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$

Lessons I am learning: 100 Mile Bike Ride Guys!  I did something I am really proud of accomplishing. Saturday, with the help of an Aligned Life'er (thanks Andrey!)  I was able to ride my bike for 100 miles.  The term used to describe this event is a "century ride".  Looking back, I believe this is one of the hardest things I have ever completed.  Extreme saddle soreness, back tightness, exhausted arms, tingling hands, completely blown up legs and mental fatigue are all symptoms of getting through this 7 1/2 hour journey.  Beginning in Poway, heading south to the SeaWorld area, then north along the coast to Oceanside, followed by going east to Escondido and finally south to Poway was our loop route.  We accumulated over 4000 ft of climbing and burned between 4000 to 5000 calories.  Here are three things I learned while pushing my limits; 1) Proper nutrition and hydration can keep your mind sharp which allows you to push your body well beyond what you believe is possible.  2) It is possible to be at the point of complete failure, yet recover slightly, which gives you just enough to push through to your goals.  3) Having a mentor, who has done what you are looking to achieve, can make the difference between success and failure!  If you read last week's Trending Tuesday blog post, this was definitely a "misogi" type event for me (read The Comfort Crisis).  So glad I did it and I am now setting my sights on the half Ironman in Santa Cruz in September!  P.S. If you have not already done so, please donate to my Ironman Foundation fund by copying and pasting this link  https://ironmanfoundation.donordrive.com/index.cfm?fuseaction=donorDrive.participant&participantID=2508  We have raised $1060 and need a total of $1750 in order for me to race.  Thanks for your generosity and for giving to an amazing cause! Date I am saving: Aligned Life Community Bike Ride After speaking with so many of the Aligned Life community members in regards to their fitness aspirations, including cycling, I want to invite you to take part in our first annual Aligned Life Community Bike Ride!  Please save the date for the morning of Saturday August 14th.  We will be doing a 10 mile bike ride for all skill levels, ages and types of bikes.  Just like in the clinic where "All Spines Are Welcome", on the bike ride "All Riders Are Welcome"!  Watch for more details to come for this event including

Book I am highly recommending: The Comfort Crisis: Embrace Discomfort To Reclaim Your Wild, Happy, Healthy Self by Michael Easter Aligned Life Community!  This is the best, most behavior changing book I have read in 2021!  Please do yourself a favor and pick up a copy.  I love this book on so many levels, however here are a few of my favorites; 1) Easter includes a background story in which he travels to the Arctic backcountry and hunts caribou which is inspiring, insightful and funny.  2) He brings up all of the topics that I believe are devastating peoples health in the modern world and gives easy to implement solutions for each.  3) He has done the research on each of these topics by speaking with the world's foremost experts in anthropology, anatomy, physiology, biomechanics, psychology and more.  4) He brings up the topic of a yearly "misogi".  A misogi is a "right of passage" experience that has only two rules 1) It has to be incredibly difficult, with a 50% chance of completing the task 2) You can't die.  This experience is not done to compare your effort to others, so he encourages a quirky or unique challenge.  He also stresses that this is meant to be an inward journey, meaning this is not done to then post pics to Instagram or brag to your friends.  A misogi is meant for you to find out or remind yourself who you are and what you are really capable of doing.  LOVE THIS! Daily email I am reading: The Daily Stoic by Ryan Holiday Recently I subscribed to Ryan Holiday's daily blog called "The Daily Stoic".  If you are unfamiliar with the concept of stoicism it embodies the regular practice of attempting to be a better human being by thinking of others, being patient, being humble, remembering that death is coming for us all and that life is filled with ups and downs.  Holiday, in 3-5 paragraphs written in his blog, gives you some nuggets each day that help to remind you of these "virtues".  To subscribe is free and you can get to his website by clicking the link above! Quote I am loving: "We are living progressively sheltered, sterile, temperature-controlled, overfed, under-challenged, safety-netted lives." by Michael Easter in "The Comfort Crisis" I believe in the modern world we have become obsessed with finding the shortcut to everything.  We always want a "hack" to get to our desired outcome easier, faster and without pain.  Unfortunately,

Strategy I am implementing: Kid's Vision Boards Do you find that it is difficult to keep your kids engaged and on a schedule during the summer?  If so, try out this new strategy I am implementing with my kid's.  First, sit down with your kids and ask them what they want to accomplish by the end of the year.  This could include goals from all categories of life (health, financial, personal growth, spiritual growth, etc.).  Next, go to google images and have them search for pictures that represent to them achieving each of their objectives.  Then, save these pictures to the desktop of your computer.  Once this is done, open Google Slides and drag each picture onto a single slide.  Make sure to size them so that they all fit on one page.  I also recommend, in list form, write out all of the goals on the side.  Save this file and then print it in as big a format as you can in color.  I did this at Kinkos and printed them on foam board so they would be more durable.  Post this in a place that is highly visible to them on a daily basis.  Lastly, review how they are doing in respect to achieving their goals at your weekly family meeting.  This one thing, if done well, can teach your kids how to create the life of their dreams! Exercise I am enjoying: Rucking To "ruck" means "to find meaning in the beauty of shared pain, to seek challenges that demand growth, and to serve something greater than yourself" according to the website GoRuck.com.  One way to experience this phenomenon is to load up a backpack with some weights (the amount is determined by the individual) and go for a long walk with your friends.  This past weekend, with the encouragement from a fellow Aligned Life'r I had the opportunity to participate in the Friar 5k.  A virtual "anytime, anywhere" event in which we "rucked" around downtown San Diego.  Community, exercise, discomfort, great conversation and some really good Vitamin D are all things I gained from this opportunity.  If this sounds like something you would be interested in, go check out the website mentioned above to join the "GoRuck Tribe" for daily inspiration, book recommendations, events and community! Quote I am loving: "If you have to sign a release form, it is probably worth doing." ~ Unknown One of the main topics of conversation this weekend at the Friar

In the beginning, deciding on a goal gives you clarity on where to focus your energy.  However, once you have chosen a goal to achieve I have found that one of the most effective strategies to achieve your vision is to detach from the outcome.  What this means, is you set your intention and then you relinquish control on how things come to pass.  In my personal life, I use a vision board that lives on the counter in my bathroom.  The pictures remind me of the goals I will achieve and encourage me to continue working towards them regularly.  This being said, I often find that how I complete the goals are very different than how I originally thought they would be finished.  By remaining open to all the possibilities of accomplishing things it allows you to be more productive, creative and successful.  This detached state also allows you to eliminate the daily frustration that can be tied to a goal as it is being developed.  Especially with longer term goals the daily struggle is very real.  Avoid this pitfall by detaching from the outcome and you will be more likely to get through the daily grind necessary to get things done. A wise friend once told me, "You can only track your output."  What he meant was, you can't always control how things play out.  Even when you have a "perfect" plan, sometimes life intervenes and you are stymied.  However, you can always control how much energy you are putting towards your goals.  By staying focused on the things you can control you take a very practical and emotionless approach towards goal achievement.  Keep in mind, this does not mean that you don't feel a deep sense of drive and connection to your goals.  It just means you can get through things when times get tough and you feel like you are not making progress. When it comes to your health, the one success strategy that relates strongly with the concept of detaching from the outcome, is being willing to reinitiate your health building behaviors when you loose momentum. It is not the person who never falls off their healthy routines that is the least likely to get sick or injured.  It is instead the person who falls off many times, but who is willing to get back on track even when it feels overwhelming.   To that end, set your goals,

Research article I am reviewing: Chronic Spinal Pain: A Randomized Clinical Trial Comparing Medication, Acupuncture and Spinal Manipulation(Chiropractic).   Spine, July 15, 2003; 28(14): 1490-1502 In the journal "Spine" in 2003 an interesting study was done that compared patients who had chronic back pain for between 4 to 8 years.  These individuals received either drugs (Celebrex or Vioxx), acupuncture or chiropractic adjustments.  The results were as follows;  -the percentage of people who became completely asymptomatic following a nine week intervention: Drugs = 5%, Acupuncture = 9.4%, Chiropractic = 27.3% -the percentage of people who suffered an adverse event following treatment: Drugs = 6.1%, Acupuncture = 0%, Chiropractic = 0% -the percentage of people with improvement in general health status: Drugs = 18%, Acupuncture = 15%, Chiropractic 47% Results: Chiropractic was more effective in resolving pain, safer and provided an overall health improvement that was far greater than acupuncture or drugs.  Strategy I am cultivating: Family Education Curriculum Guys, I am really trying to teach my kids how to be good human beings.  As a parent I feel this is my highest calling.  Having made a massive amount of mistakes in my life I am hoping to help my children avoid a few of the pitfalls I have experienced. To this end, I am implementing an educational curriculum that spans the length of one calendar year and then repeats.  Each month we are discussing one topic associated with being a good person.  To make this easier on myself, I am drawing on Jordan Peterson's book "12 Rules For Life" and having one rule be the theme for each month out of the year. These themes are discussed at our weekly family meetings and then brought up in teachable moments when applicable.  I have purchased a poster of the "12 Rules" and have hung it on a wall that is seen when getting to the top of the stairs in our home.  I am hoping that the constant reminders, deep discussions and regular reminders is enough to steer our boys in the right direction.  If you like this concept please implement the ideas, put your own spin on it and let me know your thoughts!   Quote I am loving: "He who does not research has nothing to teach." ~ Proverb The word "doctor" means teacher.  When I think about the great teachers I have had throughout my life they all used research to help support their opinions.  The conference in Boise this past weekend was a chance to