Chiropractic Wellness Center Ltd

04/04/2026

04/04/2026

Maltodextrin.... Do you ever read your food labels? Check out the Yuka app for your smart phone. Just scan the barcode on a product and get instant feedback on great, good, bad etc. And it will tell you why! Too much salt, sugar, bad fat, etc as well as additives and if they are really bad or just so-so.

04/03/2026

Too good not to share...... I enjoy being a chiropractor and helping others! But we all need to remember, there is no magic quick fix for many health problems. Chiropractic adjustments are a great natural approach for many conditions, there is even a time for medications, injections, surgery, etc. But if we are not willing to help ourselves, make a few positive lifestyle changes, our improvements with many treatments are often going to be somewhat limited and possibly short lived.

04/01/2026

If you want to live a long and healthy life, it is essential to tend to your inner garden: the microbiome.

04/01/2026

Interesting! This is the principle of hormesis. The same principle behind why exercise works (muscle damage triggers repair and growth), why sauna exposure improves cardiovascular health (heat stress triggers protective adaptations), and why fasting has metabolic benefits (nutrient scarcity activates cellular cleanup).

People who live at higher elevations have consistently lower rates of type 2 diabetes. This has been observed across multiple countries, cultures, and lifestyles. For years, researchers assumed it was lifestyle differences. More walking. Less processed food. Thinner air forcing the body to adapt.

But new research has identified the actual biological mechanism, and it is more interesting than anyone expected.

At high altitude, the body adapts to lower oxygen availability. This triggers a cascade of metabolic changes that improve how cells handle glucose. The adaptations mimic some of the same pathways that are activated by exercise and caloric restriction, two of the most well-established interventions for metabolic health.

In other words, the stress of altitude does something useful. It forces the body into a state of mild metabolic challenge, and the body responds by becoming more efficient.

This is the principle of hormesis. The same principle behind why exercise works (muscle damage triggers repair and growth), why sauna exposure improves cardiovascular health (heat stress triggers protective adaptations), and why fasting has metabolic benefits (nutrient scarcity activates cellular cleanup).

For those of us living at sea level, the lesson is not to move to the mountains. It is that mild, voluntary stress is medicine. The body does not get stronger from comfort. It gets stronger from challenge.

A brisk walk. A cold rinse at the end of a shower. A meal with a longer gap between the last one. A 3-second eccentric chair lower. These are all sea-level versions of altitude.

Challenge your body gently. It was built for it.

03/18/2026

Do you ever want to be a little HEALTHIER? Maybe stronger, faster, have better balance and endurance? Lessen your FALL risk? Maybe lose some weight, gain some energy, lower your stress, improve your focus? It does NOT come staying in the easy lane! To improve ourselves in most any way, we have to challenge ourselves a bit! Getting out of the comfort zone, maybe even causing some slight discomfort! For example, while slow and steady aerobic exercises are great, we have to up the intensity to more moderate and high levels for a few short bursts at times, to make measurable gains, versus just staying the same or maintaining our current state (which is certainly fine in some cases). This could be slow walking, jogging, or bicycling, with some shorter brief bursts of faster paces and intensity for a few minutes or more, resting in between at our slower pace.... If we never get a little short of breath with higher intense exercises, we will never truly make aerobic gains. Of course, IF you have any concerning health conditions, you should always consult with your health provider if you have any questions if this would be safe for you.

03/18/2026

Someone once asked, since I cannot take ibuprofen or naproxen, what can I take to help with inflammation and pain? Well, the list is long, but keep in mind natural things take a bit longer to work versus pharmaceuticals. Higher dosages are sometimes needed for therapeutic results, or combinations, and if you are on pharmaceuticals, keep in mind there can be drug:supplement interactions. Discuss with your health providers and do some of your own research please! Many pharmaceuticals also inhibit optimal absorption of many nutrients. Turmeric, ginger, garlic, and most herbs and spices have anti-inflammatory properties. Can be a capsule, powder, tea, whole food. Numerous teas are great, but we need consistency, as with all of these things for best results... Quercetin, bromelain, N-acetyl-l-cysteine, vitamins C, D3, K2, magnesium, higher doses of omega-3 fats, probiotics, and much more. The Mediterranean diet is a key, Anti-inflammatory versus the Pro-inflammatory Standard American Diet (SAD). REAL food, protein, fiber, vegetables, a little fruit, lots of berries, fermented foods. Limit ultra-processed foods, sugar, seed oils, additives, alcohol, ni****ne. Ice pack use, heat at times, numerous topicals to try and use, such as Voltaren, Biofreeze, CBD, lidocaine, etc. Some movement, stretches, exercises, adequate sleep and manage stress! Can you think of a few more things? What works for you?

03/15/2026

Small consistent changes make a BIG difference!

In combination, these diet and lifestyle habits can slow aging, boost vitality, and increase your chances of living a long, healthy life.

I post new health content every day. Follow so you don’t miss it!

And for more longevity secrets to live past 100 years, check out this video: https://drbrg.co/4bndlfq

03/15/2026

Muscles serve a critical metabolic function that most people never think about: they are the body's primary site for glucose uptake after eating.

Muscles serve a critical metabolic function that most people never think about: they are the body's primary site for glucose uptake after eating.

When muscles are not contracting, they largely stop pulling glucose out of the bloodstream. Blood sugar rises higher, stays elevated longer, and the pancreas produces more insulin to compensate. Over years, this pattern drives insulin resistance (the root mechanism of type 2 diabetes).

Columbia University researchers tested five different 'activity snack' schedules against uninterrupted sitting. The winner: a 5-minute walk every 30 minutes.

That protocol reduced blood sugar spikes after meals by 58%. It also dropped blood pressure by up to 5 mmHg across all the walking conditions.

The mechanism for the blood pressure finding: sitting creates bends and constrictions in the blood vessels of the legs. Standing and walking regularly restore blood flow and reduce that pressure.

This is not about getting 10,000 steps. It is about interrupting the physiological shutdown that starts within 30 minutes of sitting still.

Set a timer. Stand up. Walk to the kitchen. Walk back. Your muscles and pancreas will both thank you.

03/14/2026

Berberine is one of the most powerful natural compounds for metabolic health. Research shows it can increase GLP-1, a hormone that supports appetite control, blood sugar balance, and healthy weight. "Nature's Ozempic"! 500 mg/meal, with Ceylon cinnamon!

Berberine is one of the most powerful natural compounds for metabolic health.

Research shows it can increase GLP-1, a hormone that supports appetite control, blood sugar balance, and healthy weight.

It works by helping:
• Slow carbohydrate absorption
• Improve insulin sensitivity
• Support gut bacteria that stimulate GLP-1

When these metabolic signals are working well, maintaining a healthy weight becomes much easier.

If you want to better understand what’s happening with your metabolism, comment 'PANEL' and I’ll send you my at-home bloodwork test kit so you can get a clearer picture of your hormones and metabolic markers.

And if you want to learn how to naturally reverse insulin resistance, comment 'INSULIN' and I’ll send you my free class.

03/14/2026

Movement keeps the blood flowing.

Movement keeps the blood flowing.

Stillness lets it stagnate.

Your body was designed for circulation.

For motion.

For steady activity throughout the day.

Long hours in a chair slow everything down.

Energy drops. Stiffness rises. Strength fades.

Stand up.

Walk for a few minutes.

Stretch your hips and shoulders.

Choose movement.

Your body responds quickly when you do.

03/14/2026

Your calf muscles are sometimes called the second heart. And most people never use them. Here is why that matters: every time your calf muscle contracts, it pumps blood back up from your lower body against gravity. When you sit all day, that pump goes quiet. Blood pools. Circulation slows. Your cardiovascular system works harder. We need to activate those muscles more!

Your calf muscles are sometimes called the second heart. And most people never use them.
Here is why that matters: every time your calf muscle contracts, it pumps blood back up from your lower body against gravity. When you sit all day, that pump goes quiet. Blood pools. Circulation slows. Your cardiovascular system works harder.
Standing calf raises fix this. And you can do them literally anywhere you are already standing.
Try this: every time you are at the kitchen counter, waiting for coffee, brushing teeth, or standing at a desk, do 20 slow calf raises. Up. Hold two seconds. Down.
Benefits:
🦵 Improves venous circulation
🩸 Reduces blood pooling and leg swelling
❤️ Supports blood pressure regulation
⚡ Activates metabolism during sedentary periods
🦴 Strengthens bone density in feet and ankles
No equipment. No extra time. Just use the time you already have.
How much time do you spend standing in your kitchen each day?