What Inspired Me to Go Alcohol-Free

What Inspired Me to Go Alcohol-Free?

In recent times, there's been a noticeable wave of celebrities and influencers embracing an alcohol-free lifestyle. People like Blake Lively of Gossip Girl Fame, Bradley Cooper, Drew Barrymore, Eminem, and Zac Efron have been vocal about their journeys. However, what truly pushed me to make this change was a podcast conversation with an old friend. He candidly described his weekly routine of heavy drinking – from Wednesday nights to Sunday afternoons, a cycle of anxiety and unhealthy habits. He realized that nobody really cared if he drank or not and during the COVID lockdowns questioned if it was something he needed in his life or not. This realization hit home when he compared spending Saturdays hungover and lethargic versus energized and healthy after a high-energy Cross fit workout. For me, even a single beer affects my sleep and triggers sugar cravings, which is not in line with my health and fitness goals. 

How Long Have I Been Alcohol-Free?

It's only been four months since I decided to go alcohol-free. The accumulation of insights from my friend's story, my own experiences, and a Rich Roll podcast featuring Ruari Fairbairns of "One Year No Beer" finally pushed me to take the leap.

Positive Changes Since Going Alcohol-Free

One of the most significant shifts I've noticed is in my role as a parent. Sharing custody of my kids meant having a "free" Friday night each week. Initially, I relished the idea of carefree evenings reminiscent of my younger days. However, waking up groggy on Saturdays wasn't the image I wanted to portray to my children. Even a small amount of alcohol left me feeling "hungover." Special occasion binges led to brutal hangovers, signaling that my tolerance had dropped. Listening to Ruari Fairbairns, I found a balanced perspective. He emphasized cutting down rather than complete abstinence, advocating for mindful drinking choices. He noted that if he asks people to stop drinking he gets a very small percentage of people to comply.  If he asks people to cut down he gets a high compliance rate. He went on to say that if someone offers him a high-quality drink, in the right environment with the right people he's going to say yes.  But a cheap daytime beer...no way. That resonated with me, and I'm still waiting to find the right drink in the right place with the right people!

Improvements in Physical Health

As a lifestyle coach, my health was already good. Nevertheless, eliminating alcohol has notably improved my sleep quality. Even one beer used to disrupt my rest, and without it, I've found deeper, more restorative sleep.

Challenges and Insights

One of the unexpected challenges has been friends questioning when I'll return to drinking, especially my British friends. The pub-centric culture in the UK can make this decision seem radical. However, I've noticed a natural end to social gatherings when alcohol isn't involved. The conversation stays engaging and purposeful, and I've become adept at leaving early. With my 5 a.m. wake-up call, late nights don't hold the same appeal.

Tips for Those Considering Going Alcohol-Free

If you're contemplating reducing or eliminating alcohol, ask yourself why you drink in the first place. Is the reason strong enough to continue? Recruiting support from friends and family can be invaluable. It can be a lonely journey without a supportive community. Having others champion your goals makes the transition smoother and more enjoyable.

Conclusion

Going alcohol-free has been a revelation, not just for my physical health but also for my mental clarity and overall well-being. It's a personal journey, one that has led to better sleep, improved relationships, and a deeper alignment with my values. Whether it's for a short break or a long-term commitment, the benefits are clear. If you're on the fence, take the leap. You might just find a whole new perspective on life waiting for you.
Rib Hump in Scoliosis: What You Need to Know
Have you ever wondered what causes a rib hump in scoliosis? Or even what you can do about it if you have one? This article delves into what a rib hump is, why it happens, and what you can do about it. What is a Rib Hump? The ribs are attached to the spine at the back and the sternum at the front. The spine moves in three dimensions - forwards and backward, side to side, and rotationally. Some movements are paired or coupled. Meaning that when the spine bends to the side, it also rotates.  This rotation then moves the ribs with it, so a rib hump is simply the result of spine and rib rotation. Additionally, the coupling motion is also associated with a third motion - extension (especially in younger individuals) or flexion (in older individuals). These additional movements can contribute to a flat back or increased kyphosis, respectively. Does The Muscle Also Get Bigger? When the spine rotates to the right, it pulls the ribs on that side back, resulting in a rib hump on the right. . This can be observed when bending forward or looking at someone from behind. In the lumbar spine, which is also commonly affected by scoliosis, a similar process occurs. However, since the lower back does not have any ribs, the hump is not as prominent. Instead, a thickening of the muscle on the longest side of the curve can be observed. This thickening is actually caused by the transverse processes pushing back on the muscle, creating the illusion of increased muscle thickness and strength. Reducing Rib Hump Now that we understand the cause of rib hump, let's explore how we can attempt to reduce it. Various methods of scoliosis correction focus on different approaches. Some methods involve breathing into the concavity of the spine to open it up from the inside. Others incorporate head or arm movements to correct the frontal plane. It is important to remember that the spine is coupled in its motions, meaning that movement in one direction will also result in a derotation and potential reduction of angles in other planes. Simply using a foam roller or similar tools to ‘push’ the humpback into position may provide temporary relief, but they won't create lasting changes. Methods of Correction To correct the rib hump, we can employ different methods. One effective technique is to reach the forward with the same side arm while simultaneously rotating the shoulder and thorax. This combination of movements helps to pull the ribs forward, de-rotating the spine and reducing the rib hump. Additionally, exercises that target the frontal and sagittal planes can aid in correcting the curvature. For example, sitting down and raising one hand above the head while rotating the other hand across the body can help correct the curve in both the frontal and transverse planes. See this video for more detailed examples.  [embed]https://youtu.be/PFNq0mj4l_Q[/embed]   Maintaining Correction Once we have achieved increased mobility and some derotation with the ribs being pulled forward, it is crucial to maintain the new position. This requires strengthening the muscles that can pull the ribs forward. The chest muscle, which attaches to the abdominal muscles (specifically the obliques) and wraps around the body into the glutes, plays a significant role in this process. Strengthening these ‘slings’ of muscles can help maintain a detrotated rib position.  It is important to remember that the same motion that pushes the arm forward also occurs when pulling the opposite arm backward, so both pushing and pulling motions can be effective. Additionally, when working with scoliosis you will need to include exercises that target the frontal and sagittal planes a the same time as working with the rib hump in the transverse plane. Considerations for S-Shaped Curves While the methods discussed can be easily applied to a C-shaped curve, it is essential to exercise caution when dealing with an S-shaped curve. In an S-shaped curve, two separate curves require individual attention. The motions used for derotation in the top curve should not be applied to the lumbar spine, as the rotation is in the opposite direction. In my online and in-person course, called the Scoliosis Correction Protocol, the lumbar spine is prepositioned to start to correct the curve before focusing on the upper curve using top-down movements. If you are attempting exercises at home, be mindful of the potential impact on different curves and seek professional guidance if necessary. To summarize, rib hump in scoliosis occurs due to the rotation of the spine. By understanding the three-dimensional movements of the spine, we can develop a plan to decrease the hump. As scoliosis is a 3-D problem we need to use exercises that move the spine in the frontal, transverse, and sagittal planes to increase, mobility strength, and endurance. Strengthening the muscles involved in pulling the ribs forward is crucial for maintaining the derotation. However, it is important to exercise caution when dealing with S-shaped curves and to seek professional guidance when needed. I hope you found this information helpful. If you want my help to see if we can use specific exercises and lifestyle medicine to help you recover from pain, injury, or illness please reach out to me via ed@edpaget.com
The Benefits of Creatine: Improving Health and Performance
Recently I interviewed Professor Darren Candow, a renowned expert in the field of creatine research. What I learned has changed my thoughts on this cheap and highly accessible supplement as I age and it is now part of my everyday routine. Spoiler alert…it’s not just for young people…. What is Creatine? Creatine is a natural compound that is produced in our bodies, primarily in the kidneys, liver, and brain. It is made up of three amino acids and is found in higher concentrations in animal-based protein sources such as red meat, seafood, and poultry. While our bodies naturally produce creatine, we can also consume it through certain food sources or as a dietary supplement. One of the best-known functions of creatine is its ability to maintain energy within our cells, particularly during activities that require bursts of energy, such as weight training or high-intensity exercises. It helps to replenish ATP (adenosine triphosphate), the energy currency of our cells, allowing us to perform more intensely and for longer durations. This is why many athletes take creatine to enhance their performance, as it is known to increase energy capacity and improve recovery. Creatine as a Supplement When it comes to creatine supplementation, the most commonly recommended and studied form is creatine monohydrate and this form of creatine has been shown to be safe and effective. Other forms of creatine have not been proven to be more effective than creatine monohydrate. It is important to note that creatine supplements are typically vegan-based and do not contain any animal products. However, it is always advisable to check the label for third-party testing and certification to ensure the safety and quality of the product, especially for athletes who may be subject to doping regulations. Common and Surprising Benefits of Creatine
  1. Improved Muscle Performance
Creatine has long been associated with increased muscle performance, I even remember having some back in the mid-90s thinking I was going to get super muscular if I ate it…Turns out you actually need to lift some weights as well!  When you do creatine has been shown to improve muscle mass, strength, endurance, and power. It allows individuals to exercise more intensely and for longer durations, leading to greater gains in muscle strength and size. However, more recently studies have also shown that creatine supplementation can benefit older adults by improving muscle performance, even without exercise. This is particularly important as we age and naturally experience muscle loss. Creatine has been shown to preserve and enhance muscle function in older adults, reducing the risk of falls and fractures. For a simple supplement that you can put in your water in the morning, that's pretty impressive. 
  1. Cognitive Enhancement
Emerging research suggests that creatine may have cognitive-enhancing effects (1), especially in individuals whose brains are metabolically stressed. This means that supplementing with creatine during periods of stress, such as sleep deprivation, jet lag, hypoxia, or aging, has been shown to improve memory, and cognition, and reduce symptoms of sleep deprivation. Creatine has also shown promise in improving symptoms of depression and anxiety when used as an adjunct therapy. While it is important to note that creatine should not replace medication or therapy for mental health conditions, it may provide additional benefits when used alongside traditional treatment methods.
  1. Bone Health
One area that Dr.  Candow was very interested in studying was the potential benefits of creatine on bone health, particularly in postmenopausal women. He noted that creatine supplementation when combined with exercise, has been shown to reduce bone mineral loss, improve bone strength, and potentially decrease the risk of fractures. This is especially significant as bone health becomes a growing concern with age, particularly in women at increased risk of osteoporosis.
  1. Long COVID and Traumatic Brain Injuries
A new area of interest is the potential use of creatine in the management of long COVID and traumatic brain injuries. Research has shown that creatine may help to decrease inflammation and oxidative stress in the brain (2), potentially aiding in recovery and cognitive function. While more studies are needed in these areas, early findings suggest that creatine could have beneficial effects on individuals recovering from brain-related conditions. This actually ties in nicely with what Dr. Perry Maynard and Dr Tommy Wood mentioned during my interview with them.  Myths and Safety Concerns  There are several common myths and safety concerns surrounding creatine that need to be addressed.
  1. Hair Loss
Contrary to popular belief, creatine supplementation has not been directly linked to hair loss. The misconception originated from a study that showed an increase in a hormone called DHT, which is associated with hair follicle loss (3). However, the study did not demonstrate any hair loss or thinning. There is no direct evidence to suggest that creatine causes hair loss.
  1. Increased Fat Mass
Creatine supplementation does not lead to increased fat mass. In fact, studies have shown that it can actually decrease body fat percentage, although the effect is minimal. The temporary weight gain observed during the loading phase of creatine supplementation is mainly due to water retention, not increased fat mass.
  1. Kidney and Liver Damage
Extensive research (3) has shown that creatine supplementation does not cause any adverse effects on kidney or liver function in healthy individuals. It is important to note that individuals with pre-existing kidney or liver conditions should consult their healthcare provider before taking creatine. For the general population, creatine has been proven to be safe and effective. Dosing and Recommendations The recommended daily dose of creatine varies depending on the individual and their specific goals. For general health and exercise performance, a daily dose of 3-5 grams of creatine monohydrate is sufficient for most individuals, this is what I take. This can be increased to 8-10 grams for older adults or individuals with specific health conditions. It is recommended to start with a lower dose and gradually increase it to assess tolerance and response. Creatine supplementation can be taken as a single dose or divided into smaller doses throughout the day. It can be consumed with food or mixed with other beverages for convenience. While the loading phase, which involves taking a higher dose for a short period, may not be necessary for most individuals, it may be beneficial for elite athletes or individuals with specific performance goals. However, it is important to note that the loading phase can lead to temporary weight gain due to water retention. Next Steps Creatine is a natural compound that offers numerous benefits for health and performance. It has been extensively studied and proven to be safe and effective when used appropriately. From improving muscle performance and cognitive function to supporting bone health and recovery from brain-related conditions, creatine has the potential to enhance overall well-being. While creatine supplementation is not essential for everyone, it can be a valuable tool for individuals looking to optimize their health and performance. As with any supplement, it is important to consult with a healthcare professional before starting creatine, especially for individuals with pre-existing medical conditions. Creatine is just one piece of the puzzle when it comes to achieving optimal health and performance. Incorporating a well-rounded approach that includes regular exercise, a balanced diet, and other lifestyle factors is key to maximizing the benefits of creatine and maintaining overall well-being. Sources:
  1. https://bmcmedicine.biomedcentral.com/articles/10.1186/s12916-023-03146-5#:~:text=While%20the%20safety%20and%20athletic,in%20healthy%20individuals%20%5B7%5D.
  2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8000194/#:~:text=According%20to%20the%20existing%20research,on%20oxidative%20stress%20due%20to
  3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7871530/
5 Ways to Decompress Your Lower Back For Instant Relief
Back pain affects millions of people each year, with an estimated 80% of adults experiencing it at some point in their lives. Whether it's due to poor posture, heavy lifting, or simply the stresses of everyday life, back pain can be debilitating and impact daily activities. The good news is that there are ways to find relief, particularly when it comes to decompressing the lower back. After treating one thousand patients with bad backs I’m going to share my 5 go-to exercises to help relieve tension and discomfort in your lower back. If you would like to see a video of these exercises check this out: [embed]https://youtu.be/71t-iFDJRh4[/embed]
1. Child's Pose
The child's pose is a well-known yoga exercise that offers quick relief for lower back pain. Here's how to do it:
  • Start in an all-fours position on the ground.
  • Lower your hips down towards your heels while extending your arms forward.
  • Allow your chest to sink toward the ground, lengthening your spine.
  • Push your hips away from your hands to create a stretch along your lower back.
  • Hold this position for 30 seconds to 2 minutes, adjusting as needed for comfort.
  • For targeted relief, try side bending to each side to focus on specific areas of tightness.
The child's pose requires no special equipment, making it ideal for home practice. It's a gentle yet effective way to decompress the lower back and provide relief from pain and tension.
2. Modified Downward Dog
This exercise targets the upper back a little more.
  • Lie face down on a sturdy table and move to the edge so your upper body is hanging off and your arms are supporting your body weight with your hands on the ground.
  • Move side to side to stretch your upper back. Lower Back Focus.
  • To get more stretch into your lower back simply move further off the edge, so that your hips are close to it and allow your upper body to get closer to the floor.  Lean to one side to focus the stretch on one side.
  • Hold this position for 30 seconds to a minute, focusing on relaxation.
3. Table Traction Exercise
Another great way to decompress the lower back is with a simple table exercise. Here's how to do it:
  • Lie face down on a sturdy table or bed with your hips at the edge.
  • Let your legs hang freely off the edge while your upper body is supported.
  • Allow the weight of your legs to gently traction and decompress your lower back.
  • Hold this position for 30 seconds to a minute, focusing on relaxation.
  • Optional: Gently move your legs from side to side to target different areas of your lower back.
This table exercise is effective because it uses gravity to create traction in the spine, helping to alleviate pressure and reduce pain. It's a simple yet powerful technique that can be done in the comfort of your home. This exercise provides relief by allowing the weight of your legs to create traction in the spine. It's a soothing way to decompress the lower back and ease discomfort.
4. Body Traction Exercise
Body traction exercises offer a comprehensive approach to decompressing the lower back. Here are some additional exercises you can try at home.
  • Stand with your legs wide apart (goddess pose in yoga) and sink your hips while keeping your back straight shoulders fixed and hands on your thighs.
  • This action helps to traction your back and provides a good stretch.  You can rotate here if you like to help increase stretch into the lower back. 
5. Band Traction Exercise
Use a thick band or yoga sling to create traction through the lumbar spine. Move into a downward dog position with the band hooked over a door or something high behind you. Aim to get a straight line from your shoulders, hip, and band all the way up to where it is anchored. Once in position, you can adjust your hips to feel a nice stretch and traction in the lower back. These exercises offer a holistic approach to decompressing the lower back and reducing pain. Remember to listen to your body and adjust the exercises as needed for comfort. Incorporating these exercises into your routine can help you find relief from lower back pain and improve your overall well-being. Whether you're dealing with occasional discomfort or chronic issues, these techniques can be valuable tools in your self-care arsenal. As always, if you have persistent or severe back pain, it's important to consult with a healthcare professional for personalized advice and treatment. If you want my help to see if we can use specific exercises and lifestyle medicine to help you recover from pain, injury, or illness please reach out to me via ed@edpaget.com