Back pain is a common issue that can stem from repetitive daily habits or sudden injuries. This episode provides practical advice for preventing and managing back pain effectively, helping you stay active and pain-free, especially during the busy holiday season.

What’s Covered in This Episode: Learn the difference between micro-traumas (small, repeated movements) and macro-traumas (major injuries) and how each impacts the spine. Discover why holiday activities like lifting boxes, decorating, or shoveling snow can trigger pain and what you can do to avoid it. Avoid exercises like sit-ups, crunches, and burpees, which can harm the spine, and replace them with safer alternatives like bird dogs and dying bugs. Explore the importance of using proper movement mechanics, such as hip hinging and bracing with intra-abdominal pressure, to protect your back during everyday tasks and workouts.

Key Insights and Takeaways: Everyday movements like brushing teeth, loading the dishwasher, or picking up totes can lead to cumulative back strain, but small adjustments make a big difference. A stable spine is more important than flexibility—maintaining proper curves and avoiding over-flexion is crucial. Strengthen your core safely with exercises that protect your spine, focusing on stability rather than high-impact or repetitive flexion. Supplements like turmeric, omega-3s, magnesium, and collagen support joint and spinal health while reducing inflammation.

Supplements for Back Pain (as referenced in the show):

Anti-inflammatory Supplements:
Turmeric/Curcumin (500–1,000 mg/day): Curcumin has potent anti-inflammatory properties. Look for formulations with black pepper extract (piperine) for better absorption.
Omega-3 Fatty Acids (1,000–2,000 mg/day of EPA/DHA): Found in fish oil, they reduce inflammation that can exacerbate back pain.

Bone and Joint Health:
Vitamin D3 (2,000–4,000 IU/day): Essential for bone health and preventing muscle weakness. Have your levels checked to ensure proper dosing.
Calcium (1,000–1,200 mg/day): Supports bone density and strength.
Magnesium (300–400 mg/day): Relaxes muscles and reduces cramps, which can ease tension-related back pain.

Muscle Relaxation:
Magnesium Glycinate or Citrate: Helps with muscle relaxation and prevents spasms.

Collagen and Joint Support:
Collagen Peptides (10–20 g/day): Supports connective tissues, cartilage, and spinal discs.
Glucosamine and Chondroitin: May improve joint health and reduce pain in some individuals.

Pain Modulation:
B-complex Vitamins: Especially B12 (1,000 mcg/day), as it supports nerve health, which is vital for back pain caused by nerve compression or injury.

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Find all resources HERE: www.heydrrob.com

**DISCLAIMER**
The information provided in this podcast/social media content is for general informational purposes only and is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have heard on this podcast/read on social media. If you think you may have a medical emergency, call your doctor or 911 immediately. The GBNO Show does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned in the podcast/content. Reliance on any information provided by The GBNO Show, its employees, contracted writers, or medical professionals presenting content for publication to The GBNO Show is solely at your own risk.

As we age, our cellular health becomes the cornerstone of how we look and feel. This episode reveals how maintaining strong, healthy cells can prevent wrinkles, promote firm and vibrant skin, and ward off chronic diseases. At the heart of this discussion is autophagy, the body’s natural cleanup process that clears away damaged cellular components to rejuvenate the body from the inside out.

Wrinkles and sagging skin are not just surface-level concerns—they often stem from cellular degradation. Factors like oxidative stress, inflammation, and the presence of “zombie cells” (damaged cells that linger and harm their neighbors) accelerate visible aging and undermine health. These cellular issues also contribute to chronic diseases, including heart disease, Alzheimer’s, and diabetes. Understanding and addressing these factors can help slow the aging process and boost longevity.

The episode dives into practical strategies for cellular health. Intermittent fasting, even with a simple 12-hour overnight fast, activates autophagy, which repairs damage and prevents cells from deteriorating prematurely. Proper exercise plays a crucial role as well, enhancing oxygen delivery and improving immune function, which helps protect the skin and body from aging and disease. Hot and cold exposure, such as saunas and cold plunges, can also stimulate cellular resilience, creating stress responses that promote repair and renewal.

Nutrition is another cornerstone of cellular health. Collagen supplementation supports skin elasticity and joint health, while antioxidants combat oxidative stress, protecting cells from damage. Avoiding processed foods, excessive sugar, and inflammatory seed oils is key to reducing premature cellular aging. Balanced meals rich in whole foods provide the necessary nutrients to fuel and repair cells effectively.

Sleep is a critical factor often overlooked. During deep rest, the body focuses on repairing damaged cells and flushing out toxins. Poor sleep deprives cells of this recovery time, accelerating visible aging and weakening the immune system. Prioritizing consistent, high-quality sleep is essential for maintaining vibrant skin and overall health.

By adopting these lifestyle changes—fasting, exercise, nutrient-rich eating, and better sleep—you can take control of your cellular health. Aging doesn’t have to mean wrinkles, sagging skin, or chronic disease. Instead, it can be a time of strength, vitality, and health with the right focus on prevention and care at the cellular level.

Support the show

Find all resources HERE: www.heydrrob.com

**DISCLAIMER**
The information provided in this podcast/social media content is for general informational purposes only and is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have heard on this podcast/read on social media. If you think you may have a medical emergency, call your doctor or 911 immediately. The GBNO Show does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned in the podcast/content. Reliance on any information provided by The GBNO Show, its employees, contracted writers, or medical professionals presenting content for publication to The GBNO Show is solely at your own risk.

In this episode of the Get Better Not Older Show, Dr. Rob and Shannon dive deep into the world of intermittent fasting and time-restricted eating. If you've been curious about the benefits, potential risks, and the science behind these popular dietary practices, you're in the right place.

Dr. Rob shares his personal experiences with time-restricted eating and how it improved his health, including eliminating acid reflux. Meanwhile, Shannon, a registered dietitian, breaks down the differences between intermittent fasting and time-restricted eating, highlighting how aligning your eating schedule with your circadian rhythm can significantly enhance your health and well-being.

Topics covered in this episode include:

• The distinctions between intermittent fasting and time-restricted eating.
• The benefits of fasting, such as autophagy, metabolic health, and gut repair.
• The relationship between fasting and modern health challenges like obesity, type 2 diabetes, and heart disease.
• Fascinating studies, including Dr. Satchin Panda’s research, demonstrating how small changes to eating windows can normalize blood sugar, improve lipid profiles, and even reverse type 2 diabetes.
• The importance of proper nourishment during eating windows, emphasizing protein intake and balanced meals.

Shannon also addresses gender differences in fasting tolerance, explaining why women’s hormonal cycles may require shorter fasting windows, while men might adapt to longer periods. They also discuss the risks of over-restricting, including potential hormonal imbalances, muscle loss, and nutritional deficiencies.

Whether you're just starting with fasting or looking to refine your approach, this episode is packed with practical advice and science-backed insights. Dr. Rob and Shannon offer real-world tips for easing into fasting, like starting with a 12-hour fasting window (e.g., 7 PM to 7 AM), ensuring alignment with your body's natural rhythms.

Don’t miss their engaging Q&A segment, where Shannon answers questions about resistant starches and their impact on blood sugar, while Dr. Rob tackles the role of collagen in muscle recovery.

Learn how fasting isn’t just about weight loss—it’s about enhancing your overall health, from reducing systemic inflammation to improving brain and gut health. Discover the balance between discipline and flexibility, as the hosts share strategies to help you stay on track while enjoying life, especially during challenging times like the holiday season.

This episode is a must-watch for anyone looking to optimize their health, manage weight, or simply feel better as they age. Hit play, and let’s get better, not older—together!

Support the show

Find all resources HERE: www.heydrrob.com

**DISCLAIMER**
The information provided in this podcast/social media content is for general informational purposes only and is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have heard on this podcast/read on social media. If you think you may have a medical emergency, call your doctor or 911 immediately. The GBNO Show does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned in the podcast/content. Reliance on any information provided by The GBNO Show, its employees, contracted writers, or medical professionals presenting content for publication to The GBNO Show is solely at your own risk.