We talk a lot in the office about sustainable change—real, long-term transformation instead of quick fixes. A huge piece of that is where you source your sense of worth. Are you letting numbers, titles, or other people tell you who you are? Or are you anchored from the inside out? This post is a practical guide to spotting where you’re “leaking” power to external validators—and how to take it back in a grounded, doable way.

If you’ve ever felt like it’s a constant battle to get your kids off screens, outside, and in bed on time—you’re not alone. But the consequences of not doing so are becoming clearer and more serious. Here are a few key findings from the study that stuck with me—and what we’re doing in our home (imperfectly, but intentionally) to take action.

As we looked back over the last decade and a half, one thing stood out: healing is never just about pain relief or quick fixes. It’s about people, lessons, and transformation. So today, we’re sharing 15 of the biggest lessons we’ve learned after helping thousands of patients in Westerville and beyond.

Patients struggling with weight gain, pain, hormone issues, digestive flare-ups, and anxiety often shared a deeper story. Beneath the symptoms, there was something heavier: grief, trauma, or emotional pain carried not only in the mind—but in the body. If you’ve ever felt disconnected from yourself, weighed down by stress, or stuck in a cycle of pain, this post is for you.

Heart-rate training is a straightforward way to get more from every workout—whether you’re just building consistency or sharpening performance. The formula that works, and keeps working, is simple: spend most of your time truly easy, and a little of your time truly hard.

Making a real change sounds exciting until your body throws the brakes on. You decide this is the week you start a new plan, join a program, or finally do the thing you have avoided. Then your mind floods with reasons to pause and your chest tightens like an alarm just went off. That reaction is normal. Your nervous system is built to keep you in what feels familiar, even when familiar is not serving you.

This week in the office and inside our online community, the same theme kept showing up. People arrived with pain, exhaustion, weight that will not budge, anxious thoughts, and a sense that something inside feels off. As we talked, a pattern emerged. Behind the symptoms lived unprocessed grief, old stress, and trauma the body was still carrying.