Are you living the Un-American dream?

On a recent trip abroad, my 9-year-old son asked me if I was successful. After pondering the question for a minute, I asked him what he meant by ‘successful.’ We had just left the house of a friend of mine who had done very well financially in the traditional 5 am rise, commute, home by 7-8 pm plus work trip, type career. I asked my son if he thought my friend was successful.  He said, “Yes, daddy, he has lots of money.” My reply to him was this, “Yes, he does, much more than us, but he can’t take a month off work to travel to different countries with his kids like I can.  Success comes in many guises.” The pursuit of success was the topic of a recent podcast I did with Carlos Hidalgo, author of “The Un-American Dream: Finding Personal and Professional Happiness Establishing Work-Life Boundaries. Here are my reflections on our conversation. The American Dream, coined by James Trusslow Adams in 1931, represents a land of opportunity where individuals have the chance to achieve their goals. Material possessions do not solely measure it but by the opportunity to succeed and fulfill one's potential. However, when we examine our current lives and the sacrifices we make in pursuit of success, it becomes clear that we have strayed from the true meaning of the American Dream. The Illusion of Sacrifice Many of us buy into the idea that sacrificing our time, relationships, and well-being is necessary for success. More than Europeans, Americans believe that working long hours and constantly being busy is a sign of importance and value. However, this belief is a fallacy. The amount of time we spend on a task does not determine its value. Instead, it is the quality of our work and the impact we make that truly matters.  Hopefully, we can contain the ‘must work harder’ ethos to North America and save the rest of the world from jumping on the hamster wheel.  Chasing success should not come at the expense of our relationships and personal well-being. I see so many of us sacrificing time with our families, neglecting our health, and compromising our values, which is not the path to true fulfillment. We must redefine our priorities and create boundaries that allow us to excel in all areas of our lives. Redefining Work-Life Balance Instead of striving for work-life balance, we should focus on harmoniously integrating all aspects of our lives. I once met a billionaire who said there is no such thing as a ‘work-life balance.’  I didn’t truly understand what she meant until I realized that there is just life. The concept of work-life balance implies that work and life are separate entities that need to be balanced against each other. However, this separation is artificial. Our lives have multiple dimensions, including work, family, health, and personal growth. Rather than viewing work as a separate entity, we should see it as a part of our overall life experience. One way of doing this is by defining our core values and priorities.  This allows us to establish boundaries that align with our desired lifestyle. For example, I will leave my family for certain jobs that I believe lead to the good of humanity, but I won’t do it for things that I think are a net negative for humanity.  To put that in context, I will take time away to teach my course, The Scoliosis Correction Protocol, but won’t take time away just to sit around and consume food and drink…I recently turned down a transatlantic cruise for this reason. We should strive to bring the best of ourselves to all areas of our lives, including work, relationships, and personal well-being. This requires open and honest communication with our loved ones, as well as a willingness to listen and adapt to their needs. The Impact of Parenting on Work-Life Balance One of the reasons why many individuals struggle with work-life balance is the way we have been raised. As parents, we often shield our children from discomfort and failure, believing that it is our responsibility to make their lives as comfortable as possible. However, by doing so, we are depriving them of the opportunity to learn and grow from their own experiences. Carlos illustrates this perfectly in the interview by explaining how his wife, who was left with the children most of the time while Carlos was ‘globe-trotting,’ allowed her kids to fail.  It is important to let our children face challenges and make decisions within a supportive environment. By allowing them to experience failure and its consequences, we are preparing them for the realities of life. This same principle applies to our own lives. We must be willing to face discomfort, failure, and uncertainty in order to grow and find true fulfillment.  My personal observation here is that the smaller families we tend to have, the more ‘cotton wool’ we use to protect our children.  The answer here isn’t larger families so the kids get less of our time as parents but more allowing our kids to fail, but fail forward.  For those who find themselves trapped in pursuing success and sacrificing their well-being and relationships, it is time to make a change. Here are some steps to help you embark on the journey to authentic success:

1. Take notice of the imbalance in your life and the impact it is having on your well-being and relationships.
2. Engage in open and honest conversations with your loved ones to understand their perspective and needs.
3. Give yourself the space and time to reflect on your own values and priorities.
4. Establish boundaries that align with your desired lifestyle, ensuring that you give equal importance to work, family, health, and personal growth.
5. Reevaluate the meaning of success and focus on what truly brings you fulfillment and happiness.

Remember, true success lies in living a life that aligns with your values, brings you joy, and allows you to thrive in all areas of your life. It is never too late to make a change and create a life that reflects your true desires and aspirations. Embrace the journey and find fulfillment in pursuing your own authentic version of the “American Dream.” For more insights and inspiration on achieving work-life balance and living a fulfilling life, I encourage you to read Carlos Hidalgo's book, "The Un-American Dream." Watch our conversation on my YouTube channel [embed]https://youtu.be/oX-Hfdts240[/embed] Or listen to my podcast with Carlos. He offers valuable perspectives and practical advice for finding true success in your personal and professional life.

Beat Back Pain with These Science-Backed Exercises: A Guide to Core Stability

Back pain affects millions of people worldwide.  Unfortunately, the causes vary, as do the treatments. If there were one way of fixing back pain, we’d all be using it.  However, some great minds are working on this and trying to find the most effective, i.e., what works for most people most of the time. This post explores three science-backed exercises recommended by Dr. Stu McGill, a back pain expert with over 20 years of experience that can help you reclaim your well-being. Forget Weak Muscles: The Power of Core Stability Dr. McGill challenges the common misconception that weak back muscles are the root of all back pain. Even Olympic athletes, with their impressive strength, can experience back pain. He emphasizes core stability, focusing on fine motor control and stiffness in the back as crucial factors for managing and preventing pain. Building Stiffness, But Not the Bad Kind Don't be scared of "stiffness" in this context. It's not about rigidity but about controlled tension. By practicing specific exercises that engage the muscles, you gain better control over your vertebral segments, reducing the risk of awkward movements that can irritate your back. However, remember that a balanced approach is vital. Tight hips and upper back can contribute to lower back strain, so keeping mobility in these areas is essential. You can check out my YouTube channel or these blog posts for tips on keeping these areas mobile. Upper Back [embed]https://edpaget.com/the-root-cause-of-rhomboid-pain/[/embed] Hip Mobility:  [embed]https://edpaget.com/how-to-stretch-the-front-of-your-hips-advanced/[/embed] Move it or Lose it: Why Staying Active Matters. Sedentary lifestyles are the enemy of back health. Inactivity weakens muscles and coordination, perpetuating a cycle of weakness and pain. Movement is your friend; even gentle exercise can boost muscle strength and well-being. So, get up, get moving, and feel the difference! The Curl Up: Engaging Your Core for Control This first exercise is all about activating those core muscles. Lie on your back with one knee bent and hands on your lower back. Lift your head a few inches off the ground for 10 seconds, avoiding flattening your spine. Breathe sharply to engage your core. Start with 8-10 repetitions, gradually decreasing in subsequent sets because you train the nervous system that tires rapidly.  The SidePlank: Building Strength From the Ground Up This classic exercise comes in two variations recommended by Dr. McGill. The side plank challenges your core and obliques. Lie on your side, elbow under your shoulder, free hand on your hip, and raise your hips so your weight is on the outside of the lower foot and your elbow. Try 30 seconds on each side. If that is challenging, then you can bend your knees and have the weight on your knee and elbow.  Hold for 10 seconds on each side, progressing to a straight-legged variation for an extra burn. The Bird Dog: Unleash Your Inner Hunter This exercise targets both the core and spinal muscles. Start on all fours with a neutral back. Kick one leg out behind you and extend the opposite arm forward, keeping your back flat. Hold for 10 seconds, controlling your pelvic movements with your core. Repeat ten times on each side, gradually reducing repetitions as you gain strength. Finding Your Path to Relief: Beyond These Exercises While these exercises are proven to be effective for many, remember everyone's body is unique. If they don't work for you, explore other options like the Alexander Technique or yoga. These exercises would constitute the beginning of a back pain program, and eventually, you would need to utilize the newfound strength and stiffness in more functional upright exercises. These could be things like a rotational ‘wood chop’ or squats. Find what resonates with you and consult a healthcare professional for personalized guidance if you can’t beat the pain yourself. [embed]https://www.youtube.com/watch?v=wuIAvgsQPk4[/embed] Conclusion: Take Control of Your Back, Take Control of Your Life While treating clients with back pain, I’ve seen it rule people’s lives. But it doesn’t have to. By incorporating these science-backed exercises, promoting core stability, and listening to your body, you can find relief, improve your well-being, and get back to doing what you love. Remember, start slow, gradually increase intensity, and don't hesitate to seek professional help if needed.

Mold Matters: Safeguarding Your Health Against Unwanted Intruders

Have you ever noticed a musty odor in your home or seen suspicious black spots on the walls? That might be mold, a fungus that can silently wreak havoc on your health and happiness. While mold plays a vital role outdoors, its indoor presence is unwelcome and potentially harmful. I recently had the pleasure of interviewing Jason Earl from gotmold.com, a mold detection and remediation specialist. Jason is a fount of knowledge on all things mold and is highly enthusiastic about this often misunderstood potential health problem. In this post, I’ll shed light on this often misunderstood "guest," exploring its impact on your well-being and home and equipping you with the knowledge to keep it at bay. Mold: Nature's Decomposer Imagine mold as a tiny, tenacious scavenger, breaking down organic matter in the soil. This natural process is crucial for our planet's health. However, when this scavenger finds its way indoors, it transforms into an intruder, thriving in damp environments and releasing its microscopic spores into the air we breathe. These spores, along with mycotoxins and volatile organic compounds, can trigger various health problems, from respiratory issues like allergies and asthma to headaches, fatigue, and even chronic inflammation. Identifying Mold in Your Home Don't wait for serious health concerns to sound the alarm. Be a detective! Watch out for:

• Visible mold growth: Black spots, greenish patches, or fuzzy discoloration on walls, ceilings, or furniture.
• Musty odors: A persistent damp smell is a red flag.
• Mysterious health issues: Symptoms that improve when you leave home, like respiratory problems or sleep disturbances, could indicate mold exposure.
• Excess moisture: Damp areas, leaks, condensation, or poor ventilation invite mold to settle in.

Tackling Mold Issues Head-On If you suspect mold, don't panic! Take action: Mold needs two things to live: a food source and water, so here’s how to get rid of it.

1. Identify and fix the moisture source: Leaks, poor drainage, or inadequate ventilation need immediate attention.
2. Consult certified mold remediation professionals: They can assess the situation and safely remove contaminated materials.
3. Clean non-porous surfaces: Scrub hard surfaces like wood, metal, and plastic with appropriate cleaning solutions.
4. Be mindful of your food: Choose organic, locally sourced food to minimize exposure to mold and mycotoxins. 

If you have a water leak, you must take action quickly, ideally within the first 24 hours.  Prevention is the Best Policy: Keeping Mold at Bay Remember, an ounce of prevention is worth a pound of cure! Here are some tips:

• Maintain proper ventilation: Open windows and doors regularly to allow fresh air to circulate.
• Control humidity levels: Keep indoor humidity below 50% to discourage mold growth.
• Address leaks and water damage promptly: Don't give mold a breeding ground.
• Regularly inspect for mold: Check attics, basements, bathrooms, and kitchens often.

Jason and I also talked about mold on our food; I had heard about this but still needed to understand it fully. You see, food can be a significant source of mold exposure, as imported foods often contain mold and mycotoxins due to the length of time they are transported.  This is especially true for grains, spices, nuts, and conventional meats. Mold and mycotoxins in food can have cumulative effects on your health and may contribute to various symptoms and conditions. Understanding more about the source of your food and learning how to store food properly by keeping dry goods in airtight containers and promptly discarding moldy food is a great start.  Although mold is as old as the earth itself, when it’s in the wrong place, it really can be a menace, but with knowledge and proactive measures, you can reclaim your home and safeguard your health. So, open the windows, let the sunshine in, watch what you eat, and say goodbye to mold.  To listen to or watch the full episode with Jason, go here: [embed]https://edpaget.com/episode-34-is-mold-stopping-you-from-getting-better/[/embed]

Postnatal Exercise: A Guide to Recovery and Wellness

I realize that being a man and writing about exercises after pregnancy and childbirth is a strange thing to do. Still, having helped hundreds, if not thousands, of women recover after birth, I’ve noticed some things, and I want to share them with you here.

Pregnancy and childbirth place significant stress on a woman's body.  Whether a person gives birth naturally or via c-section, there is still a considerable recovery period, which most women ignore. The recovery / ignore cycle tends to get worse the more babies someone has!

I’ve been inspired to write an article by a recent episode of my podcast with Peter Lap, founder of the Super Affordable Healthy Postnatal Body Program. We discussed Peter’s expertise and experience and highlighted five key areas, which I’ll discuss below.

Diastasis Recti: Understanding and Rehabilitating a Common Issue

One of the most common concerns of new mothers is diastasis recti, a condition characterized by the separation of the abdominal muscles. This can lead to a weakened core, back pain, and other discomforts. The key here is to accurately measure the size of the split so that you can tell if there is any change over time. Physicians commonly measure it with fingers, but no ‘subjective’ data exists.  Two different physicians will get two different ‘finger’ measurements.  Peter recommends measuring the gap yourself with your hand; this way, you can track changes over time. There are many ways of treating diastasis recti, from doing nothing to specialized exercises; surgery isn’t always necessary, but you must have patience.  It takes time for the muscles to get back together, and it may never go all the way, but with exercise, you have some control, and your core will get stronger (1). Yes - I will plug Peter’s course here because I think it is a very affordable way to get some excellent guidance on exactly which exercise you can do.  Check it out at https://www.healthypostnatalbody.com/

Strengthening the Glutes: A Key to Postpartum Alignment

Pregnancy often shifts a woman's center of gravity, impacting posture and weakening the glutes. This means the glutes (the muscles around your hips) can weaken. The body also tends to compensate and use other muscles, further adding to the weakness of the glutes and the “mummy butt” look of a flat butt, or bottom as we like to say in the UK. Strengthening these muscles through exercises like glute bridges, kickbacks, squats, and lunges can be a great way to get this area fired up again. Peter points out that the six-week post-birth period offers an ideal window to begin incorporating these exercises into your routine. I recommend a tool called the Pelvicore Ball by https://www.pelvicsolutions.com/ This allows resistance to be placed on all the muscles around the hip and pelvic floor simultaneously, no matter which lower-body or upper-body exercise you do.

Here is a quick video series of how to use the Pelvicore Ball, from beginner to advanced exercises.

1. Level 1 https://www.youtube.com/watch?v=FVqSFOYfPvs

2. Level 2 https://www.youtube.com/watch?v=uzRNltZqQ9M

3. Level 3 https://www.youtube.com/watch?v=rBL-DKXrGrI

C-sections and Postpartum Recovery: Tailoring Your Approach

For women who have undergone C-sections, the recovery process may be slightly different and require more time. Most new mothers don’t think about altering their regular movements to acknowledge that they recently had major surgery.  Massaging the scar and keeping it mobile can help reduce the redness and help with the healing. Using your everyday actions to help you get strong is also a good idea. Things like pushing prams and performing stretches for the back and shoulder muscles, specifically targeting the pectoral muscles and those beneath the shoulder blades. These exercises promote healing and prevent potential complications.

Lifestyle Medicine: Supporting Recovery Through Holistic Practices

As you know, I’m a fan of lifestyle medicine. This approach encompasses evidence-based practices such as a whole-food diet, regular physical activity, sufficient sleep, stress management techniques, avoidance of harmful substances, and fostering positive social connections. Granted, having a new baby throws a curveball into healthy habits.  However, I see it as an opportunity to establish new routines that help incorporate these elements into your daily life.  It’s a chance to reset and re-establish priorities for yourself and your baby.

Making Postpartum Recovery Accessible: The Journey Towards Affordable Options

On the podcast, Peter said something that I had never heard before.  He believes that high-quality postnatal care should be accessible to all. For him to back that statement up, his online programs are very affordable, ensuring that every woman has the opportunity to regain their strength and confidence after childbirth.  His weekly newsletter, a rich resource filled with practical advice and insights, is encouraged for further learning and support and is free! https://www.healthypostnatalbody.com/

Remember, every woman's postpartum experience is unique. It's crucial to listen to your body, seek guidance from healthcare professionals, and find the strategies that work best for you. With the proper support and knowledge, you can embrace motherhood while prioritizing your health and well-being. If you want to work with me using specific exercises and lifestyle medicine to help you recover and return stronger than ever, email me at ed@edpaget.com, and I’ll see if I can help.

Sources:

1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6454249/