SELF-CARE IS NOT SELFISH

A MESSAGE TO THE DOCTOR WITHIN

Excerpt from my feature in Chiropractic Economics Magazine: Issue 16 - Click here to read the full self-care article!

It took a while for me to create a practice not based on performance, competition or achievement but accepting, experiencing, connecting and sharing. I need self-care to be Dr. Jeffrey Tucker and just Jeff. I frequently practice noticing and nurturing the quieter forms of joy, such as presence, health, connection, belonging, peace, ease and well-being. It took me too long to figure out that part of self-care is what I and my loved ones experience together, and not necessarily what is produced.

As we walk this pathway of being health care providers, engaging the study of holistic care, we cross the broad terrain of the personality, ego and soul. We see more clearly who we are and how we’re connected to the greater whole. First, nourish our self-relationship. Move past obstacles. Emphasize creating healthy relationships within healthy lives.

SELF-CARE TIPS

1. Prioritize sleep.

Make sure to get enough restful sleep each night. I aim for 7-9 hours of sleep, as it plays a crucial role in overall health and cognitive function. Spend money on a good bed and create a comfortable sleep environment. My best sleep hack is trying to eat at least three hours before bedtime.

2. Eat healthy nutrition.

Focus on consuming a variety of vegetables, fruits, whole grains, lean proteins and healthy fats. Limit processed and sugary foods, as they can negatively impact your energy levels and mood. If you don’t know what to recommend, fall back to the Mediterranean Diet. 

3. Set boundaries and learn to say no.

It’s essential to set boundaries in your personal and professional life. Learn to say no when you feel overwhelmed or need time for yourself. Prioritize activities and commitments that align with your values and bring you joy.

Remember, self-care is not selfish; it’s necessary to take care of yourself to be able to take care of others and perform at your best in all aspects of life. 

UNVEILING THE POWER OF BFR TRAINING

HOW B-STRONG IS CHANGING THE FITNESS GAME

I’ve been talking about the remarkable benefits of BFR (Blood Flow Restriction) Training for several years now. The research is in...

Muscle Function: BFR Training has been proven to be an exceptional tool for improving muscle function, particularly among older adults. Even walking with BFR can result in a 2.5-4.5 fold greater improvement in performance on all measures of physical function compared to conventional exercise. This means that individuals can experience substantial gains in strength and functionality, making everyday activities easier and more enjoyable.

Tendon Health: Studies have demonstrated that both high-load (HL) and low-load (LL-BFR) training can induce significant increases in tendon health. After just 14 weeks of training with BFR, individuals can experience substantial improvements in tendon strength and resilience. B-strong's BFR training equipment is designed with safety and effectiveness in mind, ensuring that users can reap these remarkable benefits while minimizing the risk of injury.

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Hormonal Response: Growth hormone (GH), a key player in muscle growth and repair, can increase dramatically with BFR exercise. Compared to control groups, GH levels have been shown to increase 78 times, and they can surge up to 290 times resting levels following a session of BFR exercise. This hormonal response is a testament to the potency of BFR Training in promoting muscle development and overall fitness.

In summary, the evidence is clear: BFR Training, with the support of B-strong, offers a unique and highly effective approach to improving muscle function, enhancing tendon health, and optimizing hormonal responses. Whether you're an older adult looking to regain vitality or an athlete striving for peak performance, BFR Training is a versatile and game-changing tool that can help you achieve your fitness goals. Join the movement with B-strong and experience the incredible advantages of BFR Training for yourself!

UNLOCKING OPTIMAL HEALTH

THE POWER OF ORTHOMEGA CAPULES 820

OrthoMega Capsules 820 are specially formulated to provide your body with powerful Omega-3 fatty acids.

Here's why OrthoMega Capsules 820 are your go-to choice for balanced nutrition:

1. Omega-3 Richness:

These capsules are a potent source of Omega-3 fatty acids, including EPA and DHA, which are known for their incredible heart, brain, and joint health benefits. Omega-3s are essential for reducing inflammation, supporting cardiovascular health, and enhancing cognitive function.

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2. Balanced Nutrition:

In today's busy world, it can be challenging to maintain a perfectly balanced diet. OrthoMega Capsules 820 act as your nutritional insurance policy, ensuring that your body receives the vital nutrients it needs for optimal health, even when your diet falls short.

3. Easy to Incorporate:

Simply take OrthoMega Capsules 820 with a meal, and you're well on your way to achieving balanced nutrition and optimal health.

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