Aging Well with Dr Tyna Moore - Episode 46

Dr. Tyna Moore specializes exclusively in the application of natural pain solutions and regenerative injection therapies. As both a board certified Naturopathic and Chiropractic physician, she brings a unique perspective and expertise to the diagnosis and treatment of pain and orthopedic conditions. Dr. Moore practices exclusively Regenerative Injection Therapies and non-surgical pain management for orthopedic and musculoskeletal conditions.

Throughout her professional career Dr. Tyna Moore has focused on pain and musculoskeletal conditions. It was through her own illnesses as a child that inspired her to pursue medicine. Dr. Moore teaches regenerative medicine around the world and educates physicians as well as the general public online.

Connect w/ Dr. Tyna Moore @drtyna

Connect w/ me @jadeteta

Learn more about becoming a Next Level Human at www.jadeteta.com

Jade:    [01:17] Hey, what’s up everybody? Welcome to today’s show. Today, I’ve got Dr. Tyna Moore with me. A very good friend of mine. I’ve gotten very close to her over the last little bit, and I’m going to be doing more with her in the near future. This particular conversation is a really great one, in my opinion. I had a great time hanging with Tyna, she’s always so insightful. Her and I are the same age, and we basically had a discussion around how we’re staying fit, how we’re dealing with sort of the tough social interactions that come along with being a human, and lots of different things around that dynamic. It’s funny, I often times talk about the idea that fitness is a metaphor for life, and so we cover some of the ways that we’re doing this, working through both our fitness challenges and our personal relationships challenges. I loved this conversation. For those of you who do not know about Dr. Tyna Moore, please check her out on Instagram. She is just a wealth of knowledge and specializes, really, in pain management. She is both a chiropractor and a naturopathic physician, and just a badass human. I’m super excited for you to get exposed to her here. So, enjoy the show, and I will talk to you all soon.

            [02:34] First thing I want everyone to know – so, welcome on the show. This is Dr. Tyna.

Tyna:    [02:40] Thank you.

Jade:    [02:42] So, first, get us started… you know, get to know you. If someone was going to jump in – you have a kind of eclectic background, in a sense, and you do a lot of great things – but just drop us into your world for a second and give us a sense of who you are, and why you do what you do, and what you love, and wherever you want to start. I just want to hear the story.

Tyna:    [03:05] Alright. Where should I start? So, I am a naturopathic doctor, and a chiropractor, and I know you through that community somewhat. I know you also through the entrepreneurial online community to some degree. I live in Portland, Oregon, so I’m very – I joke, you know, I was raised in the Midwest a bit, and then I grew up in California and Portland, so I’m very much like West Coast-Best Coast girl. I used to be a punk rock girl, so I love all things… I love rebellion. I do! I love bucking the system and I love rebellion.

Jade:    [03:41] Hence the naturopathic doctorate.

Tyna:    [03:45] Right! That’s exactly it. I was like, what’s the most punk rock thing I can do in medicine. I always wanted to be a doctor. I was a very sick little child, and I knew I always wanted to be a doctor. I got into chiropractics just because I’d always been a patient of chiropractors, but then, ended up meeting a really amazing… he was just a mover and a shaker, Dr. Rick Marinelli. He became my mentor. He’s now deceased, but he was a huge force on my profession, at least on my side of things, and got to work with him for decades, so that was really awesome. And he was just a buck the system kind of guy. I really, I’ve taken that, I’ve transitioned out of practice, and I’ve just taken all of that – I think about it all the time – I went and saw a documentary on Depeche Mode last night, and I was thinking about all the music in my life that has been the soundtrack to my life, and I wouldn’t be saying the things or being the truth teller I am today if it hadn’t been for those albums. You know, some of those key, key albums in my life of rebellion and just waking up. I joke that I kind of woke up when I was 14. I kinda like realized what was going on in the world, and I got really pissed off. So, went headlong into medicine, hoping to change things in a big way; realizing easier said than done, but through social media, through partnering up with people like you and getting the message out, I think there’s a lot we can do for people. I love dogs. I love strength training. I love coffee.

Jade:    [05:15] I love that you figured out your life at 14 and it took me ‘til 40.

Tyna:    [05:19] No, I just got really mad at 14. I watched my homeroom teacher go clinically insane at 14, and it was the same year that the Berlin Wall came down, and the same year that Nine Inch Nails Pretty Hate Machine came out, so all of it was like… in my head. I just remember kind of turning my life on, realizing that adults did not have it figured out…either!

Jade:    [05:40] This really kind of pushes you and I into something that I think we both want to discuss, and this is this idea – so, there’s this chiropractor, this naturopath, this sort of punk rock girl; also very much into… sort of bucking the system and being a renegade, or going rogue, or however you want to put it – and one of the things that happens – and also, you and I are very much… out front for – and you even moreso than me for the profession, and naturopathic profession – online and social media. One of the things I think that I always wonder about with people like you, and even with me because people ask me about it, is how do you develop the mindset and the thick skin to do those things? Because if you’re listening and you’re hearing Tyna’s story a little bit, you get this sort of idea of someone who has the courage to be disliked, the courage to do things that are unpopular, and the courage to be out front and take a lot of the hits. I know I often times talk about resistance training and strength training being a metaphor for life and having given me a lot of that confidence and competence to do other things in other domains. And I think that from watching you, you’re similar on that. So, I want to kind of… especially now, where we’re in our 40s, right? So, I’m 45 and you’re, I think, you’re not quite 40 yet, right?

Tyna:    [07:05] I’m 45.

Jade:    [07:07] Ok. That’s right, we’re the exact same age. So, we talk about strength training and things like that a little bit differently than maybe other individuals. I want to kind of drop in there first and just see where this conversation goes, because I think what ends up happening – and I’ll kind of frame this for all the listeners – one of the things that happens, and from talking to Tyna, I think she will give us some interesting insights on this, is that when we’re young, resistance training, working out, all that kind of stuff, is very much vanity driven, I think, for a lot of us. Then, it starts to turn into something else. We never sort of lose that vanity effect. I don’t know that it’s necessarily a bad thing, just that if we’re all vanity all the time, that’s not going to keep us doing this into our 40s and 50s and 60s and beyond. I kind of wanna just get your take on that and where you’re at with your practice in strength training, what it does for you, and let’s just kind of dive into that to give people a sense of – even if you’re younger and listening to this – a sense of what it’s like to try to stay in shape and continue this practice. And also for people our age who are in the struggle with us or just beginning.

Tyna:    [08:25] Yeah, that’s a great question. I always say that I’m training for life because I was a really sick kid. I was a strong little kid, I was a gymnast, and so, I had a lot of strength. Like, crazy little girl strength. Then, I became, you know, I went through the punk rock, chain smoking route, and I just drank Snapple and a mac ‘n’ cheese-atarian, and smoked a pack a day, drank too much, just took really, really, really shitty care of myself through my 20s and into my 30s. Then, I realized through just trial and error that strength training was really it for me because it didn’t completely disintegrate my adrenal glands that way other types of exercise did, and it gave me muscle; and I started researching the benefits of muscle, the actual physiological benefits of muscle itself, which was like a whole other awesome thing, and started geeking out on the research. But more than anything, I started realizing that like… I love bucking the system; I love it. Even as a kid, I loved raising my hand and being insubordinate in class, for a good reason. Like, I loved challenging my teachers, I loved asking the hard questions, I loved – and not just to be a little brat – but like, when I could tell that they were obviously skating around something or whatever, in high school, I had the privilege of having some really, really renegade teachers; like all 3 of them ended up getting fired eventually after I graduated, but those 3 men taught me how to think, they taught me how to fight for what was right. One of them was an East German who taught me about propaganda, and how to identify it, and how to – just amazing. He was my history teacher. It was amazing. So, from a young age, I think I really enjoyed that. But then, as I got sicker and sicker through my 20s, I started to lose that, and strength training brought it back. Like, it brought back the inner Tyna. To me, it’s like, do hard things. Do hard things regularly. Do hard things in a place that’s safe, that you can control the variables, and that way, it will translate into hard things in the rest of your life. Like, right now, I’m training for my SFG I kettlebell certification. It’s HARD. I just did a snatch test. I had to do 100 snatches in 5 minutes with a kettlebell. By set 3, I was like… I felt all of my – I felt my central nervous system freak out, and I was like, this is a total mind game. This has nothing to do with physicality at this point. I’m either going to freak out and lose my shit, and throw up or pass out, which is what I felt like doing, or I’m going to get through this. And I got through it, and I made it right on the dime, right as the bell rang, I hit my 100^th snatch. And I was like, alright! But then, my coach wanted to go through some of the things I need to work on, but for me, all I kept thinking was, alright, I’ve done it, now I’m not afraid of it anymore. Like, I did it! I’ve been so afraid of this, or so anticipatory of this thing. I did it. I like getting on stage and talking. I like getting on podcasts and talking and speaking my truth because I don’t care if people don’t like me. That’s the best part about turning 40, is you just don’t give any fucks.

Jade:    [11:28] It really is true. You really do start not caring. But actually, I don’t want to let that pass by because – so tell, just so people know, tell them about the StrongFirst certification, and also, how badass this is – because this is not like – this is one of the harder things that you could do. And for a 45 year old, male or female, to take that certification on is just insane. Tell the listeners a little bit about that if they don’t know, and why you chose it, because it’s pretty, again, it illustrates your sort of-

Tyna:    [12:04] [inaudible – hardcore?]

Jade:    [12:05] Oh my God, yes, it really does.

Tyna:    [12:07] Well, it’s a Russian, hard style, kettlebell system that came out of, from what I understand, the KGB. And the guy who runs the show, Pavel, is hardcore. It’s hard. You have to do – it’s all about control and precision. There’s grind moves, which would be like a press, or some of the other moves where you can grind through it. Then, there’s these moves where you really have to show a complete amount of total body control. And then, a lot of it’s just mental. So, that snatch test, you’ve got – you know, they look easy, people make them look easy, but they’re hard – and you’ve got to do 100 of them in 5 minutes, which means 10 snatches per side every 30 seconds for 5 minutes. It really challenges your stamina physically, but I think mentally, that’s what I’m starting to realize – this is just a mental game. I don’t know. I decided to go after it because I really love the strength and conditioning community, and I don’t have – I mean, I’m a chiropractor, and I have a lot of rehab experience – but I don’t have any of the official strength and conditioning or personal training certifications. And I was like, I want something, because I really want to interact with this community more on their level. You know, I go to conferences with them and stuff, or to workshops, but I was like, what’s the hardest thing I can get? I want the hardest one! It’s been years. I’ve been going after this for years, which is also another lesson. This is the long game. Business, life, all these things are the long game. I couldn’t even do most of these moves with just my body let alone – like the other day, I was doing 24 kilo swings, like 100 of them like it was nothing – and I just thought, every time I do that, I just thank God how far I’ve come. I’m so proud of myself for sticking with it, eating right, sleeping right, doing all the things to earn this, and it doesn’t just come by osmosis. You really have to work for it, and I think that translates into everything that I do.

Jade:    [13:58] Just for you all listening, if you want to know what that kettlebell – I, actually, I’ve done that; not the actual certification, but I’ve done those kettlebell snatches in many workouts – and you want to know what that’s like for 5 minutes, that’s really like doing an all out sprint, stopping for a couple seconds, and then doing another all out sprint. It’s almost worse than that because it’s like a sprint – like sprinting with the whole body, but you’re also throwing weight up over your head. It’s like your whole body is just heaving. It’s almost like this heaving, electrical ball of just super intensity, and you have to go, stop, go, stop; and by the time you get through 3 of these, you are so exhausted, and you really do feel like you’re going to vomit or throw up. It’s a really difficult thing to go through. Now, obviously, if you’re not getting certification, you can stop and rest longer, and probably should, which we’ll get into; but when you’re going into this sort of, this kind of intensity does teach you something about your body. It’s kind of like, in my mind, it’s kind of like saying, alright, well, I’m going to put my hand on this hot stove and I’m not going to take it off, I’m going to let it burn pretty bad, I’m going to give myself a break, and then I’m going to stick my hand back on that hot stove and let it burn again. And you’re right on the edge of safety the entire time. So, it’s just, it’s a hugely impactful thing. Then, one of the things that happens when you finish something like this, is you come out of it and you go, if I can get through that, then I can get through the next two days of hard work, or I can deal with this difficult conversation, or I can, you know, handle my financial stuff, or I can do other things. So, the Next Level Human podcast, part of the reason I want people like Tyna on this show is because this is sort of what it’s about – it translates into other areas of life. What I kind of want to transition into is that you mentioned a couple things, like the idea of my central nervous system is fried, the idea of this is going to have an impact on my adrenals, the idea of sort of remaking yourself. You know, you kind of didn’t take great care of yourself in your 20s and 30s, and all of a sudden, you start from scratch and sort of build up to this place where your financial job is taken care of, your physical health is getting better and stronger at 45, your purpose and meaning has taken on this powerful mission of getting the word out, and this whole mindset, I want to sort of understand how someone gets started with this, and how strength training sort of integrates. And where would they start if they wanted to start getting this effect where they use strength training to level up in other areas? Because that sounds like, essentially, what you’ve done. You leveled up, you leveled up, and then you were like, I want to use strength training to even level up further.

Tyna:    [16:52] I think they need to hire a coach, first off. And not just any coach. They need to – I really like the StrongFirst system, that’s the kettlebell system I’m talking about. I really like the functional movement screening system. I just think people who have done those certs actually give a shit more than just like, oh, I did a weekend personal training thing. Not to say that those aren’t great coaches out there for that too, but find a good coach, pay them, and understand that this is not a, oh, I’ll go 3 times until I learn the moves and then I’ll do it by myself. Like, I pay my coach a good amount of money to train me because she programs it based around where I’m at. Like, am I exhausted? Like, when I came off my summit event I had a few weeks ago, I was exhausted, so she dialed down my workout for that day. And I know you talk about this. You have green days, and yellow days, and you have days where you go full out, and other days where you dial it back. I think that’s more important as we get older to really understand that. I think that it’s just critical to invest in that process and commit to it. There’s nothing that will get me to cancel my training sessions with her. I will cancel patients, I will cancel family events, I will cancel things before I cancel training with her, because that’s where I go reset. It took me a long time to find somebody like her. It wasn’t just overnight. I went through several coaches, so continuing on that quest. Just like you find a good doctor, you know, you continue to look until you find that person that you work well with that really understands you. And just understand that this is the long game. We’re not chasing numbers here. That’s how you get hurt. I’m not trying to get hurt. I want to be 80 years old and still doing this. Yeah, there’s vanity involved, for sure, but like, I want to be 80 and still be able to snatch a kettlebell without my arm breaking off. I want to be able to climb the Great Wall of China if I feel like it at 80. I want to have a good sex life, and good mobility, and good… and joy. I want all of those things, and I feel like when you lose your capacity to be a physical human being, you just lose so much. I’ve lost it before, and you just lose everything. You don’t just lose your confidence, you lose everything. You lose your libido, you lose your sleep, you lose your joy, you lose the ability to see your friends doing something and you’re like I can’t do that, like I’m not physically fit enough to do that, and that’s a huge epidemic in our age group right now. We look amazing for our age – I will say that! We should applaud ourselves because most of my friends are starting – yours as well – I mean, my 30 year reunion’s coming up and I’m like, oh lordy.

Jade:    [19:27] Yeah.

Tyna:    [19:28] Like, let’s see how everyone – you know, when people get snarky with me, like women in their 20s and 30s, and I’m like, you just hang on, girlfriend; let’s see how you’re doing when you’re in your 40s. You keep talking, ‘cause… we’ll see how this translates in 20 years.

Jade:    [19:42] I often say that. I remember looking back – and I just did a post on this on Instagram – I remember looking back at some of the super fit people in the gym at 40 and 50 when I was in my 20s, and I was impressed with them, but not nearly as impressed as I am with them now. And to your point, with myself, with sort of the ups and downs, and I’ve built in for myself lots of ways to keep myself accountable. Literally, lots of ways to keep myself accountable; like silly things, actually, where training with my shirt off at the CrossFit gym that I go at with all these young people that look great where I look kind of not so great.

Tyna:    [20:23] You look great. You look great, I’m sure.

Jade:    [20:26] Thank you. And it keeps me – it’s little tricks like that, and people might think it’s about vanity. Vanity is, I think, part of it, simply because it keeps you honest. Like, I’ve often times thought to myself, I’m like, well, if we had no vanity – vanity does have some utility; it’s just that as you get older at 45, vanity starts to go out the window. Now, you just trying to play tricks to keep ourselves going. What I want to get from you, because I think you come at this from a very interesting place - the chiropractic background and the naturopathic background. This is what I want to dive into with you, because on the one hand, when people are listening to you and I – and this is really about, hey, two people, 45 years old, who stay relatively fit, and who have parlayed that fitness, that health and fitness, into a career fitness, and relationship fitness, and sort of all the different jobs of being a next level human – when you kind of look at that, you say, well, how do I keep from getting hurt if I start doing this? That’s where the chiropractic part comes in. And how do I keep from burning out my nervous system and being so fatigued and, you know, we see this happen a lot, and it starts happening more at yours and my age where people get into exercise. They try to do it all at once, their physical body gets injured as a result, and/or they just overdo it and their metabolism is just driving them crazy with cravings and hunger and all of that. So, I kind of want to get into with you, what would you say, and what is the approach that you use with sort of keeping our bodies physically fit, and our metabolisms not overstretched or overstressed when we start to engage with this fitness lifestyle?

Tyna:    [22:07] A couple things. I think it mainly comes down to nutrition is huge, huge, huge. I came home the other night from that snatch test. I did not know I was going to be going into a snatch test, I did not have food prepared when I got home, and I do not eat out of the house very much anymore because it just gets me into trouble. I decided if I want to have the level of health and vitality that I strive for that I had to learn to cook, so I learned to cook this year. I only know how to cook in an instant pot, but I was cooking! I’m cooking all my meals! I might cook half of it in the instant pot, roast the rest, but I’m learning how to cook. And I’m so proud of myself because for 45 years, I was not cooking. But I’m learning to cook. Nutrition is key. I came home from that snatch test, and my central nervous system got hit so hard that I literally went into a total funk that night. I was so tired, I couldn’t take a shower, I had no food to eat, and I was super depressed. So, I was like, I’m going to have a protein shake and go to bed and revisit this tomorrow and not do that again because that was a bad idea. I was so depressed, but I knew I was depressed because I just got whomped; like, my CNS had just gotten whomped. If I didn’t know what I know as a doctor, I would’ve confused that with real depression, but it was just a false emotion. I was like, I just need to go to bed. I slept for 12 hours. I got up, went to the grocery store, got some food, cooked it all, started eating yesterday. By the time I was halfway through yesterday – I ate a bunch yesterday. I felt great. Got another good night’s sleep, but like, I gotta maintain this stuff. And it’s not just about fancy biohacking, you know, collagen in your coffee and all that stuff. That’s helpful, but it’s just like, living a good, clean, healthy life. Like, I also made sure I got up early and got outside and got some sunlight today, and then I came back in and rested. I just laid down and rested until I had to get up and get ready to talk to you, honestly. I was like, I’m just going to rest this morning because I have a few hours that I can rest. So, it’s all this little stuff. I don’t even call it self-care; it’s just like sanity. It’s hormesis – you have to stress the organism hard, and then you have to rest it and feed it – and I think as a society, we don’t feed it and rest it very well. We just hit it, hit it, hit it. So, I don’t know. Then, really, truthfully, as I get older, cutting toxic people out of my life. Just cutting any bullshit. Anyone who brings my cortisol up more than 3 times just has to go. I just send them away with love and light, but… it’s gotta go. I can’t be having people who don’t know how to manage their monkeys around me. So, all of those things translate into me training well.

Jade:    [24:42] Yeah. Let me kind of feed back what I think I hear you saying, and I have a follow up question. So, it sounds like you go into this crazy sort of training session, you’re not really planning on it completely, and I think when Tyna says ‘fries her nervous system’, I know what that feels like. I think some of us do. To me, it feels like I finish that workout and I feel off; like, I can feel off for up to 48 hours after that. Sometimes my sleep’s disrupted. Sometimes I sleep fine, but don’t feel recovered, I can’t move the next day, I get really fatigued, I think, for me. But then, you essentially say alright, I know what I did, now I’m going to make sure I train the correct way and take plenty of rest. My follow up question to that is how often are you to maintain this? Because you do this very hard workout, and then you kind of have this regime of I’m resting and I’m feeding to recover. How often would you say, for you, at this age, that you would do a workout like that? Because I imagine most of your workouts are not at that intensity.

Tyna:    [25:45] No.

Jade:    [25:46] They’re kind of below. So, walk us through how you manage that; because I have my way. I’m curious how you have your way of being like, I do one hard workout a month, or a week, or whatever it is, and then the rest is sort of… what?

Tyna:    [25:58] So, my coach, Mira, she programs me; but what I’ve noticed what she does is, I’ll probably have 1 of these a month, where she really fries me out. And all she did was have me do a couple loaded moves with a heavier bell to get me going, and then she took me right into the snatch test. I think I was in there, all in all, a good 35 minutes, and then I was done. I left early. My hour – I had an hour training session, but I was like, I’m done. She had me walk 5 laps until I could catch my breath, and then she’s like, alright, you can go. We did a couple little things just to calm it down, and then she sent me home. She’ll have me train one other day of the month, or maybe two other days a month where I go very heavy, but it’s very light reps. Then, she’ll throw in a day like the other day when I did 24 kilo swings for 100 – every minute on the minute, I did 10 until I got to 100. Then, she’ll have some metabolic stuff in there, where it’s much lighter weight, but she’s just got me in a circuit. So, it’s like I’m doing swings, I’m doing snatches, I’m doing presses, I’m doing whatever; there’ll be some push-ups or some renegade rows, and it's all light weight, and it’s just to get me sweaty. So, I feel like I’m really only getting hit hard maybe like twice a month at most… at very most. I used to train beyond that myself – this is why I have a coach, because I’m Type A and I want all the things instantly – so, I’ll train super hard on my own accord and I’ll blow myself out or I’ll hurt myself. That’s how you avoid injury. You do not keep chasing numbers. It’s hard! Because I would just trash my shoulders, or my hips, or whatever, and then I didn’t know how to train around it, so I’d just keep going into it, and that’s not good.

Jade:    [27:43] Yeah. It’s funny, I do the same, very similar thing now. I mean, I program all my own stuff since I did it for so long, but for me, maybe 1 – I’m lucky if I get 1 super hard workout in a week. Right now, it probably happens once every 2 weeks, and most of the time – and by the way, this is just help people – I tend to do CrossFit style stuff. So, I have a coach, but I tend to sort of take whatever the workout is and then do what Tyna does – Tyna’s coach does – is that I will either – if I’m not feeling recovered, I’ll either go much lighter and not Rx the workout, or I’ll Rx the workout and go much slower… so that I’m not really trying to compete against anybody in the gym. I’m looking at, you know, two weeks later, trying to get 1 super heavy workout in where I can kind of push my body. But, isn’t that interesting that we’re both of that mindset, and then for me, I’m always looking at how did I recover before I do that again. I tend to feel like sometimes I’m like, I’m not ready for a really hard workout again. By the way, when I come into a workout – like you and I were talking the other week when you were here in L.A. – I had not trained probably 4 times in the last 6 weeks, which is rare that I go that long without training. Now, as I come back into this workout, especially now, I’m lighter weights and slower. So, now it’s both. I’m going much lighter and slower until I can condition myself to be conditioned, and I often times think people miss that. It’s like we do have to treat ourselves as athletes a little bit to sort of prepare for this. I don’t know how you feel about that, and especially with sort of the chiropractic realm. I often times am hurting up myself, so any tips with that, just starting out.

Tyna:    [29:30] So, my specialty the last decade has been in regenerative injection therapies. So like, I’m OG prolo girl; like, before stem cells got sexy, I was doing regenerative joint injections. The whole concept of that is that your ligaments and tendons have a poor blood supply, and that where they insert on bone is called the enthesis, and that’s a continuum of cells; it’s not just a frank delineation of here’s your tendon, here’s your bone. They flow into each other and become bone. That area is highly innervated. That’s where a lot of microtears happen, or a lot of little, tiny injuries happen. That’s where most people’s pain comes from. It’s not necessarily coming from inside the joint. Everybody wants to get hung up on the cartilage defect or the labral tear, or whatever’s happening inside the joint, but before that ever happened, the joint starts to lose its integrity. It starts to lose its ability to hold itself together in a stable way and move efficiently, and that’s because these ligaments and tendons start to become compromised. So, prolotherapy is not just what’s in your syringe, but it’s a series of injections around the joint where you’re stabilizing down all of these little structures and all these tiny tears. I’ll tell ya, I’m so good with my palpation that people will come in, and here’s their MRI, and it says all these horrible things, and they’re sure it’s this thing, and they’re about to get surgery – and I find some little tiny swath of tendon or ligament insertion that’s so highly painful and it recreates all their pain. And if I can palpate it, I can stick a needle in it and make it feel better. What’s in my syringe varies from anywhere from sugar water all the way up to stem cells, so it doesn’t really matter. It’s just the technique is what counts. Most doctors today doing these procedures don’t know this technique, so they’re just shooting juice in a joint. They’re literally going under ultrasound, delivering whatever expensive solution they have into your joint, and calling it good. But, the shoulder, for instance, as you well know, there’s a lot going on there. There’s probably 40 spots I would want to inject on a shoulder to make it feel better, not just shoot it intra-articularly into the joint. So, for me, prolotherapy is number one. I think finding a good prolotherapist – that’s just sugar water. It’s very affordable and inexpensive, and I inject myself, I inject my assistant, my assistant injects me, like, I would not be this active without having regular, at least once a year, having a few of my joints tuned up a little bit. If anything starts to nag at me longer than 6 weeks, I just shoot it up with a little sugar water; like, my thumb recently was giving me beef… and it just goes away. But, that said, strength training is kind of like prolotherapy. What we’re doing with the injections is not only are we causing bleed there, micro-needling it, but we’re injecting a solution that causes a modulated inflammatory response that’s controlled, which is awesome. We’re kind of giving it a second chance of healing. Strength training does the same thing, really. If you think about it, we’re doing these concentric and eccentric moves. It’s pulling the muscle or tendon, or the ligament, a little bit away from the bone, which is causing a little bit of damage and a little bit of micro-bleeding, which is what heals it up. So, consistency, I think, is more critical than anything. Not that you shouldn’t take time off, because I’ll take like two weeks off at a time just to let my body reset, and I come back stronger. And I feed myself and rest myself really well during that period. But, just having a consistent strength training regimen in your life will basically give those ligaments and tendons a chance to sort of pull and heal, and pull and heal, and it builds a much stronger joint. My patients who have been strength training for decades, like these old guys in their 70s or 80s, their joints are so stable! I mean, they might have wear and tear and pain here and there, but man, it’s not just old man strength that we can talk about, it’s literally like the attachment of that muscle onto the joint is so spot welded in comparison to somebody who – my analogy is a crockpot – most of America is sitting around, obese, and we know that fat cells secrete a lot of inflammatory markers and cytokines, and they’re basically sitting around in a suit of inflammation and toxicity, which is their adipose tissue. And what happens when you take a gristly piece of meat and you cook it on slow and low for hours in a crockpot? It melts off the bone. That’s what’s happening to most of America, in my opinion. They’re sort of melting off their own bones because they’re not – that’s why strength training in particular is critical, because it’s like mini prolo. Does that make sense?

Jade:    [33:54] That’s – I love the way you described that. There’s so much gold in that. The whole description is just beautiful. Yeah, I mean, it’s funny – if you’re listening to this, for those of you who don’t know what prolotherapy is, it’s really interesting; because for those of us who are 45, some of you might have these joint pains and stuff like this, where you’re like, well, I couldn’t possibly do what you and Tyna are doing. This can sort of get you back to where you can begin to handle some things. Then, I love the way Tyna’s essentially saying, and by the way, resistance training has to be a consistent thing here, and it’s also doing somewhat the same thing that’s highly anti-inflammatory. It’s funny for me, what I tend to do, and I’ll ask you this because I don’t know, this is more your area of expertise, one of the things that I have done for myself when I really start feeling my joints act up – I do a lot of CrossFit stuff, which is very ballistic and a lot of slinging weight around, the way I describe it – and once I start feeling my joints begin to act up, I go back into old school bodybuilding stuff. I go slow, I really focus on the eccentric movements, and lots of different angles. For example, I do a lot of overhead presses and straight presses in CrossFit. I don’t do a lot of, where I’m leaning forward, and dips and things like there where I get to kind have my arms sort of back, or more of the row type of stuff. So, I start going really slow eccentrics, and that’s the lowering portion of the movement, and lots of different angles. And my joints feel great. Sometimes when I take off from CrossFit, I go 2 weeks; so, what’s happening there? Is this similar to what you’re sort of describing?

Tyna:    [35:28] That’s exactly it, because we know in the rehab community that eccentric moves are the best for tendon strength, and this is why; because you’re causing these little micro-traumas, which is essentially tightening you up and healing you up, whereas those ballistic movements are tearing you up. I mean, not always. It depends on how frequently you’re doing it, how fast you’re doing it, and how much weight.

Jade:    [35:50] And how much you’re recovering. I love the way you’re kind of saying that. Then, for someone like me, who has shoulder issues, going in to get these prolotherapy injections can shore those areas up and allow me to handle a little bit more.

Tyna:    [36:05] Yep, yep. Absolutely. It’s when we go too far into a joint injury, or we have too big of a tear, that we really create problems. But my patients, just interestingly, I’ve been doing this a long time – my mentor, I mean, I’ve been in prolotherapy – I’m 45 – I’ve been in this world since I was 22, so I’ve been watching people get prolotherapy for… like, I am old school prolo. When people start going on about regen med, I’m like, dude, I’ve been watching this go down for a long time. I’ve seen thousands of patients get treated, if I’ve not myself treated thousands. Tens of thousands of joints, because I normally treat 2 or 3 joints on each patient. But, of all the variables, hormone status, nutrition, their diet, their sleep, all the things that we have some control over, gut health… all of those things, the one variable I found to be the most consistent in whether or not they were going to respond well to these therapies was their muscle mass.

Jade:    [37:00] Interesting.

Tyna:    [37:01] If they have good muscle mass, they just heal right up. They could be Mt. Dew drinking, you know, 7-11 eating bodybuilders; which most aren’t , but you know, sometimes they eat a lot of crap because it’s in all the shakes and all that. But if they have good muscle mass, they just heal up lickety-split. I mean, I could wave a wand at them and they heal up! It’s a few simple injections. Now, the women – in particular it’s women – who have never exercised a day in their life, or they’ve done a ton of yoga and overstretched, and done a ton of running, so they’ve never really built muscle – I’m not saying yoga or running is bad, but I think you kind of have to earn it, and you counter it with strength training – those women just have so many, so many tears. I’ll put the ultrasound down and there’s no muscle holding their arm up on their shoulder. This is a huge, heavy appendage; it needs to be latched on with muscles. So, ligaments are stabilizers, muscles are movers, and when people have compromised their ligaments, the system (?), through poor diet – for me, I was anorexic for a decade, so poor nutrition, smoking, all the things I mentioned, being vegetarian – if they do that and then all of a sudden they have some sort of ballistic trauma, everything just rips apart. And it’s really difficult for me or anyone else to put them back together. Versus like you, I could probably fix your shoulders up like nothing. Like, it’d be so simple.

Jade:    [38:26] I’m on a plane to Portland, just so you know.

Tyna:    [38:27] Yeah, come!

Jade:    [38:29] I’m ready.

Tyna:    [38:30] My practice – just for the audience – my practice is closed, but I do treat – I only treat the people I want to hug. That’s my rule.

Jade:    [38:38] I appreciate that. That’s a good rule, actually. You know what I love you’re describing? I love the visual. I always love visuals, you know this about me. I love the visual of the steak being cooked and sort of coming off the bone, and I also love this visual of being in this soup of inflammation when you have fat on your body. Then, to me, also muscle – one of the things we know about muscle is that fat, which is sort inert and sits there, and it’s sort of secreting this inflammatory acid, let’s say – muscle is actually the opposite of that. It is literally, when you move it, it actually puts out the, you know, the flame retardant. It literally does. So, moving the body is hugely important. Part of one of the things I do as well, and I think you do it too, is that a lot of walking, for me, is one of the things that I do to make sure that I’m keeping that anti-inflammatory sort of process going, and it is very relaxing in terms of lowering stress hormones. I think Tyna and I both, and correct me if I’m wrong Tyna, but I think we both use that sort of push, that’s sort of a stress that helps our body get better, that hormesis that you’re sort of talking about. We also have a lot of this relaxation movement built in as well that kind of keeps the inflammation down. And, of course, getting the right diet and keeping adipose tissue off the body, which gets harder and harder. It certainly has gotten harder and harder for me.

Tyna:    [40:03] It is hard. I mean, the struggle is real. My testosterone tanked out a couple years ago. I could not figure out what it was, and I went from lean and strong to just like… I mean, I just turned into a middle-aged woman like that. I did not know what was happening, and it literally was as simple as cutting gluten out, getting the inflammation down, that was step 1. Healing my gut up, which is like naturopathy 101; but then, getting a little testosterone on board was huge. Then, these walks. You’re right. I gotta be honest, you inspired me to start walking. I spent the whole summer just trying to heal up my spirit, and heal up my body, and heal up a lot of things, and I just went for these long walks. A lot of it was cued on by content you created, and I’d read, just seeing Jill Coleman, she walks a lot – she’s my friend – and I haven’t been walking as much because of the rain has come in Portland. Yesterday, I was out there and I was like, man, I just gotta bundle up better and do it. Just suck it up and have the right gear because being outside is key. Just getting the light in your eyes alone is huge. But yeah, the walks are – and I just call them lollygagging walks. I just la la-la.

Jade:    [41:17] Yep, yep. Same! It’s funny, when I lecture in the UK, I always say, you need to go for leisurely walks, and they’re like, you mean leisurely. Leisurely, leisurely. But you know, it’s funny, when I was in Seattle, it was really tough for me too because the winters there, they’re not necessarily super cold, actually, which surprised me, even though you’re further north, they’re just super dreary and wet. One of the things I used to love about that is all the negative ions, or whatever it is, outside when you take that deep breath and you just feel so good; so I would do the same thing you do. I’d bundle up, I’d put my rain suit on, and I’d be out there walking often times. It’s really just a beautiful feeling. There’s something about being out in that sort of brisk cold. I mean, obviously, if you’re listening to this and you live in Minnesota or something like that, you’re going to have to do this on a treadmill in your house, but it still works surprisingly well.

Tyna:    [42:12] And it’s so true about the negative ions. I didn’t even think about that.

Jade:    [42:16] Yeah, it’s like, it’s so green up in that part of the country. It’s just insane. It’s something about the air that’s different than down here sort of where I am. Well, let’s transition into – because one of the things you and I also shared, despite just our love of resistance training - is this idea of, you know, you mentioned it, you’re just like, look, as I get older and I’m trying to balance this work and recovery, and stay healthy, I’m also really working on my personal relationships; and you’re like, I only treat people that I want to hug, and I also cut out “toxic people” from my lives. I want to hear a little bit about that, because I think – often times these discussions, especially with people like you and I, who are steeped in the health and fitness world – we often times forget that part of this recovery process, and part of being able to focus and do resistance training, and do the things that we need to do to build our body up, also have a lot to do with what’s going on in our mental state. And you and I have some interesting – both of us have some interesting stories in our lives about dealing with romantic relationships, and deal with tough sort of personal relationships, and overcoming a lot of that. So, I just want to ask you about like, what’s your real strategy about that, and how much of a difference do you think it makes when you’re in recovery mode, and just having a healthy life?

Tyna:    [43:41] Well, I forgave myself, for one, for being… I’m very empathic, so I pick up a lot, and when you’re tired, and when you’re worn out – which I think I spent decades being just worn out to the bone – you can’t really protect your aura very well, you can’t protect your energetic space very well when you’re that tired or you’re that worn out. One of the things I do with the doctors I coach in business, is I try to get them to free up one day a week, just to have space, just to have silence, just to have stillness. And in the stillness, you find the answer. So, creating a lot of stillness and space around me was huge. Then, I realized, ok, I have got to get control of my monkeys. We all have monkeys, right? I know some of them are sassy, and some like to fling poo, and some of them have foul mouths, and I was like, oh, that’s cool, they serve a purpose, but we need to manage them. It became very clear to me that a lot of people are not managing their monkeys. Some of these people I love. I mean, I love them dearly, and I wish them the absolute best in life, but I’m just like, dude, I can’t – I am trying so hard to reset my cortisol. I say I’m in Cortisol Anonymous because I’m trying to really like – I was so addicted to stress. I was that girl. I was like, my brain, my receptors in my brain needed an astronomical amount of stress and cortisol to keep feeling normal, really. And that comes out of childhood, just like a lot of stress in my childhood, and when I finally realized that and I got still, I was like, I can’t be having people around me who are also that way. I think I will get more Jedi powers as I get older, and I’ll be able to manage those boundaries better and still keep them in my life maybe, but at a distance, but for right now, I’m just like, dude, this is my inner circle. I’m 45. I’ve done everything I was supposed to do over the years for everybody else. I raised a child, I became a doctor, I had a successful practice, I take care of my parents, like, I do all the things, and I was like, I just want my inner circle to be full of people I love who are also leveled up; like, they’ve done the work. And sometimes it’s youth, but youthful people haven’t even had the experience to have to overcome some of these hardships, so they just sort of spin out in chaos. I’m not saying all young people, but I really want people who – in my life and around me, whether it’s on social media, or whether it’s in real life interacts, or whether it’s romantically – people who’ve also done the work. And I think I get to be picky. I think that’s ok. I used to be hard on myself about that, but now I’m like, you know, I’m going to forgive myself for having these boundaries, because that’s what they are. That’s it!

Jade:    [46:25] I love that. You know, for me, it’s a very similar thing. It’s funny, part of the reason I wanted to draw this analogy, just for everyone listening, is that think about, like, talking to Tyna, and she’s talking about this exposing yourself to strength training and the growth that produces, and you don’t do that. You do that to grow. You expose yourself to that hard stuff so that your joints get stronger, so that your muscles get stronger. It’s sort of the same thing here as well. Then, you get savvy with the training, and you learn to do it better, and recover better, and train harder. I think it’s the same with people and dealing with people in our lives. It’s sort of like people are practice, they are growth, they can help you level up, and we forget to look for those lessons when we’re betrayed, or when we are treated poorly, or when we have people who are “toxic” in our lives. In a sense, it’s very much, to me, like resistance training. It’s an opportunity to grow. But, if I’m going to do an exercise, like overhead squats for me maybe, that always, as soon as I finish that movement, I have bad shoulders for a week. I’m going to stay away from that exercise. I’m not going to maybe abandon it completely; maybe I’ll come back to it because maybe there’s something for me to learn with that movement. But if it keeps hurting me, I am certainly going to set up boundaries around that particular exercise, and I do the same thing with people. I have people, my family members, who I love, like you say, but I will set up clear boundaries where, guess what, we’re not going to talk about business. We can talk about other things, but we’re not talking about that; or you don’t get to parent me in that way. It’s like, I just set aside certain people that I use for certain things, and I think it’s an important component because one of the things that I think people forget about – we often times think about biochemistry, cortisol, and things like that that you’re mentioning is that we don’t realize that people are going to impact that as well. In other words, if me and you are hanging out, like we went out and had the best dinner the other night, and I just like, you know how you leave a place and you just go, you know, you just feel charged up by someone. It’s a different feeling when you feel drained by someone. Well, that feeling of being charged up, and relaxed, and kind of being like I just love that – that is lowering stress hormones. That is setting your biochemistry in a recuperative state, and vice versa when you’re with someone that’s just like, you know, you can’t manage the stress, or it makes you feel less than, or you don’t feel relaxed and vital. So, it’s just a hugely important component, I think, of this aging and getting better.

Tyna:    [48:53] It is. It’s just aging, getting better. Then, those people that bring that up – I mean, the other part too though, in full disclosure, is sometimes people just trigger me. It’s nothing to do with them. It’s no fault of theirs. I’m being triggered, and I’m like, yo dude, these are my monkeys. Something about this situation or that person is triggering me, and I gotta go, or I gotta back away, and it’s ok. It’s not… but I feel ok to say that now. Like the other day, I was just talking to somebody who I’d been on a few dates with, and I was like, I gotta admit, that triggered me hard, and I don’t know if you’re telling the truth or you’re lying, or these are just my monkeys and I’m being triggered. Regardless, doesn’t matter. I don’t like this feeling, so I’m not going to lean into this anymore. I don’t have enough of myself committed to this situation to remedy it. Just knowing that, just knowing you, like, oh, I’ve only met this person, I hung out with them a few times, I don’t have to resolve this, I can just say thank you, goodbye, and walk away. That’s ok too. I used to think I had to fix everything. I had to fix every relationship, and I had to fix every disagreement. Like, I would want to fix a disagreement with you because I have a longer time invested in my relationship with you. Versus I don’t know, and I’m starting to come to that conclusion too. I wish I had learned that in my 20s or 30s, but maybe I wouldn’t have appreciated it ‘til my 40s, I don’t know.

Jade:    [50:25] One of the things I love about what you just said, and it’s the same thing for me, is that I often times think – and this is just a maturity thing, which took me a while to get here – but now I do default to looking at myself first when I have a problem with someone. I do go and default and say, let me see if this is about me. One of the things that gives me a hint that it is is if I’ve seen this pattern show up again and again and again and again in my life, or I’m triggered by this again and again. And then I go, this is on me, and often times when I discern that, I will keep that person in my life simply because I’m like, this is an opportunity for me to fix this pattern. But other times I go, oh, here’s this thing, and I don’t have this pattern anywhere else, so this is the only person that I have this thing with; I’ve never dealt with this before. And often times, those types of people I’ll sort of shut down pretty quickly – and by shut down, I think we tend to go, well, you don’t want to be mean to people, but you just distance yourself. We have limited sort of – and especially you and I, building businesses, looking after our health and fitness, we’re trying to do all the things like managing personal relationships – they can be incredibly draining for me. So, that’s how I handle it. Let’s do this to sort of wrap up. What I look to do is try to give people some take homes and to-dos where we can kind of say, alright, this is where you get Dr. Tyna and me to kind of say, look, here’s our prescription for you, so to speak, in terms of what we think you should begin with no matter where you are. So, let’s start with strength and conditioning. Let’s assume this is a person who is kind of like, you know what, I’m listening to you Dr. Tyna, I’m listening to Jade, and I want to start getting more into this; where should I begin, or what are the top 1-3 sort of items they should be aware of?

Tyna:    [52:16] I think they should hire a coach. I think they should look into hiring a coach. That’s very helpful. Or find a PT or Chiropractor who specializes in strength training. There’s more and more of them happening, and I think that’s really cool. I don’t know, what do you say?

Jade:    [52:29] Yeah! I agree with you, and I think it can be done online as well. But I think ideally, hire yourself a real coach in person like Dr. Tyna has. Do that. If not, there’s plenty of great coaches online, and there’s lots of different group coaches. CrossFit gets a bad wrap, but find a good one and you’ll find some very good coaches that do good work. I agree with that, for sure. And then, it’s sort of the next sort of tidbit here is going into the rest and recovery piece. So, what is it that you would recommend, and then I’ll go through what I’d recommend for the rest and recovery piece that’s sort of like this is the thing that you must do. You being the expert and keeping the joints healthy and functioning.

Tyna:    [53:13] Sleeping adequately is key. It’s something I neglect too often. It’s straight up, like 8 hours of sleep a night – that’s my goal. I don’t always hit it, but that’s critical. Feeding myself well and getting adequate protein, which is particularly rampant in women; we don’t eat enough protein, so I think that that’s hugely helpful. And having good relationships with people who also honor that. Something we didn’t really talk about, but making sure that your partner’s on board, or that the communities you spend your time with is also going to be supportive of these endeavors, and not sabotage you.

Jade:    [53:49] Agreed 100%, and actually, I’ll tell you one of the things that I started doing is I started taking collagen for my joints. It’s just one little tidbit for – because Dr. Tyna’s talking about getting adequate protein. One of the things is, so I do 10 grams in my coffee pretty much every morning. My first cup of coffee, I like black coffee with nothing in it; so I’ll do black coffee, nothing in it, then yeah-

Tyna:    [54:11] Black like my soul!

Jade:    [54:13] Yeah, and then I do a little cream and a little bit of – in my second cup – a little cream and a little bit of that 10 grams of collagen. It took about 3 months or so. The research on collagen for joint health is pretty damn cool, and skin as well, but it takes a little bit. My shoulders, which is where I have my problem, have really gotten better. But I agree, it’s like, it’s really taking time. Sleep is tricky for me. 6-7 hours is I’m lucky if I get that. I rarely get 8. I also have a little bit of sleep apnea. But you have to prioritize that if you’re going to get the best. Then, I’ll go first on this one, and then you can go. In terms of recovery, what I typically like to do is I typically like to either do a 3-day split if I’m in a period of time where I’m training less, which would be like a Monday, Wednesday, Friday type of workout, or I do typically a 4-day split, where it’s like Monday, Tuesday, Thursday, Friday. I’m literally now taking either more days off resting or I’m taking about even days off resting; you know, so it’s like 4-3 is the most I’ll go in terms of training and then resting. Then, on those off days, some people will be like, well, you’re still training, Jade - I’m doing mobility work, or I’m doing MELT method, or I’m doing light yoga, or something like that. How about for you?

Tyna:    [55:31] Well, let me say something about collagen really quick, just a quick tidbit. I start to notice saggy skin and my joints start to click and pop a lot more. I get a lot more clicky when my collagen is low. So, that’s the cue for me and my patients. I’ll say that with so many patients I’ve treated, particularly women, if you’re really poppy/clicky, you probably need collagen. I’ll just leave it at that. Then, saggy skin. That really helps.

Jade:    [55:56] What collagen do you like, by the way? Which one… any of the ones like Vital Protein or just any?

Tyna:    [56:03] I really like Great Lakes, the green jug, that I just get off of Amazon. That seems to go into my coffee the easiest and leave no flavor. I’ve tried all the other ones, like I’ve been putzing around with Designs for Health and all these other ones, and Vital Proteins. I just… I don’t know.

Jade:    [56:18] We all find the one we like.

Tyna:    [56:21] [inaudible] leaves a flavor. Like, I like to not have much flavor, so I do like the Great Lakes, but I do like Vital Proteins as well. Then, as far as training goes, I have a lot of adrenal issues, like very brittle adrenals, and I can’t train more than 3 days a week. I can move around, I usually will go for walks, I really need to incorporate some yoga into my life. But yeah, I won’t train with weights more than 3 days a week or I start crying a lot. That’s kind of my sign that I’m overtraining. At first, I start crying, and then everything hurts; then, my libido tanks, and my joints hurt.

Jade:    [56:56] So, what has been your solution in terms of, also supplement wise, for adrenals? I know you and I talked about testosterone therapy. I’m on TRT – well, actually, currently, I’ve been off it for a bit – and we talked about the idea that with women, a lot of doctors will do that. I’m not as huge a fan as your are, but one of the things that testosterone does is it’s a great hormone to use in women, especially when it’s low, because it also gives you some estrogen kick. So, you get two for one when you do testosterone vs. just estrogen.

Tyna:    [57:26] It saved my life. Like, it saved my life. I like maca. I think that for middle-age women that’s been really nice. For me, that’s helped my libido and just kind of my overall stamina. I like to do stuff that supports my dopamine just to keep myself motivated. I have a variety of adrenal supplements I use. I like to use some medicinal mushrooms. Not psychedelics, but cordyceps I’m a big fan of. I really like cordyceps. So, I don’t know, I kind of just – we’re naturopaths, so we end up with cupboards full of supplements.

Jade:    [57:57] I know, I know.

Tyna:    [57:58] I can’t say I’m on any one regimen. There’s a product by Quicksilver called NanoMojo. Have you seen that?

Jade:    [58:04] I haven’t.

Tyna:    [58:05] You need it, Jade.

Jade:    [58:06] Ok.

Tyna:    [58:07] It’s amazing. It’s called NanoMojo. I have no affiliate with them or anything, but I love this stuff.

Jade:    [58:10] Start taking your notes when Dr. Tyna gives you a tip like that. I’m writing it down.

Tyna:    [58:14] NanoMojo. I have sent a bottle to like everyone I know, and they love it. I’ve got everyone on NanoMojo. It travels well, it’s sublingual, it tastes good. It’s some Ancient Chinese/Korean herbal formula. It’s great.

Jade:    [58:29] Yeah, I do a lot of ashwagandha, and I go back and forth between ashwagandha and rhodiola. They’re my favorites. I know that anyone who kind of dabbles in adaptogen use is always on those two, but I do a lot those. Alright, anything else with that management before we get into the tidbits with managing people and that kind of stuff, and then we’ll kind of wrap up.

Tyna:    [58:53] Learn to cook! I can’t even believe it. I can’t believe how many of my health issues that I’ve been supplementing around for the past two decades have gone away with just cooking at home. I can’t even believe it. I feel like such a dumbass, Jade. I’m so mad at myself that I didn’t just embrace this. Like the freakin’ instant pot. I’m an instant pot queen and it is so easy to just have good – at least for one meal a day – a good, consistent meal that I made at home, that I know what the ingredients are, I know what the fat, it’s a good, healthy fat, it’s whatever. I’m getting stuff, and that’s been life-changing for me.

Jade:    [59:27] So, this is embarrassing for me to say, but I don’t cook at all. I eat out most of my food. I make big salads sometimes, and I do make my dad’s pasta sauce. That’s about it. Just briefly, how did you learn? Did you go to a cooking school? Did you learn it online, or you just got a cookbook and just started trial and error and playing?

Tyna:    [59:49] I just have an instant pot, and I started posting about it on Instagram, and people started sending my recipes, and I just got creative. I realized curry – I really love curry for a variety of health reasons – but it does wonderful things for my gut; so, I just make a ton of curry. So, I always have curry, some carbohydrates in the fridge. I keep it all separate so I can mix it up based on how I train. Like yesterday, I carbed out, which is awesome. Yeah, the instant pot, I’m telling you, I can have a whole online platform just being the instant pot queen. Because if I can do it, trust me, I didn’t even know how to hard boil eggs a few months ago.

Jade:    [01:00:30] Ok. So maybe I’m not so bad off then.

Tyna:    [01:00:33] No. If you just made one instant pot meal a week, Jade, I’ll teach you. If you do that, you’ll have at least, for me, it’s at least 50% of my food is at home.

Jade:    [01:00:44] And I always talk about soup, salad, scramble, shake, stews; basically, you get – the instant pot can definitely do the stews and the stir fries and all of that kind of stuff.

Tyna:    [01:00:54] And then I bought an air fryer that is a lid that sits on top of my instant pot, so I can air fry – like, I air fried sweet potato fries yesterday, I air fried brussels sprouts, I air fry chicken breast – amazing. And then I slice it and I stick it in the freezer. Like, I don’t know how to meal prep. I don’t know how to do any of this stuff, you guys. So, I’m learning, and I’m really proud of myself because it’s made just astronomical shifts in my health.

Jade:    [01:01:17] Yeah, and it’s funny, eating out, like talk about inflammatory responses in the body that are not controlled and continuous. Try eating the standard American diet. So, trust me, I know a lot of people might be listening to this – I get mostly very savvy professionals listening to my podcast – but there are always newbies, and people are always asking does food make that big of a difference. It is huge - huge the difference it can make.

Tyna:    [01:01:42] Everything.

Jade:    [01:01:43] Exactly. So, it’s like, I do think it’s probably one of the most important things, and you hear about it all the time, but it’s huge. Alright, so to kind of – what I want to do is just wrap up with sort of the resilience part of the relationship piece. Let’s go through that very quickly. Like you were going to say, this is so individual, and I always love this, it’s kind of talking to people. What would be the one to two to three things that you would say, look, when you’re dealing with people, how have you managed that? Where would you start people?

Tyna:    [01:02:13] With just dealing with people in general?

Jade:    [01:02:15] Yeah, like you’ve obviously structured your life in a way, where you have talked about the idea of eliminating all these toxic individuals, and you have a very close-knit circle. Obviously, you’re always going to deal with some people that you love that are troublesome, but this idea, same with me, at 45, where I’m like a lot of the relationships that would cause me strife and stress and all that have been put in appropriate places; and some of them have been eliminated completely. So, I’m just curious if you have any tidbits around that, and I do as well, and then we’ll kind of go from there.

Tyna:    [01:02:52] I’m super careful who I let around me, as far as people I coach, people I let into – this is why you’ll never see any of my injection therapy courses being done through a school; because I want to have full autonomy over who I keep around and who I don’t. Because sometimes I just don’t get along with people, or we rub each other the wrong way, or there’s just too much friction. It’s not worth it to me, so I’m very careful about who I choose in that capacity, who I’ll work with. I’m careful about who I’ll – even in this situation – I’m careful about who I’ll podcast with and have conversations with, because all of this impacts our neurohormones and our biochemistry. Like you said, I think it’s huge just coming back to yourself. One of the things I’ll do when I start to feel that grating feeling of like, or that reactive feeling if I stop and pause, which God, that took decades to learn – to just pause, and think why am I being triggered. Like, I’m being triggered, acknowledge that, step one. Why, what’s going on? Is it my relationship? Like, I realized recently my dad triggers the shit out of me, and I am trying to unwind why. I know, right? Talk about the ultimate. But man, I get triggered fast with him. I have a temper, so if my temper starts to go, I’m like – either I’m not well rested, I’m underfed, I’m tired, I’m whatever, I’m overstressed – and/or I’m being triggered by something what’s coming up for me, and so, that’s helped a ton. Then, sometimes, just making a quick cut. Like you know what, awesome, great to know you, I don’t think our relationship needs to go any further, love and light. I bless them with all the good energy, but don’t want them around, and I’m ok with that.

Jade:    [01:04:31] Yeah, like almost similar – like this romantic relationship that you had started and you’re just kind of like I don’t think this is going to work. Same with me. And you know, it’s interesting too – and this actually goes back to yours and my relationships – you do also get triggered by people in positive ways. Tyna’s always been – her and I talked about it – she’s always been someone I’ve felt drawn to, and since I’ve seen her, interacted with her - and you have to act on that sometimes as well. It’s part of like saying who are the kind of people that I would like to have in my life and putting yourself out there. One of the things I was talking to a friend of mine that was like, she was looking for a romantic partner, and she’s like, how do you even go about that? I said, “Well, what do you love,” and she’s like, “Well, I want someone who’s making their own money. They don’t have to be rich, but they to make their own money and do fairly well. I want someone who’s fit and lives that lifestyle. I want someone who’s relatively outgoing.” And I’m like, well, there you go, you need to join a CrossFit gym, because people who do that tend to be more outgoing, they like working out in groups, they tend to have plenty of money because it costs a bit to be at a CrossFit gym, and they’re going to be into fitness. So, you have to go and sort of create this. Then, you have to also go, people who are the opposite of that – doesn’t mean you don’t love ‘em. Some of them are your family members, but you interact with them in particular ways. And I love the idea of always looking at your patterns, because in the end, that’s what does it.

Tyna:    [01:05:52] If you want invite people in who are of a high caliber, you must also be of a high caliber yourself. So, doing the work to be interesting, doing the work to be fulfilled, doing the work to be happy, making your own money, making your own way. I can’t expect some guy to show up who has all those qualities if I’m not already doing it myself. Then, just finding that community like you said. I think that’s so key. I’m such an introvert sometimes, and such a hermit. Especially in Oregon, I can be such a hermit, so I’m really trying this year to branch out. I want to take a pottery class. I’m like… I’m just putting myself out there in ways that I normally wouldn’t be because I need more community. As much as I think I’m fine by myself, my Oura ring – interestingly, Jade – my Oura ring tells me on the weekends when I have workshops, when I’m teaching, or when I’m around people, my heart rate variability goes up significantly.

Jade:    [01:06:42] Wow, I love that. So interesting!

Tyna:    [01:06:46] Yeah, it blows me away. It was really, really, really low this summer after a break-up and a move, and a lot of stress, and my dog died; and then, I went to the AA&P, and even though I didn’t speak the first day, my heart rate variability skyrocketed. The day I spoke, when I’m really speaking my truth and I – oh, what is ringing? Hold on… I’m sorry.

Jade:    [01:07:09] Nah, you’re good. That happens to me every time I’m on a podcast, that app starts ringing.

Tyna:    [01:07:13] No one ever calls that phone number. That’s so weird! Anyway, the days when I’m actually doing what I love, like when I’m teaching prolo, my heart rate variability goes up 20-30 points sometimes. It’s crazy.

Jade:    [01:07:24] I love that. For those of you that don’t know, the Oura ring, it’s something that Dr. Tyna and I both have, and it measures heart rate variability, which is a measure of stress and your ability to recover. Sympathetic, parasympathetic sort of balance. What she’s essentially describing here is that social interaction, but specifically, her teaching and doing her purpose, plus social interaction, is causing her stress – her ability to recover – to rebound significantly. I just love that, and I’m going to start watching that because we do similar things. You and I are very similar. I’m introverted as well. Left to my own devices, I can end up being like a hermit. [inaudible] he’s like, you’re going to be one of those guys that’s dead in his apartment for like a month before anyone knows, and I’m like you’re probably right about that. Tyna, I just adore you so much. For people who want to – I know you’re very hard to get now because you’re doing lots of education, which we’re so lucky to have you in that place – but for people who want to find you, get more exposed to your work, where’s the best place for them to get you?

Tyna:    [01:08:24] Head over to my – if they would be interested – head over to my website at drtyna.com, D-R-T-Y-N-A.com. You can grab my free book there. I have a great book; it’s like 6 easy, 7 easy chapters all about this stuff. Then, when you click through, one you get it, it’ll drop you onto my website, and you can find the cheat sheet there where you can, if you’re interested in getting prolotherapy, there’s a cheat sheet there that answers all the common questions that I’ve encountered over the years, and then a link to find a practitioner in your area; because I know a lot of time on this podcasts when I mention that stuff, people are interested. And follow me on Instagram. It’s all there too on my bio, drtyna.com, D-R-T-Y-N-A. And I have a podcast, painfreestrongradio.com. You can find all that on my Instagram. And Jade, we did an awesome episode a few months ago that you guys can listen to on there, that we talked about some of the same stuff, but more metabolic and all that jazz, which is his specialty.

Jade:    [01:09:19] Yeah, just so everyone listening knows, Tyna’s one of my favorite people to follow now. You need to have people in your life who are – you have easily become the person I look forward to keep myself sort of pain free, like I’m sort of looking at your for that education. It’s nice, because we get to build all these different silos of this is my go-to person for this. Plus, I just love your vibe, and that’s what Instagram too is kind of cool for that, because you get to curate sort of this social media bubble. But I love you, my friend. Thanks for being on and hanging. I will see you!

Tyna:    [01:09:54] Thank you! Bye!