00:00:03:07 - 00:00:16:23
Chris
Hello and welcome to the ending Body Burn Out Show. We are your host, Chris and Filly co-founders of a multi-award-winning winning functional medicine practice, serving busy people with energy, mood and gut issues.
00:00:17:00 - 00:00:24:21
Filly
While busyness, addictive doing, people pleasing and perfectionism might be the norm, it's not normal and it's a major contributor to health issues.
00:00:25:00 - 00:00:38:05
Chris
Our goal with this show is to give you a holistic root, root cause approach to healing your body so that you don't have to continue doctor or diet hopping or popping a gazillion supplements hoping something might stick.
00:00:38:05 - 00:00:46:07
Filly
Sorry, get ready to heal your body, get your spark back deeply, connect with yourself and step into the life of your dreams.
00:00:46:10 - 00:00:57:11
Chris
Let's dive in.
00:00:57:13 - 00:01:22:07
Chris
Hey, guys. Hey. Going. Welcome to the ending body burnout show. Chris here with Filly. Super excited to bring this episode to you. We've got a few announcements to make, but today's episode, it's all about a video that's gone viral on YouTube that we put out a little while ago. It's just out of nowhere. It's just kind of sprung up and going gangbusters for us anyway.
00:01:22:09 - 00:01:27:00
Chris
But I want you to tell us a little bit about these exciting announcements.
00:01:27:00 - 00:01:50:06
Filly
Yes. Yes. So we have been going around Australia. we've done two book parties so far for our book to offer the ending Body Burn Out book that was released recently. Next week we're going to be in Brisbane. So if you live in Brisbane or Gold Coast, Sunshine Coast, around those areas, we would love to have you come along and have some fun.
00:01:50:09 - 00:02:12:09
Filly
Learn the steps to ending your body, burn out, find your spot. We're going to take you to some regulation brain retraining practices. There'll be yummy, healthy food, refreshments there, book signings, photo opportunities and look, our last one in Sydney was just a lot of fun. So you're going to come along and feel very energised and sparky after the event.
00:02:12:11 - 00:02:28:06
Filly
There are limited spots so please RSVP if you would like to come up. Dr. Link in the show notes Also, sorry, our episode today is on hiatal hernia, which is to do with the gut. You might be like, What the heck is that one?
00:02:28:07 - 00:02:29:18
Chris
Is that.
00:02:29:20 - 00:02:50:09
Filly
You? We will get into it very shortly, but it is about gut health. And if you love this episode and if you're really struggling to get on top of your gut issues, especially if you're feeling stress, overwhelm burnout, you would definitely want to sign up for our three day live training kicking off next month. This is for Natural Medicine Week.
00:02:50:09 - 00:03:12:13
Filly
And also to kick off the opening of doors of our ending Body Burnout Method program, which we only open doors three times a year. Sorry, celebration for natural medicine and also welcoming beautiful people into our program. It is a free event. There are no strings attached. You can sign up at the link below and we're going to go over.
00:03:12:15 - 00:03:23:17
Filly
The title of the event is Stress Burnout and Why Your Gut Protocol Isn't Working. So it would love to invite you to that post Guy.
00:03:23:17 - 00:03:29:03
Chris
All right. So this YouTube video, 37,000 views.
00:03:29:03 - 00:03:31:11
Filly
I think this probably it's up to 40,000.
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Chris
40,000 views and over 100 comments. That's that's good for us. We're super stoked.
00:03:38:09 - 00:04:00:04
Filly
So we did that video back in 2020, I think for COVID, and it was just sitting on YouTube very quietly. And I don't know what's happened with the algorithm, but in the last month or two, every day or second day that I go on there to answer comments and reply to comments, there's like another thousand views, hundreds of comments, hundreds of likes.
00:04:00:06 - 00:04:28:07
Filly
And there were a lot of questions, too, around the hiatal hernia treatment that we we did demonstrated in the video. So we really wanted to do an episode today on what to do after the treatment and how to make sure that your stomach stays down, because that's what we're talking about. So a hiatal hernia is where your stomach actually slides up through the diaphragm wall and into your oesophagus.
00:04:28:07 - 00:04:57:15
Filly
So wedges up into your oesophagus, very dysfunctional, not very comfortable to have this condition. And it's actually really common like so, so common to have this hiatal hernia. So we thought that we would break down what it is again, very quickly. It is in the original YouTube video, but especially what to do post the hiatal hernia release so that you don't have to keep doing it every day.
00:04:57:15 - 00:05:14:07
Filly
There were a lot of comments on the YouTube video when we showed how to release this stomach and they're like, like, am I doing this three times a day? Do I do this daily? And I'm like, No, you literally are only need to do it once max three times a day. And then people are like, What? Really?
00:05:14:07 - 00:05:41:10
Filly
I'm like, Yes, but there are things that one can do if there are deeper root causes in order to make sure that that stomach stays down. So we might get into what what are the actual signs of a hiatal hernia. Now, if you have had chronic gut issues, you've probably by now done a endoscopy or a colonoscopy. So that's where a camera goes down your throat or up your butt.
00:05:41:12 - 00:05:42:14
Filly
Hiatal hernias can.
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Chris
Be all at the same time.
00:05:43:20 - 00:05:44:15
Filly
Not at the same.
00:05:44:15 - 00:05:45:11
Chris
Time, but at the same time.
00:05:45:13 - 00:06:05:13
Filly
Uncomfortable high to head is can be picked up on an endoscopy, but only if they're really quite big. So a lot of people, when they have scopes, the gastroenterologist will write up a report. They're like, Yeah, everything looked fine with the stomach, but if it's below two centimetres or if you have a sliding hiatal hernia, that's where it's not always up in the oesophagus.
00:06:05:13 - 00:06:32:18
Filly
Sometimes it's down, but it can come up and down. Then you may have an undiagnosed hernia. So some common signs and symptoms that we regularly say in our practice are definitely gut issues, especially upper GI issues. So heartburn, reflux, low appetites, really common and really any gut issues because the stomach is one of the first areas where digestion takes place after the mouth.
00:06:32:20 - 00:07:02:04
Filly
So if you're not digesting food in the stomach because it's a wedge, tap into the oesophagus, then it can lead to things like bloating, cramping, diarrhoea, constipation, some other things too large appetites really common, or where you feel like you have a meal in you. It feels like it takes hours to digest. Difficulty swallowing as well is really common because if that stomach's halfway up, the oesophagus or like at the start of it can be really hard to get food down into the stomach.
00:07:02:05 - 00:07:27:15
Filly
Sometimes people can have a cough, sometimes you can have chest back shoulder pain because when the stomach wedges up into the oesophagus, it actually puts pressure on the other organs and your muscle tissue. So it puts pressure on your diaphragm, which also means that some people really struggle to take a deep breath. I've had so many clients because, you know, breathing is really important for regulating your nervous system.
00:07:27:17 - 00:07:52:03
Filly
We've had so many clients where they like, I feel like my breath stops at my chest. And when we look into, Do you have a hiatal hernia? Kind of like eight times out of ten people doing shallow breathing or sorry, things like anxiety fatigue. I remember we had a client who got severe anxiety after jumping out of an aeroplane doing what's that?
00:07:52:03 - 00:07:54:04
Filly
What's it called?
00:07:54:06 - 00:07:54:20
Chris
Like skied.
00:07:54:23 - 00:08:02:23
Filly
Skydiving. Skydiving. She didn't just randomly jump out of an aeroplane, she went skydiving, like jump.
00:08:03:01 - 00:08:09:10
Chris
Well, it's a called where you jump out of an aeroplane with no parachute, just are trigger warning.
00:08:09:12 - 00:08:30:14
Filly
Okay. So she went skydiving One of the bucket lists. But when she landed she said she landed. It really jarred her back in a hit and from then on, for like three months, she developed anxiety and she'd never experienced this before. She's like, It's like this doom and gloom. When I started asking more questions around When did it happen, what was happening, what are the symptoms?
00:08:30:14 - 00:08:50:22
Filly
Do you have? I'm like, I think you have a hiatal hernia that impact from hitting the ground caused your stomach to edge off into your oesophagus. When we released it, she like literally her anxiety went. It was crazy. Now that is not the only cause of anxiety, but sometimes it can be.
00:08:51:00 - 00:08:55:07
Chris
Jumping out of an aeroplane is would give a lot of people Well that's.
00:08:55:07 - 00:09:21:11
Filly
Well that's what she thought initially she's like maybe I have PTSD. And also at the same time her father was diagnosed with cancer, says she's like, maybe, you know, there's a lot going on personally. But literally when we put the stomach down, the anxiety attacks disappeared. Some people could get really fatigued because if you think about you can struggle to get oxygen into your system if you have a hydro hernia because it affects your lung capacity.
00:09:21:13 - 00:09:41:00
Filly
And so then that can stop the brain of oxygen and definitely can lead to fatigue. Sometimes people can show up with a spare tire bulge where it's just like, I feel like I'm like, I've put on all this weight below my rib cage or the stomach is always sticking out the gut. Sometimes that can be a hydro hernia.
00:09:41:05 - 00:09:43:15
Chris
And it's like at the underneath the rib cage.
00:09:43:15 - 00:09:44:04
Filly
Yeah, kind.
00:09:44:04 - 00:09:48:09
Chris
Of how a power pouch like power lifters segment.
00:09:48:11 - 00:09:49:07
Filly
Yeah.
00:09:49:09 - 00:09:53:01
Chris
I want to have any hydro hernias during, like, athletic lifting.
00:09:53:06 - 00:10:06:08
Filly
Well. Well, this is where we're going next, actually. Like, common causes are exercise, like heavy lifting, especially if you break your core, you hold your breath as you lift. That heavy thing is interesting.
00:10:06:09 - 00:10:08:03
Chris
Right? Yeah.
00:10:08:05 - 00:10:09:15
Filly
Yeah. What's your insight?
00:10:09:17 - 00:10:29:12
Chris
it's just like I just think that sort of power belly, it's called commonly in Powerlifting Strongman, you know, athletic lifting, weightlifting, that sort of stuff. And I wonder if it's less, less to do with.
00:10:29:13 - 00:10:31:09
Filly
Abdominal muscle tissue.
00:10:31:11 - 00:10:36:08
Chris
Yeah. And more to do with, you know, it's your actual intestines.
00:10:36:11 - 00:10:40:02
Filly
Well, yeah. Dysfunctional anatomy of the gods. Yeah.
00:10:40:02 - 00:10:41:15
Chris
Interesting. Super interesting.
00:10:41:20 - 00:11:01:10
Filly
That's cool. So. So. And it's not just gym like, it's also you might be lifting things at home, cleaning up. You might be lifting a couch or a heavy pot or a heavy child. That pressure can cause the stomach to pop up and other things where that pressure is there, where you're not functionally breathing out while holding or bracing.
00:11:01:10 - 00:11:24:07
Filly
Your core could be constipation. So if you've had chronic constipation, that can then flip into also a higher or hernia issue pregnancy. Imagine like, you know, everything's moving up and out. And for some women, they can have a height or hernia when they're pregnant, which is also really common if you get reflux in pregnancy and even after pregnancy.
00:11:24:12 - 00:11:42:20
Filly
Again, we've had a lot of clients too, where post-birth they still getting these gut issues or height or hernia type symptoms. And it's because the stomach hasn't been able to come back down on its own, an impact to the gut. So that might be punching someone punches you in the gut. Maybe you playing sport a ball hit you in the gut.
00:11:42:22 - 00:12:10:12
Filly
Skydiving, as I said before, where it's less about like something touching your gut and more about just like jarring your whole body coughing and vomiting. So if you've had a history of maybe bulimia or morning sickness or you have caught a horrible gastro bug and you've been vomiting a lot, or if you've got a nasty flu and you've been coughing heaps, then that can also wedge the stomach up.
00:12:10:18 - 00:12:37:09
Filly
And stress is a big one. Stress is huge because you have what's called the vagus nerve, which is a nerve that is connects from your brain to your stomach stress will absolutely do regulate this vagus nerve. And if that's disregulated, then the stomach spasms and it can literally wedge up into the oesophagus as a stress response.
00:12:37:11 - 00:12:59:06
Chris
Super interesting too. I wonder. So distention, you know, where the belly presses out? a lot of people think, it's all in the guts of food that I'm eating all this sort of stuff. Yeah, it probably, probably is, but, but maybe this might be thrown into the mix of, of possible gases.
00:12:59:08 - 00:13:24:22
Filly
Yeah, yeah, yeah. Possible contributors I find too, like the symptoms, signs and symptoms I was reeling off before. It's very it's, it's very rare that it's just a hide or hernia. There's usually other contributing factors going on. Sometimes it may just be a hard hernia like the example of the lady with anxiety post jumping out of a plane.
00:13:25:00 - 00:13:26:08
Filly
Okay.
00:13:26:10 - 00:13:28:14
Chris
Yeah, cause that's not super common.
00:13:28:19 - 00:13:30:08
Filly
Not safe for comment. No.
00:13:30:10 - 00:13:33:14
Chris
I wonder. I wonder if it's super common for people who do jump out of a plane. They.
00:13:33:17 - 00:13:35:10
Filly
Well, yeah, maybe, maybe, maybe.
00:13:35:14 - 00:13:45:19
Chris
If you jump out of planes regularly, can you just let us know if you've been experiencing any of the signs and symptoms of higher or any of that we've been going through? That'd be super interesting. One comment down below. Yeah.
00:13:45:21 - 00:14:17:03
Filly
So I really got into hiatal hernia because I if you've been listening long time listener, I've spoken on a few episodes of Chronic Heartburn, which was a contributing factor of lots of different things. Histamine was one of them, but definitely I did end up having hiatal hernia and until I was able to pull that stomach down like it was very hard to get any healing happening when your anatomy, me, your structure is all out of whack.
00:14:17:05 - 00:14:28:12
Filly
Okay, so there were lots of questions on the YouTube video. As I mentioned before, we also had some troll comments. You know that you've made it when you have some chance. Do you remember what they they were all about? The same thing.
00:14:28:14 - 00:14:29:08
Chris
Scarf.
00:14:29:13 - 00:14:34:16
Filly
My scarf. I should've wore the scarf. I think I still have it, although maybe it's gone to the news by now.
00:14:34:19 - 00:14:56:06
Chris
Let's be honest. Like what? You've come here very. You probably searched out hiatal hernias, and the first thing that you have to say is about someone's scar. That's super interesting. That says a lot about, you know, you're not not to be judged by your behaviours, but you behave. Behaviours give the most important information about yourself. So that's given some great data.
00:14:56:08 - 00:14:57:10
Chris
What is this?
00:14:57:12 - 00:14:58:00
Filly
What is.
00:14:58:00 - 00:15:03:22
Chris
Perfect perfection, black and white, unrealistic expectations, External judgement.
00:15:03:23 - 00:15:07:19
Filly
The frustration with others is always a frustration with self concern.
00:15:07:20 - 00:15:15:05
Chris
Constant expectations around appearance and aesthetics. Judgement. Yeah. Insecurity.
00:15:15:08 - 00:15:22:21
Filly
Anyway, I really like that scarf just for those people. My sister needed that scarf, so it was a really special scarf.
00:15:22:23 - 00:15:24:23
Chris
I hope you feel really bad about yourself.
00:15:24:23 - 00:15:31:23
Filly
I think. I think someone said, Is that like, is that like a bow boa constrictor around your neck?
00:15:32:01 - 00:15:35:11
Chris
I had to. I answered a couple. I was like.
00:15:35:13 - 00:15:36:07
Filly
It's a scarf.
00:15:36:07 - 00:15:37:03
Chris
It's a scarf.
00:15:37:05 - 00:15:37:21
Filly
It's a scarf.
00:15:37:21 - 00:15:39:17
Chris
Is that a scarf? Yes.
00:15:39:19 - 00:15:44:02
Filly
Anyway, I thought it was funny. Thank you for letting me have a little giggle.
00:15:44:04 - 00:15:47:16
Chris
I was like, Yes, more comments, Please drive up our algorithm.
00:15:47:17 - 00:16:04:00
Filly
Now, most of the comments, however, with follow up questions around the treatment. Now, if you haven't watched this YouTube video, we're going to put the link in the notes to this episode so that if you're curious around what is this hiatal hernia related treatment they're talking about.
00:16:04:00 - 00:16:06:01
Chris
Why are you even talking about feeling increase?
00:16:06:03 - 00:16:26:17
Filly
I'm not going to go through it on the podcast because it's much easier to understand how it works by watching the video. But there are a lot of comments around like how to prevent relapses. How many times do I need to do this if my stomach keeps popping off and I've done this once, twice, three times, what else can I do?
00:16:26:19 - 00:16:44:00
Filly
And so we'll dig into those. There was also a really lovely comment from one of the viewers that said, I've watched I think he said 20 of these hiatal hernia videos and yours is far the best. So I'm like, thank you. That outweighs the scuffed comments.
00:16:44:02 - 00:16:49:06
Chris
You extend validation to meet my needs for certainty.
00:16:49:08 - 00:17:19:15
Filly
That I needed to hear that because I know it's pretty darn good. Okay, so first of all, manipulation of the occipital lobe, which is if you're listening to this podcast and you're able to actually touch the back of your skull, you will notice that. So you've got your your spine. And then on either side of the spine, at the bottom of the the skull, there's two little indents, almost like, like hollows.
00:17:19:17 - 00:17:43:05
Filly
So those two areas, if you give them a ROF, although it's actually better if someone else touches them because often when you touch your own skull, you don't feel much. If someone else touches it, you can feel it. There's tension or pain there. So if there's tension or pain there, you really want to make sure that that is released because this helps to stimulate your vagus nerve.
00:17:43:05 - 00:18:12:09
Filly
So that nerve that runs from your brain to your gut. So if there's a stress overwhelm burnout component to the height or hernia and gut issues, then this is a really lovely manipulation technique that you can do to help release that vagus nerve. And sometimes if I've done the hiatal hernia, like either in person or I'm taking it through with a client via Zoom, they'll do the release.
00:18:12:09 - 00:18:33:20
Filly
So there's a place where you basically touch your gut and it helps to release the stomach. But what I found is sometimes if you do that release and they're like, it feels no different. And I'm like, okay, let's do some manipulation around the occipital lobe. And that is nag like it. Then just like it allows that stomach to drop down.
00:18:33:22 - 00:18:53:10
Filly
So that's really important. Also, I think about scar tissue that can be built up along the rib cage and diaphragm wall, and that's really common when you've had a high toe hernia for a long time because that stomach wedging off in the wrong place causes little tearing of the diaphragm wall. And over time it's trying to heal itself.
00:18:53:10 - 00:19:16:10
Filly
And so you can have some gnarly scar tissue build up. And so in that case, again, it's easier to get someone or more reliable to get someone to just kind of like rub along your rib cage to see if there's any gnarly spots or any painful spots. And if there is, then you want to massage those out now either.
00:19:16:12 - 00:19:20:01
Chris
Of course, once they.
00:19:20:03 - 00:19:45:04
Filly
Are happy, the person. So there's different types of techniques they can use. Now, you could you could reach out to a massage therapist if you want to get someone professional to be able to break down that scar tissue. You've done active release.
00:19:45:06 - 00:19:48:22
Chris
Yeah. 80 active release techniques.
00:19:49:00 - 00:20:19:16
Filly
Yeah, active release techniques. Really Good. But you could do it yourself. Really? You just wanting to pull apart any adhesions, any scar tissue. You can do it gently if it hurts. Sometimes I hold it on there. If I'm doing it to a person in person and allow them to take a deep breath and as they're breathing in and out, they're actually controlling the pressure in which the fingers are sitting there on those adhesions.
00:20:19:16 - 00:20:21:12
Filly
And it helps to break that down over time.
00:20:21:14 - 00:20:25:08
Chris
Are we are you breaking down the abdominal muscle? Is that what you know.
00:20:25:09 - 00:20:28:08
Filly
Just the scar tissue, solid bits.
00:20:28:09 - 00:20:54:04
Chris
So there's there's a technique called gua sha which which I really enjoy. You enjoy is not the right word I find effective for breaking down adhesions and scar tissue. So it means skin reddening or skin scraping, Chinese skin scraping. So you can either use your fingers with some say coconut oil, or you can get a scraping tool. That sort of stuff like to break down scar tissue is really good.
00:20:54:06 - 00:20:56:13
Chris
Have you heard of using that in this instance?
00:20:56:13 - 00:21:01:22
Filly
Yeah, you could, but it's sometimes it's a bit tricky because sometimes you need to go right under the rib cage.
00:21:02:00 - 00:21:22:18
Chris
yeah, You use a tool. So. So cultural that I've got is kind of like it's like a teardrop kind of shape, and it's designed to get underneath bone like that. So. So using that skin scraper, you can buy them from cosmetic places, I think I wouldn't know, but use it on your face to break down college in five years or something like that.
00:21:22:18 - 00:21:37:09
Chris
I'm I wouldn't have a clue. But but anyway that I've got like a a couple of those they fit really nice in my hand and you can I've never used it for this purpose, but I can give that crack.
00:21:37:11 - 00:22:10:19
Filly
Yeah, maybe we'll do it. Another little short demonstration video for that one. Okay. Always After you release the hide or hernia, you want to do 11 huge drops, two weeks post treatment. So every time you drop. Okay, so every day for two weeks, when you wake up before you have anything, you drink a glass of water. It could be a herbal tea as well, some sort of liquid and drink that pretty fast because then that liquid is going to empty into your stomach and it acts as a dumbbell.
00:22:10:21 - 00:22:25:10
Filly
So it's actually going to pull your stomach down and dumbbell. So it acts as a weight in the stomach. It helps to fool the stomach down to where it should be. And then you stand on your tiptoes and then you drop down onto your heels.
00:22:25:10 - 00:22:35:13
Chris
So you do a cough phrase on your tippy toes and then you drop it. And then the water, the force of the water dropping down into the belly, into the stomach, pulls pulls it down.
00:22:35:13 - 00:22:47:10
Filly
Exactly. Yes. Every time. So just 11, 11 heel drops. That's all you need to do. And every time you fall back down onto your heels, onto the flat of your feet, it pushes pulls that stomach down.
00:22:47:13 - 00:22:48:19
Chris
Not ten.
00:22:48:21 - 00:22:49:20
Filly
Not 11.
00:22:49:20 - 00:22:50:13
Chris
Not 12.
00:22:50:13 - 00:22:51:02
Filly
11.
00:22:51:02 - 00:22:53:20
Chris
And by 11.
00:22:53:21 - 00:23:08:11
Filly
This is this is from your recommendation of one of my mentors and goodness me, I've just forgotten his name, but I'm going to put it in the show notes. He he is amazing. And he said 11 heal drops.
00:23:08:12 - 00:23:10:17
Chris
Gotcha.
00:23:10:19 - 00:23:14:08
Filly
Okay. No.
00:23:14:10 - 00:23:16:08
Chris
Cool. All right, Here, drops.
00:23:16:12 - 00:23:17:03
Filly
Okay, what's.
00:23:17:03 - 00:23:18:07
Chris
Next?
00:23:18:08 - 00:23:45:06
Filly
Hot water bottle. So if you feel like it's like before I move on. So the point of the heel drops, too, is you are even post the treatment so that you don't have to keep pulling the stomach down and down and down. With the initial YouTube treatment video, the point of the heel drops. And what I'm also going to say about the whole water bottle is just to help to retrain your stomach, to stay in place so that over the next few weeks it remembers where it needs to stay.
00:23:45:08 - 00:24:05:16
Filly
And you're doing the things that are going to promote the environment in your body for that stomach to be where it should be. So if you feel like the stomach's popped up, you can also use a hot water bottle just over your stomach. Sometimes that heat alone helps to relax the stomach and it can drop down. So that's another tool that you can use in the tool bag.
00:24:05:18 - 00:24:24:18
Filly
Aiding the way that you weight is really going to impact whether your stomach is going to stay down and heal long term. So if you're someone we work with, a lot of busy people addicted to is perfectionist people, places go, go, go, go, go. And a lot of the time eating patterns are like, crap, I've forgotten lunch.
00:24:24:20 - 00:24:44:05
Filly
no. I've got 5 minutes for lunch. Quick, chow it down, eat it. Really quickly, Do it while I'm doing 100 other million things. Now that is not ideal for digestion. It's also going to put a lot of stress on the stomach because you haven't allowed the food to disintegrate and chew down in your mouth before you've swallowed.
00:24:44:07 - 00:25:12:17
Filly
So your stomach is getting pummelled time and time again. If you're eating really fast. So future 1020 times before you swallow. Take some deep belly breaths to help get your nervous system into a relaxed weight into the parasympathetic nervous system. State. That then means that when this food hits your stomach, you're going to have a far better chance of digesting it in a really healthy, functional way.
00:25:12:17 - 00:25:39:23
Filly
And it's just going to take off any stress to the stomach sometimes to if it's a real chronic issue, eating small portions, I'd be thinking about meat as well. If you eat meat just using that more as a condiment serving size while you're healing the gut, low processed foods for sure. And if there's any sign that there's low stomach acid, low digestive enzymes, a lot of these things can be picked up on functional lab testing.
00:25:40:01 - 00:26:08:23
Filly
Then you would want to be using things to help stimulate stomach acid digestive enzymes that will help to break down foods, which then takes off the pressure from the gut. So I love like this and simple things that you probably have in your cupboard. So 10 minutes before eating ten meals of apple cider vinegar in a glass drink that that helps to stimulate your digestive juices eating bitter foods, lemon, citrus fruits, bitter grains.
00:26:09:01 - 00:26:40:14
Filly
All of these things from a food perspective can help support your digestive juices. And if you need to, I'd recommend working with a practitioner. But there may be some therapeutic supplements that you may need to use as well. A couple of other things. So COI exercises are really important. So a lot of the times our core isn't working properly and then it means that it doesn't hold our organs in place effectively.
00:26:40:16 - 00:26:59:15
Filly
So if you've got weak core muscles then that just kind of like it's almost like saggy gut and it can allow your stomach and other parts of your organs to sort of move around in ways that they shouldn't be. Sorry. Chris What would be some of your favourite core exercises.
00:26:59:17 - 00:27:32:19
Chris
Are stability stuff, so staying stable while you're in different postures, so planks or braces side on your front and they're my absolute favourites. I think if you're deconditioning, they're, they're amazing if your condition they're amazing as well in a load if you're really good but really aiming for a good position rather than holding full length of time I think is best.
00:27:32:21 - 00:28:06:12
Chris
So that stabilisation, so resisting movement, then you can also get rotation is really nice or anti rotation. One of my absolute favourite exercises of all time is called a power press. That's an anti rotation exercise, but stick with those, those couple of things just bracing and and rather than crunching and flexing and moving inwards like this, that's a that's doing the wrong thing for the intent.
00:28:06:15 - 00:28:09:00
Chris
I feel like in this example yeah.
00:28:09:00 - 00:28:34:11
Filly
If you think about if you just doing like sit ups or crunches then like again your intestines, your stomach literally crunching up again and that can pop your stomach up. So I like those suggestions. Also thinking about functional breathing. So doing these core exercises, really important that you don't hold your breath as if you hold your breath. Think about your stomach Is a balloon underwater.
00:28:34:13 - 00:28:56:07
Filly
If you hold your breath, it's going to like it. It needs to go somewhere. You if you're not breathing your organs again, it goes somewhere. So sometimes that alone can cause your stomach to push up into your oesophagus. So when you're bracing brace, you're abdominal cavity, and then while you're holding it, just practice breathing out.
00:28:56:08 - 00:29:24:13
Chris
All right? So. So you can go a little bit step further here. Okay. So so the valve kelvin manoeuvre is where you hold your breath. And like you do that, fantastic for generating large amounts of force and strength, you'd be hard pressed to see anybody who hasn't broken any strength records, who hasn't done some sort of breathing manoeuvre like that.
00:29:24:15 - 00:29:55:08
Chris
So don't, don't do that. You're not after breaking world records or getting super strong right here. You're after healing your body. So. So don't force breathe. It's like we're looking for a nice, beautiful, even breathing. I would actually go close, close your mouth and breathe through. So keep your shoulders down. okay. Breathe into your belly. Relax your neck, relax your throat.
00:29:55:09 - 00:30:12:19
Chris
Breathe in tenaris. Breathe out your nose. And don't. Don't overfill the fill the air bags. Just. Just breathe normally. Breathe. Relax. You don't have to. You don't have to take such big breaths like that. Just breathe nice and normal.
00:30:12:21 - 00:30:14:16
Filly
Well, that's functional breathing. Hey.
00:30:14:17 - 00:30:15:12
Chris
Right. Yeah, that's.
00:30:15:12 - 00:30:45:21
Filly
Not. That's not even like here. You can have therapeutic breathing where you might be doing something like Wim Hof. Functional breathing is how can you breathe in a way that you breathe normally in your day to day life? And that function of breathing is really important in daily living too. So when you're lying down in bed to sitting up instead of like a lot of people, if you pay attention to what you do, a lot of people will kind of again, like hold their breath as they use their stomach muscles to sit up.
00:30:45:23 - 00:31:09:16
Filly
You want to brace if while you're still lying down and then just breathing out gently as you're sitting up, same as if you're on the toilet and you're constipated and you're bearing down and trying to get that poo out. A lot of people hold their breath, but again, just push if you need to. And I would also recommend getting some help around the constipation.
00:31:09:16 - 00:31:43:20
Filly
But while healing, breathing as you're pushing, same as if you're picking up the baby, breathing out while your bracing your core really important last thing in terms of things to think about post pulling the stomach down, using that hydro hernia release treatment is really supporting your vagus nerve and your nervous system. So I talked about before that very simple technique of stimulating your vagus nerve by touching, releasing the occipital lobe points underneath your skull.
00:31:43:22 - 00:32:06:19
Filly
There's so much that you can do around this area, especially if you resonate with running overwhelm patterns. I'm always busy. I never feel like I can relax. I'm black and white thinking I'm type-A. I'm perfectionism, thinking I'm people pleasing, doing all the things that everyone else never having time for myself. If you're running these patterns.
00:32:06:19 - 00:32:08:14
Chris
Choosing to run these patterns, choosing.
00:32:08:15 - 00:32:51:22
Filly
To run these patterns, even if it's an unconscious choice, which it often is, always is until you become aware of it, then then doing like a simple little release to the bottom of your skull, it's not going to cut it because you're running programs. Your unconscious state is literally controlling every thought, feeling and behaviour that you have and also the function of your body systems and say there's some deep work that can that can really happen here, that can fast track not just the healing of your stomach and keeping your stomach down, but healing your whole self.
00:32:51:23 - 00:33:00:13
Filly
Any little tips around how to start with that or where to start? Even around awareness?
00:33:00:15 - 00:33:24:21
Chris
Yeah. Being aware that the things tick you off is usually the the thing that's closest to the surface. Some someone's triggered. You are using Indiana Jones and the Raiders of the Lost Ark analogy. It's you know India in the very opening scene walks through the catacombs steps on a trigger poisoned dot comes and gets into into the stick that he pushes on the trigger.
00:33:24:23 - 00:33:56:01
Chris
But just at the end of that, that tunnel is the gold. And so I think we often get triggered and there's goal just around the corner. So so for example, if you're feeling frustrated, triggered, annoyed, irritated, angry, sad, some sort of emotional trigger is happening. Well, what's that's that's be aware of that first and then ask yourself and try and understand the source of that.
00:33:56:01 - 00:34:31:03
Chris
What's what are you telling yourself? What do you believe to be true about yourself? Take some responsibility. Start to reframe and see things differently, get a different perspective, adjust your position, which then therefore opens up opportunities and doorways of choice that weren't available to you and then apologise, say sorry, say sorry to the people there that you need to say sorry for, but you say sorry to yourself especially and make it believable plan and and find some acceptance and peace here for whatever, for whatever.
00:34:31:03 - 00:34:47:05
Chris
I go through that whole process, for whatever's triggering you. That's my top tip. That's an acronym of AURA that I came up with. A You are acceptance, understanding, reframe or responsibility, acceptance or apologise. I love it. It's really good.
00:34:47:07 - 00:35:20:06
Filly
Yeah. I think about trauma as well, which is all part of what Krista spoke about, that past distressing events literally get stuck in your unconscious and your unconscious is your body. So your gut issues, your fatigue, hormonal issues, whatever those physical symptoms are that are showing up for you, It's not just physical. It's always we aren't just a physical body where mental, emotional body, we're an energetic body and unconscious body and nervous system body as spiritual body.
00:35:20:10 - 00:35:43:23
Filly
And so all of this gets stored in our physical body because that's where the unconscious state is stored. So to really replace these deeper unconscious core beliefs that you have about yourself, that is causing you to stay in a fight or flight response, to be able to rewire neural pathways, to be able to clear trauma from your system.
00:35:44:01 - 00:36:08:12
Filly
All of this stuff is really important in order for your stomach to work at its best. We're going we're going big here in holistic because that's what we do on this show and also in our practice. Yes, dummy is never in works in isolation. So for all those people who put a lot of comments around, like what do I just have to keep doing this in order to to keep my stomach down?
00:36:08:16 - 00:36:28:14
Filly
You could like you absolutely could. That is that is what I would call a management tool and a Band-Aid tool. You might get a bit of relief for a few hours after you replace it. But, you know, if that's okay, if that's how you want to leave, cool. Go for it. It's very similar to maybe you're taking it supplement that.
00:36:28:14 - 00:36:54:11
Filly
It's like, Yeah. This gets rid of the bloating for like 30 minutes or even like I, put a app on YouTube and I listen to a meditation. I feel good in the moment, but then everything comes spiralling back. And that's because in health care, even in functional medicine, in natural medicine, people aren't addressing all bodies of themselves at the deepest root cause.
00:36:54:13 - 00:37:15:22
Filly
So if things aren't working for you, you feel like, I've done this treatment from the other YouTube video and I've implemented all of these like these tools and strategies that you guys have been talking about today. But still, I'm still getting gut issues and fatigue and anxiety and whatever else it is that shows up in body burn out, then you still have it.
00:37:15:22 - 00:37:42:00
Filly
There's still deeper root causes to be addressed. Sorry. As I mentioned before, we're running a three day leave event next month on stress burnout and why your gut protocol isn't working on day one. We're really going to dig into the physical side of things. I function in functional medicine. We run lab testing that looks at really important body systems that GP's medical specialists don't look at.
00:37:42:06 - 00:38:06:11
Filly
And what I find too is sometimes clients who work with us have done some testing. If they've got like big gut issues, they've usually done maybe a CBC breath test or a stool test and. They're like, still, still nothing has changed. And again, that is like such a reductionist model. They might think, or even the practitioner might might think that they're doing a holistic root cause approach.
00:38:06:13 - 00:38:31:16
Filly
But your stomach, your gut is not working in isolation. So it doesn't even make sense. You only treat the gut if you're getting gut issues. So on day one, we're going to look at, well, what are the other body systems that interact with gut health and that can show off his energy, modal gut issues. And as we support those as an integrated whole, then you can get long term results data.
00:38:31:16 - 00:38:57:13
Filly
We're going to look into the presupposition that you are not broken. So a lot of people who have been dealing with chronic health issues, body burn at busy perfectionism patterns, feel like they're broken. They feel like their body is fighting against them. But in day two, we're going to flip, flip the script and actually say, hey, you're actually not broken.
00:38:57:15 - 00:39:26:16
Filly
These symptoms, this pain, this pain in both your body and in your life is actually there to serve you. And it's it's working perfectly. This this session is so challenging, but also liberating for people. It's a bit like a dagger to the heart. It's like what you're saying, I created these issues. You're I created this hiatal hernia and this bloating and this fatigue and brain fog.
00:39:26:18 - 00:39:57:11
Filly
What? I hate it. I don't want it. It's like, Yeah, but you've created it. Which also gives you power to recreate something new. And so we're really going to dig into why you can't heal. And that's essentially why because you're holding on to these, these symptoms and patterns to try and protect yourself. And until you can see that for what it is and make a choice around, do I hold on to that, then you will remain sick long term.
00:39:57:13 - 00:40:24:16
Filly
Day three is all about your brain controls pain. And so this is we're really diving into neuroscience here, which is so exciting because you could do a bunch of physical protocols. Maybe you've even done some talk therapy or whatever, yet still your body is sending you symptoms and pain signals, and that is because the brain actually controls pain and symptoms.
00:40:24:16 - 00:40:54:09
Filly
And over time, when you've had chronic issues, you've created really intense neural pathways that when you get triggered, that symptom shows up. So we're going to show you really dig into the science behind that and also how you can actually rewire your brain so that you can switch off symptoms. So this is free. my gosh. Like we should be charging for this because it's 3 million, $1 million even just from attending this three day live training, you will have so much go that you can implement.
00:40:54:11 - 00:41:15:16
Filly
We're running this as part of Natural Medicine Week, and it's also to kick off the opening of our doors to our signature program, which is the ending body burn out method, which we are so excited about. It's celebration week in our business when doors open because we only accept clients in three times a year. So really excited to bring that to you.
00:41:15:19 - 00:41:41:19
Filly
I'll pop in the show notes, a link to that if you want to sign up. And also remember for Brisbane Australia people and surrounds Book Party next Tuesday, be there. We will love to celebrate you taking the steps to end your body burn out to find your spark. It's going to be lots of fun, lots of energy, lots of yummy, healthy food because I love food and you want to see that.
00:41:41:21 - 00:41:49:05
Chris
It's going to be awesome. All right, guys, thank you so much for tuning in. Take care. And you know what? Have the best day ever talked?
00:41:49:05 - 00:42:08:14
Filly
You said thank you so much for listening. We so appreciate you. If you'd like to give us extra smiles, drop us a review and spread the love by sharing this episode.
00:42:08:16 - 00:42:26:23
Chris
You can also write your own state of burnout and the root cause contribute is by taking out ending body burnout assessment on our website. And if you're interested in learning about our group one on one ending Body burn out programs, shoot us a DM via Instagram or Facebook. Have the best day ever.
