I’m thrilled to host Regina Lawrence, an expert in breathwork and sound healing. Regina's journey from a high-powered attorney to a transformative wellness practitioner is as fascinating as it is inspiring.

Regina, once a successful trial lawyer and law professor, experienced a pivotal moment in her career when she faced a severe panic attack in her office. This life-altering event led her to question her path and ultimately left her seeking a deeper, more fulfilling way of life.

Moving from Philadelphia to Arizona, Regina found herself in the heart of a healing community, where a friend introduced her to breathwork. This encounter was transformative, offering Regina clarity and a renewed sense of purpose.

Regina explains how breathwork and sound healing aren't just trends but powerful tools for deep personal and physical transformation. These practices can address stress, emotional blockages, and even physical pain. Regina highlights that breathwork can lead to profound shifts, from reducing anxiety to improving physical health.

We also chatted about why many people resist simple practices like breathing exercises. She suggests that our resistance often stems from a deep-seated belief that effective solutions must be complex or require substantial effort. Simple practices like mindful breathing can offer remarkable benefits if incorporated regularly.

Throughout the episode, Regina shares insights on what to expect during a breathwork session, including the potential for experiencing intense sensations and emotions as stored energy is released. She emphasizes the importance of finding a knowledgeable and trauma-informed practitioner to guide you through the process safely.

Join us as Regina Lawrence reveals how breathwork and sound healing can offer a pathway to deeper self-discovery, healing, and overall well-being.

Whether you're new to these practices or seeking to deepen your understanding, this episode is sure to inspire and inform.

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Have you ever wondered why Europeans are often considered healthier and live better lives? Well, I’m currently in Grindelwald, Switzerland, and I think I’ve cracked the code..

So, why are Europeans healthier?

It's all about stress management. They live less stressful lives and handle stress better. It's ingrained in their daily routines, culture, and even vacation habits.

For example, the food here is different. I’ve been eating bread without the usual brain fog and stomach issues. They don’t use the same food processing techniques as in the States, which makes a huge difference.

Yesterday, we took an amazing tour with a private guide, saw waterfalls, and just relaxed. It took me four days to truly unwind, which made me realize my routine back home needs a revamp. I wasn’t putting my well-being first, prioritizing work and emails over self-care.

Our guide mentioned that people here take three to six weeks off at a time, no big deal. In the States, that’s unheard of! Their daily routines prioritize relaxation: a big protein breakfast, a calm lunch, and a leisurely dinner.

No rush, just enjoying the moment.

So, my takeaway? We need to slow down and live more intentionally. Find that balance between working hard and truly relaxing. Call yourself out if you’re not making your well-being a priority.

Stress, pain, and injury are all connected, and managing stress is key to a healthier life.

Take a deep breath, relax, and live. You deserve it.

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*Disclaimer: I am a doctor but not your doctor. Please consult your primary care physician before making changes to your medications, supplements, and medical needs.

Hey, butthole breathers! I’ve been on the road with the show recently, and let me tell you, relaxing in a comfy robe and bed is where the magic happens. You know, stress is a sneaky culprit behind many illnesses. It’s well-known that stress contributes to pain and injuries, but did you know it can also make you sick?

When I felt a cold coming on, I did four things and woke up feeling almost normal. I am still a bit congested, but that's no big deal.

First off, I need to stress the importance of rest. It’s the best thing you can do for your body. My dog was super sick recently and just slept in the sun every day. We can learn a lot from dogs about listening to our bodies and giving ourselves time to heal.

Now, let’s dive into the four things I did to bounce back:

1. Vitamin C: Mega dose it! I use lypo spheric vitamin C, which is a thousand milligrams per packet. It doesn’t taste great, but it’s effective. I take three to four packets a day when I feel something coming on. It’s also great as daily immune support.

2. Vitamin D3 with K2: This is a game-changer. Most of us are deficient in vitamin D, which is crucial for many bodily functions. I take 40,000 to 50,000 IUs when I’m on the verge of getting sick. This combo is incredible, but always consult your doctor before taking high doses.

3. Electrolytes: I love LMNT electrolytes, especially the raspberry flavor. They’re sugar-free and help keep me hydrated. I drink three to four packets a day when I’m feeling under the weather.

4. Breathing: Stress reduces immunity, so managing stress is key. I practice nasal breathing, especially when I’m resting. I have some great podcast episodes on this, like episode 17 and a recent mini short one. They’re super helpful and make you feel better almost instantly.

So, to recap: vitamin C, vitamin D3 with K2, electrolytes, and breathing. Share this with anyone who might benefit, and let’s help each other stay healthy. Life’s too short to be down and out.

GRAB the FREE Breathe Out of Tensions SERIES HERE: https://linktr.ee/draudra

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*Disclaimer: I am a doctor but not your doctor. Please consult your primary care physician before making changes to your medications, supplements, and medical needs.

Are you ready for a dose of real talk about stress and pain relief? Let’s dive into something we’ve all been guilty of at one point or another, looking for the easy fix.

I mean, who doesn’t want a quick solution, right? I know I do, and I bet you’ve been there too.

Enter fantasy marketing, which promises us the world on a silver platter. Oh boy, does it sound nice? But today, I want to share something I call "gold." It’s not just hype; it’s a practical, effective way to manage stress and pain. If you’ve been binging this podcast, you already know how closely these two are connected.

I want to share a simple tip that will help you de-stress and manage your pain.

Here’s the thing: many people come in with injuries and get decent treatment but don't see the results they should. The missing link? Stress management.

Different kinds of stress affect us all differently. Some feel it in our neck and jaw, while others, like me, feel it in the stomach. So, what’s a simple, too-good-to-be-true solution that works?

Close your mouth. Seriously.

When you close your mouth and breathe through your nose, your body can breathe correctly, which helps with stress and pain management. It sounds simple, but it works wonders. This technique also helps with TMJ and neck pain and even enhances facial structure.

So, every time you look at your phone or hit a stoplight, close your mouth and breathe through your nose. Try it out, and let me know how it goes. And if you’re curious about mouth taping, I’ve got some thoughts on that, too.

Remember, close your mouth, breathe through your nose, and de-stress your way to a better you.

Get your FAVORITE GAME PLAN HERE: 4th of July Savings.. ALL MONTH LONG. Ready to decrease your pain levels and destress? I've got your game plan. Grab YOUR GAME PLAN to better health and less pain HERE: https://linktr.ee/draudra

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Free Breathe Out of Tension GAME PLAN or Join the Pep Talk HERE https://linktr.ee/draudra

Connect with Dr. Audra on Instagram @‌draudralance https://www.instagram.com/draudralance

Hey, butthole breathers! We're diving into one of the most emotional and controversial topics out there: Ozempic.

First off, let’s get clear: I’m a doctor, but I’m not your doctor.

What we discuss today is just my opinion, which is constantly evolving with new research and discussions with top doctors. So, don’t take this as medical advice. Always consult your own healthcare provider.

Now, Ozempic, a GLP-1 agonist, is often vilified, but there are potential benefits if used correctly. The problem? It’s being mismanaged with insanely high doses.

Peptides like Ozempic have been around for years, used by bodybuilders and athletes for their benefits.

But before you even think about taking it, there are things you need to do first.

1. Strength Training: Muscle burns fat and helps with pain and joint control. If you’re not moving your body and strength training, you shouldn't be taking Ozempic.

2. Sunlight and Vitamin D: Getting outside daily is crucial for stress management and insulin regulation. A 5-10 minute walk after meals can do wonders.

3. Proper Breathing: Mouth breathing and poor stabilization hinder your progress. Focus on nasal breathing to regulate your body's stress response.

4. Adequate Protein Intake: Protein, especially from sources like beef, is essential for muscle building, fat burning, and overall health.

5. Sauna Use: Detoxifying your body is key. Whether through steam showers or actual saunas, sweating helps eliminate toxins.

Before going on any medication like Ozempic, you need these foundational practices in place. It’s about creating a balanced lifestyle that supports the medication’s benefits without the high-dose side effects like gastroparesis or “Ozempic face.”

Microdosing is a game-changer. Using very small doses, in combination with a healthy lifestyle, shows amazing results, lower LDL cholesterol, reduced inflammation, and improved insulin sensitivity.

I've seen clients transform with just a tiny drop of these peptides, alongside their strength training, protein intake, and other healthy habits.

Remember, it’s not about finding an easy fix. It’s about making sustainable lifestyle changes that support your health in the long term.

Connect with Dr. Audra on Instagram @‌draudralance https://www.instagram.com/draudralance

Hey there, butthole breathers! If you’re stressed, anxious, or overwhelmed, you're going to want to listen to this. If you're super excited and can’t think straight, this is for you too. And if you’re frustrated, angry, or just pissed the F off, you definitely need this.

We first have to work on stopping those overwhelming thoughts.

I want you to ask yourself right now, “What is my next thought?” Close your eyes and ask yourself this. You’ll notice it short circuits your system, giving you a moment of peace. Keep doing it and see how long you get without a new thought popping in.

Now, we need to start breathing. You knew I was going there if you have been around for a while.

Close your eyes, lips together, teeth apart, tongue on the roof of your mouth. Inhale through your nose, exhale through your nose. Let all that stress and tension go. Ask yourself again, “What is my next thought?” Inhale and expand 360 degrees. If you need help feeling that, wrap your hands around your waist and try to breathe into your hands lightly. Exhale and relax.

On the next inhale, try to breathe into your hip flexors. Place your hands under your butt bones, push your fingers into your glutes, and try to get your breath all the way down there. Exhale and relax. Let the tension melt away from your shoulders, neck, chest, and belly. Everything just feels so good. The stress is melting off of you.

Remember, if you’re not laughing and having fun, you’re not healing. So, breathe through the stress and craziness, and keep this tool in your arsenal to help you relax. Share this with friends, save it for later, and come back anytime you need a quick breather.

You got this!

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Connect with Dr. Audra on Instagram @‌draudralance https://www.instagram.com/draudralance

Connect with Dr. Audra on Instagram @‌draudralance https://www.instagram.com/draudralance

Hello Butthole Breathers! Welcome to part three of our "Under the Surface Health Side Effects" series. Today, we're diving into a topic everyone seems to dread: aging. Is it as terrible as it sounds? Let's break it down.

Aging brings out the consequences of the choices we've made in life, whether it's how we've treated our bodies or the habits we've formed. It's a reality check that might sting a little. I see this with professional athletes all the time, they're invincible in their early twenties, but by their late twenties, recovery gets harder. Their short career spans in intense sports are a microcosm of our extended lives. The choices we make inevitably catch up with us.

But here's the good news: our bodies are incredibly resilient.

Even if you've veered off track, you can turn things around by making positive changes. I've seen it with patients from their fifties to their eighties. Whether it's dealing with menopause, injuries, or other age-related issues, simple habit changes can lead to significant improvements.

Aging is a learning experience. I've always been fascinated with older people because of the wisdom they share. They tell it like it is and offer insights that can change our perspective. For example, many people in their forties, fifties, and beyond say those are their favorite decades, not their twenties. They've learned more about themselves and what they want out of life. They set boundaries around their well-being and health.

Aging isn't all bad. You gain wisdom and the ability to apply it. You can have a growth mindset and adapt to new knowledge, like the importance of strength training or the benefits of a daily walk. Medicine has advanced, and we now know how to better regulate hormones and manage stress, improving overall health at any age.

Slowing down is another beautiful aspect of aging. It allows you to absorb the moment and listen to your body. You can focus on what truly matters and enjoy life's experiences more fully.

So, what's your favorite thing about aging? Share this episode in the comments, and forward it to a friend who might need a fresh perspective on getting older. Aging doesn't have to be that bad. L

lLet's embrace aging together.

Free Breathe Out of Tension GAME PLAN or Join the Pep Talk HERE https://linktr.ee/draudra

Connect with Dr. Audra on Instagram @‌draudralance https://www.instagram.com/draudralance

Hey there, butthole breathers! How are we doing today? I’m super excited to dive into part two of our series, Under the Surface: Health Side Effects. If you haven’t listened to part one yet, don’t worry; you can go back and check it out anytime. We're tackling some controversial topics that I get asked about all the time, and today, we're talking about a big one: stress. Is it good? Is it bad? Let’s find out.

Stress often gets a bad rap, and rightly so in many cases. But there are aspects of stress that are actually good for us. Stress affects everything from your injury and pain healing time to autoimmune diseases, illnesses, cancers, and brain fog. It’s huge! We don't talk about it enough, but it’s impacting your health big time.

At my practice, we really dig into your life and figure out what your stressors are and how they correlate to your pain or injury. You can read research papers from places like Harvard showing a correlation between stress and cancer. My own journey with mysterious illnesses has shown me how big a component of stress is.

So, while stress is bad, it can also be good. Sounds crazy, right? Here are a couple of examples of good stress:

1. Loading Your Tissues and Joints: We need to add stress to our tissues and joints to keep them working and growing. This kind of stress makes our muscles stronger. Think about professional athletes—loading their tissues is how they perform better. This applies to everyone. If you’re not strength training, you’re more prone to arthritis and other issues. Just move and load those tissues a couple of times a week, even if it’s just bodyweight exercises.

2. Excitement and Nervousness: Positive stress, like getting a new job, going to a concert, or a big game, is still stress. It can make your pain better or worse. Recognize this and manage it. Everyone needs a 30-second reset plan throughout the day and a solid morning routine. My friend Louis, who was on the podcast, said, “You gotta win the morning.” I love that. Start your day with a routine that sets you up for success and manages stress.

Take a moment in the morning to breathe, do some press-ups and stretches, and write down a few things you’re grateful for. It only takes a few minutes and can make a big difference. Or make it longer—go for a walk, get some vitamin D, or maybe even work out. It’s all about finding what works for you and helps you manage stress.

Share this episode with someone you know who’s super stressed out. Understanding the connection between stress and pain is crucial.

Stay tuned for part three.