Pillar #4: How to Utilize Recovery to Heal and Thrive
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Episode Summary
In episode 4 of the Foundational Health Podcast, Dr. Kevin Schultz delves into the fourth pillar of Foundational Health: recovery. He emphasizes the transformative impact recovery has on how we look, feel, and heal. By integrating simple practices into our daily lives, such as prioritizing sleep, sunlight exposure, grounding, and breath-work, listeners can experience profound changes in their well-being. Dr. Schultz will explain the critical role of deep sleep in the healing process, revealing that up to 85% of healing occurs during this stage. He will also share practical strategies to improve sleep quality and overall recovery.
Additionally, Dr. Schultz explores the benefits of sunlight and fresh air, highlighting their roles in regulating hormones and improving mood and cognitive function. The episode introduces grounding techniques, explaining how making direct contact with the Earth can mitigate the effects of modern technology on our health. Dr. Schultz will also discuss breathwork methods that can enhance relaxation and focus, providing listeners with actionable steps to incorporate these recovery tools into their routines. By embracing these practices, individuals can foster a more balanced state of well-being and unlock their body's natural healing potential.
The Power of Recovery: Why It’s Key to Looking, Feeling, and Healing Better
I’m Dr. Kevin Schultz, and today we’re diving into pillar four of Foundational Health: recovery. We’ll explore this topic from the perspective of the three goals that drive our mission—helping you look, feel, and heal better. If you integrate today’s tips and commit to them over time, the changes can be transformative.
How Recovery Impacts You
By focusing on recovery, you’re not only going to look better—fewer under-eye bags, reduced wrinkles—but you’re also going to feel better. Imagine having fewer aches and pains, an improved mood, higher energy levels, and sharper focus. Most importantly, recovery helps you heal better. Your body repairs itself primarily through sleep, which is why today’s discussion centers on the crucial link between sleep and recovery.
Did you know that up to 85% of healing happens during the deep stages of sleep? That’s why understanding how to get into these stages quicker and stay in them longer is vital. In this episode, we’ll cover strategies to help you achieve just that.
But recovery isn’t just about sleep. While sleep is a primary factor, it’s important to understand the broader concept of recovery. Defined as “a return to a normal state of health, mind, or strength,” recovery is essential for navigating life’s constant physical and emotional stressors.
Today, we’ll focus on three of my favorite recovery tools in addition to sleep—ones that are simple, free, and incredibly effective: sunlight, fresh air, and grounding. These natural resources form the foundation of true recovery and help you return to a balanced state of well-being.
Recovery Tool #1: Sunlight
Sunlight plays an essential role in recovery and overall health, especially when it comes to its effects on hormones and our biological and circadian clocks. Most people know that sunlight helps the body produce Vitamin D3, often called a vitamin, but technically it's a hormone. Beyond this, sunlight influences many other hormones that regulate how we feel and function. It boosts serotonin, the feel-good hormone, and reduces cortisol, the stress hormone, helping to balance our mood and mental health.
One key example of sunlight’s effect on health is Seasonal Affective Disorder (SAD), which affects people living in areas with long periods of darkness, such as Alaska. During these months of minimal sunlight, Vitamin D3 levels drop, cortisol increases, and serotonin decreases. This imbalance can lead to increased rates of anxiety, depression, and even suicide. This highlights the importance of getting adequate sunlight year-round.
Benefits of Sunlight Exposure
Sunlight provides more than just a mental boost. It has been shown to:
Reduce the risk of cancer: While excessive sun exposure can be harmful, moderate amounts of sunlight decrease the risk of certain cancers.
Improve bone health: Vitamin D3, produced by sunlight, strengthens bones and reduces the risk of osteoporosis.
Protect against cognitive decline: Sunlight is linked to maintaining brain health as we age.
Regulate the circadian clock: Exposure to natural light helps synchronize our circadian rhythms, which are critical for sleep, mood, and overall bodily function.
How to Get the Right Amount of Sunlight
For optimal health, aim for at least 30 minutes of sunlight daily, exposing as much skin as reasonably possible. For those sensitive to sun exposure, direct sunlight on the skin isn’t necessary for the full 30 minutes. Instead, one of the most crucial aspects is allowing sunlight to enter your eyes, which can be achieved by spending time outside throughout the day.
Ideally, you should get 10 minutes of direct sunlight within the first hour of waking up, as this helps set your body’s circadian rhythm for the day. This simple habit can improve not only sleep quality but also recovery, energy levels, and mental clarity throughout the day.
Sunlight and Blue Light
While sunlight is vital for regulating our biological and circadian clocks, blue light (the shortest and highest-energy wavelengths of light) is a hot topic, particularly as it relates to artificial sources like screens and overhead lighting.
Blue light during the day helps us stay alert and focused by setting the circadian clock. However, artificial blue light at night—like from phones, tablets, and TVs—can disrupt sleep by suppressing melatonin production, the hormone responsible for helping us fall and stay asleep.
Limiting this blue light in the evening is critical for proper functioning of our body’s circadian clock. Here are a few quick and easy ways to do this:
Reducing screen time in the evening before bed
Implementing blue-light filters on your devices
Switching to warmer colored light bulbs in your house
Using blue-light blocking glasses when looking at screens in the evening
Recovery Tool #2: Grounding
Let's explore the concept of grounding, or "earthing," which might sound unconventional at first, but it is backed by solid science. When people hear about grounding, many think it's an outlandish idea, but once you understand its principles, it’s clear that it has legitimate health benefits.
What is Grounding?
Grounding refers to the process of making direct physical contact with the Earth's surface, allowing the body to absorb electrons from the Earth’s natural electromagnetic field. The Earth emits a natural frequency known as the Schumann Resonance (7.83 Hz), often referred to as the “heartbeat of the Earth.” This frequency is essential to understanding how grounding impacts our health.
Grounding helps to balance out the harmful effects of "dirty electricity"—the electromagnetic frequencies we are exposed to from electronics like laptops, cell phones, and other devices. These frequencies can disrupt biological rhythms, increase inflammation, and contribute to poor sleep. The negative electrons absorbed through grounding help to neutralize these effects, much like natural sunlight is beneficial in contrast to the disruptive effects of artificial light.
How to Ground
Grounding is simple and accessible. It can be achieved by direct contact with surfaces like dirt, grass, sand, rocks, or natural bodies of water. Interestingly, concrete also allows for grounding, but blacktop, due to its chemical composition, does not. Grounding is most effective when done barefoot, as most shoes prevent direct contact with the Earth's surface, although there are special grounding shoes available.
If you’re concerned about harmful substances like pesticides in the grass, consider investing in grounding shoes, such as Earth Runner sandals, which allow for grounding while still protecting your feet.
Grounding Indoors
Indoor grounding is also possible using grounding mats or sheets that connect to the ground of your electrical outlet. However, caution is needed here as improper grounding in homes can lead to exposure to dirty electricity. It’s important to ensure that your home’s electrical system is properly grounded by having it tested. Experts like Joe Darnell from Flutter Busters can help assess the levels of dirty electricity in your home so you can ground indoors safely.
Practical Tips for Grounding
Incorporating grounding into your daily life doesn’t have to be complicated. You can easily ground while performing routine activities. For example, walk barefoot on concrete while getting the mail or spend time in your yard barefoot if it’s free from pesticides. If you’re grilling or working in the garage, try doing so without shoes to benefit from the Earth’s electrons.
Grounding is a simple, science-backed practice that can contribute to overall well-being, balancing the effects of modern technology on our bodies. Making health a hobby, even through small actions like grounding, can lead to significant benefits over time.
Recovery Tool #3: Fresh Air & Breathwork
Now, we’ll explore the third important element of recovery: fresh air and breathwork. Ideally, you’ll be combining these practices with exposure to sunlight and grounding to maximize the benefits of natural recovery tools.
The Importance of Fresh Air
Many of us worry about air quality, and rightfully so. However, research has shown that the air inside homes and office buildings can be up to ten times more toxic than the air outside. Even though we often think of outdoor air pollution as a major concern, indoor air pollution can be worse because of chemicals, dust, and other pollutants trapped inside. This makes fresh air vital for overall health and recovery.
Whenever possible, spend time outdoors, ideally while combining fresh air with grounding and sunlight exposure. Being barefoot on concrete, in the grass, or sitting outside with exposed skin allows you to get the benefits of fresh air while reaping the positive effects of the other forms of recovery we’ve been discussing.
Breathwork for Recovery and Relaxation
Breathwork refers to specific breathing patterns that can influence physical and emotional well-being. It may sound unconventional, but breathwork is a scientifically-backed practice that taps into natural processes already occurring in the body. By consciously altering your breathing patterns, you can reduce stress, regulate hormone levels, and balance your body's natural rhythms.
When stressed or anxious, we tend to take shallow, rapid breaths. This "fight or flight" response is helpful in emergencies but harmful when sustained over long periods. Constant shallow breathing raises cortisol levels, disrupts circadian rhythms, and contributes to chronic stress. In contrast, deeper and slower breathing has the opposite effect, calming the nervous system, lowering cortisol, and boosting serotonin.
While there are many forms of breathwork, here are two simple techniques you can incorporate into your daily routine:
1. The Physiological Sigh
Popularized by Dr. Andrew Huberman, the Physiological Sigh is an easy and effective way to calm the nervous system quickly. It works by taking a deep nasal inhale followed by an additional short inhale before exhaling through the mouth. This double inhale and long exhale immediately reduces tension and has been shown to lower stress hormones and balance the nervous system.
Here’s how you can integrate the Physiological Sigh into your day:
Post-Workout: After each set of exercises, take 1-2 Physiological Sighs. This will help reset your nervous system and reduce cortisol spikes after intense physical activity.
Pre-Sleep: Before bed, take 2-3 Physiological Sighs. This will help calm your nervous system and prepare you for a deep and restful sleep.
2. Cyclic Hyperventilation
Cyclic Hyperventilation is a more energizing form of breathwork that helps boost focus, mood, and energy. It involves rapid breathing followed by a long exhale and a brief hold. This technique can be invigorating but should be done cautiously as it can cause dizziness if overdone.
Here’s how you can integrate Cyclic Hyperventilation into your routine:
Morning Routine: Start your day by performing a cycle of Cyclic Hyperventilation. This will wake up your body and mind, helping you start the day with focus and energy.
Pre-Workout: Use this technique to increase energy and focus before exercise, preparing your body for physical exertion.
Both the Physiological Sigh and Cyclic Hyperventilation are simple, effective ways to improve recovery and overall well-being. Whether you're looking to calm down after a workout or boost your focus in the morning, these techniques are easy to incorporate into your day without taking up much time.
By combining fresh air, grounding, and breathwork, you can unlock the natural recovery tools your body needs to stay balanced and healthy.
Recovery Tool #4: Sleep
We've covered a lot about sunlight, grounding, and fresh air, and now it's time to focus on sleep—an essential component of recovery. Research indicates that up to 85% of our healing occurs during the deep stages of sleep, highlighting its critical role in our health and well-being.
Changing Your Mindset About Sleep
The first step to improving your sleep is shifting your mindset. Many of us view sleep as something we ‘have to do’ or a loss of productivity, but it's crucial to recognize it as a powerful tool for enhancing all aspects of life. Instead of seeing sleep as just a necessity, embrace it as a vital part of your recovery process that boosts productivity, energy, focus, mood, and relationships.
Tips to Enhance Your Sleep Routine
Here are some practical strategies to improve your sleep habits:
Sound Machine: Using a sound machine can create a calming environment, helping you relax into sleep. White noise, green noise (sounds of nature), or fan noise can all be beneficial. In our household, we utilize air purifiers with a fan setting, combining air purification with soothing sounds.
Sleep Mask: To block out any unwanted light, a sleep mask can be a game-changer. Ideally, your bedroom should be as dark as possible, but a mask can help eliminate residual light, enhancing your sleep quality.
Mouth Taping: While it may sound unconventional, mouth taping can encourage nasal breathing, which is optimal for sleep. This practice helps you breathe properly at night, leading to deeper sleep. Ensure you're using hypoallergenic tape designed for this purpose. I recommend the x-shaped mouth tape.
Adjusting Light Exposure: Invest in OLED full-spectrum bulbs that you can switch to an orange hue a few hours before bedtime. This helps signal to your body that it's time to wind down. Then, switch the bulbs to a warm huge that resembles sunrise in the morning. Bon Charge is a great resource for OLED bulbs that my family uses.
Essential Oils: Lavender is known for its calming properties and can significantly enhance your sleep experience. Using an essential oil diffuser or simply placing a few drops on your pillow can help promote relaxation.
Room Temperature: Research suggests that a cooler room temperature, around 67 degrees Fahrenheit, is ideal for sleep. Adjust your thermostat gradually if you're used to sleeping in warmer conditions.
Consistent Sleep Schedule: Establishing a regular sleep schedule can help regulate your body's circadian rhythm. Aim to go to bed and wake up at close to the same time each day to improve the quality of your sleep.
Healthy Daily Routine: Incorporate good nutrition, hydration, and exercise into your daily routine to set yourself up for better sleep. Limit hydration an hour before bed to avoid late-night bathroom trips.
Avoiding Sleep Disruptors
To maximize your sleep quality, it's essential to avoid certain behaviors:
Blue Light Exposure: Limit exposure to screens and artificial light 2-3 hours before bedtime.
Noise: Background noise, like a TV or radio, can disrupt your sleep cycle. While it might help you fall asleep, it can prevent you from entering deeper sleep stages.
Alcohol and Heavy Meals: Try to avoid alcohol and large meals at least 2-3 hours before bedtime, as they can hinder your body’s ability to relax and recover.
Caffeine: Caffeine can linger in your system, so it's best to avoid it 8-10 hours before sleep.
The 10-3-2-1 Sleep Rule
A helpful guideline to optimize your sleep is the 10-3-2-1-0 rule:
10: Avoid caffeine for 10 hours before sleep.
3: Avoid food and alcohol for 3 hours before sleep.
2: Avoid stressful discussions for 2 hours before sleep.
1: Turn off all screens 1 hour before sleep.
0: Hit the snooze button zero times—set your alarm for the time you need to get up.
Simple Ways to Implement Recovery Tools into Your Daily Life
As we've discussed a wealth of information on recovery, it's important to simplify the concepts and provide actionable steps. Integrating these practices into your life can feel daunting, but with the idea of "health stacking," you can combine multiple recovery tools into a cohesive routine. Here’s how to effectively incorporate these practices:
1. Start Your Day with Recovery and Intent
Begin your morning routine by prioritizing activities that promote recovery:
Grounding and Sunlight: Aim to spend 15-45 minutes outside shortly after waking up. Ideally, this involves standing barefoot on natural surfaces, allowing your skin to absorb sunlight. This practice not only helps ground you but also boosts your mood and energy levels for the day ahead.
Breathwork: While outside, incorporate a few minutes of cyclic hyperventilation. This can significantly energize you and prepare your mind for the day.
2. Incorporate Movement
After your grounding and breathing exercises:
Spinal Hygiene: Engage in spinal hygiene routines or your preferred stretching exercises to wake up your body. This helps loosen tight muscles and prepares your body for daily activities.
Walking and Mindfulness: Take a brief walk, focusing on nasal breathing, gratitude, and intention-setting for the day. This holistic approach enhances both your physical and mental well-being.
3. Utilize Alternatives When Necessary
Life isn’t always ideal, so be adaptable:
Weather Challenges: If you can’t go outside due to weather conditions, stand in front of a window to get sunlight exposure. While it may not be as effective, it’s still better than none.
Use Blue Light: If sunlight isn’t accessible, consider using blue light bulbs in the morning to help stimulate your brain and regulate your circadian rhythm. This can serve as a substitute until you can get outside.
4. Create a Consistent Evening Routine
As your day winds down, prioritize practices that promote restorative sleep:
Limit Blue Light: Aim to turn off screens and limit exposure to blue light at least an hour before bed. Use dim, warm lights instead to signal to your body that it's time to wind down.
Calming Activities: Engage in relaxing activities such as reading, meditating, or using essential oils like lavender to promote a calming atmosphere.
5. Stay Committed to Hydration and Nutrition
Focus on maintaining good hydration and nutritional habits throughout the day:
Mindful Eating: Choose whole foods and stay hydrated, but limit heavy meals and caffeine in the hours leading up to bedtime.
Hydration Timing: Drink plenty of water throughout the day but reduce fluid intake 60-90 minutes before bed to minimize nighttime disruptions.
6. Be Flexible and Adaptable
Recognize that every day is different, and your routines may need adjustments. If you face barriers to implementing these practices, shift your focus to what can be done:
Assess Your Environment: If outdoor grounding isn’t possible, look for alternative surfaces or ways to connect with nature, even if it means sitting with bare feet on a non-sprayed surface.
Emphasize Results Over Reasons: Focus on finding solutions rather than making excuses. Shift your mindset to prioritize health and recovery in whatever small ways you can manage.
By following these straightforward strategies, you can effectively stack recovery practices into your daily routine. Remember, small changes can lead to significant results over time, making recovery an integral part of your lifestyle. Embrace the journey toward improved health and well-being, and enjoy the benefits of consistent recovery practices!
Key Takeaways
To wrap up today's discussion, let's highlight the key takeaways that can inspire and educate you on your journey to better recovery:
Success is Built on Simple Habits: Remember, success comes from consistently performing simple habits daily over time. This principle is foundational to achieving long-term health and wellness.
Mindset and Intention Matter: The right mindset and intention can dramatically improve your outcomes. Focus on seeking results rather than making excuses. Your perspective can shape your actions and drive your success.
Aging is Manageable: While your circadian clock, muscle mass, and cognitive function may decline with age, you have the power to influence these changes. Embrace a proactive approach by committing to healthy practices that support your body's aging process.
Implement an Ideal Morning Routine: Incorporating the ideal morning routine we discussed can be transformative. Embrace grounding, sunlight exposure, and mindful movement to start your day on the right foot.
Adopt the 10-3-2-1-0 Rule for Sleep: This rule serves as a guide to optimize your sleep hygiene, ensuring you wake up refreshed and ready to tackle the day.
Lead by Example: Remember that you are a role model for those around you, especially children. Demonstrating healthy habits not only benefits you but also inspires others to prioritize their well-being.
By integrating these takeaways into your life, you can cultivate a healthier, more fulfilling lifestyle that emphasizes recovery and overall wellness. Keep these principles in mind as you navigate your journey, and remember that every small change can lead to significant improvements over time.