Sunday is wins day around here. Most of us only think about our health when something hurts. The back flares up, the sleep falls apart, the energy tanks, and THEN we pay attention. I see it every single day in the clinic. So tonight let's flip it. What got better this week? Nothing is too small: • Slept through the night for once • Back didn't flare after a long day at work • Drank more water than coffee • Walked after dinner • Finally booked the appointment you've been putting off • Said no to the thing that always wrecks you I'll go first in the comments. --- If your energy has been off lately, wired at night and dragging in the morning, watch this. Huberman explains how the first part of your morning sets up your entire day, and your sleep that night. Start right at the beginning: https://www.youtube.com/watch?v=8son5OkbC90 Then jump to 30:47. He gets into tools for stress that work in real time, no meditation practice required. 15 minutes total and you'll think about your mornings differently. https://youtu.be/8son5OkbC90?t=1847 One more thing: he talks about something called "limbic friction." It's the resistance you feel when you KNOW you should do the healthy thing but can't make yourself do it. Either you're too wound up or too wiped out. Naming it helps. It's not a character flaw. It's your nervous system. And that's exactly what we work on. Did anyone try the 5-in / 5-out breathing from today's HRV post? Tell me how it went. --- → Drop your win below. I read every one. → Share skool.com/naturalholisticliving with someone who needs a win this week. Free. → Want us to actually look at YOUR nervous system instead of guessing? Book at 918chiropractic.com (Midtown Tulsa & Owasso). — Dr. Matt

Most people judge their health by how they feel. Feelings lie. Your nervous system doesn't. There's a measurement called Heart Rate Variability (HRV): the tiny changes in time between each heartbeat. It sounds backwards, but a healthy heart is NOT a perfect metronome. More variability generally means your nervous system can shift gears well, from stress mode to recovery mode and back. Low HRV = your body is stuck with the gas pedal down. Higher HRV = your body knows how to hit the brakes and recover. WHAT USUALLY DRIVES IT DOWN: • Alcohol, even 1–2 drinks. Research shows it cuts how much your nervous system recovers during sleep, and more drinks = a bigger hit. • Eating late, poor sleep, chronic stress, overtraining. WHAT HELPS IT: • Slow breathing at about 6 breaths per minute (in 5 seconds, out 5 seconds) for 5–10 minutes. This "resonance breathing" is one of the most-studied ways to boost HRV in the moment. • A consistent sleep schedule. • A real aerobic base: steady cardio where you can still talk. WE DON'T GUESS. WE TEST. Want to try it? 1. If you wear an Oura, Whoop, Apple Watch or Garmin, write down your average HRV today. 2. 2. For 7 days: 5 minutes of 5-in / 5-out breathing before bed, and no alcohol. 3. 3. Next Sunday, post your before and after number below. 4. No wearable? Try it anyway and tell us how your sleep and energy changed. Question for you: do you track anything right now? What's surprised you most? --- Keep going: → Comment below. I read every one. → Bring someone with you: share skool.com/naturalholisticliving with the person in your life who's always "tired and wired." Free to join. → Want us to actually look at YOUR nervous system? Book a visit at 918chiropractic.com — Midtown Tulsa & Owasso. → Follow along daily on Instagram: @918_chiropractic and @dr.mattgriswold This is the nervous system we work on every day at 918. Now you get to see it in numbers.

Last Wednesday I taught a live class in here on vertigo and dizziness. If you missed it, or want it again, the replay is below. About ten minutes. What's in it: why dizziness is a symptom and not a diagnosis, the three places it usually comes from (inner ear, neck, pressure behind the eardrum), and what a proper check looks like. It also lives in the Classroom under The Class Library. Got a question the class didn't answer? Post it in Ask Dr. Matt. I read every one. Next live class is in October. Watch the calendar. - Dr. Matt

Wednesday at 6 PM Chicago time I'm teaching a live class in here on vertigo and dizziness. Three things make people dizzy. The inner ear. The neck. Pressure behind the eardrum. Most people get handed a pill and told to wait it out. We look at which one it actually is. What I'll cover: The difference between vertigo and feeling off balance. How we tell the three apart. What you can check at home, and when you need to get seen. It's free and it's live, right here in this group. CLICK THE CALENDAR TAB AT THE TOP TO SEE THE EVENT AND JOIN WHEN IT STARTS. If you know somebody who gets dizzy, send them skool.com/naturalholisticliving and they can sit in with us. This is education, not a diagnosis. Sudden hearing loss, slurred speech, a drooping face, or the worst headache of your life means call 911. - Dr. Matt

Last couple of days in Idaho, start to finish. Claire and I climbed the height of Everest in under 36 hours. 30+ hours of hiking, very little sleep, lap after lap. Every lap included The Wall, a 43% grade. Most treadmills max out around 15%. My feet were wrecked. My knee hurt. There were moments the pain almost brought me to tears. But you keep moving. Claire climbed 22,838 vertical feet, the height of Aconcagua. Watching my wife keep grinding was the best part of the whole thing. Eventually you stop thinking about Everest. It's just one more lap. Then one more. At some point your body starts begging you to stop. Your mind starts giving you permission to stop. That's where you find out who's actually in charge. 29,029. Done. I asked last week what hard thing you've been meaning to do this year. Anyone started theirs? Dr. Matt