Level Up Spine Care and Rehab

Level Up Spine Care and Rehab Level Up strives to get you back to the movement you love!

Here we use a conservative approach via chiropractic and various rehab techniques to quell your discomfort.

04/03/2026

Happy Friday! Here are my top recommendations for supplements to stay healthy! Here they are:

1. Multivitamin: A good quality multi from a good company (i.e. Thorne) with good absorbable nutrients covers some of the pitfalls in your diet

2. Magnesium: getting a good source, which is the running theme today, with a broad variety of different forms of magnesium is great. With soil nutrient depletion, most of us are deficient in Mag

3. Omega 3’s: Sourcing from a clean sustainable source (ie Thorne, Nordic Naturals, etc) is good to have for heart health amongst other things. Or eat 2-3 servings of fatty fish a week

4. Creatine: Don’t need anything fancy here. Good ole creatine monohydrate is good. I again source mine from Thorne. Creatine is long known for its muscle benefits but as of recently some data shows it is great for brain health.

5. Vitamin D3 with Vitamin K2: Vit D is implicated in helping in a host of things these days. But taking it with K2 increases the synergistic benefits the have.

Bonus:

Co Q10: Added this to my regiment for a boost of energy as it helps with cellular production of energy. Thorne has a great source!

Berberine: A yellow herb known for its metabolic benefits; specifically with blood sugar control.

As always contact your healthcare professional before adding these to your daily routine. But if you have any questions at all DM me!

Have a great weekend!

03/27/2026

Happy Friday!

Today let’s talk fasting; specifically Protein Sparing Modified Fasts or PSMF. Fasting of all kinds can be apart of a healthy lifestyle, but as of recent I have been implementing PSMF days to try and burn a few extra pounds of fat while preserving my lean muscle mass.

So here’s the scoop on how to do it, eat between 100-150g of protein for the day, 30g of fat and practically zero to very minimal carbs from non-starchy sources that day. The total calories should be between 850-1000 for the day. This setup allows you to reap the benefits of fasting (autophagy, weight loss, etc), but you preserve your lean mass. I’d say sprinkle 2-3 days in a week or sometimes I like to just do a full 5 days and refeed over the weekend. You should consult your healthcare provider to help guide you if you have any concerns. Feel free to DM me if you have questions.

Have a great weekend

Time to recharge the batteries 🪫. The office will be closed from 3/16-3/23. If you have any concerns feel free to call t...
03/15/2026

Time to recharge the batteries 🪫. The office will be closed from 3/16-3/23. If you have any concerns feel free to call the office and we’ll return your call. We’ll resume our normal hours 3/24 8am-6:30pm.

03/13/2026

Video 2. Exercise Snack of the Day! This is for anyone but is especially good for our older crowd. One of the biggest risks when aging is falling. And due to poor muscle quality and strength, most can’t get up. Let’s get ahead of that with this snack right here. Just get up and down off the floor ideally with the least assistance for a minute straight. That’s it! Hope you all are enjoying this series

03/13/2026

Happy Friday! Back with some facts. Today we highlight muscle. Muscle in the traditional sense is thought of as just moving through space or the bodybuilder vanity look. However, even though it does have the aforementioned qualities it does so much more. From blood sugar regulation, being anti-inflammatory, helping your brain, increased metabolism and much more, it is by far my favorite organ! I’ll be out next week so I’m dropping two videos today. Have a great weekend!

03/06/2026

Back with you all after a week hiatus. Sorry about that. But I wanted to give you all a follow up to the Exercise Snack video of how easy this could be. I mean you could really do anything you wanted that’ll get your heart rate up. Do it for 1 minute at the top of each hour or so and you’ll get all the benefits of exercise in time efficient manner!

It’s starting to warm up (hopefully lol) and your activity is going to be up. While that’s a great thing; if you’ve been...
03/06/2026

It’s starting to warm up (hopefully lol) and your activity is going to be up. While that’s a great thing; if you’ve been nursing any aches and pains through the dark of winter, give this a try!

02/20/2026

Another Friday means another Healthy Habits tip for you all! Exercise can either be your happy place or your dreadful place, I know. But the fact remains that exercise of some sort is great for us. Most of us at some point have found excuses on why not to do that workout at home or the gym.

Well today let’s talk EXERCISE SNACKS! These are small bouts of exercise sprinkled throughout your day in as little as 30 seconds at a time. There’s some science showing that these bouts cumulatively can give you some of the same benefits as a devoted longer session would. So when you think you don’t have time YOU DO!

Get your exercise snacks in people. And until next Friday, stay healthy 😎💪! And also if you’re looking for more help on your health journey, DM me and we’ll see what we can do.

02/13/2026

Back this week with a tip. Last week I was feeling a bit stuffy so I apologize.

I hear this all the time from people that they can’t lose weight because they can’t exercise. Yes exercise burns calories but in the context for weight loss it’s a poor strategy to do so. Exercise is phenomenal for a bunch of health parameters and continue to do it most days of the week if you can; however you want to pay more attention to what you eat when trying to lose weight. Being in a calorie deficit and having protein dialed in is going to give you more bang for buck!

Now everyone’s weight loss journey is different and there could be some other health issues in the way, but generally with all things accounted for, getting the food right is where the “magic” happens. If you need a helping hand in reaching your goals, I am here to help as your health coach. DM us if you want to have a chat. Have a great weekend and stay healthy 💪

01/30/2026

Calorie/Macro tracking can be a pain. Also it can be a big reason some shy away from diets in general. I get it, who wants to add an extra thing to do when dieting itself isn’t that much fun? But it can be very eye opening.

We all think we don’t eat a lot but when you start tracking, weighing, etc, it will reveal most times that we do in fact eat too much. Some of us don’t eat enough. Either or can hinder one’s progress in reaching a targeted goal.

So typically I would suggest, tracking what you eat now for a day or so just to see how you stack up. Then when you start a diet track for a week so you can see what proper portions look like. This can help massively in reaching your goal. You don’t have to do it always, but some find it’s the best way to hold themselves accountable and to keep things on track.

See you all next week; have a great weekend!

Due to inclement weather we will be closed tomorrow, Monday January 26th. We will reopen normal hours on Tuesday the 27t...
01/25/2026

Due to inclement weather we will be closed tomorrow, Monday January 26th. We will reopen normal hours on Tuesday the 27th. Stay warm and safe!

01/23/2026

Healthy Habits 2026 Pt 2: Energy Macros.

For years there’s been a low fat camp or low carb camp. Each one feels that the macro they’ve decided to lessen is the devil 😈 lol. But to be honest neither is. More context is needed of the ratio of both in any given meal, food product, etc. Basically you just need to figure do you want to allot more calories for energy in the carb realm or fat realm. Obviously when you can, choose whole food sources of both. So if you like carbs, take the fat down to a reasonable level; and on the other side if you like fats, take carbs down to a reasonable level. As always, each individuals program and diet plan relies on activity levels, metabolic status (ie diabetes, high cholesterol or triglycerides(fat droplets)), etc. But dialing in these changes along with optimal levels of protein can be a powerful tool on the road to a healthier you! Stay tuned for next weeks knowledge nugget!

Address

5419 Deale Churchton Road Suite 102
Churchton, MD
20733

Opening Hours

Monday 3pm - 7pm
Tuesday 9am - 7pm
Wednesday 3pm - 7pm
Thursday 3pm - 7pm
Friday 9am - 2pm

Telephone

+14436074908

Website

Alerts

Be the first to know and let us send you an email when Level Up Spine Care and Rehab posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Contact The Practice

Send a message to Level Up Spine Care and Rehab:

Shortcuts

Share

Share on Facebook Share on Twitter Share on LinkedIn
Share on Pinterest Share on Reddit Share via Email
Share on WhatsApp Share on Instagram Share on Telegram

Category