Formerly Shea Family Chiropractic

Fitness equipment I am loving: TUSY Inflatable Paddle Board Do you like being outside, on the water, in the sun and getting some exercise or relaxation?  If so, Stand Up Paddle (SUP) Boarding might be perfect for you!  The cost and storability of these boards have become much better over the past few years.  This board, paddle and pump package from Amazon was $159.  My wife and two boys love paddle boarding.  We have been hitting Lake San Marcos and Mission Bay over the last few weeks.  We have been putting one person in the front of the board in the seated position and a second person standing towards the back doing the paddling.  Good times for the whole family! Audio book I am hearing: Breath: The New Science of A Lost Art by James Nestor Surprisingly, this has become my second favorite book of 2021!  A very well written, interesting and very informative read, Nestor discusses the topic of nasal breathing versus mouth breathing.  He also reports on changes in our skull and mouth shape that has caused a massive rise in asthma, sleep apnea, snoring, lowered energy levels and bronchitis.  I really appreciated how thorough his assessment of this topic was and his discussion of how to avoid these health problems through practical solutions.  If you struggle with these types of issues, do yourself a favor and pick up a copy of Breath! Quote I am pondering: "Mammals with the lowest resting heart rates live the longest."          ~ James Nestor in Breath One of the main topics in Nestor's book (mentioned above) is the concept of breathing slowly.  The optimal rate of breath cycles per minute is about 5.5.  This means 5.5 inhales and 5.5 exhales per minute.  At this rate we maximize our oxygen intake, maintain a healthy CO2 balance, encourage parasympathetic nervous system functions (rest, recovery, repair, focus and concentration) and help to maintain a healthy blood pH.  When our breathing becomes rapid and shallow we force our bodies into sympathetic overdrive which, in the long term, leads to lifestyle diseases such as cancer, stroke, heart disease, diabetes and obesity.  This week, take some time to practice breathing through your nose at a slow, but steady rate.  Your body will feel more calm, lighter and your thoughts will be clearer! Have a kick ass week everyone! In Health, Dr. Devin Shea, DC

Everyone experiences both shame and the urge to place blame on someone else. It’s part of having emotions – and not one of the fun parts, unfortunately. We can’t avoid these feelings and we often can’t choose when or how we experience them. We can choose how we respond and how we deal with them, though. Shame has a physical presence in our lives. Think about a time when you've been really embarrassed or felt like you've let someone important down. Remember how your face flushed, or your stomach clenched, or your shoulders drew up under your ears? Maybe you clenched your jaw, or your fists, or your breath started coming faster. Shame is such a powerful emotion that it literally changes our posture, our blood pressure, and our other physical systems. We often feel shame when someone blames us for something - it can shock us or feel like an attack. But we also have to be careful that we aren't reacting to our own feelings of shame by trying to blame someone else. Placing blame doesn't solve a problem or help anyone move forward. Sometimes it feels good for a second - it feels like you're redirecting the shame somewhere else and getting some relief. In the end, though, it doesn't get to the root of the issue and it doesn't help anyone process or solve the problem. So how do we deal with these emotions, which have the power to impact us physically, and which can be overwhelming and sudden? I have two suggestions for you to try. First, start with your physical reaction. Focus on your breathing: has it sped up? Try taking a few long, slow breaths. Roll your shoulders and bring them down from under your ears. Shake out your hands and close your eyes for a second. Taking your mind off your immediate emotional reaction gives you the opportunity to pause before you react. Slowing your breathing or relaxing your muscles also helps your brain to slow down, which makes it a lot more likely that you’ll choose what to say, instead of lashing out or breaking down. Second, think about how you’d talk to a close friend or family member who was experiencing this emotion. You’d be supportive and loving, right? Maybe you’d remind that person of what a positive impact they have on you or help them talk through what they’re experiencing. Try using the same words on

New service I am offering: Online Appointment Scheduling For the past 13 years of running Aligned Life Wellness I have been looking for a way for our existing patients to be able schedule their appointments at any time of the day and on any day of the week.  I am proud to announce that we finally have that solution!  If you are an existing patient you may go to our website at www.AlignedLifeWellness.com, scroll to the bottom of the homepage and click on the green button that says "Use our online scheduler".  You will be asked one time, to create a username and password and from that point forward you will be able to select available times on our schedule.  You may schedule online up to one hour before the appointment time.  You are also able to schedule multiple appointments at the same time and up to 3 months in advance.  I am so excited for you to be able to use this new feature and hope that it resolves any frustration with our previous call in only system.  If you need any help getting set up with this program please let us know and we will be happy to assist you.  Happy scheduling! Video I am recommending: 10 Keys To Lifetime Wellness Last week I wrapped up, edited and posted a 10 part video series that unpacks the absolutely essential elements you need to know about how to get and keep a healthy body for life.  This "master class" is the culmination of almost two decades of working with high performing individuals.  The information has been distilled down into easy to understand and implement action steps.  Please make sure to watch this 37 minute video and discuss its contents with your family.  You will be happy you did! Donation I am requesting: Ironman Foundation Aligned Life Community I need your help!  I am only one week away from my donation deadline that will enable me to do the 1/2 Ironman race in Santa Cruz. So far, with your generous gifts, we have raised $1060!  That puts us only $690 away from the goal that the Foundation has asked for my participation.  Please click on the link above and give anything you feel comfortable donating.  Every dollar goes to amazing causes outlined here.  All donations are also tax write offs.  Thanks for your consideration and have a great week! Have a kick ass week everyone! In Health, Dr. Devin Shea, DC

Exercise equipment I am using: Clip on Aero Bars by Profile Design At 6'4" my body acts as a huge sail when attempting to go fast on a bicycle.  This makes cycling a very inefficient process.  In an attempt to reduce the wind resistance I feel during this part of the upcoming 1/2 Ironman, I borrowed a pair of aero bars from a fellow Aligned Life'r.  Aero bars allow you to place your body weight onto your elbows, tuck your arms in front of you and flex your body forward.  This tucked in position allows for less drag and creates a more streamlined body position.  I began to experiment with this set up this week and was impressed with how much faster I could go, especially on long, straight stretches of road.  If you are looking to improve your efficiency and times in cycling this year, give these relatively cost effective tools a try.  Game on! Rehab tool I am recommending: Voodoo Floss Band If you have been struggling with joint pain and are having a hard time coming up with self care strategies to get results, give this product a try.  Voodoo Floss Bands have been around for about five years and are used to restore movement to a joint that is filled with scar tissue.  The scar tissue typically restricts movement and can cause pain.  The unique aspect of this product is to be able to create compression while simultaneously working through the range of motion that is reduced.  This combination helps to break up the scar tissue and restore the movement all at once.  Sometimes it works so well, it is almost like Voodoo (hence the product name).  I have found over the years that this product is very productive for elbow and knee conditions specifically.   The best part is that you can provide the therapy to yourself and it only costs about $20! Quote I am pondering: "One of history's few iron laws is that luxuries tend to become necessities and to spawn new obligations." ~ Yuval Noah Harari in Sapiens: A Brief History of Humankind This week I had two different conversations with people who are considerably smarter than I am.  I love having these discussions because it allows me to understand the direction I should be aiming in my life.  Both of them, despite being very successful, have not accumulated very many material possessions.  For example, their garages are empty, except for their cars.  Mine on the

Nutrition strategy I am using: Plate Presentation After being inspired from pictures from social media I picked up four large white dinner sized bowls for plating our food on.  The bowls are large enough to serve each individual ingredient in it's own corner.  By creating separation, but also a cohesive look, my wife and I have been able to turn out some incredibly delicious looking dishes.  I especially like the way these bowl presentations highlight the color of the food and make it look elevated even when we aren't serving anything different than our previous dinners.  The bowls we chose were these, from the store World Market.  For a picture of one of the inspirations for this idea, check out the link above and scroll down the page slightly! Book I am hearing: Sapians: A Brief History of Humankind by Yuval Noah Harari With the world changing so quickly and our problems becoming more global in their nature, I thought it would be a good idea to look in the past to see if there were any themes to learn from.  Although this book has it's dry sections, I have learned a ton!  Many of the beliefs we have about where we come from and the lives we lived previously are false.  Harari covers our origins, war, social structures, religion, flora and fauna and many more.  This is a 15 hour audio, so be ready to hunker down for the long haul, but remember to take some notes because there are some true gems in this book! Quote I am pondering: "How did Homo sapiens manage to cross this critical threshold, eventually founding cities comprising tens of thousands of inhabitants and empires ruling hundreds of millions? The secret was probably fiction.  Large numbers of strangers can cooperate successfully by believing in common myths.  Any large-scale human cooperation - whether a modern state, a medieval church, an ancient city or an archaic tribe - is rooted in common myths that exist only in people's collective imagination." ~ Yuval Noah Harari in Sapiens Upon hearing the above quote from Harari I was shocked at the long list of things that we as humans have decided to believe collectively in order to create order and hierarchies.  An example that I find very interesting, is our belief in money.  Especially with the rise in money created and then distributed by the government I find the following quote by Harari fascinating, "The sum total of money in the world is about 60$