170. A Comprehensive Look at Fascia Release Therapy with Julia Blackwell

Speaker: 00:00:03

Hello.

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And welcome back to the

elemental I've been podcast.

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This is your host, Evan Roberts.

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And on this show, I break down

health topics from a holistic

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and simplified perspective.

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To give you tools after every

single episode that you can actually

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apply to your life and hopefully

improve your health and wellness

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for the better on today's episode,

I am joined by Julia Blackwell.

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She is a fascia release

practitioner, educator, and

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creator of the fascia remedy.

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And overall, she is just a very

knowledgeable person in the fascia realm.

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She's been working with clients

for years now, and she really

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knows how to get into the fascia.

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And not only to release in a lubricate

and LinkedIn this fascia, but rather to

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also help release some stored trauma,

which is a very interesting topic

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that I have been personally interested

in covering for a couple years now.

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So really happy to have Julia on the

show today, we are going to cover

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what the heck fascia even is because.

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It can be kind of a weird topic unless

you've been in anatomy and physiology

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or, uh, maybe dissected an animal

and you saw it kind of coding all of

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the muscles, but nonetheless, we're

going to cover what fascia is, why

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it's important, why it gets tough,

dense in restricted and hard to move.

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How we can go ahead and loosen all of

that up and get some lubrication in there.

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And once again, as well, release

some of that stored trauma that

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can actually accumulate in our

fascia, which is absolutely wild

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and a really cool topic to get into.

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So without further ado, I know you guys

are all going to absolutely love Julia.

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She has some incredible health and

wellness knowledge, especially when it

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comes to fascia and it was an absolute

pleasure to have her on the show.

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So let's go ahead and

get into today's episode.

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Here is Julia Blackwell.

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Welcome to the show.

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Hey, Evan.

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How's it going?

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I'm doing very well.

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Thank you very much for joining me today.

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Uh, I'm just going to jump right into it.

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Let's start at the bird's eye view.

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Like what is fascia?

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Oh, yeah, we are just diving right in.

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Okay.

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Well, fascia, it's also the connective

tissue that you have in your body.

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It is the biological fabric

that organizes all of the water

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and material in your body.

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So one of my favorite analogies is

that it's like plastic wrap that wraps

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around every single thing we have.

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So every muscle fibril, multiple

of those make up one muscle fiber

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and fascia wraps around that.

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It wraps around every muscle,

every muscle group, every bone,

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nerve, ligament, tendon, bone.

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blood vessel, organ,

have I said them all yet?

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It's, it's around everything in your body.

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So without it, we would go

tumbling to the ground in a

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pile of bone fragments and goo.

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So this is one uninterrupted

interconnected system that

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functions like a unit.

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And of course, it's not only imperative

for our posture and our shape and

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our structure because of that.

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organization of all of the things.

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It plays a lot of different

roles in the body.

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It's the only system that

touches all of the other systems.

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So I've been very fascinated over

the last 12, 13 years to figure out

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how to optimize the health of this

tissue, because it then optimizes the

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health of all of your other systems.

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Okay.

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Gotcha.

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So it's, you said it's

connected to everything.

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And so Uh in my mind for some reason I

was thinking like fascia Was just like

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specifically around like a group of

muscles and like maybe separated from

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each other But rather you're saying like

it's entirely connected throughout your

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entire body Yes, so i've heard before

people thought it was like a sausage

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casing around the muscle, but it's

really this Crisscrossing spider web

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layer on layer on layer of plastic wrap.

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It's like a three dimensional plastic

wrap suit that you wear on the inside.

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Wow.

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Okay.

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Uh, now this is okay.

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So just to give a little bit of

my background in terms of fascia

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and my understanding of it, like.

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Definitely , I do remember some from

like taking anatomy and physiology,

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but rather, uh, hearing more of it in

my yoga practices and kind of doing

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deeper stretching to, you know, hold a

pose for a specific amount of time to

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really start to work into the fascia.

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But.

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I don't really feel like I have a

super strong understanding of it and

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also this idea of storing trauma in

the fascia was a very interesting

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topic for me because I don't know.

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It was a very hard, it's almost

like hard to correlate the two.

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So I'm wondering like, how

is it that trauma actually

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makes its way into fashion?

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Why, why in the fashion?

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Why not into like our muscles

or something along those lines?

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Thank you.

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Sure.

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So we think about, we can go back

to that plastic wrap suit analogy

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within that plastic wrap suit are

free nerve endings and proprioceptors,

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which are the small receptors that

many people are familiar with.

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That they play a role in your balance or

your coordination, which is absolutely

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true, but they do so much more than that.

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They are taking in information constantly

about your internal environment

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and your external environment and

communicating that within itself.

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I know this is a different tangent, but

the fascial system actually communicates.

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outside of the nervous system.

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It can communicate within just

itself and then respond to whatever

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information or stimulus it's getting

very similar to the nervous system.

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And of course they do talk to each

other, but fascia has been called the

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most highly sensory organ that we have.

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And so if it's taking in all of this

information about your external or

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internal environment, And responds

to, again, stress, anxiety, maybe

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an actual physical trauma that

you've had, that information is

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passing through your fascial system.

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And what happens a lot of the time is

that prolonged experiences, prolonged

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traumatic experiences or something

ultra traumatic, the fascia will start

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to lock down and become constricted

and stuck in that contracted state,

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thinking that it's protecting you from

whatever threat might be out there.

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So if you have, again, if you have

a stressful job, you've been through

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some trauma in your life, your, your

fascia is essentially like the paper

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that your life story is written on.

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So if you've got a lot of tension, a

lot of chronic pain, Um, some feelings

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of just being dense or heavy, you feel

like you're getting injured all the time.

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There's a lot of signs that fascia

might be stuck in that contracted

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state, but they're absolutely

correlated with each other.

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It's super wild to me.

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Um, yeah, and also just when people

are releasing the trauma from like the

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fascial, um, work that they're doing.

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Really wild to to see that it like it's

literally almost like, uh, an emotion is

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stored in that little piece of your body.

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And just by, you know, working in

that area, you're able to release

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that from the body, which I can

only imagine is very liberating.

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Have you ever done breath work before?

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Yeah, like a, like a holotropic

style, like the three part breathing.

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Okay.

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Um, have you ever, have you ever had

any of the, what do they call it?

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Like petney, where your, your hands

start to kind of cramp up and all that.

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Yeah.

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Yeah.

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Definitely experienced that.

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I get the, I get the

claws every single time.

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, but one time I did experience where I was

just going through the breath and I like

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kept going and kept going and kept going

and I decided like I was just going to

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push past the point in which I had stopped

before and my calves like completely

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clenched up almost like, uh, like a cramp.

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And, uh, yeah, so it was very interesting.

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I was like, I don't know if that was.

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Like an area of trauma, you know that

like was just and that's what they say

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is sometimes when you're breathing into

your body Like it can trigger areas

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where there might be some trauma stored.

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Um, but it's also

interesting I don't know.

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Do you know if that would have

been like doing that deep breath?

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Does that get into the fascial network or

is it like something completely different?

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I mean, it could definitely be related

Unfortunately, we don't get to pick

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where we store trauma in the body Uh,

I've heard many times before people

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get really attached to the idea that

trauma is stored in the hips, which

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it absolutely can be and I've seen it

happen just about everywhere in the

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body, um, between working on clients,

but I've, I've experienced it for myself,

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you know, the first time I ever had.

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an emotional release.

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It was in the side of my neck in this

upper SEM area, and it was so gentle.

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It didn't hurt at all.

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And as I started moving and working

through this tissue, tears were

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just falling out of my face.

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And I was like, Oh my gosh, I'm so sorry.

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I don't know why I'm crying.

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It doesn't hurt.

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And had to be, you know, brought

into the idea that this can

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happen sometimes when you.

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I finally pull pieces apart of

something that's been stuck for a

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really long time and there's some

type of energy that's stuck in there.

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It just comes out and you don't always

have to know what it is or why it's there.

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But I've had emotional releases in

breathwork as well where Suddenly

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we change the style of breathing

and then I'm like, hold on.

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I need to cry apparently for

15 seconds and then we move on.

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Yeah.

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Yeah.

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It's, it is a very, a very interesting

process, uh, both breath work

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, and, , working with the fascia.

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How can you tell where a part of

your body would need some release?

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like Are you able to actually

just look or feel on your body

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or maybe if you try to like?

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Do a stretch and you feel a little

bit of uh tension or pain Like

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how do you know if you have an

area that needs to be released?

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Yeah, well if you're super weird and

obsessed with fascia like me I can see

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it on everyone I can usually see it from

what their posture is doing but even

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to the average person right if you see

someone that is You really hunched over.

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They've got rounded forward shoulders

and their heads down a little bit.

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That's likely not a, the most

confident person ever, right?

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Like that person has probably

got some other things going on.

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So fascia can be very represent

representative of our emotions or how

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we're feeling in general and life.

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Um, so you might take a look at your

posture and see what's happening there.

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You might have a lot of constriction

around your heart space in the chest.

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That's literally rounding you forward.

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Um, however, mostly any type of, of

pain, like if you've got any aches

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and pains, even ones that you're

convinced are from simply getting old.

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That's my biggest pet peeve.

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People are like, Oh, well, my

back hurts in the morning, but

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it's just cause I'm getting old.

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So are you pretty much saying like

getting older is not an excuse?

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You can essentially live Your entire life,

pretty much, I mean, for a majority of

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the time, like pain free, would you say?

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Oh, 100%.

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So, there is a natural part of

the aging process, which is that

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we become more dehydrated, we

have less water in our tissue.

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So, it does mean that we need to work a

little bit harder to restore more fluid

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and keep that process of aging going.

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Hyaluronic acid being produced in our

body and such, but, but yeah, every,

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everything is wrapped in fascia.

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So therefore the position and function

of everything is influenced by fascia.

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So even if you think you have a structural

problem that you have a disc related

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problem, or you have a nerve related

problem, it's actually a fascia problem.

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So if you have really any type of pain,

whether that's tendinitis to pinch nerves.

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Um, it's, it's a fascia related problem.

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So that's a big indicator.

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Um, I guess any type of mobility

issue is also an indicator.

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Uh, if you're really struggling with

range of motion in your squats, or you

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don't feel like you can lift your hands

above your head as high as you used to,

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that is also just the result of fascia

slowly becoming restricted over time.

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Is it that this fascia is becoming

like, Rigid and dense or, or shortening?

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Like what, what is it that's

usually the cause here?

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Like, what are we trying to like work

on the lengthening or the, you know,

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rather the, like smoothing it back out,

like what would be the process there?

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That's a really great question because

we could actually go down a whole rabbit

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hole of debating whether or not fascia

can truly be released in the lengthening

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sense, but what we, what happens is.

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Fascia can become rigid like

you were saying or dehydrated.

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So most of the time when we're

talking about fascia, you know,

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quote unquote release, we're really

talking about rehydrating and

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retexturizing the fascia in that area.

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Gotcha.

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Gotcha.

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Yeah.

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And you had, you had touched

on the rehydration as well.

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Um, and like hyaluronic acid.

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Um, so what is, what's the, I

mean, obviously drink water, right.

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But in terms of like, aside from

just drinking water, cause I'm

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sure it goes deeper than that.

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Um, like what's the best way in which we

can really get hydration into the fascia,

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the muscles, um, as well, you mentioned

hyaluronic acid, like for example, is

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it a good idea to supplement with that?

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Like.

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What would be the best practice there?

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So we've talked mostly for the sake of

being able to visualize it about the

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fibrous part of fascia, which, you know,

it's made up of collagen and elastin

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fibers, but actually a huge part of

our fascia lays between those fibers

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in the form of extracellular fluid.

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So we have a very specialized,

Structured water that's in our

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fascia, and that's what really

deeply hydrates all of our tissues.

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It's what allows our

muscles and joints to glide.

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And hyaluron is present in

the extracellular matrix,

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in this extracellular fluid.

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So just by keeping our fascia hydrated,

we're already helping our tissues.

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With that production of hyaluronic

acid and just keeping everything

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in that more slippery state.

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I guess it can be like a bunch of oil

between those layers of plastic wrap.

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Extracellular fluid is what's allowing

all of that gliding to happen.

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Fascia, though, is And this is a

essentially it's a water irrigation

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system, so all of that water that we

already have in it, you can look at

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it under a microscope, you can see the

drops of water being transported to

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all of these areas of our body, and

the only way that we can really have

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that happen is through one movement.

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So unfortunately, if you are.

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Only adding another Nalgene at your desk

at work that you're drinking every day.

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You're not actually helping

yourself become more hydrated.

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You're only giving yourself an excuse

to go to the bathroom every 30 minutes.

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Movement is such a key part to

get that water through the fascial

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system and actually moving towards

the places that you need it.

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So movement is huge, but second,

secondly, you may need to actually

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release those areas of fascia.

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So if you think about.

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A crumpled up ball of plastic wrap.

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If you dumped a bottle of water

over it, we're not really going to

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get that water to that inside area

that's super tight and crumpled up.

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So through fascia release, as we

start to unstick all those layers

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that are stuck and retexturize that

area, now the water can actually

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get to where we want it to go.

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So it's definitely a twofold answer.

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Hmm.

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It kind of almost makes me think of

like the lymphatic system, right?

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Where.

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You have to move your body to really help

the lymphatic system move as well, right?

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Does it have its own like pump system?

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Uh, so I feel like there's got to

be some kind of correlation there

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But yeah, just in general movement

is such a medic a medicinal practice

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to um for everything, right?

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But I guess as well with lubricating

the body which I always, uh, it's, it's

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a tough one when someone gets injured

or they're dealing with a pain of some

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kind, you know, and the one thing that

they don't want to do is move, right?

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They like they're bedridden or they're

even rather told to stay bedridden, um,

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whether by a medical professional or not.

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And I think to a degree

that is necessary, right?

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Depending on the injury.

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But at the same time like for

example and we can get into this

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but like sciatic pain, right?

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A lot of times sciatic pain can be

so painful people have trouble even

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standing up getting out of bed Whatever

it might be but at the end of the day

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you have to move and strengthen the

body You know work into the areas that

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you have that pain to really get past

that so Um, yeah, and sorry, I'm just

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going to leave it there with this.

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I had it because I'm sure you can go

on and I want to hear a lot on that.

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So, um, take it away.

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Sorry.

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Oh yeah.

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I mean, we don't have 10 hours

to talk about the bad advice that

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the medical system gives out.

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Um, and you know, I, I truly

understand what it's like to have

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a horrible pain that makes you

feel like you shouldn't be moving.

307

: 00:17:22

You know, I've.

308

: 00:17:23

Experience low back pain and knee pain and

neck pain in my life amongst other things.

309

: 00:17:27

That's just like, it's

just a part of life.

310

: 00:17:29

Pain happens, right?

311

: 00:17:31

But yes, I really truly believe this, this

diagnosis of, Oh, this thing is injured.

312

: 00:17:37

So now rest, you need to

rest to make this better.

313

: 00:17:41

Unless you've had a really

significant impact trauma, like a

314

: 00:17:44

car accident or a fall, a mountain

bike crash, something like that.

315

: 00:17:48

Usually movement is absolutely

the thing you need to be doing.

316

: 00:17:51

Even with sciatica.

317

: 00:17:53

Now, the thing I'll say about that,

though, is you're likely experiencing that

318

: 00:17:58

pain due to a rotation in the pelvis, some

fascial tension in different areas of the

319

: 00:18:04

legs, so you might want to release fascia

in these spots before you go do whatever

320

: 00:18:10

activity you activity you like to do,

whether it's just walking or going to the

321

: 00:18:14

gym to help minimize the pain so that it

allows you to do more movement for sure.

322

: 00:18:20

Yeah.

323

: 00:18:20

And I think I'd heard you saying

earlier as well, that just because you

324

: 00:18:25

feel a pain in one area of your body

doesn't necessarily mean that's the

325

: 00:18:29

area that needs the work done, right?

326

: 00:18:31

Like, We were talking about

plantar fasciitis as well

327

: 00:18:35

as with the sciatic pain.

328

: 00:18:36

Like I know some people actually, uh,

I was speaking with someone just like a

329

: 00:18:39

week ago and they were feeling, uh, pain

like right in the Achilles tendon, right?

330

: 00:18:44

And it's like, yeah, you might

think to, okay, just work around

331

: 00:18:47

the calf or, you know, like just,

just slightly above it or below it,

332

: 00:18:50

whatever, uh, maybe down into the heel.

333

: 00:18:52

But rather you're kind of saying that

that might not be where it stems from.

334

: 00:18:56

And rather, you know, being

that the body's so connected,

335

: 00:18:58

it might be further up the line.

336

: 00:19:00

Is that correct?

337

: 00:19:02

Oh, absolutely.

338

: 00:19:02

Where we feel pain is almost never the

problem, which I understand can be a

339

: 00:19:07

bummer at times because it's common

sense that we're like, Oh, my back hurts.

340

: 00:19:11

I need to go roll out my back or

stretch my back, whatever that is.

341

: 00:19:16

I, I totally understand that that's what

makes the most sense, but our body is

342

: 00:19:21

a system of pulleys with the fascial

system that all ideally are balanced.

343

: 00:19:26

They have the same amount

of tension front to back.

344

: 00:19:28

Side to side, they're all

working and sliding together.

345

: 00:19:32

So when something starts to get

like a little crinkled up ball of

346

: 00:19:35

plastic wrap, it starts to pull

something in a different direction.

347

: 00:19:40

And usually where something gets

overstretched or where a muscle

348

: 00:19:45

begins working way too hard as a

compensation, that's the area that hurts.

349

: 00:19:51

But that's not the actual root cause.

350

: 00:19:53

Of the pain that's that crumpled up

ball of plastic wrap somewhere else

351

: 00:19:57

is what you actually need to go find.

352

: 00:19:59

So man, plantar fasciitis,

that's such a great example.

353

: 00:20:02

I've worked with men, hundreds,

probably at this point of people with

354

: 00:20:08

plantar fasciitis that are always

blown away that we can get rid of

355

: 00:20:11

it without even touching their foot.

356

: 00:20:12

because it's not a foot problem.

357

: 00:20:14

As soon as you release that posterior

chain, especially up in the hamstrings

358

: 00:20:20

or glute glutes, that's a huge area.

359

: 00:20:22

Or if they, they likely have an imbalance

in the hips that, you know, fascial

360

: 00:20:27

tension discrepancy between both sides.

361

: 00:20:29

And as soon as you balance that out,

the plantar fasciitis goes away.

362

: 00:20:32

It's the same with

sciatic and low back pain.

363

: 00:20:35

Uh, yeah, I think the running joke in.

364

: 00:20:39

Denver is, I'm some kind of wizard because

I keep releasing something seemingly

365

: 00:20:43

random and it takes away pain, but it's

like it's, it actually makes a lot of

366

: 00:20:47

sense once you know where to look for it.

367

: 00:20:50

Hmm.

368

: 00:20:50

And for example, what, what area of

the body would you say tends to be

369

: 00:20:56

where a lot of the issues stem from?

370

: 00:20:58

Would it be the hips?

371

: 00:21:00

Um, the pelvis certainly

causes a lot of issues.

372

: 00:21:05

You know, large, largely

none of us are moving.

373

: 00:21:08

The way our bodies were intended,

myself included as active as we all are.

374

: 00:21:11

You know, you could go to the gym every

day, week, but if you're sitting at a

375

: 00:21:15

desk for eight hours and then you sit on

the couch and watch Netflix all night,

376

: 00:21:19

that's, that's not taking your body

through a lot of different ranges of

377

: 00:21:22

motions and different types of movement.

378

: 00:21:24

So, um, that the pelvis absolutely

gets affected by that, but a pattern

379

: 00:21:29

I've seen over and over with the

body plantar fasciitis is not

380

: 00:21:33

necessarily a great example, but.

381

: 00:21:35

Um, the.

382

: 00:21:36

idea that the opposite area of

where you're feeling pain tends

383

: 00:21:41

to be one of the main culprits.

384

: 00:21:43

So if you have a lot of upper back

and neck pain, it's likely that the

385

: 00:21:48

chest and the front of the neck is

actually the area that's super tight.

386

: 00:21:52

Or if you have a pain right in

the center of your knee, it's

387

: 00:21:56

likely the back of the calf and

hamstring contributing to that pain.

388

: 00:21:59

So I see that so commonly throughout all

different kinds of areas in the body.

389

: 00:22:04

Um, looking for that opposite

area as the root cause.

390

: 00:22:09

Yeah.

391

: 00:22:10

And also, you had mentioned, uh, like

hunched over shoulders and stuff.

392

: 00:22:15

Uh, that actually, I mean, I don't have

it largely, but I do have it to a degree.

393

: 00:22:21

And I, even in high school, I had went to

a chiropractor and he had mentioned it.

394

: 00:22:26

And he was kind of mentioning that it

could also be from, you know, doing

395

: 00:22:30

mainly like bench press as opposed to,

you know, flat poles or something along

396

: 00:22:35

those lines to kind of balance that.

397

: 00:22:37

Um, but what, what's really played

like, obviously I'm guessing both muscle

398

: 00:22:43

and fascia could play a role there.

399

: 00:22:45

Um, does fat is, is fascia always kind of.

400

: 00:22:48

reacting to trauma or is it also like

through working out can we make it

401

: 00:22:53

dense and and immobile and and kind

of crumpled up like you'd mentioned?

402

: 00:22:58

Yeah, another contributor to fascia

becoming more unhealthy in certain

403

: 00:23:03

areas is repetitive patterns.

404

: 00:23:07

They've worked with a lot of, you

know, professional athletes and

405

: 00:23:10

even recreational athletes over

the years where they're really

406

: 00:23:13

into a certain type of sport.

407

: 00:23:15

And while they're very high level

and they're very good at this thing,

408

: 00:23:19

they end up having pain or mobility

problems because they're using

409

: 00:23:22

the same muscles in the same way.

410

: 00:23:25

Over and over and over again.

411

: 00:23:27

So, you know, a CrossFit athlete, maybe

they're doing hundreds of squats over

412

: 00:23:31

the course of a week's time, uh, maybe

for you, if you did bench press every

413

: 00:23:36

single time you went into the gym.

414

: 00:23:39

Fascia wants to, to actually help us.

415

: 00:23:42

It's going to start to change

and mold into the shape.

416

: 00:23:44

It thinks that you need to

perform whatever motions

417

: 00:23:48

you're doing the most often.

418

: 00:23:51

So if, yeah, if you're doing a lot

of bench press, you're going to The

419

: 00:23:54

tissue might've started to shorten

to get you in a better position to

420

: 00:23:57

be just pushing if it wasn't being

balanced enough with a pulling motion,

421

: 00:24:01

something like that, if that makes sense.

422

: 00:24:03

Yeah, no, absolutely.

423

: 00:24:04

And so pretty much doing like a full range

of motion, switching it up, like really

424

: 00:24:10

trying to kind of like, yeah, essentially

do movements that your body doesn't

425

: 00:24:15

always do is probably a really great

idea to kind of open the body up then.

426

: 00:24:19

Oh yeah, a hundred percent.

427

: 00:24:21

It's tough.

428

: 00:24:21

We were all creatures of habit and

it's, it's easier to go to the gym and

429

: 00:24:26

do the same types of things every time.

430

: 00:24:28

But yeah, the, our body's not made

to do 500 squats in a week's time.

431

: 00:24:33

Like, you know, at 80 percent of your max

for time, whatever, I'm not anti CrossFit.

432

: 00:24:39

I'm just, it's just an example.

433

: 00:24:41

You know, I've worked with a lot of

baseball players and tennis players

434

: 00:24:44

and people that they're throwing with

the same arm or they're swinging in

435

: 00:24:47

the same way over and over again.

436

: 00:24:49

It really.

437

: 00:24:50

That's a more dynamic sport, but

it's still, it's the repetition

438

: 00:24:53

of the same movement over and

over again that starts to get you.

439

: 00:24:57

Yeah.

440

: 00:24:58

And it always, it makes sense.

441

: 00:25:00

I mean, it's also one of those things

where you can't always base everything

442

: 00:25:03

off of this, but if you did just try to

take an ancestral kind of look at things

443

: 00:25:07

to it is like, who the heck would have

been squatting 500 times a day, right?

444

: 00:25:12

With like 80 or, you know, do an 80

percent max, like, It would have been very

445

: 00:25:17

like, okay, maybe you killed an animal

and you have to carry it back, right?

446

: 00:25:21

And like, okay, you're going to get some

squats and whatnot in there, but yeah,

447

: 00:25:24

so I do, I like to try to try to put it

in terms of like the ancestral standpoint

448

: 00:25:29

just because obviously biology takes a

while to catch up with our lifestyle and

449

: 00:25:34

and we're Going exceedingly fast at that.

450

: 00:25:37

Um, but yeah, so on that note though,

what would be some of the, just like

451

: 00:25:43

the basic day to day stuff that we

can really do to either avoid our

452

: 00:25:48

fascia kind of getting this crumpled

or dense, uh, you know, uh, locations

453

: 00:25:54

in body and parts of our body.

454

: 00:25:56

Or, what are some of the

simple things that we could do?

455

: 00:25:58

Like, is it foam rolling?

456

: 00:25:59

Is it stretching?

457

: 00:26:00

Um, yeah, and does stretching,

cause you mentioned there's a debate

458

: 00:26:04

even on the lengthening, right?

459

: 00:26:05

So like how effective

is stretching even with.

460

: 00:26:09

Releasing the fascia.

461

: 00:26:10

Sorry, I gave you like a

multi part question there.

462

: 00:26:12

So take whatever you want from

that So many things to answer.

463

: 00:26:15

Um Yeah, evan i'm not a fan of

stretching like the classic static

464

: 00:26:20

stretching that we're all used to.

465

: 00:26:22

Um I don't think there's a lot of

very good evidence, especially when

466

: 00:26:26

it comes to pain around stretching.

467

: 00:26:30

Um, again, when you're stretching,

let's say, for example, your

468

: 00:26:36

hamstrings, because we've all done it.

469

: 00:26:38

Our hamstrings feel tight.

470

: 00:26:39

We throw a leg up on a higher surface, and

we just crank forward on the hamstring.

471

: 00:26:44

If that area is super tight, fascially

speaking, and we have these crumpled

472

: 00:26:49

up balls of plastic wrap throughout

multiple layers through, you know, the

473

: 00:26:54

muscle all the way down to the bone,

We're not able to pull out the wrinkles

474

: 00:27:00

through just a one plane stretch.

475

: 00:27:04

We have to be able to get in

some cross fibering motions and

476

: 00:27:08

more active movement for anything

to truly change in our fascia.

477

: 00:27:13

And so oftentimes that's Cranking

out a stretch over and over again.

478

: 00:27:17

I've seen it increase people's

pain a lot of the time.

479

: 00:27:19

So, um, if we go back to the

plantar fasciitis example, if

480

: 00:27:23

you're just putting your foot up

on a wall and cranking forward on

481

: 00:27:28

your calf, I've seen that actually

worsen plantar fasciitis over time.

482

: 00:27:31

But as soon as you release

fascia properly in the calf.

483

: 00:27:35

that makes a very positive difference.

484

: 00:27:37

So I'm just not really a fan

of the static stretching.

485

: 00:27:41

Um, yeah, I think it can work over

time possibly, but it's also going to

486

: 00:27:47

take so much longer to get the result

that I think we're all looking for.

487

: 00:27:53

So something super simple that you

absolutely could do is do more movement,

488

: 00:27:58

even if that just means tilting your head

from side to side at your desk, Yeah.

489

: 00:28:02

Yeah.

490

: 00:28:03

nodding up and down, you know,

rolling your circles, reaching up

491

: 00:28:06

above your head, doing little twists.

492

: 00:28:09

Like there's a lot of movement

things that you can do.

493

: 00:28:11

Even if you are required to do a

lot of sitting throughout your day,

494

: 00:28:15

any type of movement you do is going

to help that water get through your

495

: 00:28:19

fascial system more effectively.

496

: 00:28:22

Um, but.

497

: 00:28:23

As is my obsession for the last 10

plus years, I'm all about releasing

498

: 00:28:29

fashion in a very specific way.

499

: 00:28:31

And that combination is through

compression and active movement.

500

: 00:28:36

And I do that with either a foam

roller or, you know, various tools

501

: 00:28:40

that most people are probably already

familiar with, like any type of

502

: 00:28:43

massage, little round or lacrosse ball.

503

: 00:28:46

I've used all those different

tools before, and then just

504

: 00:28:50

used it more as a tool for.

505

: 00:28:52

The compression and movement instead

of simply rolling or holding on a spot.

506

: 00:28:59

Yeah.

507

: 00:28:59

You were saying, and you were saying

that through your practice, you've

508

: 00:29:02

kind of like, you started doing

things and then later you kind of

509

: 00:29:06

find out like what it was that you

were even doing in the first place.

510

: 00:29:08

Right.

511

: 00:29:09

What, what were some of those things?

512

: 00:29:12

Yeah.

513

: 00:29:12

I mean, we can backtrack a little bit.

514

: 00:29:14

We haven't talked much about

how I got into this work.

515

: 00:29:17

So I was, I was born with nerve damage.

516

: 00:29:20

That was very significant.

517

: 00:29:22

I had a massive nerve regraft surgery

when I was only four months old.

518

: 00:29:26

I grew up going through the standard

Western medicine system run around,

519

: 00:29:31

which is, you know, going from

practitioner to practitioner, doctor

520

: 00:29:34

to doctor, continually told that

nothing could be done, um, about this

521

: 00:29:40

tension Lack of sensation and mobility

and all of these things that were

522

: 00:29:44

still causing problems with my arm.

523

: 00:29:47

And I was still on the hunt for something

that might make a difference, but it

524

: 00:29:53

seemed like, you know, for the first

23 years of my life, I laid on hundreds

525

: 00:29:58

of tables for treatments by experts.

526

: 00:30:01

I tried every tool that

you could think of.

527

: 00:30:04

I went and did, you know,

anything I thought might make a

528

: 00:30:08

difference, but nothing seemed

to make a lasting difference.

529

: 00:30:10

Until I moved out to, I moved from

Cincinnati to Boulder in: 2011

530

: 00:30:16

met a lady that did A type of fascia

release work that I'd never heard of.

531

: 00:30:21

And it was all about this compression

of a spot and then having, you know,

532

: 00:30:26

you as the person getting compressed,

actively move through a range of motion.

533

: 00:30:31

And I saw more results in the feel and

function of my arm in three months than

534

: 00:30:35

I had in 23 years of doing other things.

535

: 00:30:38

And was like, Holy crap.

536

: 00:30:39

If, if this is able to make a dent

in what was supposed to be, you

537

: 00:30:43

know, A completely irrevocable issue.

538

: 00:30:46

What can this do for the average

pain or for everyone else?

539

: 00:30:51

Or what else can this do?

540

: 00:30:53

So I immediately got very obsessed with

fascia, started doing this type of fascia

541

: 00:30:59

release, and, you know, even learned a few

more different modalities over the years.

542

: 00:31:04

And as more fascia research comes

out, we start learning about

543

: 00:31:08

things like a fascicite, which only

gets activated through shearing

544

: 00:31:13

or cross fibering of tissue.

545

: 00:31:17

And when that cell gets activated,

that's what really starts that process

546

: 00:31:21

of hyaluronic acid being produced.

547

: 00:31:23

Which is again, that full body grease

for our muscles and our joints.

548

: 00:31:28

It even adds a little padding

and cushioning for our joints.

549

: 00:31:31

Um, so that was cool to be like, Oh,

well, when I'm compressing something for

550

: 00:31:36

someone and having them move actively,

we're actively cross fibering all of

551

: 00:31:41

these different directions of the fascia.

552

: 00:31:44

And so there's things like that, where as

I learn more and more about it, I'm like,

553

: 00:31:48

Oh, this is why this is working so well.

554

: 00:31:50

Or they'll, you know, I don't know

if you're familiar with Thomas Myers

555

: 00:31:54

and all of his research about anatomy

trains, but once I saw all of these

556

: 00:31:58

interconnected lines in the fascia,

I was like, Oh, that's why when I

557

: 00:32:02

work on this area, it really reduces

or straight up eliminates this pain.

558

: 00:32:07

So it's been a cool journey

to, to see as more and more.

559

: 00:32:12

Research comes out, how that aligns

with what I'm doing, although

560

: 00:32:17

there is the other side that it

seems like the more we learn about

561

: 00:32:20

fascia, the more mysterious it gets.

562

: 00:32:21

It's like, It does the coolest things

and we're, we're only hitting what

563

: 00:32:26

I feel is the tip of the iceberg.

564

: 00:32:29

Yeah.

565

: 00:32:29

Yeah.

566

: 00:32:30

That's, uh, wow.

567

: 00:32:31

There's a lot I can go off of on that,

but I first off want to say, as a kid

568

: 00:32:38

dealing with a lot of gastrointestinal

issues, it was a similar kind of like

569

: 00:32:43

run around, I would say at the, you know,

at the doctor's office where it's just

570

: 00:32:47

kind of like, I don't know, I feel like

maybe they just didn't have the knowledge

571

: 00:32:52

beyond like what they were telling

me, you know, which was essentially

572

: 00:32:55

that like, Hey, Transcribed you

probably have like lactose intolerance.

573

: 00:33:01

Maybe you have irritable bowel syndrome.

574

: 00:33:03

Like, you know, we're not really sure.

575

: 00:33:05

And you're probably just going

to live with this for the

576

: 00:33:06

rest of your life, you know?

577

: 00:33:08

And, and, uh, as a kid, I mean, like

you kind of take it to heart cause

578

: 00:33:12

you're like, Oh my God, for life.

579

: 00:33:14

I, uh, you know, it's like, you just

kind of embody it and go from there.

580

: 00:33:17

But, um, Sean Stevenson, he has a really

good podcast and, and he mentions, um,

581

: 00:33:22

Uh, because he dealt with, uh, like he

broke a hip when he was like nine, he

582

: 00:33:25

broke his hip when he was like 19 and

had the spine of like an 80 year old.

583

: 00:33:29

And the doctors are telling him

like, there's nothing he can do.

584

: 00:33:31

And he just mentions the fact of the

nocebo as opposed to the placebo, right?

585

: 00:33:36

Which for those of you who don't know,

the nocebo is like, you know, just as

586

: 00:33:40

telling someone with a placebo that,

Hey, if we give you this medication,

587

: 00:33:44

like you're going to get better

while the nocebo is opposite of that.

588

: 00:33:47

It's like you take this and

you're going to get worse or

589

: 00:33:48

you're going to have side effects.

590

: 00:33:50

And so.

591

: 00:33:51

He was just kind of mentioning like

how what's being said to you at that

592

: 00:33:55

age like especially yeah Or at any age

when someone tells you that like hey,

593

: 00:34:00

this is there is no cure for this Like

you're just not gonna get better like

594

: 00:34:03

that's already defeating you in the mind.

595

: 00:34:04

So I really like commend you on Pushing

and like continuing to try to find an

596

: 00:34:11

outlet, you know, and and it's led you

to here as well which is really amazing,

597

: 00:34:14

so yeah, like kudos to you on that.

598

: 00:34:17

Thanks.

599

: 00:34:17

It, I would say one of the more

challenging aspects of this journey has

600

: 00:34:22

been getting my mind to fully accept the

positive changes that are still happening.

601

: 00:34:28

So I'm still on my journey.

602

: 00:34:29

I still have to work.

603

: 00:34:30

On my arm, just because my

condition was extra severe.

604

: 00:34:35

But, um, I wonder actually

how much is, is still.

605

: 00:34:40

Mental because yeah.

606

: 00:34:42

When someone of authority that should

know what they're talking about,

607

: 00:34:45

or you assume that they know what

they're talking about says something

608

: 00:34:48

like, Hey, you're You are going to

have this for the rest of your life.

609

: 00:34:52

This is never going to get better.

610

: 00:34:53

Uh, that that's a very serious thing to

tell someone, no matter what age, you

611

: 00:34:57

know, you know, you and I were both kids,

which maybe we're even extra vulnerable

612

: 00:35:01

then, but that kind of stuff sinks in.

613

: 00:35:04

And the mind body

connection is very powerful.

614

: 00:35:07

And if your mind.

615

: 00:35:08

Truly believes that there's nothing you

can do and there's no way for you to heal.

616

: 00:35:12

Your body will likely follow suit.

617

: 00:35:14

So, um, I definitely recognize there

are ways that I'm still working on that.

618

: 00:35:18

It is a challenge when you've been

working, uh, on something that you've had

619

: 00:35:22

no answers for, for a really long time.

620

: 00:35:25

Yeah, and sorry to go back to

your, to your hand as well, like,

621

: 00:35:28

so, uh, would you just not feel

like sensations in your hand?

622

: 00:35:33

Like, what was kind of the, what

was the nerve damage like causing,

623

: 00:35:37

uh, like in a tangible sense?

624

: 00:35:40

Um, so it vastly limited

my range of motion.

625

: 00:35:43

So I couldn't lift my arm up over my head.

626

: 00:35:47

Um, I had a real tough time

straightening my elbow out, pronating

627

: 00:35:52

my arm and using my hand for things.

628

: 00:35:55

But, uh, if we're really going to go down

the mental side of this, I think being

629

: 00:36:01

told that, you know, that there was damage

and there was nothing I could do about

630

: 00:36:05

it, I'm not sure what was a true lack of

sensation and what was me just completely

631

: 00:36:10

disconnecting from that side of my body.

632

: 00:36:13

So I really feel like I

pretended that arm didn't exist.

633

: 00:36:16

And so I didn't use it for anything.

634

: 00:36:18

It was very tucked in at my side and.

635

: 00:36:23

It took me a while to get out of that

phase of like, no, this, this moves.

636

: 00:36:26

Now muscles are firing.

637

: 00:36:28

Now I had, you know, a lot of

emotional releases on this side.

638

: 00:36:32

Like there was just so many

incredible things that fascia

639

: 00:36:34

release was able to offer, uh,

that I was like, Oh, wow, this is.

640

: 00:36:39

I have to get my mind wrapped

around the changes that are

641

: 00:36:42

happening so fast with my body.

642

: 00:36:45

Yeah.

643

: 00:36:46

Yeah.

644

: 00:36:46

I do a little bit of foam rolling here

and there, but I'm very interested to, to

645

: 00:36:49

go deeper into kind of your work and to

see what else I can try to do on myself

646

: 00:36:55

or, uh, find a practitioner as well.

647

: 00:36:57

But, do you feel like a lot of people

who come into your practice come in

648

: 00:37:01

Because they have a trauma, like they're

going there specifically for trauma, or

649

: 00:37:06

do you think they're going there more

so for like the actual release of the

650

: 00:37:09

fascia and like they're dealing with a

pain or is it like a 50 50 mix there?

651

: 00:37:14

Yeah, I have a pretty eclectic mix of

people that I've been working with.

652

: 00:37:17

Um, I would say far and away pain is

the reason that people come in to begin

653

: 00:37:22

with, but I've started getting more and

more people looking to Get more connected

654

: 00:37:28

to their body and release trauma.

655

: 00:37:31

Uh, I've certainly had more of those

people in the last couple of years.

656

: 00:37:35

Um, it can be a little bit more

challenging simply because, you know, we

657

: 00:37:38

can't choose the time and place that we'll

have an emotional release or, um, what

658

: 00:37:44

the process is really going to look like.

659

: 00:37:46

But I do really believe that

one of the fastest ways to

660

: 00:37:48

the mind is through the body.

661

: 00:37:50

Uh, so it, it's pretty much.

662

: 00:37:52

It's a very interesting and different

approach, but mostly people are coming

663

: 00:37:56

for pain, and it's a passion of mine

to help people really understand why

664

: 00:38:03

they're experiencing whatever it is

that they're experiencing because as

665

: 00:38:07

soon as you know what that root cause

is or what's the main, what are the main

666

: 00:38:11

contributors, You can do this on your own.

667

: 00:38:16

Uh, I, I don't want

people to need me forever.

668

: 00:38:19

Um, I'm a great resource as a way

to kickstart the process with some

669

: 00:38:23

really powerful compression and you

know, the intelligence of knowing

670

: 00:38:27

where most of these patterns may live.

671

: 00:38:30

But I mean, I, myself, I've had knee pain,

low back pain and neck pain over the years

672

: 00:38:36

that I've gotten rid of myself with foam

rolling in a matter of days because I know

673

: 00:38:41

what I'm releasing and where I should go.

674

: 00:38:43

And so that is the greatest compliment

that I receive is I'll hear from a

675

: 00:38:47

client after six months and they're

like, Oh my gosh, you know, that

676

: 00:38:51

knee pain that I had came back for

one day and I went and rolled those

677

: 00:38:55

places that I know are tight on me.

678

: 00:38:57

And now it's totally gone after a day.

679

: 00:38:59

And I'm like, that's it.

680

: 00:39:00

That's the thing is just being able

to understand our bodies and knowing

681

: 00:39:04

that it's not so mysterious where it's

not really as complicated as we think.

682

: 00:39:09

Uh, you know, I think we all

want to think we're some kind of

683

: 00:39:13

medical unicorn, myself included.

684

: 00:39:15

We're just like, well, that

couldn't possibly work for me.

685

: 00:39:18

Cause I have three degenerated

discs and a herniation at the top.

686

: 00:39:22

Yeah.

687

: 00:39:23

You know, whatever your excuses,

but it's like, it really works

688

: 00:39:27

when you know where to go.

689

: 00:39:29

And that's absolutely

something that I hope for you.

690

: 00:39:32

I hope it'll be fun to dive into

and just get to know your own

691

: 00:39:35

body and know, um, how to quickly.

692

: 00:39:38

Address anything that might come up.

693

: 00:39:41

Yeah, no, I appreciate that

because I'm definitely still

694

: 00:39:45

new in the field of fascia.

695

: 00:39:46

So this has been like an absolutely

eyeopening talk and experience for me.

696

: 00:39:52

So I appreciate you bearing,

bearing with me here on my

697

: 00:39:55

three part, four part questions.

698

: 00:39:57

And so, uh, I know you mentioned that

you do have, uh, some resources that

699

: 00:40:01

people can access, but like, I guess

just, um, at the most basic level,

700

: 00:40:06

someone who is dealing with a pain, um,

do you have a general recommendation of

701

: 00:40:12

like, Hey, you know, you want to look

at the muscles kind of above the area

702

: 00:40:17

that's giving you pain or, you know,

obviously like avoiding, I don't know,

703

: 00:40:22

you know, major joints, like not putting

a ton of pressure, like straight on your

704

: 00:40:25

spine or something along those lines.

705

: 00:40:27

Uh, but do you have general

recommendations that someone can just.

706

: 00:40:30

Literally brand new to fascia and foam

rolling like what they could start trying

707

: 00:40:35

Um, you know, you could keep it as simple

as like if you're experiencing a lower

708

: 00:40:39

body problem Start with releasing areas

of the lower body The caveat would be

709

: 00:40:45

I actually don't really recommend that

you do foam rolling on your lower back

710

: 00:40:50

I think you'll find that releasing other

areas in the lower body have a much

711

: 00:40:54

more significant and positive effect

than actually rolling on the back.

712

: 00:40:58

Those vertebrae are more

fragile than they seem.

713

: 00:41:00

Um, or if you have an upper body

issue, you could start releasing

714

: 00:41:04

areas of the upper body that are near,

uh, you know, we talked about that.

715

: 00:41:08

Opposites connection where yeah, is

the pain in the back of your body.

716

: 00:41:13

See if you can release something on

the front of your body or vice versa.

717

: 00:41:16

Um, the other recommendation would

be, um, rolling on your roller is not

718

: 00:41:21

really going to be super effective.

719

: 00:41:24

So whatever you're releasing, you want

to find an area that feels tender or

720

: 00:41:31

sore because that's where the pain is.

721

: 00:41:33

Healthy fascia doesn't hurt.

722

: 00:41:35

So you're specifically looking

for an area that feels very tight

723

: 00:41:40

and then you're going to keep that

compression wherever you're working

724

: 00:41:44

and move your body a little bit.

725

: 00:41:47

So let's take The quads, for example,

if you lay with your quads on a roller

726

: 00:41:54

in a plank position, we've all done

the just kind of pulling ourselves

727

: 00:41:58

up and down with the muscle fibers.

728

: 00:42:01

Instead of doing that, simply pause on a

spot on your quads that feels very sore

729

: 00:42:07

and then bend and straighten your knees.

730

: 00:42:10

Kind of like you're doing a hamstring

curl, you can even keep your knees bent

731

: 00:42:14

and then rock your heels side to side.

732

: 00:42:16

So now your quad is going to cross

fiber over the roller instead of

733

: 00:42:21

going with the grain of the muscle.

734

: 00:42:23

Again, that cross fibering aspect

is very important, so you don't

735

: 00:42:27

have to over complicate it.

736

: 00:42:28

Maybe I'm making it

sound more complicated.

737

: 00:42:30

No, no, you're not.

738

: 00:42:31

Whatever you're, you know, holding,

just move your, whether it's

739

: 00:42:35

your shoulder, your elbow, your

knee, just move something nearby.

740

: 00:42:40

You're going to get a much better

result than you will if you're

741

: 00:42:44

simply rolling up and down and

back and forth on the same spot.

742

: 00:42:48

No, that's, that's excellent advice.

743

: 00:42:50

And I was going to mention the it

band, like that's always an area that

744

: 00:42:54

is very like, it could be very tender.

745

: 00:42:57

Um, so yeah, I, I've definitely rolled

out, but I did the first version you

746

: 00:43:04

mentioned where it was like just the

rolling and rather not, um, or I, maybe

747

: 00:43:09

I've sat on a spot that, Oh, it did her

and like, just kind of held it there.

748

: 00:43:12

But I've never.

749

: 00:43:14

Like utilize my body to like really

find some movement in that space

750

: 00:43:18

that is like feeling the pain.

751

: 00:43:20

Yeah, the active movement

component is so important.

752

: 00:43:22

We've got to bring in the brain

if we want to interrupt these poor

753

: 00:43:26

movement patterns or to interrupt.

754

: 00:43:28

This pattern that the fascia is stuck

in and we live in a world where most

755

: 00:43:33

of our options are very passive.

756

: 00:43:35

We just lay on a table and have

someone else to do something to us

757

: 00:43:38

or, um, you know, we're just there

gunning the ever living crap out

758

: 00:43:42

of our low back or whatever it is.

759

: 00:43:45

Those, those aren't going to

make the changes that you'll get

760

: 00:43:49

when you move your body yourself.

761

: 00:43:51

Um, that was what was so life changing

for the nerve damage in my arm.

762

: 00:43:55

I, everything I had tried up until that

point, I realized was largely passive.

763

: 00:43:59

And that active movement was so important.

764

: 00:44:01

But yes, I mean, the IT bands, I will say.

765

: 00:44:05

Uh, they're often very intense, and

so if the intensity is above, let's

766

: 00:44:14

say, a seven for any part of your

body, for that matter, it's totally

767

: 00:44:18

fine to throw, um, you know, a yoga

mat over your roller or wrap your

768

: 00:44:24

whole roller in a yoga mat, um, but

there is this, Little dance that you'll

769

: 00:44:30

play between, Hey, this is very sore.

770

: 00:44:33

And I can tell my fashion needs work here.

771

: 00:44:35

And also, um, it's not about

beating your body into submission.

772

: 00:44:39

So please, please, if you're trying

this on your own, know that you

773

: 00:44:42

don't need to push through something.

774

: 00:44:44

That's an eight, nine, 10 out of 10 on the

intensity scale, especially the IT bands.

775

: 00:44:49

Um, it's more important that

our body is on board with the

776

: 00:44:51

changes that you want to make.

777

: 00:44:53

So, uh, we want to keep that intensity

at a six or seven at its maximum.

778

: 00:44:58

Yeah, getting rid of the trauma,

not creating more of it, right?

779

: 00:45:01

Right.

780

: 00:45:01

Yeah.

781

: 00:45:01

If you've got a scrunched face and you

can't move through the range of motion

782

: 00:45:05

and you're not able to breathe through

your diaphragm, that's a sign, friends.

783

: 00:45:09

You know, you really don't

have to do this to yourself.

784

: 00:45:12

Yeah.

785

: 00:45:13

Bring it down.

786

: 00:45:14

And, and honestly, the more consistently

you do it, I think you'll be surprised

787

: 00:45:18

on how quick the intensity goes down.

788

: 00:45:20

Um, especially releasing fascia

in this, this specific way, it

789

: 00:45:24

tends to create more change.

790

: 00:45:26

And lasting change that, um, will

bring the intensity down pretty quick.

791

: 00:45:31

Yeah.

792

: 00:45:32

You mentioned Theragun.

793

: 00:45:33

Theragun's good, bad, any ideas?

794

: 00:45:36

Um, well, I think Theraguns are really

great for muscle recovery, which is how

795

: 00:45:41

I imagine they were originally intended.

796

: 00:45:44

Um, if you're using it as a tool for

pain, uh, you're going to be disappointed.

797

: 00:45:50

Most of you probably know

what I'm talking about.

798

: 00:45:51

So if it's something you have to

keep returning to every night,

799

: 00:45:55

it's because you're not actually

on the root cause of your pain.

800

: 00:46:00

So, uh, Theragun has a certain

vibration that Floods the spinal

801

: 00:46:08

cord with stimuli that will actually

close these little gates that send

802

: 00:46:13

the pain signal to your brain.

803

: 00:46:16

Um, it's called gate control theory.

804

: 00:46:18

And so it temporarily just overwhelms your

spinal cord with that stimuli and so it

805

: 00:46:23

shuts down your pain receptors for a time.

806

: 00:46:27

If you Theragun your back and you're like,

Oh, wow, that really helped my lower back,

807

: 00:46:31

but you have to go right back to it the

next night or a couple of times a day.

808

: 00:46:35

It's because you're really just

blocking the pain signal and you're

809

: 00:46:37

not addressing the root cause.

810

: 00:46:39

So, um, I certainly would say

it's a tool of pain management

811

: 00:46:44

and who wants to manage pain?

812

: 00:46:46

Let's just eliminate

it entirely, you know?

813

: 00:46:48

Yeah.

814

: 00:46:48

Yeah.

815

: 00:46:49

No.

816

: 00:46:49

And also getting to the root

cause and not just throwing a

817

: 00:46:53

bandaid on the symptom, right?

818

: 00:46:55

Like We want to actually fix this.

819

: 00:46:57

We don't want to just make it so that

it's livable for the rest of our lives.

820

: 00:47:00

So all about getting to the root

cause, which largely is getting

821

: 00:47:05

to the fascia and, uh, yeah,

getting into and doing that work.

822

: 00:47:08

So that's amazing.

823

: 00:47:10

Um, Julia, we are pretty much

at the end of our show here.

824

: 00:47:14

Um, I want to open up the floor for

you to just kind of share where people

825

: 00:47:18

can, you know, connect with you.

826

: 00:47:20

Um, any, you Uh, ways in which

they can learn from you as well.

827

: 00:47:24

Uh, obviously your knowledge is super

vast when it comes to fascia and

828

: 00:47:29

I'm personally excited to, to hear

a little about more of this because

829

: 00:47:32

I'm going to be checking it out.

830

: 00:47:33

But, uh, also just from me

personally, thank you so much

831

: 00:47:37

for also coming on this show.

832

: 00:47:38

It's been a pleasure.

833

: 00:47:39

And I had mentioned to you earlier,

like I've been wanting to learn more

834

: 00:47:42

about fascia and divine intervention

just decided to drop you here.

835

: 00:47:47

So I love it.

836

: 00:47:48

And uh, yeah, thank you.

837

: 00:47:49

So please take the floor.

838

: 00:47:52

Oh, thank you.

839

: 00:47:53

Yes.

840

: 00:47:53

So, um, I'm the most active

on Instagram, I would say.

841

: 00:47:56

So you can follow me, come say hi.

842

: 00:47:59

Uh, and my handle is at movement by Julia.

843

: 00:48:02

If you're curious on learning more,

how to do the type of foam rolling

844

: 00:48:07

that I'm talking about, I also have

a free video series called unlock

845

: 00:48:11

your hips that lives on my website.

846

: 00:48:13

So if you want Which is movementbyjulia.

847

: 00:48:16

com.

848

: 00:48:16

So, uh, really excited for you to try

it and feel the difference for yourself.

849

: 00:48:21

I've gotten lots of messages about

what just three days can do when

850

: 00:48:25

you're really seeing fascia correctly.

851

: 00:48:27

So, um, definitely check it

out and Evan, thanks so much.

852

: 00:48:30

I was excited to be on here

and talk to you about this too.

853

: 00:48:33

Yeah, I appreciate that.

854

: 00:48:35

And, and just thank you for also spreading

all of this knowledge and, uh, helping

855

: 00:48:38

so many people to live pain free.

856

: 00:48:41

That's a, that's a huge thing

and, and very commemorable.

857

: 00:48:43

So thank you.

858

: 00:48:44

Yeah.

859

: 00:48:45

Alrighty, y'all, you guys know the deal.

860

: 00:48:48

It is do everything with good

intentions, connect to your elements.

861

: 00:48:50

Julia, thank you so much.

862

: 00:48:52

Have a beautiful rest of your day, y'all.