again is really, really important. Those stretch receptors in the muscle need to be firing up again to make sure you’re getting really good feedback in terms of perception to your brain. So, yeah, super, super important and. And then moving on to osteopathy, so I’ve had to work with osteopaths who are more similar to me than other chiropractor’s.

Darren: Right.

Lauren: So that I would say there is quite a lot of overlap. OK, in these days, actually in philosophy and in actually what we do on a day to day basis between osteopaths the chiropractors personally, way back when, the reason the we’re different professions, because mostly if you went to see an osteopath and a chiropractor we essentially seem to do that same manual…

Darren: Yeah.

Lauren: Adjustments and people are often a bit confused, which is exactly the same thing. But the reason we branched out into two different professions, as far as I understand it, is that. Long, long before anyone really knew how the body was working, which I still think we’ve got a lot to learn, osteopaths believed that when they were doing those adjustments, they were affecting blood flow.

Darren: Right.

Lauren: Chiropractors, the Palmers believe that they were affecting nerve flow and they didn’t agree. And so off they went to osteopathy and chiropractic and that was that. 

Darren: Was like the process in order to understand both of those professions is the learning and the time you take to go through it and become either osteo or chiro is that fairly similar.

Lauren: I believe so. I think I think we do a bit longer as chiropractic, but that might’ve changed. I graduated, um, in 2002, so. Well, like, I know, but when I graduated, yes, the chiropractic course was longer. We also get trained to read and take X-rays. OK, so we have that radiology qualification when we come out of college, which osteopaths don’t do. So the reason that chiropractors have done that historically was to look at the positioning of the bones and analyze discrepancies in alignment of the bones in that way. Obviously, x rays, the way we read x rays has changed a lot in that time. I could talk for another 45 minutes on the pros and cons of us being able to do that in a clinical setting. Yeah, because I believe it can be really, really beneficial to you.

Darren: Yeah, well, I think I think it’s really helpful to kind of get at least get a description from your perspective of what the professions are, because often when you hear people that have a problem, particularly men, their default response to resolving the problem is I just need to go see a physio, I’ve got a pain or an ache or a tight muscle here. Some guys have physio and they’re going to work on that part there and it would fix it. And often, as I found through trial and error, that’s not the case. The way you’re feeling, whatever restrictive muscle pain is tends not to be where the actual problem is.

Lauren: Yeah.

Darren: So, yeah,

Lauren: I think that’s really important to point out because symptoms, you know, literally are the tip of the iceberg. Yeah. And you have to consider so much more while expressing a symptom in a certain area. And it’s all very well. You can point to that symptom and push it and press it and make it feel better. But is that going to change the way you function so that a symptom doesn’t appear again as an alarm bell? No, not just poking and prodding it. That doesn’t make it go away. You have to consider the function of. Yeah, that much more sort of deeper neurological understanding of communication between the joints and the brain. And how to ensure that is as clear communication as possible. That’s what sports car operators are working with in terms of injury prevention at the elite level. They are working on people’s pain. They’re working on people’s function every day, along with lots and lots of other lots of physios, muscle work, because, you know, all those sorts of people within a team, nutritionists within a team, to ensure that people are functioning at their best for injury prevention. And I believe that should be applied to the general public as well. There’s no reason that should just be for elite athletes. You know, we’ve got the knowledge it’s about working as a collective in the public domain to ensure that people understand how their bodies work. Yeah, it’s a shame that people don’t have that deeper understanding of symptoms that that isn’t. Yeah. It’s just the tip of the iceberg.

Darren: Yeah. And I think that’s a really key point to highlight. And I think men are probably the world’s worst off in that category because it has to take me to get a squashed disc on the left side of you to do anything. And I would happily get out of bed in the morning in a state where I was completely immobile and inflexible for the first five minutes because I thought, well, that was cool because that was from the previous day’s training. And I guess what I’ve learned from coming to see you is that I see I can perform better with less effort if all of my spines are in alignment and my mobility, my flexibility is all as the body’s designed to work. But we men just wait until there is a problem and then they go and try and find the magic pill to get fixed when the pain is gone and then they just carry on. Right. Whereas. 

Lauren: And then you end up with a disc problem. Now, that’s a perfect example. You know, disc problem is a proper soft tissue injury from long term dysfunction within a certain area. Yeah, it doesn’t just happen suddenly. And people say, oh, I bent down to pick up my sock and you get a disc herniation and it’s like, how many times in your life have you picked up a sock? And it hasn’t caused disc herniation. So is the problem bending down to pick up the sock? No, the problem is the adaptations your body made because of some trauma or posture thing or whatever. And then, you know, it’s the straw that broke the camel’s back that one day that you went to pick up the sock or the cattle. That’s another one. People load the dishwasher. Yeah, and you end up with a disc herniation and people can get really frustrated because they’re like, why did that happen? And that’s why that deeper understanding of how your body works needs to be more widespread, I think. And like you say, dads don’t want to put them on the spot, but that there is like this cultural, you know, structure whereby men just keep going and don’t ask for help as readily as I believe they should. I’m a bit scared to put my head above the parapet and say, oh, I’m struggling.

Darren: Yeah,

Lauren: I need help. And yeah, just plow on and do that thing where they think, oh, if I do these stretches, that’s going to fix it. Right. If I take these painkillers, it’ll go away magically. But you say there’s a magic wand or magic pill that will make it disappear. And sadly, it doesn’t work like that.

Darren: No. And I think it’s a combination of like the caveman approach and the ego getting in the way, right. Yeah. Like you say, we don’t want to admit that we’re in pain. We don’t want to admit that we perhaps are not in a good place and we want to maintain this macho image and we want to continue. We just pop a few pills and carry on. But actually, I think if you are really concerned about long term health longevity, you know this and I come back to this all the time, and that’s maintenance. And I think men can understand this point. And that is I’ll post out about this earlier on this week about the engine management light on your car. Yeah. The guy gets into his car today and that comes on and has a massive panic attack on the funds. Gary, you get it booked in and get it sorted, but when that happens to us, we ignore it.

Lauren: Yeah. It’s that alarm bell. You know, by the time you get to a symptom, it’s not just a warning light. It’s beeping. You know, something needs attention. Yeah. And you can’t keep ignoring it or just taking painkillers and hoping it’s going to go away because it will manifest in a different way. A different time. Yeah. It’s my belief, my understanding of how the human body works. It will. So come and get you in another form another time,

Darren: And this is not necessary if people listen to this and they’re not necessarily yet hitting the gym hard or doing specific workouts with specific sports. This is just daily day-to-day living, isn’t it, that we need to be aware of when we need to stop maintaining our bodies better?

Lauren: Yeah, yeah. And so this is where it comes down to. You know, what causes these problems in your spine and your emotional state will cause you to have problems within your spine. You know, so if you think about people like, well, how does that work? And so if you actually look at the physiology behind that, if you go into a fight or flight state, so if you’re in a stressed state, you lift your shoulders, you your heart rate goes up, your respiratory rate goes up, that will change the function of your ribcage, of your spine, the tone around your neck, muscles that fight or flight state that we’re supposed to be in. So temporarily, sadly, is a state that especially this last year, that people have been in it for much, much more extended periods of time. And we know that things like heart disease, type two diabetes, things like that come from being in that extended fight or flight state, those extended stress hormones. And indeed, yeah, we end up with tensions in our body from being in that state. So we need to and this is where our lifestyle advice comes in. We’re trying to help coach people out of that and into their rest and digest state so that their bodies can relax. They can reduce that increased tone that’s always going on in the spine and actually allow it to rest and stretch and move in a more gentle and effective way? So, yeah, our emotions contribute to restriction in your spine if you actually really look at the physiology.

Darren: Yeah. And I think that’s an important understanding to have because if you were to talk to any of my clients about that, I would probably look at me straight to you. Can I understand it a bit better now? It Makes perfect sense to me. Stresses and strains that were on how we show up with a family and there’s very simple processes that we can implement. Isn’t there? into a kind of daily routine that will stop us from continually being in that state?

Lauren: Yeah, absolutely. One thing that I’m really working on with people at the moment, because it seems to be a thing, is just a breath work trying to get dads to do a breath work, you’re all enough to do this. so thank you, and, well done. But it takes a bit of a bigger understanding and conversation around why Breathing more consciously can affect how you perform, for example, in a sporting sense. And that’s a really good way to get it with people who do want to perform is to actually explain to them, know if you want to perform efficiently, like you said. If you’re taking care of your spine and you’re doing the work, you can perform so much more efficiently. So, yeah, by putting in the groundwork into your general state nutritionally, emotionally. and physically that will contribute greatly. That’s a foundation to help you perform much more efficiently and people are always a bit surprised by that when they come and see us. And then we start talking about the stuff and then they’re like, hey, you know, I’ve noticed that when I do this and this and you’re like, you know,

Darren: I’ve had that conversation.

Lauren: Yeah, absolutely.

Darren: Yeah. And it is. And I think as well, there’ll be a large majority of people listening who will have their space jobs. And that, as we know and this sounds a bit of a marketing term, but sitting is the new smoking. So I’ve heard all the rest.

Lauren: Well, the one I like is sitting on your spine. Sitting on your spine is like sugar to your teeth. All right. Is that that that causes decay, basically.

Darren: Yeah. So for people listening to this then maybe even sitting at a desk, what would you say? Are they the kind of maintenance things I could start to implement to alleviate that? Because not everybody is going to be able to go into their office and say, right, I want to stand up at my desk. You know, I have that luxury, so.

Lauren: Movement is key, so just make sure you move that some great resources out there about. I think it’s called Stand Up Britain by trying to get people because in other countries standing desks are the norm in office spaces. It’s just us Brits that insist on our lovely leather chairs and big oak desks. You know, I think that is part of that tradition. And so, yeah, you know, there’s so much research on how moving helps with, again, coming back to, you know, diseases of chronic living, heart disease, diabetes, cancer, Alzheimer’s, all those sorts of things. There’s loads and loads of research on how movement reduces. The likelihood of you getting those sorts of things, and it’s the same when it comes to spinal decay, you know, if you move so the way joints get their nourishment is through that movement. If you think of the cartilage like a big sponge, the way it sort of squeezes nutrients in and out is through loading and unloading. And certainly the way we’re pumping blood from our feet, for example, is by the muscles working on the veins to actually shunt blood back up to a heart. So you’re not getting that stagnation. So if you just think that, visualize that. So if you’re sitting through this, you can sit on something I recommend quite often called a sit fit, which is like a round squishy cushion. So instead of sitting on your pelvis so much, she’s sitting on a wobble cushion.

So and, you know, as humans, we just tend to wobble around. If we’re going to sit on something like that, you to mess around with it, encouraging people to maybe have two different chairs, like maybe have a Nikoli chair or stool and then your normal chair so you can do a couple of hours and one and then a couple of hours or another in a different posture. All it’ll have it’s like if you’re going to take a phone call, stand up and chat while you’re standing, stand on one leg in a decent balance or close to doing it. And that’s just about making good habits and wanting to take care of yourself. And that comes down to that. I mean, I guess that’s kind of like we’ve touched on showing up for yourself. And you’ve got to want to do that and remove any roadblocks, I guess, for wanting to do that. But setting a little yeah. Little habits. I have people put Post-it notes on their screens that set alarms on their phones and things like that. So just there’s some lovely little exercises you do while sitting at your desk, you know, sit and do some stretches that I often share with the practice members. So there’s lots of ways to move while still being effective at your desk.

Darren: Yeah, I think and I think there’s two things you said that one is if you listen to this anyway, you’re aware that you want to change and then habits aren’t. There’s putting things in place to, like you say, alerts on your phone, Post-it notes, things like that in your environment. So that is conducive for you to do those things, you know, it’s on and everything else like that. Because I think, you know, I’ve had this discussion about when I was stretching, I wasn’t due initially when I had the pain. Funnily enough, I was doing them the pain I did. And then, you know, I just gradually forgot to do them. Yeah. And if I got to a point in the day where I was really tired, they weren’t as effective. So it’s about being aware of that and then putting practices in place to do it at different times in the day, but making sure you’re consistent with it as well. I think this is an important thing.

Lauren: Yeah, and again, I do think that slightly culturally, you know, we all clean our teeth, right? Yeah. We all go to the opticians. You wear glasses if you can’t see. OK, we’re taught to look after our bodies in some ways. Well, why are we sort of missing out on that movement? As humans, you know, we should all absolutely be moving our bodies for at least 20 minutes every day. Yeah, at least so. Yeah, I think that’s a bigger societal question as to why we’re not doing that and when we will clean our teeth every day.

Darren: Yeah, and I think we all or some somebody said a good phrase to me last week. We’re devolving as humans. we are devolving. Becoming more sedentary, everything is on these electronic blockers in front of our faces. We have less need to go out and do certain things. You know, walking to the shops, you’re more inclined to get into the car, you know, all the things like that. And again, it just comes back to understanding and awareness rather than waiting until there is a huge problem. Build that in part of your daily routine, like you say, cleaning your teeth, but unfortunately we don’t until there is a problem. So in terms of the next level, we obviously identified habits that we can implement into our daily routines. I now believe seeing a chiropractor once a month for me personally, given what I do, is key for not just my performance, but for my long term health and longevity. So, you know, rather than waiting until there’s a pain there or there’s an issue in my wallet and mobile in certain areas, what would you say the next things that people can do, like stretching and.

Lauren: And. So everyone should see a chiropractor, because that is you know that for me, that is such a deep belief, I really don’t know how people get through life without one thing spines attended to by,

Darren: You know, if I can just interrupt you there as well. And what you said to me recently really struck home for me. You said you see this lady? I think she said she was ninety three and she still plays tennis. Yeah, yeah, yeah. And I thought, well that’s what I want to do.

Lauren: Yeah. me too! me too.

Darren: You know, if that means I come and say chiropractor from now until I’m in my 90’s, that’s what I’m going to do. Because why wouldn’t you.

Lauren: Yeah, why wouldn’t you. And it is this thing about. I guess, you know, next level, why wait for pain before we show up to take care of our bodies? That’s probably the next level for me, like self care should be there and be in place. Just to achieve health and longevity, it shouldn’t be something we do when everything goes wrong.

Darren: No.

Lauren: So that’s your nutrition, your exercise and then your emotional health as well. And we’re really good as a population about just winging it until it goes wrong and then thinking, why? Why has this happened to me? What did I do wrong? And that’s just lack of education, certainly from. You know, being a child, always, you know, we never really, really get taught what self can mean and how we should be approaching it from every angle, every angle of our life and. You know, we all hear those stories of the guy that was super fit and healthy and he went for a run and he had a heart attack. Yeah. And so people believe that that person is healthy. And therefore, there’s nothing they can do. That means that they aren’t in control of their health and that’s just not true. We are in control of our health and. But you have to have a much deeper understanding of nutrition and a deeper understanding of what emotional health is and. And showing up for your body every day. Yeah, to align yourself with that journey towards, you know, health and longevity and. If you really ask people what the most important thing in their life is, they often want to be healthy, but they just don’t know how to do it.

Darren: And I think not wanting to get too much on my soapbox, I think we have given up the responsibility of health to an external organization being the NHS. And I think I’ve said this many times before. The NHS is an amazing organization. But I think the model in which we follow as huge as a population is broken. So health is not going to see a doctor. Health is daily. You can manage and monitor your health like you manage and monitor your car, your heating system and all that kind of stuff at home. And I think if the last year has taught us anything, it is absolute proof that as a population we are winging it because this virus wouldn’t have taken so much of a hold had we not been looking after our health. And it’s whilst the what you’re explaining and the science behind it is very detailed and sometimes difficult to understand. I believe the actual practice of implementing that is relatively straightforward.

Lauren: Oh yeah. Super simple. Yeah, yeah. Yeah. And I think this is the bigger question of what is health. And is it merely the absence of disease or. You know, what is it, your ability to perform and function in any way you desire? Yeah, and that’s a much bigger question I think we should all be asking ourselves. You know, the NHS is as great as Sitka, believe you me, if I have a car accident or, you know, anything else, I want to go to that place and then for those people to help me. But the other is a great analogy that if. In terms because obviously we get lumped into the term of alternative or practitioners or something like that, but, you know, so if your house was burning down, you call the fire brigade, right. And they turn up with hoses and axes and whatever, and they put the fire out. But then what happens once you put the fire out? All you’re going to want to live in that house is obviously no, and so that’s where you self care comes in, the decorators and the soft furnishings and the, you know, all those things that make a place habitable safely. And I think that’s a good way to think of our bodies, you know, if something does go wrong. Yes. Sometimes we need to take some really serious and drastic action, but then you have to really put the work into the final detail to take care. Take care of where we live and we’ve only got one of those, right?

Darren: Yeah, and you know that, yeah, that’s an important point, in so much as yeah, it is sometimes in a lot of cases it’s too late. Have gone past the point of not necessarily no return, but the point of where you can actually bring your health back to where it once was deteriorated to such a point that you can get it to a level but not a level back where you were. So is and and it’s not just a case of going to have a procedure or anything else

Lauren: To do it. Yeah, yeah, yeah, yeah. You know, lots of times people come to me with back problems and they think they can just go and have surgery and it’s all going to go away. And the truth is, we support so many people in and around having surgery because, you know, the surgery is putting out the fire, but there’s a lot more to it than that.

Darren: Yeah, absolutely. So what would you say all the five things that dad’s guys listen to this could do today to kind of make it so that they don’t go to that ball at that point of no return?

Lauren: Oh, good question. You could have given me that in advance, things I think, particularly for dads. Yeah. Who do you like to just plow on and perhaps not stop and reflect on what’s going on in their bodies.

So movement. Is number one yeah, we know that that is the best thing you can do to support your physical and emotional well-being. Full stop. So you need to choose something you love to do, something you want to do, otherwise you’re never going to do it. Don’t wake up one morning and say, well, I’m going to go to the gym five times this week and lie to myself in class if you hate it, because It’s literally like self-torture. So don’t do that. You know, if you like to walk or if you like to play golf or gentle, gentle exercises, Grace literally is about the movement rather than the sport, if you see what I mean. So go for a walk, ride your bike. Don’t compete with anyone else

Darren: Obvious point to avoid, I think.

Lauren: Yeah, that’s not what it’s about. Is about showing up for yourself. Yeah. And improving yourself and I see that a lot of people start and they take up something and then. They sort of talk themselves out of it because they’re never going to be the world’s best, and that’s not as bad as health and longevity. So if you come at it from that perspective. I think, yeah, just to start moving, yeah. Make it fit in your day, you know, if it works at lunchtime or in the evening, again, don’t beat yourself up about it. And if one day you don’t do as well as you did it the day before, don’t sweat it. Just show up again the next day. So, yeah, movements. 

Breathing is actually a really good one because everyone’s this I could talk about this butterfly and bringing ourselves back down into a rest and digesting and breathwork is a really good way to do that. I did a little Instagram post about that last week and just really little simple breathing exercises, loads and loads, loads of breathing exercises you can do, but be essentially breathing in through your nose, out through your mouth, holding the top on the bottom of the breath. And that will help bring down your heart rate, respiratory rate stress, basically. Yeah, it’s a really lovely, lovely way to access that if you’re stressed and anxious, which a lot of people are at the moment. So breathwork. Uh,

Nutrition. Where do we start on that? Um. I guess my top tip about the nutrition stuff is to just try and eat real food. Yeah, and I know there’s so many ways you can approach nutrition these days. But just try and eat real food within your belief system, you know? Whichever way you will not go, but yeah, staying away from processed pre-prepared food and trying to show you your cooking, your own food at home. I know that can sometimes sound like a daunting task with some dads, um.

Darren: Yeah, again, just making us have this big cliche, the same twenty four hours in the day and it doesn’t have to be difficult. You can cook and nutrition in under 15 minutes.

Lauren: Oh, so, yeah, especially with kids. So I’m a great one for them. So, you know, give my kids a boiled egg and some real carrots and cucumbers. I like that dinner is OK. It’s not you know, it’s very nutritionally dense. Yeah but it’s not I haven’t slaved for three hours over shepherd’s pie or whatever it may be and yeah. You know, that’s super, super healthy food for them. So, yeah. That’s three.

Another good one is actually, I guess, will. Is about emotionally moving forward towards those things, though, listening to that voice inside your head, that’s always like I guess I touched on that by saying, you know, when you’re exercising, it’s about you and your steps forward, not comparing yourself to anyone else. And that comes across all those fields, just listening to the chat that’s going on in your head a little bit and becoming aware of that. Especially the negative self-talk that people can have around making changes towards better health. Yeah, I mean, I haven’t got time. I can’t do this. I can’t. I can’t. And just trying to reframe into, you know, I’ll do the best I can right now. Yeah. And that means different things to different people.

Uh. Yeah, that’s a whole topic right there. But yeah, I guess I guess the first thing is just becoming aware of that. That’s four,

What’s number five, a chiropractor. Oh, yeah, oh, should narrow that down to a chiropractor, to go and see someone who will help you take care of your body. Don’t think that stuff has to go wrong. Before you go and seek help, yeah, you know, everyone who is doing exercise on purpose is an athlete. Yeah. And that means you get whatever exercise that may be. And that means you need support. From others around you to help you achieve that, you know, these cave drawings of people standing on each other’s backs and pulling their arms around, you know, we’ve been taking care of each other’s bodies for as long, you know, since time began for humans. Don’t think that you have to wait. First senator, to do that, because you’re absolutely right and more and more, thankfully, people are seeking out just. Just to show up and say, hey, this is my body, what do you think? Yeah, what can I do to help it rather than wait for things to go wrong?

Darren: Yeah, I think that final point points a great one, actually, because I think what just came up for me that is you talking about that is often when we think about fitness, we immediately go for running to the gym, which is actually the whatever endeavor is you want to take up actually could be way more enjoyable if the general function of your body was in a better state. Yeah. And it wouldn’t feel like it was so hard or so much of an effort if your spine is in alignment. And your mobility was good. Yeah, I think that would be a great approach to take.

Lauren: Yeah. Yeah. You know, imagine if everyone was, for example, seeing a chiropractor and having a massage once a month. Imagine how much happier the population would be, right? Yes. That little bit of self care. And again, lots of lots of other other cultures do that. You know, that is more of a cultural norm in other places. That’s a very British stiff upper lip. We must carry on. We don’t need help or dare I say it, a slightly male masculine trait that people have. So, yeah, I reach out for support and don’t embrace it and take it for what it is or enjoy it.

Darren: Yeah, absolutely. But I mean, it’s definitely had a profound impact on all various different areas, particularly with this sport. I do. And exercise and just general mobility, stretching, and that type of thing. So yeah I highly recommend it. So thank you very much for coming on to the podcast today. I really appreciate you giving me your time. And so, OK, if people want to connect with Berkhamsted Chiropractic, what’s the URLs, Instagram, follow you on Instagram, trying to convince you to do more videos

Lauren: That’s my personal block. I need to do more videos. So we are on Instagram with Cairo. We’ve got a Facebook page out there. I admit I don’t use it very often. Um, I’m just so busy and practicing practice members. You know, my work is face to face. I’m not often in front of a computer, but yeah, we’re trying to add some value with sort of a YouTube channel and actually just trying to get the message out there a bit more about things you can do towards health, because I think it’s a really important public message. You don’t just need to see a chiropractor to learn about that. And I would like to share that more. So, yeah, I’m starting to do some more Instagram. Stuff that’s probably the best place to still find us. We’ve got quite a few. There are four chiropractors at Berkhamsted Chiropractic. So, yeah, we’ve got the Instagram there and our website at Chiropractic, you can have a look on and find out more about who’s there and what we’re doing.

Darren: Alright. Well, Lauren, thank you very much for your time today. And I’ll look forward to seeing you again soon.

Lauren: Lovely Thanks so much, Darren that’s great.

Darren: Thanks for listening to the Fitter Healthier Dad Podcast. If you enjoyed Today’s episode, please subscribe. And I would really appreciate it if you could leave a review on iTunes. All the things mentioned in the website will be in the show notes and a full transcription is over at FitterHealthierDad.com