December 10, 2025 • 37 mins
Episode Highlights With Tyler
- How often he talks about stress with patients and why this is such an important factor
- Women handle stress differently than men, and why this doesn’t have to be a bad thing
- What our cycle and our digestion directly tell us about our health
- Why women and men handle stress differently (hint: there’s an adrenal reason)
- What happens when we are stuck in fight or flight long term
- The effects on gut health and gut lining when we have chronic stress
- Top steps to support the gut and address the nervous system in high stress
- Universally helpful techniques, like breathing techniques, to help address stress
- The role of sleep and fasting
- The Wellness Way on X and on Facebook
- Dr. Tyler Kruse and The Wellness Way on Instagram
- The Wellness Way Coralville
Mark as Played
Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:02):
Well one for My Body's podcast.
Speaker 2 (00:04):
This episode is brought to you by Native Path Creatine,
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on a cellular level. Some studies suggest that creating may
(00:27):
be particularly beneficial for women with persistent feelings of sadness.
And of course, well it's not a replacement for professional
mental health care. It's an additional tool that might help
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(01:54):
depends on many factors, including the intake and excretion of electrolytes,
which many people don't get. The right amounts of electrolytes
are charged minerals that conduct electricity to power your nervous system.
I talk a lot about nervous system. On this podcast,
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(02:57):
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d R I n k l mnt dot com slash
wellness Mama and at that link you will receive a
free sample pack with any order. Hello and welcome to
the Wellness MoMA podcast. I'm Katie from wellnesswama dot com
and I am back with doctor Tyler Cruse today to
talk about why you can't heal your gut if you
are constantly stressed, and specifically the gut stress connection. And
(03:41):
we get to go into some fascinating directions in this one,
including how women and men handle stress differently and why
and how this could be part of the reason women
experience auto munita. Is more why we need a different
approach to things like fasting and high intensity workouts, the
way that light comes into play, some low cost and
free tools you can use to get into a less
(04:02):
stressed state and support the nervous system. How this is
connected to gut health. He talks about the universally helpful
things that we can all do to support our body's
natural stress response and our gut, as well as things
kind of universally to avoid and so much more. And
Doctor Cruz is a chiropracture and a holistic health advocate
who really loves to go deep and working with his
(04:24):
patients on that health nervous system, balance, foremon's immune system,
and whole body wellness. As you will hear in this episode,
he is a wealth of knowledge on a lot of topics.
So let's jump in and learn. Doctor Tyler, welcome back,
Thank you for being here again.
Speaker 1 (04:38):
Yeah. Absolutely, I'm super excited. We had a great conversation
last time. We spoke on the gut and the skin connection,
and I'm excited to dive into more of how we
can help people understand the importance of stress in general
on their health.
Speaker 2 (04:50):
Amazing well link to our first conversation in the show notes.
If you guys missed it, I highly recommend to listen.
We get to get into everything from melanin and sunlight
to the German terrain a little bit, as well as
the most impactful things you can do that can improve
your skin health via your gut health and why it's
so important to look at that connection. And I have
a feeling we're going to to go in an equally
number of fascinating directions. In this conversation you alluded to
(05:12):
before that you spend more time talking about poop even
than adjusting spines and the importance of daily elimination. And
as a segue into this topic, I'm curious, how often
does stress come up in these conversations as well?
Speaker 1 (05:25):
Yeah, every single day. So I usually tell people so
not really like kind of a joke, kind of funny thing,
but a lot of times women will you be kind of,
you know, maybe a little nervous to talk about their
poop or their periods, And I'm like, look, I talk
about poop and periods every single day because that's a
really good way for women to know what's your health like,
what's your digestion like, and what's your cycle like. That
tells me you get indication on your hormonal health and
(05:46):
your ability you know, your inflammation and your immune system,
your digestive health. So we talk about them on a
daily basis, and that's why, you know, even the people
that do come in just to get adjusted, I typically
ask questions like that, are you still on track? Are
you still doing good? And that's why my approach is
the way that it is. I am a chiropractor. Yes,
I adjust people. Yes, a lot of people think of
chiropractors as just you know, backcrackers per se, and they
(06:07):
don't understand fully what the chiropractical philosophy was founded on.
It was actually founded on the way that the wellness
way practices. It was founded on three t's thoughts, traumas
and toxins now trauma, physical side of things. Yeah, the
adjustment's phenomenal. Now the emotional side and the chemical side. Yes,
you can help the emotional help with an adjustment one
thousand percent, there's no argument to that. But when it
(06:29):
comes to the chemical and the emotional side of it,
sometimes you need a little bit more. So you know,
for example, you know, if somebody has a super low
gout microbiome or you know, potentially pathogenic yeast infection or
molt toxicity, you know, the adjustment can help their body
adapt back to the train daring one hundred percent, But
they may need a little bit more than just a
chiropractic adjustment they you know, because if they're coming in
(06:52):
and they got little back pain, but they're e McDonald's,
and they're living in a toxic environment, and they're the
you know, let's say females just because they handle stress
a lot differently than men. A female that has a
boss that's just you know, terrible, right, just always on
the stressing them out, keeping them in that fight or
flight wired, bit tired state. You know, I can do
a really good chiropractic adjustment, Chances are it may help
(07:15):
a little bit, but probably not going to fix everything
if that's what's going on outside of the adjustment. Right,
So the adjustment super important piece of the puzzle. But
that's why we why we look to why we like
to look elsewhere, which is why you know, I talk
about poop a lot. Now. We don't do a stool
test on everybody, right, we pinpoint to what they need
by nature. On the last podcast, talk a little bit
about my story comes from gut help. That's a little
(07:36):
bit of where my passion's at. But doesn't mean to
say I don't help people with metabolic hormones, those kinds
of things, autoimmunity, which the gut plays a big role
in as well, kind of start to steal and restore
function of their body is the big key there. Yeah.
Speaker 2 (07:49):
I love that you mentioned that women handle stress differently
than men because I feel like this actually has important
implications to understand, even when it comes to things like fasting,
cold plunges, sleep, light, exposure, Like we have all those
things differently. My personal take, and feel free to disagree
with me, is that, like, that doesn't mean we can't
do those things. It just means we need to understand
how our physiology is working with those things and not
(08:10):
try to just compete or emulate men when it comes
to those But I would love for you to explain
a little bit different since most of our listeners are women,
that concept of that women handle stressed differently, and then
how can we actually use that to our advantage versus
viewing it as a negative.
Speaker 1 (08:23):
Yeah. Absolutely so I don't disagree with you one bid there.
I think that that's a prime example why everybody needs
individualized testing sometimes generally speaking, for like women for working out,
we would want them to work out on their cycle.
Now there's a time and place where that needs to
change a little bit. You know, how hard can you go?
What do your hormones look like? If you know that
kind of stuff you can start to pinpoint that. So
women and men handle stress a lot different. And this
(08:44):
is the reason why. So a male like me, like
the husbands of the listeners, the boyfriends, you know, whatever,
anybody that's a male that's went through puberty, you know,
ninety five plus percent of their hormone production, specifically the majority.
You know, a lot of people know the major hormone testosterone,
and then if females, it's more estrogen and progesterones. Estrogens,
there's multiple ones. So a lot of people don't know that.
(09:06):
But a lot of people don't realize that a testosterone
ninety five plus percent of that is produced in the
testicles of a male. Now, the testicles are producing that
testosterone whether a male's sleeping, whether a male's stressed at work,
whether a male's you know, working out, it will help.
Working out will help that testosterone. But long story stories,
they produce. Right. Female side of things, when you're cycling,
(09:29):
you do get a lot of production from your ovaries, right,
but then you also get a good chunk thirty forty
percent from the adrenals and then your fat tissue. Right,
those are the three ways you produce. And then when
you get to menopause, your ovaries come down even more
important for your drenals to come up. But long story
short is you know, thirty to forty percent of production
or more maybe you know, depending on the female, comes
(09:49):
from those adrenals a male, I mean your talk of
one or two percent. Now, what's one of the number
one things that affect the adrenals poor sleep? Stress, you know,
emotional stress, stressful jobs, anything with the word stress will
affect those adrenal of negatively. And so that's why a
stressful job, that's why women need more sleep than men.
And that's why stress affects women a lot differently than men,
(10:11):
because you know, you're not going to lower somebody's tasostroone
a male by stressing them out, it's probably going to
raise it. Honestly, a female on the other side, you'll
wreck their hormones if you stress them out. Whether you're
the husband, whether you're the boss, it doesn't matter. And
so that's why you know you'll get a big change.
Like if you you know, in let's say just the
job for us, right, if I go to a male
and I say, why didn't you do this? You need
to do this? That's going to make them do it right.
(10:32):
They're not. You're gonna be like, okay, start, I'll get
it done. A female that might shut her down completely
because her stress is findling way differently. Then it's going
to start to affect her hormones. It's going to put
her more into a sympathetic state. And so now there
are a handful of women in the business world out
there that can make that switch, right, They can handle
that through the day, they can go home, be more
nurturing mother, that kind of stuff, which is more of
(10:53):
you know, how the physiology of females were produced, right,
there's nothing wrong with that. It's beautiful how the physiology
of the human vodue is creative. But men are meant
to handle stress better. Men are meant to go out,
you know, go to the workforce, do it, you know,
handle all that stress. Women's hormones, the way that your
physiology works was meant to be more nurturing, more tearing
for the kids, you know, different things like that, And
(11:14):
that's why women have more sympathy women. You know, the
hormones drive that function, but women also need to be
a lot more intricate about the sleep and the stress
supports and the hormone health than necessarily a male does.
And that's why when men come in, if you work
on their gut, you work on their diet, you get
pretty good change. Women a lot more intricate, right. It
takes more ability to get that back to that homeostasis
(11:35):
and that balance because of the way that that stress
is interpreted. And you know, you have different stressors, right,
menstrual cycle, pregnancies. You know, immune systems are a lot
different in men and than women. I kind of joke
around with this and a lot of women I knew
there's a reason why. But if you notice, when men
get sick, they're a lot more of a baby than
a female. Right. A female gets sick and it's like, okay,
(11:55):
well the kids meet bed, I got to clean the house,
I gotta do this, I gotta do that. It all
gets done. Whether there's the husband gets sick, he's laying
on the couch, can you bring me a little broth
and like? And a lot of that has to do
with the hormone side of things, right, the way that
cortisol and the immune system are affected, it affects how
we handle different sicknesses and stuff as well. So you know,
that's just kind of a few different aspects. But a
(12:16):
big component of that is the aspect of how much
hormone comes from the adrenals and a female on why
females handle stress a lot differently than men do. And
stress can be member physical, chemical, or emotional. So I've
hit on the emotional side with work relationships all that,
but physical what your posture look like, are you obese
you know, in different things of that degree. And then
(12:36):
chemical you know, that could be a wide variety of things, diet, molds, infections,
different things like that. But the big thing too with women,
you hear a lot of horror stories when it comes
to like menopause and just in general, like, oh my
hormones are making me obese. Well, member, you have ovaries, adrenals,
and then fat tissues, so you're in cycling usion. You
don't have enough production from the first two. Your body's
(12:57):
going to hold onto fat tissue to make sure you
have enough hormone to get through the day, right, And
then we get to menopause, we lose the ovaries production,
but you need less hormones. So honestly, menopad should be
a good change of life, which I know that's going
to stem some people like, oh, it's been miserable. You know, well,
your hormones are imbalanced, your stress is andmbalanced to some degree.
But back to that is, you know, get to menopause.
(13:18):
If your adrenals are stressed, then you're really focusing on fat,
you know, fat to hold that hormone, fat to neutralize
things that you're exposed to. And so that's a lot
of times too, you'll see you know, women dein weight,
you know, with hormonal issues is because the status that
they're adrenals in.
Speaker 2 (13:34):
That makes so much sense, and it's probably the most
clear explanation I've heard of the actual differences when it
comes to stress reactions in women and men. And I
would guess is at least a factor. Of course, it's
never a single factor, but a factor in why autoimmune
disease disproportionately affects women in a much higher rate than men.
I would guess this comes into play with that whole
cascade of stress hormones into the physiology and how everything
(13:56):
is so interconnected. And now that we understand also the
like intricacies between and differences between women and men, I'd
love to go deep on what's happening physiologically when we
are stuck in especially fighter flight, motor in chronic stress
for a long time, and what are the long term
changes and impacts to the gut in that situation.
Speaker 1 (14:13):
Yep, So a lot of people call it the fighter flights.
I usually say, if you're wired but tired, sympathetic dominance.
So if there's sympathetic and parasympathetic, or two of the
major nervous systems, so sympathetic is that fighter flight. I
usually use this analogy if you had a bear chasing you,
I would hope you'd be in the sympathetic state for
until that stops. But that's what we want. Parasympathetic, that's
more rest and digest that's call means that's good digestion.
(14:36):
And so if you're in that constant fire flight, that's
going to slow your digestion down, maybe even shut your
digestion down. And that's why a lot of people in
super high stress states will eat less food. They're not
hungry as much, you know, because of that sympathetic drive.
It can drive some more constipation. One thing I use
is travel. So people that you know fly a lot
and stuff. You'll if you talk to them a lot.
(14:56):
They'll they'll tell you like, you know, hey, you know
as a little conspay last week, but I had a
I had a trip. Well yeah, I mean, yes, there's
a lot of EMF and that kind of stuff when
you are traveling. But also there's stress with travel, whether
you field or not, and so that alone puts you
in more of that sympathetic state. You're always on edge
a little bit, you watching for that, and so that
will effect that digest tract, will slow down the digestives,
slow down the motility. If you're constantly in that sympathetic stakes,
(15:18):
that sympathetic state is going to bring your cortisol up consistently.
Cortisol's meant to fluctuate throughout the day, right, It needs
to go up in the morning, wake you up, needs
to come down at night so melotonin can take over
and you can get a good night's rest. Now, if
you're constantly in that fight or flight for whatever reason
you may be, then that cortisolt is going to constantly
stay high. That's going to bring your blood sugar up consistently.
(15:38):
That's going to bring up insulin consistently because your body thinks, hey,
a need more sugar to get through this stressful state,
and so if it stays high for too long, eventually
what you're gonna hear is you're going to see is
it's going to crash down because your body is going
to say, like, hey, this doesn't seem to be going down.
You know, I think we can keep more homeostasis or balance,
because that's really what our bodies are always looking forward
to balance, right, it's always looking to keep us as
(15:58):
balanced as it can, and so it's lucky it would
crash that down. I mean, then that's where you start
to hear the words of like adrenal fatigue, adrenal insufficiency
is because you've had corzol driven so high, sympathetic states
so high, you know that it's crashed down at that point. Now,
other things it does to the digestive track is is
if you have increased insulin and blood sugar for a while,
that's going to affect the digestive tract negatively. You know,
(16:20):
we can only have so much sugar in our blood
at one time, and so it has to put it somewhere.
And so if you start to get some visceral fat
build up, you start to become get some obesity. That's
going to slow down digestion even more, can affect the
skin like we talked about last time, and then it's
also going to decrease your stomach acidity. So stomach acidity
is very important. A lot of people think, you know,
acid reflex heartburn is too much acid. Now, acid may
(16:44):
be creating some of that pain, but it's not the
driving factor. It's kind of like the analogy of do
firefighters cause fires because they're at the sight of the fire. Well,
acid may cause the burning, but it's the barriers. It's
the inflammation potentially, like you know, lacerations of your barriers.
You know, that's what's eating the incompetency, so the acid herds.
And so when you decrease that stomach acidity from constant
(17:05):
sympathetic state, then you don't digest protein properly, digest food
in general properly. But the other thing that you don't
do is stomach acidities. One of its number one jobs
is sterilization. And so when you talk about sterilization, you
should have the stomach acidity to rot a car battery.
Now you need different phs, but you know, acids basic
you know, in the body, but that needs to be
very acidic. There for sterilization because we're e supposed to
(17:28):
a lot of things, and so if you don't have
proper sterilization, then what happens, more prone to gut infections,
more prone to gut dysbiosis, microbiome deficiencies in balances. And
so that's another thing too, is a lot of people
get these kinds of issues in this idea probiotic. Well,
what if you're already high on that, you can push
that even higher and effect it in a negative way,
especially depend on what kind of probiotic you're taking. So
(17:48):
that's another thing that does is it decreases your stomach acidity.
And then the other thing that can consistent high cortisol
will do is weaken your gut lining or your barriers
per se and so those are very good for absorption
for nutrients, and you know then that increases the old
word leaky gut, Right, what does increased leaky gut drive
to more symptoms, more fatigue, you know, more sleep issues,
(18:09):
which is another thing that the digestive setcords. All being
high is going to affect sleep. When you have poor sleep,
that's going to drive more inflammation. Especially in a female
female need to be eight to ten hours, maybe even more,
depending on the state of their stress and their health. Currently, men,
you know, we can get about six and a half
seven and a half hours sleep or so, but women
need a lot more for kind of back to that adrenals,
(18:30):
but also to keep their digestive tract and their ciccaded
rhythm and stuff. But I would say the big things
is how to affects the barriers, what it does to
your stomach acidity, and then what it does to your motility.
Speaker 2 (18:39):
Such a good overview, and I think a couple important
points to highlight in that too, is like the concept
you talked about is like the goal is actually not
a always calm nervous system that would actually be unhealthy
as well. The goal is like an appropriately adaptable nervous
system that can go back and forth appropriately based on
legitimate stimulus. But the caveat that you explain so well too,
is that like, unfortunately, in the modern world, while it
(19:01):
used to be that overly quoted example, when we were
chased by a tiger, we knew we were being chased
by a tiger, we dealt with it, then we moved on.
The body interprets so many parts of the modern world
like artificial light at night, like toxins in our food,
like chemicals in our personal care products, as those same
type stressors, even if we don't mentally feel stressed and
the body is still dealing with that. So it's like
understanding all of that nuance. I love that you touched
(19:25):
on this sleep thing as well. And I'll say just
to give credence to that, anecdotally, when I was in
the intensive healing stage from autoimmune disease, I avoided high
intensity workouts. I got lots of just time and nature,
and I slept a lot, and it felt like my
body was needing that extra like probably ten hours a
night of sleep to catch up and to really heal.
And so just to echo what you said that, especially
(19:45):
for women, that seems like a really vital factor, especially
if we're trying to resolve something. This episode is brought
to you by native path preatine, and this might be
the most important creating benefit that we don't talk ab enough,
which is its impact on mental health. These research shows
that creating supplementation can improve our mood, particularly in women,
(20:07):
and our brain needs energy to produce neurotransmitters like serotonin
and dopamine and creatine helps on a cellular level. Some
studies suggest that creating may be particularly beneficial for women
with persistent feelings of sadness. And of course, while it's
not a replacement for professional mental health care, it's an
additional tool that might help us be like ourselves again.
So if you're struggling with low mood and mental fatigue,
(20:27):
talk to your healthcare provider and consider if creating could
be a helpful addition for you. Quality matters, though, so
look for the most studied form, which is creating monohydrate.
I personally use native path creatine, and most research says
to aim for three to five grams today. I sometimes
go as high as ten for the mental benefits. But
you don't need a loading phase, despite what you might
(20:48):
have read on the internet. As always, of course, talked
to your doctor our healthcare provider before starting any new
supplement or protocol, especially if you have an underlying health condition.
But for many of us, as women, creating is one
of the safest most research supplements available, and it's time
we stopped thinking of it as just for men. Save
up to fifty six percent and get free shipping at
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(21:12):
dot com, slash go slash nat I ve E cr
A ti ny. This podcast is brought to you by
Element and this is a company you might have heard
me talk about before, and I really love their products
because proper hydration leads to better sleep, it sharpens focus,
it improves energy, and so much more. But hydration is
(21:33):
not about just drinking water, because being optimally hydrated, a
state called U hydration, is about optimizing your body's fluid ratios.
And this fluid balance depends on many factors, including the
intake and excretion of electrolytes, which many people don't get.
The right amounts of electrolytes are charged minerals that conduct
electricity to power your nervous system. I talk a lot
(21:54):
about nervous system on this podcast. They also regulate hydration
status by balancing fluids inside and outside of ourselves. Element
was created with the science backed electrolyte ratio of one
hundred milligrams of sodium, two hundred milligrams of potassium, and
sixty milligrams of magnesium with no sugar. Since electrolytes are
a key component of hydration, here's what happens. When we
get our electrolytes dialed in, we have more steady energy,
(22:17):
improved cognitive function, suffer fewer headaches and muscle crams. We
can perform better for longer, and especially the support fasting
or low carb diet because when we stop eating carbs,
like during a fast, the absence of insulin allows the
kidneys to release sodium, So replacing that loss sodium with
electrolytes can help you feel good on the fast. Since
Element is zero sugar, it also doesn't break up fast.
(22:39):
Electrolytes are also important for maintaining blood pressure, regulating digestion,
and proper fluid balance, keeping skin hydrated, which is a
big one that I feel like often gets missed, and
so much more. I feel like proper electrolytes is a
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(23:00):
they are delicious. You can check it out and learn
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com slash wellness Mama, and at that link. You will
receive a free sample pack with any order. I'd love
to kind of get really practical now and talk about
what are some practical starting points for someone potentially all
(23:23):
of us in the modern world who are experiencing some
level of stress that we need to deal with and
might have because of that nervous system or gut challenge
is going on.
Speaker 1 (23:32):
Yeah. Absolutely, I really like to askwitch what you said,
because adaptation, right, we want our nervous system adapting. We
want our immune system adapting. Right, If you're exposed to
a virus pathogen, I want your immune system to adapt
and respond. Same thing goes with the sympathetic pays of thing.
I don't. It's not a bad thing to being sympathetic
right in a situation, it's a bad thing to constantly
stay in and that's where you know, the adaptation comes in.
(23:52):
So I you know, I do love the word adapting.
If we can get your bale adapting better, you you know,
you should start ceiling, start feeling better. See those changes.
But generally speaking, kind of actionable steps, do things that
support or circadian rhythm, right, Cicadian rhythm, you know, watching
the sun rise, watching it come down, you talked a
little bit about cold plunges. You know that can be beneficial,
but for the right people. You made a good point
(24:14):
about that. You know, not everybody should go jump in
a cold plunge. That may not affect you as positive
as the next person. So you know that's where getting
some of the testing scene where you're at with things
is going to be very beneficial. One thing that's very
cost effective, doesn't really cost anything, is breathing techniques. So
just getting proper oxygenation to your cells, your mitochondria, your
(24:34):
you know what your body needs, your muscles makes a
big difference. And I usually say the four seven four,
So it's very simple. You're in a stressful situation or
you just you know, not in a stressful situation. Just
breathing technique in general, four seconds into your nose, try
to hold it for seven usually don't go full seven,
and then out through your mouth for four seconds, act
like it's through a straw. That just is how we
should be breathing. We you know, we are in a
(24:55):
very go go go society. We breathe very rapidly, very short.
We don't get good deep breasts to the bottom of
our lungs to fill our lungs with good oxygen. So
just by doing that, you can kind of feel a
relaxation even in your you know, shoulders and your stress
response as well. So I really like breathing techniques. I
really do, like you know, depend on the person. I
don't like tell them how to do this specifically. But
there's a reason like meditation, journaling, book reading helps reduce
(25:18):
stress because you know, nervous system wise, that's going to
benefit you as well. And then kind of doing things
to make sure your cortisol pattern or circadian rhythm is good.
So as you're going to bed, you know, don't be
eating big meals too late in the night, don't be
staring at blue light screens without any blockers on, you know,
don't be you know, watching like super scary movies or
super action filled movies that might disrupt your sleep right
(25:40):
before you go to bed. And actually one thing that
is super beneficial, which you can just put it on
your TV screen, throw some blue light blockers on and
kind of watch a fire. There's a reason when you
finish a bonfire with friends that you're exhausted and a
lot of people are like, oh, that was such a
good conversation of it. No, Actually that flame produced melotoni
in your body and it's putting you to sleep. So
you can do that with a screen. Just throw it
(26:02):
on and watch that and start to help that melatonin production.
Which is another kind of way to set your circadian rhythm.
You can do vegas nerve work, you know, vegas nerve activation,
which is going to be very important for you know,
the nervous system functions. You removed, different things like that.
But another good thing for circadian rhythm is grounding. So
you know where I'm at. I can't do it in
the winters necessarily that there's grounding match. So kicking your
(26:22):
shoes off, walking in the grass, stick your feet in
the ocean if you're nearby the ocean or river. You know,
those kinds of things are really good. I do like
epsom salt baths. And then you know another thing digestively.
We've talked a lot about digestion, but is chewing your
food thoroughly. So we live in a very quick society.
Everyone wants to get done quick and cave out of
this as well. I need to slow down, think about
with it when I'm eating. But getting that food into
(26:44):
a good bowl is gould shoot up, because if it's not,
that's going to put more stress downstream on the digestive
trek as well. And then, like you had mentioned with
your workout concerns, you know, knowing women specifically knowing when
to go hard for workouts, when to lighten up, maybe
do more of a pilates or like a lower intensity
work out. And then on the other hand, they should
be doing resistance training quite frequently.
Speaker 2 (27:05):
I love that. So many good suggestions, and I'd love
to deeper on a few of them. Also, that's really
cool that you brought that up around the fire. I think,
like I talk about, how so many things in the
modern world actually to me kind of point to just
nature deficit disorder. And I know we have things like
the camping study to point too of when we even
for a short amount of time, fully immerse in nature
and realign with the light cycles, with all the kind
(27:26):
of the cycles of nature, the light, the fresh air.
It's amazing how rapidly our physiology adapts to that. And
to me, that doesn't indicate that we need to go
live in a tent with no artificial light, and it
means that how can we adapt our modern environment to
be more closely resembling nature while still getting to keep
all of the conveniences of a modern lifestyle. But it
seems like you're pointing to some like universally helpful kind
(27:48):
of categories of things that are helpful for humans across
the board, and then I would guess there's a whole
lot more nuance that comes beyond there. But I know
when I talk about this, I often talk about kind
of getting these foundational things right and then from there,
the supplements, the biohacks, the more fancy things tend to
work better because we've built that strong foundation. So you've
talked about things like breathing, and I love that because
I feel like that's free, available to everyone and totally
(28:11):
underestimated and how profound it can be, as well as
things like light exposure, things like fire at night which
would be a lack of artificial light and the return
to that more natural type of lighting and the way
it can help with melatonin. Are there any other things
that you would say are almost universally or universally beneficial
to humans, especially when we're talking about stress and the gut.
Speaker 1 (28:29):
Yes, sleep, sleep is for sure universal bound. Now, like
I mentioned before, Females need a little bit different pattern.
They need the undisrupted sleep from you know, eight to
ten hours. Men, on the other hand, you can get up, go.
You know, you don't need sleep to repair testosterone. You
need sleep to heal your adrenals. That's the number one
thing that can heal your adrenals is sleep. You know,
proper like nutrients like you know, vitamin c's and you
(28:52):
know camu camu powders, those kinds of things can help
as well. But sleep, I would definitely say, and I
really push women, which this would surprise Loggable, but for
that adrenal kind of reserve or feeling, nine pm to
one am is the best window. So I would rather
a female sleep nine pm to let's say five am,
so you're still getting that. You know, you're still getting
(29:12):
at eight hours or six pm or six am. Then
eleven pm to eight am. Right, if you go to
bed at eleven midnight, get up at a see how
you feel, and then you start doing consistently nine to
kind of six, I think you'll see a difference in
that because you're giving your body more of that you know,
timeframe based off of our circadian rhythms. Now women need
to go to bed a little bit sooner than men do,
(29:33):
based off of when melotonin peaks, when cortzol's coming down,
and kind of just the ability to adapt as well.
So if I would say sleeps universal as well, the
natural light that you had mentioned, the grounding, those are
all going to be universal. Breathing, it's going to be
very universal. And then dietary, so if you eat for
your health, you can start to see a change in
that as well. And so that's where you know, don't
(29:53):
eating too late into the evening. You know, are you
eating a bunch of processed sugar's too late in an
e beting that are going to spike your core res
all in your insulin and your your blood sugar and
make it very difficult for you to fall asleep, and
then you're gonna have to go take a melotone or
something like that. You know that those are good indications.
I mean if another good kind of caveats if you
have to take something to sleep, you need to dive
into your health a little bit more. I know a
(30:14):
lot of people don't think that that's a weird thing, Like, oh,
I just I take my melotone and I take this
that's not normal. You know, we should be able to,
you know, get that rhythm better so that you can sleep,
have good night's rest, you know, not consistently waking up.
I feel like you're getting good sleep, you're waking up rested,
you know, those kinds of things. And then the blue light,
you know, the more avoidance of that's kind of universal
as well. But yeah, I mean that's where you know,
(30:36):
focusing on the breeding hydration. And when I say that,
I mean electrolytes. So one thing that's super cost effective
is taking sea salt. Pleating in your water gives you
good nutrients, not a sixty seventy eighty ninety dollars electrolyte
powder doesn't have a citric acid in it, those kinds
of things, So that's a very simple technique as well.
And then movement. So I know I talked about women
(30:58):
kind of working out based on their cycle, but that
I wouldn't want you to work out based on your
hormone test. I still want you move in and doing
good you know, plot eas and that kind of stuff.
Speaker 2 (31:06):
I feel like a very important distinction, like movement versus exercise.
I feel like there's a trend of people especially if
they're working out for trying to get in shape or
to achieve a specific goal, kind of leaning really heavy
on the harder type workouts that are more stressful to
the nervous system. Whereas, like I think, having movement as
a separate category that's not like a thing we go
do at the gym necessarily, but something we do all
(31:27):
day as humans is an important distinction. Like I've remember
people we were meant to walk a lot, We were
kind of meant to move all day. We weren't really
meant to sit all day. So for me, going for
long walks, taking phone calls while walking, those kinds of things,
that's not exercise. That's just part of normal human movement.
And I think that's a thing that can also be
overlooked in its simplicity, but extremely helpful. And I love
(31:47):
that you also touched on electrolytes because I read a
book years ago called The Body Electric that reframed for
me a lot of the way I thought about the body.
And it's to me fascinating that we talk about hydration
so much, and don't we're now talking about it more,
but we ow look minerals and electrolytes and they're called
electrolytes for a reason. They actually support the electrical communication
of the body. So even if we're getting enough water,
(32:08):
if we do aren't getting enough of those, we still
maybe are not getting effective hydration. I had someone else
on the podcast who is one of the leading experts
in the world on salt, and he said, actually, most
people need to be healthy more like eight to ten
plus grams of salt per day, which is far above
the traditional recommendation. So I love that you echoed that
as well. And as we get close to the end
(32:28):
of our time, any kind of quick takeaways or baby
steps you would leave people with. You covered some of
the big categories so well. I feel like those are
the really big foundational steps. But beyond that, anything you
would leave as a baby step for someone as a
starting point to someone who knows that they're dealing with
stress potentially also has gut issues, as kind of the
personalized way to start addressing that.
Speaker 1 (32:47):
Yeah, I would say work on any way that you
can get your sleep pattern better, because if you think
of the kind of the two ancient ways of healing
sleep and then I want to say this with the caveat,
I don't want to everone to run out and do this,
but fast needs. Now, men, you could do that. Females,
you know you will affect your drenals negatively if you
do it at the wrong times, or you know, if
you do it in general, depend on your labs. But
(33:08):
the reason I say that is, you know, back in
the you know, if you get sick, what do you
want to do? You want to sleep and not eat.
That's because that's how your body heals. It gets into atophagy,
It helps the you know, the cells and whatnot cellular level.
So sleep, it would be definitely the number one thing.
Do what you can to get better sleep improvements. You know,
you kind of alluded this on your health journey. Women.
You know, at this point, if your you know, hormones
(33:28):
are in balance, you've got issues you want to stress
in your life. You know, maybe you need twelve to
fourteen hours. You know, I know it sounds crazy, but
you know you need to be given your body what
you need so that you can be you know, at
your best and functioning. So I would definitely say sleep
is a major benefit. And then like you had mentioned,
assaults slash the electrolytes. A lot of people are actually
deficient in it, and in today's weld, a lot of
people tell you that, oh, the sodium's creating your kidney issues.
(33:51):
Well yeah, if you're if you, I don't disagree with that,
if you're eating the salt that's bleached and iodized and
all that. But if you're eating good sea salt, you're
getting good so of it. You know, that's a natural
trace mineral. And actually you can cause damage to yourself
by drinking purely just water all day and not replenishing
those trace minerals because you can kind of flush them
out per se. So I would say, proper hydration sleep
(34:12):
is going to be really good. And then find it
something that you just like, you know, is it reflection,
is it a journaling? A light movement like you said,
is going to be really good as simple as walking.
I think that's a big reason why America's sobeasts, because
a lot of us sit at chairs all day, and
you know, we eat a CLOrk intake that's way too
elevated for our movement, and then we go home and
we sit and then we lay down and it's just
you know, we just don't move like we used to.
(34:34):
But definitely, if people could get better sleep habits, slash routines.
I think that that would improve their health quite a bit.
Speaker 2 (34:41):
Amazing. And if somebody who wants to keep learning from
you and to go deep, where can they find you
and where can they keep learning?
Speaker 1 (34:46):
Yeah, they can find me at the Wolmsway cooroldo dot com.
Also the Womsway Corla has Instagram and Facebook pages and
then I have a doctor Tyler Cruz Instagram page as well.
They can message me and actually on the website and
then through all the apps as well. If if it's
something like hey, I just have some questions about your
approach or you know, just a few things. There is
a discovery call in there. It's no charge for people
in the US, just ten or fifteen minutes learn more,
(35:08):
chat see if it'd be a good fit. No, you know,
no skin in the game, and so lest they decide
to move forward with that. So that'd be my recommendation
for people that are interested in, you know, looking into
some of the stuff that we had talked about today
and seeing, you know, what changes do they need to
make from stress, digestion, you know, just that we're in
their health in general.
Speaker 2 (35:25):
Amazing wells. These have been such fun conversations. I'm so
grateful for your time and for all that you shared.
Thank you so much for being here.
Speaker 1 (35:33):
Yeah, absolutely, well thanks for having me. I hope we
can do it again and dive into some more of
these topics because it's a really big passion of mine
and you've had a really cool journey as well and
passion of yours, and I think we can continue to
spread it to people out there and let them know that,
you know, there is hope to heal in ways that
aren't maybe as conventional as you think. And you know,
and that's one thing that I do want to kind
of pinpoint is a lot of people think like, oh,
these chiropractors are anti medicine, and I'm like, no, Actually,
(35:56):
drugs and surgery are phenomenal. They save lives all the time.
But what they're not meant to do is to They're
not meant for long term function. Right, if you're having
a heart attack in my lobby, absolutely I'm calling the ambulance,
go get every drug or surgery you need to save
your life. But then we need to ask the question
why you had that. And that's more so of what
you know, the drug and the surgery is that you
know got you through it. Now let's figure out why
(36:18):
you why you had that. And so I do throw
that out tex. There is a big misconception you know
out there of like, oh, you know, you guys don't
trust it. And it's like, no, I love it, but
I'm not dependent on it. And so like if you know,
if I have you know, if I need it, sure,
but you know, chance star, if I support my immune system,
I'm doing the things that we talked about. I'm getting tested,
you know, I'm supporting good you know, healthy choices moving forward.
(36:38):
So that's a really big, key, key thing. And just
to know when it does come to the chronic you know,
like autoimmune stuff that you had talked about, the pains,
the aches that you know, there is another approach out
there that you know, maybe some people don't know about.
And I love that, you know, people like you are
putting in the time, the effort, and even the money
to run a podcast like this to you know, get
that information out there.
Speaker 2 (36:56):
Well, thank you so much, and thanks as always to
all of you for listening and for sharing your most
valuable resources, your time, your energy, and your attention with
us today. We're both so grateful that you did, and
I hope that you will join me again on the
next episode of the Wellness Mama podcast. If you're enjoying
these interviews, would you please take two minutes to leave
(37:16):
a rating or review on iTunes for me. Doing this
helps more people to find the podcast, which means even
more moms and families can benefit from the information. I
really appreciate your time and thanks as always for listening.
Well one for My Body's podcast.
Speaker 2 (00:04):
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the Wellness MoMA podcast. I'm Katie from wellnesswama dot com
and I am back with doctor Tyler Cruse today to
talk about why you can't heal your gut if you
are constantly stressed, and specifically the gut stress connection. And
(03:41):
we get to go into some fascinating directions in this one,
including how women and men handle stress differently and why
and how this could be part of the reason women
experience auto munita. Is more why we need a different
approach to things like fasting and high intensity workouts, the
way that light comes into play, some low cost and
free tools you can use to get into a less
(04:02):
stressed state and support the nervous system. How this is
connected to gut health. He talks about the universally helpful
things that we can all do to support our body's
natural stress response and our gut, as well as things
kind of universally to avoid and so much more. And
Doctor Cruz is a chiropracture and a holistic health advocate
who really loves to go deep and working with his
(04:24):
patients on that health nervous system, balance, foremon's immune system,
and whole body wellness. As you will hear in this episode,
he is a wealth of knowledge on a lot of topics.
So let's jump in and learn. Doctor Tyler, welcome back,
Thank you for being here again.
Speaker 1 (04:38):
Yeah. Absolutely, I'm super excited. We had a great conversation
last time. We spoke on the gut and the skin connection,
and I'm excited to dive into more of how we
can help people understand the importance of stress in general
on their health.
Speaker 2 (04:50):
Amazing well link to our first conversation in the show notes.
If you guys missed it, I highly recommend to listen.
We get to get into everything from melanin and sunlight
to the German terrain a little bit, as well as
the most impactful things you can do that can improve
your skin health via your gut health and why it's
so important to look at that connection. And I have
a feeling we're going to to go in an equally
number of fascinating directions. In this conversation you alluded to
(05:12):
before that you spend more time talking about poop even
than adjusting spines and the importance of daily elimination. And
as a segue into this topic, I'm curious, how often
does stress come up in these conversations as well?
Speaker 1 (05:25):
Yeah, every single day. So I usually tell people so
not really like kind of a joke, kind of funny thing,
but a lot of times women will you be kind of,
you know, maybe a little nervous to talk about their
poop or their periods, And I'm like, look, I talk
about poop and periods every single day because that's a
really good way for women to know what's your health like,
what's your digestion like, and what's your cycle like. That
tells me you get indication on your hormonal health and
(05:46):
your ability you know, your inflammation and your immune system,
your digestive health. So we talk about them on a
daily basis, and that's why, you know, even the people
that do come in just to get adjusted, I typically
ask questions like that, are you still on track? Are
you still doing good? And that's why my approach is
the way that it is. I am a chiropractor. Yes,
I adjust people. Yes, a lot of people think of
chiropractors as just you know, backcrackers per se, and they
(06:07):
don't understand fully what the chiropractical philosophy was founded on.
It was actually founded on the way that the wellness
way practices. It was founded on three t's thoughts, traumas
and toxins now trauma, physical side of things. Yeah, the
adjustment's phenomenal. Now the emotional side and the chemical side. Yes,
you can help the emotional help with an adjustment one
thousand percent, there's no argument to that. But when it
(06:29):
comes to the chemical and the emotional side of it,
sometimes you need a little bit more. So you know,
for example, you know, if somebody has a super low
gout microbiome or you know, potentially pathogenic yeast infection or
molt toxicity, you know, the adjustment can help their body
adapt back to the train daring one hundred percent, But
they may need a little bit more than just a
chiropractic adjustment they you know, because if they're coming in
(06:52):
and they got little back pain, but they're e McDonald's,
and they're living in a toxic environment, and they're the
you know, let's say females just because they handle stress
a lot differently than men. A female that has a
boss that's just you know, terrible, right, just always on
the stressing them out, keeping them in that fight or
flight wired, bit tired state. You know, I can do
a really good chiropractic adjustment, Chances are it may help
(07:15):
a little bit, but probably not going to fix everything
if that's what's going on outside of the adjustment. Right,
So the adjustment super important piece of the puzzle. But
that's why we why we look to why we like
to look elsewhere, which is why you know, I talk
about poop a lot. Now. We don't do a stool
test on everybody, right, we pinpoint to what they need
by nature. On the last podcast, talk a little bit
about my story comes from gut help. That's a little
(07:36):
bit of where my passion's at. But doesn't mean to
say I don't help people with metabolic hormones, those kinds
of things, autoimmunity, which the gut plays a big role
in as well, kind of start to steal and restore
function of their body is the big key there. Yeah.
Speaker 2 (07:49):
I love that you mentioned that women handle stress differently
than men because I feel like this actually has important
implications to understand, even when it comes to things like fasting,
cold plunges, sleep, light, exposure, Like we have all those
things differently. My personal take, and feel free to disagree
with me, is that, like, that doesn't mean we can't
do those things. It just means we need to understand
how our physiology is working with those things and not
(08:10):
try to just compete or emulate men when it comes
to those But I would love for you to explain
a little bit different since most of our listeners are women,
that concept of that women handle stressed differently, and then
how can we actually use that to our advantage versus
viewing it as a negative.
Speaker 1 (08:23):
Yeah. Absolutely so I don't disagree with you one bid there.
I think that that's a prime example why everybody needs
individualized testing sometimes generally speaking, for like women for working out,
we would want them to work out on their cycle.
Now there's a time and place where that needs to
change a little bit. You know, how hard can you go?
What do your hormones look like? If you know that
kind of stuff you can start to pinpoint that. So
women and men handle stress a lot different. And this
(08:44):
is the reason why. So a male like me, like
the husbands of the listeners, the boyfriends, you know, whatever,
anybody that's a male that's went through puberty, you know,
ninety five plus percent of their hormone production, specifically the majority.
You know, a lot of people know the major hormone testosterone,
and then if females, it's more estrogen and progesterones. Estrogens,
there's multiple ones. So a lot of people don't know that.
(09:06):
But a lot of people don't realize that a testosterone
ninety five plus percent of that is produced in the
testicles of a male. Now, the testicles are producing that
testosterone whether a male's sleeping, whether a male's stressed at work,
whether a male's you know, working out, it will help.
Working out will help that testosterone. But long story stories,
they produce. Right. Female side of things, when you're cycling,
(09:29):
you do get a lot of production from your ovaries, right,
but then you also get a good chunk thirty forty
percent from the adrenals and then your fat tissue. Right,
those are the three ways you produce. And then when
you get to menopause, your ovaries come down even more
important for your drenals to come up. But long story
short is you know, thirty to forty percent of production
or more maybe you know, depending on the female, comes
(09:49):
from those adrenals a male, I mean your talk of
one or two percent. Now, what's one of the number
one things that affect the adrenals poor sleep? Stress, you know,
emotional stress, stressful jobs, anything with the word stress will
affect those adrenal of negatively. And so that's why a
stressful job, that's why women need more sleep than men.
And that's why stress affects women a lot differently than men,
(10:11):
because you know, you're not going to lower somebody's tasostroone
a male by stressing them out, it's probably going to
raise it. Honestly, a female on the other side, you'll
wreck their hormones if you stress them out. Whether you're
the husband, whether you're the boss, it doesn't matter. And
so that's why you know you'll get a big change.
Like if you you know, in let's say just the
job for us, right, if I go to a male
and I say, why didn't you do this? You need
to do this? That's going to make them do it right.
(10:32):
They're not. You're gonna be like, okay, start, I'll get
it done. A female that might shut her down completely
because her stress is findling way differently. Then it's going
to start to affect her hormones. It's going to put
her more into a sympathetic state. And so now there
are a handful of women in the business world out
there that can make that switch, right, They can handle
that through the day, they can go home, be more
nurturing mother, that kind of stuff, which is more of
(10:53):
you know, how the physiology of females were produced, right,
there's nothing wrong with that. It's beautiful how the physiology
of the human vodue is creative. But men are meant
to handle stress better. Men are meant to go out,
you know, go to the workforce, do it, you know,
handle all that stress. Women's hormones, the way that your
physiology works was meant to be more nurturing, more tearing
for the kids, you know, different things like that, And
(11:14):
that's why women have more sympathy women. You know, the
hormones drive that function, but women also need to be
a lot more intricate about the sleep and the stress
supports and the hormone health than necessarily a male does.
And that's why when men come in, if you work
on their gut, you work on their diet, you get
pretty good change. Women a lot more intricate, right. It
takes more ability to get that back to that homeostasis
(11:35):
and that balance because of the way that that stress
is interpreted. And you know, you have different stressors, right,
menstrual cycle, pregnancies. You know, immune systems are a lot
different in men and than women. I kind of joke
around with this and a lot of women I knew
there's a reason why. But if you notice, when men
get sick, they're a lot more of a baby than
a female. Right. A female gets sick and it's like, okay,
(11:55):
well the kids meet bed, I got to clean the house,
I gotta do this, I gotta do that. It all
gets done. Whether there's the husband gets sick, he's laying
on the couch, can you bring me a little broth
and like? And a lot of that has to do
with the hormone side of things, right, the way that
cortisol and the immune system are affected, it affects how
we handle different sicknesses and stuff as well. So you know,
that's just kind of a few different aspects. But a
(12:16):
big component of that is the aspect of how much
hormone comes from the adrenals and a female on why
females handle stress a lot differently than men do. And
stress can be member physical, chemical, or emotional. So I've
hit on the emotional side with work relationships all that,
but physical what your posture look like, are you obese
you know, in different things of that degree. And then
(12:36):
chemical you know, that could be a wide variety of things, diet, molds, infections,
different things like that. But the big thing too with women,
you hear a lot of horror stories when it comes
to like menopause and just in general, like, oh my
hormones are making me obese. Well, member, you have ovaries, adrenals,
and then fat tissues, so you're in cycling usion. You
don't have enough production from the first two. Your body's
(12:57):
going to hold onto fat tissue to make sure you
have enough hormone to get through the day, right, And
then we get to menopause, we lose the ovaries production,
but you need less hormones. So honestly, menopad should be
a good change of life, which I know that's going
to stem some people like, oh, it's been miserable. You know, well,
your hormones are imbalanced, your stress is andmbalanced to some degree.
But back to that is, you know, get to menopause.
(13:18):
If your adrenals are stressed, then you're really focusing on fat,
you know, fat to hold that hormone, fat to neutralize
things that you're exposed to. And so that's a lot
of times too, you'll see you know, women dein weight,
you know, with hormonal issues is because the status that
they're adrenals in.
Speaker 2 (13:34):
That makes so much sense, and it's probably the most
clear explanation I've heard of the actual differences when it
comes to stress reactions in women and men. And I
would guess is at least a factor. Of course, it's
never a single factor, but a factor in why autoimmune
disease disproportionately affects women in a much higher rate than men.
I would guess this comes into play with that whole
cascade of stress hormones into the physiology and how everything
(13:56):
is so interconnected. And now that we understand also the
like intricacies between and differences between women and men, I'd
love to go deep on what's happening physiologically when we
are stuck in especially fighter flight, motor in chronic stress
for a long time, and what are the long term
changes and impacts to the gut in that situation.
Speaker 1 (14:13):
Yep, So a lot of people call it the fighter flights.
I usually say, if you're wired but tired, sympathetic dominance.
So if there's sympathetic and parasympathetic, or two of the
major nervous systems, so sympathetic is that fighter flight. I
usually use this analogy if you had a bear chasing you,
I would hope you'd be in the sympathetic state for
until that stops. But that's what we want. Parasympathetic, that's
more rest and digest that's call means that's good digestion.
(14:36):
And so if you're in that constant fire flight, that's
going to slow your digestion down, maybe even shut your
digestion down. And that's why a lot of people in
super high stress states will eat less food. They're not
hungry as much, you know, because of that sympathetic drive.
It can drive some more constipation. One thing I use
is travel. So people that you know fly a lot
and stuff. You'll if you talk to them a lot.
(14:56):
They'll they'll tell you like, you know, hey, you know
as a little conspay last week, but I had a
I had a trip. Well yeah, I mean, yes, there's
a lot of EMF and that kind of stuff when
you are traveling. But also there's stress with travel, whether
you field or not, and so that alone puts you
in more of that sympathetic state. You're always on edge
a little bit, you watching for that, and so that
will effect that digest tract, will slow down the digestives,
slow down the motility. If you're constantly in that sympathetic stakes,
(15:18):
that sympathetic state is going to bring your cortisol up consistently.
Cortisol's meant to fluctuate throughout the day, right, It needs
to go up in the morning, wake you up, needs
to come down at night so melotonin can take over
and you can get a good night's rest. Now, if
you're constantly in that fight or flight for whatever reason
you may be, then that cortisolt is going to constantly
stay high. That's going to bring your blood sugar up consistently.
(15:38):
That's going to bring up insulin consistently because your body thinks, hey,
a need more sugar to get through this stressful state,
and so if it stays high for too long, eventually
what you're gonna hear is you're going to see is
it's going to crash down because your body is going
to say, like, hey, this doesn't seem to be going down.
You know, I think we can keep more homeostasis or balance,
because that's really what our bodies are always looking forward
to balance, right, it's always looking to keep us as
(15:58):
balanced as it can, and so it's lucky it would
crash that down. I mean, then that's where you start
to hear the words of like adrenal fatigue, adrenal insufficiency
is because you've had corzol driven so high, sympathetic states
so high, you know that it's crashed down at that point. Now,
other things it does to the digestive track is is
if you have increased insulin and blood sugar for a while,
that's going to affect the digestive tract negatively. You know,
(16:20):
we can only have so much sugar in our blood
at one time, and so it has to put it somewhere.
And so if you start to get some visceral fat
build up, you start to become get some obesity. That's
going to slow down digestion even more, can affect the
skin like we talked about last time, and then it's
also going to decrease your stomach acidity. So stomach acidity
is very important. A lot of people think, you know,
acid reflex heartburn is too much acid. Now, acid may
(16:44):
be creating some of that pain, but it's not the
driving factor. It's kind of like the analogy of do
firefighters cause fires because they're at the sight of the fire. Well,
acid may cause the burning, but it's the barriers. It's
the inflammation potentially, like you know, lacerations of your barriers.
You know, that's what's eating the incompetency, so the acid herds.
And so when you decrease that stomach acidity from constant
(17:05):
sympathetic state, then you don't digest protein properly, digest food
in general properly. But the other thing that you don't
do is stomach acidities. One of its number one jobs
is sterilization. And so when you talk about sterilization, you
should have the stomach acidity to rot a car battery.
Now you need different phs, but you know, acids basic
you know, in the body, but that needs to be
very acidic. There for sterilization because we're e supposed to
(17:28):
a lot of things, and so if you don't have
proper sterilization, then what happens, more prone to gut infections,
more prone to gut dysbiosis, microbiome deficiencies in balances. And
so that's another thing too, is a lot of people
get these kinds of issues in this idea probiotic. Well,
what if you're already high on that, you can push
that even higher and effect it in a negative way,
especially depend on what kind of probiotic you're taking. So
(17:48):
that's another thing that does is it decreases your stomach acidity.
And then the other thing that can consistent high cortisol
will do is weaken your gut lining or your barriers
per se and so those are very good for absorption
for nutrients, and you know then that increases the old
word leaky gut, Right, what does increased leaky gut drive
to more symptoms, more fatigue, you know, more sleep issues,
(18:09):
which is another thing that the digestive setcords. All being
high is going to affect sleep. When you have poor sleep,
that's going to drive more inflammation. Especially in a female
female need to be eight to ten hours, maybe even more,
depending on the state of their stress and their health. Currently, men,
you know, we can get about six and a half
seven and a half hours sleep or so, but women
need a lot more for kind of back to that adrenals,
(18:30):
but also to keep their digestive tract and their ciccaded
rhythm and stuff. But I would say the big things
is how to affects the barriers, what it does to
your stomach acidity, and then what it does to your motility.
Speaker 2 (18:39):
Such a good overview, and I think a couple important
points to highlight in that too, is like the concept
you talked about is like the goal is actually not
a always calm nervous system that would actually be unhealthy
as well. The goal is like an appropriately adaptable nervous
system that can go back and forth appropriately based on
legitimate stimulus. But the caveat that you explain so well too,
is that like, unfortunately, in the modern world, while it
(19:01):
used to be that overly quoted example, when we were
chased by a tiger, we knew we were being chased
by a tiger, we dealt with it, then we moved on.
The body interprets so many parts of the modern world
like artificial light at night, like toxins in our food,
like chemicals in our personal care products, as those same
type stressors, even if we don't mentally feel stressed and
the body is still dealing with that. So it's like
understanding all of that nuance. I love that you touched
(19:25):
on this sleep thing as well. And I'll say just
to give credence to that, anecdotally, when I was in
the intensive healing stage from autoimmune disease, I avoided high
intensity workouts. I got lots of just time and nature,
and I slept a lot, and it felt like my
body was needing that extra like probably ten hours a
night of sleep to catch up and to really heal.
And so just to echo what you said that, especially
(19:45):
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Electrolytes are also important for maintaining blood pressure, regulating digestion,
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(23:23):
of us in the modern world who are experiencing some
level of stress that we need to deal with and
might have because of that nervous system or gut challenge
is going on.
Speaker 1 (23:32):
Yeah. Absolutely, I really like to askwitch what you said,
because adaptation, right, we want our nervous system adapting. We
want our immune system adapting. Right, If you're exposed to
a virus pathogen, I want your immune system to adapt
and respond. Same thing goes with the sympathetic pays of thing.
I don't. It's not a bad thing to being sympathetic
right in a situation, it's a bad thing to constantly
stay in and that's where you know, the adaptation comes in.
(23:52):
So I you know, I do love the word adapting.
If we can get your bale adapting better, you you know,
you should start ceiling, start feeling better. See those changes.
But generally speaking, kind of actionable steps, do things that
support or circadian rhythm, right, Cicadian rhythm, you know, watching
the sun rise, watching it come down, you talked a
little bit about cold plunges. You know that can be beneficial,
but for the right people. You made a good point
(24:14):
about that. You know, not everybody should go jump in
a cold plunge. That may not affect you as positive
as the next person. So you know that's where getting
some of the testing scene where you're at with things
is going to be very beneficial. One thing that's very
cost effective, doesn't really cost anything, is breathing techniques. So
just getting proper oxygenation to your cells, your mitochondria, your
(24:34):
you know what your body needs, your muscles makes a
big difference. And I usually say the four seven four,
So it's very simple. You're in a stressful situation or
you just you know, not in a stressful situation. Just
breathing technique in general, four seconds into your nose, try
to hold it for seven usually don't go full seven,
and then out through your mouth for four seconds, act
like it's through a straw. That just is how we
should be breathing. We you know, we are in a
(24:55):
very go go go society. We breathe very rapidly, very short.
We don't get good deep breasts to the bottom of
our lungs to fill our lungs with good oxygen. So
just by doing that, you can kind of feel a
relaxation even in your you know, shoulders and your stress
response as well. So I really like breathing techniques. I
really do, like you know, depend on the person. I
don't like tell them how to do this specifically. But
there's a reason like meditation, journaling, book reading helps reduce
(25:18):
stress because you know, nervous system wise, that's going to
benefit you as well. And then kind of doing things
to make sure your cortisol pattern or circadian rhythm is good.
So as you're going to bed, you know, don't be
eating big meals too late in the night, don't be
staring at blue light screens without any blockers on, you know,
don't be you know, watching like super scary movies or
super action filled movies that might disrupt your sleep right
(25:40):
before you go to bed. And actually one thing that
is super beneficial, which you can just put it on
your TV screen, throw some blue light blockers on and
kind of watch a fire. There's a reason when you
finish a bonfire with friends that you're exhausted and a
lot of people are like, oh, that was such a
good conversation of it. No, Actually that flame produced melotoni
in your body and it's putting you to sleep. So
you can do that with a screen. Just throw it
(26:02):
on and watch that and start to help that melatonin production.
Which is another kind of way to set your circadian rhythm.
You can do vegas nerve work, you know, vegas nerve activation,
which is going to be very important for you know,
the nervous system functions. You removed, different things like that.
But another good thing for circadian rhythm is grounding. So
you know where I'm at. I can't do it in
the winters necessarily that there's grounding match. So kicking your
(26:22):
shoes off, walking in the grass, stick your feet in
the ocean if you're nearby the ocean or river. You know,
those kinds of things are really good. I do like
epsom salt baths. And then you know another thing digestively.
We've talked a lot about digestion, but is chewing your
food thoroughly. So we live in a very quick society.
Everyone wants to get done quick and cave out of
this as well. I need to slow down, think about
with it when I'm eating. But getting that food into
(26:44):
a good bowl is gould shoot up, because if it's not,
that's going to put more stress downstream on the digestive
trek as well. And then, like you had mentioned with
your workout concerns, you know, knowing women specifically knowing when
to go hard for workouts, when to lighten up, maybe
do more of a pilates or like a lower intensity
work out. And then on the other hand, they should
be doing resistance training quite frequently.
Speaker 2 (27:05):
I love that. So many good suggestions, and I'd love
to deeper on a few of them. Also, that's really
cool that you brought that up around the fire. I think,
like I talk about, how so many things in the
modern world actually to me kind of point to just
nature deficit disorder. And I know we have things like
the camping study to point too of when we even
for a short amount of time, fully immerse in nature
and realign with the light cycles, with all the kind
(27:26):
of the cycles of nature, the light, the fresh air.
It's amazing how rapidly our physiology adapts to that. And
to me, that doesn't indicate that we need to go
live in a tent with no artificial light, and it
means that how can we adapt our modern environment to
be more closely resembling nature while still getting to keep
all of the conveniences of a modern lifestyle. But it
seems like you're pointing to some like universally helpful kind
(27:48):
of categories of things that are helpful for humans across
the board, and then I would guess there's a whole
lot more nuance that comes beyond there. But I know
when I talk about this, I often talk about kind
of getting these foundational things right and then from there,
the supplements, the biohacks, the more fancy things tend to
work better because we've built that strong foundation. So you've
talked about things like breathing, and I love that because
I feel like that's free, available to everyone and totally
(28:11):
underestimated and how profound it can be, as well as
things like light exposure, things like fire at night which
would be a lack of artificial light and the return
to that more natural type of lighting and the way
it can help with melatonin. Are there any other things
that you would say are almost universally or universally beneficial
to humans, especially when we're talking about stress and the gut.
Speaker 1 (28:29):
Yes, sleep, sleep is for sure universal bound. Now, like
I mentioned before, Females need a little bit different pattern.
They need the undisrupted sleep from you know, eight to
ten hours. Men, on the other hand, you can get up, go.
You know, you don't need sleep to repair testosterone. You
need sleep to heal your adrenals. That's the number one
thing that can heal your adrenals is sleep. You know,
proper like nutrients like you know, vitamin c's and you
(28:52):
know camu camu powders, those kinds of things can help
as well. But sleep, I would definitely say, and I
really push women, which this would surprise Loggable, but for
that adrenal kind of reserve or feeling, nine pm to
one am is the best window. So I would rather
a female sleep nine pm to let's say five am,
so you're still getting that. You know, you're still getting
(29:12):
at eight hours or six pm or six am. Then
eleven pm to eight am. Right, if you go to
bed at eleven midnight, get up at a see how
you feel, and then you start doing consistently nine to
kind of six, I think you'll see a difference in
that because you're giving your body more of that you know,
timeframe based off of our circadian rhythms. Now women need
to go to bed a little bit sooner than men do,
(29:33):
based off of when melotonin peaks, when cortzol's coming down,
and kind of just the ability to adapt as well.
So if I would say sleeps universal as well, the
natural light that you had mentioned, the grounding, those are
all going to be universal. Breathing, it's going to be
very universal. And then dietary, so if you eat for
your health, you can start to see a change in
that as well. And so that's where you know, don't
(29:53):
eating too late into the evening. You know, are you
eating a bunch of processed sugar's too late in an
e beting that are going to spike your core res
all in your insulin and your your blood sugar and
make it very difficult for you to fall asleep, and
then you're gonna have to go take a melotone or
something like that. You know that those are good indications.
I mean if another good kind of caveats if you
have to take something to sleep, you need to dive
into your health a little bit more. I know a
(30:14):
lot of people don't think that that's a weird thing, Like, oh,
I just I take my melotone and I take this
that's not normal. You know, we should be able to,
you know, get that rhythm better so that you can sleep,
have good night's rest, you know, not consistently waking up.
I feel like you're getting good sleep, you're waking up rested,
you know, those kinds of things. And then the blue light,
you know, the more avoidance of that's kind of universal
as well. But yeah, I mean that's where you know,
(30:36):
focusing on the breeding hydration. And when I say that,
I mean electrolytes. So one thing that's super cost effective
is taking sea salt. Pleating in your water gives you
good nutrients, not a sixty seventy eighty ninety dollars electrolyte
powder doesn't have a citric acid in it, those kinds
of things, So that's a very simple technique as well.
And then movement. So I know I talked about women
(30:58):
kind of working out based on their cycle, but that
I wouldn't want you to work out based on your
hormone test. I still want you move in and doing
good you know, plot eas and that kind of stuff.
Speaker 2 (31:06):
I feel like a very important distinction, like movement versus exercise.
I feel like there's a trend of people especially if
they're working out for trying to get in shape or
to achieve a specific goal, kind of leaning really heavy
on the harder type workouts that are more stressful to
the nervous system. Whereas, like I think, having movement as
a separate category that's not like a thing we go
do at the gym necessarily, but something we do all
(31:27):
day as humans is an important distinction. Like I've remember
people we were meant to walk a lot, We were
kind of meant to move all day. We weren't really
meant to sit all day. So for me, going for
long walks, taking phone calls while walking, those kinds of things,
that's not exercise. That's just part of normal human movement.
And I think that's a thing that can also be
overlooked in its simplicity, but extremely helpful. And I love
(31:47):
that you also touched on electrolytes because I read a
book years ago called The Body Electric that reframed for
me a lot of the way I thought about the body.
And it's to me fascinating that we talk about hydration
so much, and don't we're now talking about it more,
but we ow look minerals and electrolytes and they're called
electrolytes for a reason. They actually support the electrical communication
of the body. So even if we're getting enough water,
(32:08):
if we do aren't getting enough of those, we still
maybe are not getting effective hydration. I had someone else
on the podcast who is one of the leading experts
in the world on salt, and he said, actually, most
people need to be healthy more like eight to ten
plus grams of salt per day, which is far above
the traditional recommendation. So I love that you echoed that
as well. And as we get close to the end
(32:28):
of our time, any kind of quick takeaways or baby
steps you would leave people with. You covered some of
the big categories so well. I feel like those are
the really big foundational steps. But beyond that, anything you
would leave as a baby step for someone as a
starting point to someone who knows that they're dealing with
stress potentially also has gut issues, as kind of the
personalized way to start addressing that.
Speaker 1 (32:47):
Yeah, I would say work on any way that you
can get your sleep pattern better, because if you think
of the kind of the two ancient ways of healing
sleep and then I want to say this with the caveat,
I don't want to everone to run out and do this,
but fast needs. Now, men, you could do that. Females,
you know you will affect your drenals negatively if you
do it at the wrong times, or you know, if
you do it in general, depend on your labs. But
(33:08):
the reason I say that is, you know, back in
the you know, if you get sick, what do you
want to do? You want to sleep and not eat.
That's because that's how your body heals. It gets into atophagy,
It helps the you know, the cells and whatnot cellular level.
So sleep, it would be definitely the number one thing.
Do what you can to get better sleep improvements. You know,
you kind of alluded this on your health journey. Women.
You know, at this point, if your you know, hormones
(33:28):
are in balance, you've got issues you want to stress
in your life. You know, maybe you need twelve to
fourteen hours. You know, I know it sounds crazy, but
you know you need to be given your body what
you need so that you can be you know, at
your best and functioning. So I would definitely say sleep
is a major benefit. And then like you had mentioned,
assaults slash the electrolytes. A lot of people are actually
deficient in it, and in today's weld, a lot of
people tell you that, oh, the sodium's creating your kidney issues.
(33:51):
Well yeah, if you're if you, I don't disagree with that,
if you're eating the salt that's bleached and iodized and
all that. But if you're eating good sea salt, you're
getting good so of it. You know, that's a natural
trace mineral. And actually you can cause damage to yourself
by drinking purely just water all day and not replenishing
those trace minerals because you can kind of flush them
out per se. So I would say, proper hydration sleep
(34:12):
is going to be really good. And then find it
something that you just like, you know, is it reflection,
is it a journaling? A light movement like you said,
is going to be really good as simple as walking.
I think that's a big reason why America's sobeasts, because
a lot of us sit at chairs all day, and
you know, we eat a CLOrk intake that's way too
elevated for our movement, and then we go home and
we sit and then we lay down and it's just
you know, we just don't move like we used to.
(34:34):
But definitely, if people could get better sleep habits, slash routines.
I think that that would improve their health quite a bit.
Speaker 2 (34:41):
Amazing. And if somebody who wants to keep learning from
you and to go deep, where can they find you
and where can they keep learning?
Speaker 1 (34:46):
Yeah, they can find me at the Wolmsway cooroldo dot com.
Also the Womsway Corla has Instagram and Facebook pages and
then I have a doctor Tyler Cruz Instagram page as well.
They can message me and actually on the website and
then through all the apps as well. If if it's
something like hey, I just have some questions about your
approach or you know, just a few things. There is
a discovery call in there. It's no charge for people
in the US, just ten or fifteen minutes learn more,
(35:08):
chat see if it'd be a good fit. No, you know,
no skin in the game, and so lest they decide
to move forward with that. So that'd be my recommendation
for people that are interested in, you know, looking into
some of the stuff that we had talked about today
and seeing, you know, what changes do they need to
make from stress, digestion, you know, just that we're in
their health in general.
Speaker 2 (35:25):
Amazing wells. These have been such fun conversations. I'm so
grateful for your time and for all that you shared.
Thank you so much for being here.
Speaker 1 (35:33):
Yeah, absolutely, well thanks for having me. I hope we
can do it again and dive into some more of
these topics because it's a really big passion of mine
and you've had a really cool journey as well and
passion of yours, and I think we can continue to
spread it to people out there and let them know that,
you know, there is hope to heal in ways that
aren't maybe as conventional as you think. And you know,
and that's one thing that I do want to kind
of pinpoint is a lot of people think like, oh,
these chiropractors are anti medicine, and I'm like, no, Actually,
(35:56):
drugs and surgery are phenomenal. They save lives all the time.
But what they're not meant to do is to They're
not meant for long term function. Right, if you're having
a heart attack in my lobby, absolutely I'm calling the ambulance,
go get every drug or surgery you need to save
your life. But then we need to ask the question
why you had that. And that's more so of what
you know, the drug and the surgery is that you
know got you through it. Now let's figure out why
(36:18):
you why you had that. And so I do throw
that out tex. There is a big misconception you know
out there of like, oh, you know, you guys don't
trust it. And it's like, no, I love it, but
I'm not dependent on it. And so like if you know,
if I have you know, if I need it, sure,
but you know, chance star, if I support my immune system,
I'm doing the things that we talked about. I'm getting tested,
you know, I'm supporting good you know, healthy choices moving forward.
(36:38):
So that's a really big, key, key thing. And just
to know when it does come to the chronic you know,
like autoimmune stuff that you had talked about, the pains,
the aches that you know, there is another approach out
there that you know, maybe some people don't know about.
And I love that, you know, people like you are
putting in the time, the effort, and even the money
to run a podcast like this to you know, get
that information out there.
Speaker 2 (36:56):
Well, thank you so much, and thanks as always to
all of you for listening and for sharing your most
valuable resources, your time, your energy, and your attention with
us today. We're both so grateful that you did, and
I hope that you will join me again on the
next episode of the Wellness Mama podcast. If you're enjoying
these interviews, would you please take two minutes to leave
(37:16):
a rating or review on iTunes for me. Doing this
helps more people to find the podcast, which means even
more moms and families can benefit from the information. I
really appreciate your time and thanks as always for listening.
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