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Move with Power. Digest with Ease. Recover Like a Pro
From deep squats to post-meal walks and kinesiology tape — this issue breaks down how to build mobility, improve digestion, and recover smarter without overthinking your health.
Wesley Disbro
July 23, 2025
Vital Wellness Weekly
TL;DR:
Deep squats improve strength, balance, and mobility — and they're one of the best ways to stay independent as you age. This week, we break down why 3x/week squats matter, how to test your lower body strength at home, and simple ways to build better movement for life.
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Some links in this email may be affiliate links, which means I may earn a small commission — at no extra cost to you — if you choose to purchase through them. I only recommend products I use, love, or believe can truly support your health journey. Your support helps keep this newsletter free and packed with value each week.
Powered by Dr. Wesley | Brought to you by Vital Adjustment
Table of Contents
Welcome
First off sorry for the delay! Life got a little hectic last week, but I didn’t want to skip sharing something important with you.
This week, we’re focusing on something that doesn’t get nearly enough attention how deep squats can seriously improve your strength, balance, and long-term independence. Whether you're chasing longevity, better mobility, or just want to stay active without pain, this one simple movement can make a big impact. It use to be said that squatting below parallel was bad for your knees and could lead to injury however more and more evidence is proving otherwise.
Let’s break it down together and, thanks for sticking with me.
The Power of Deep Squats for a Longer, Better Life
Ever struggle to stand up from a chair without using your hands?
It might seem small but that one movement says a lot about your strength, balance, and even your long-term health.
One of the simplest, most powerful things you can do for your body is practice deep squats. They're not just for athletes or gym-goers they're for anyone who wants to move better, stay strong, and stay independent as they age. In fact, studies show deep squats help build more strength, improve balance, and support joint health far better than shallow ones.
Let’s break down why they matter and how to get started.
Why You Should Do Deep Squats
✅ Stronger Legs and Core
Deep squats build strength in your thighs, glutes, hamstrings, and core muscles. That makes daily tasks like climbing stairs, getting off the floor, or carrying heavy bags easier and safer.
🔗 Study: Deep squats build more strength
✅ Improved Mobility and Movement
Deep squats help your joints move through their full range. This keeps your hips, knees, and ankles flexible and reduces stiffness over time.
🔗Study: Deep squats protect knees better than half or shallow squats
✅ More Strength, Less Fatigue
When your legs are stronger, you don’t tire out as quickly. That means less soreness during long walks or active days.
✅ Better Balance and Fall Prevention
Deep squats train the small stabilizing muscles that keep you steady. That lowers your risk of falls as you age.
🔗 Study: Deep squats improve balance
Try This: The Sit-to-Stand Test
Sit in a chair and try to stand up five times in a row without using your hands.
Still building strength? Try doing as many as you can in 30 seconds.
If it’s difficult, that could be a sign your lower body strength or mobility needs work. This test is used by health professionals to check fall risk and physical performance.
Bottom Line
You don’t need a gym or fancy equipment to improve your strength, balance, and mobility. Deep squats, done regularly, can make a big difference in how you feel and move every day.
Start today your future self will be glad you did.
Gut Health: How to Actually Help Your Gut
There’s a lot of noise online about gut health but the truth is, the best ways to support your gut are simple and backed by science.
Here’s what actually helps your gut stay strong:
Eat More Fiber
Fiber is like food for the good bacteria in your gut. You’ll find it in fruits, vegetables, whole grains, beans, and seeds.
Try adding berries to breakfast or swapping chips for carrot sticks small changes go a long way.
Add Prebiotic Foods
Prebiotics feed the good bugs in your gut. Look for foods like bananas, garlic, onions, leeks, asparagus, and oats.
Include Fermented Foods
Fermented foods like yogurt, kefir, sauerkraut, and kimchi contain live bacteria that may support gut balance. These can help your gut stay diverse a good thing!
Cut Back on Ultra-Processed Foods
Highly processed foods with lots of sugar, artificial ingredients, and oils can hurt your gut over time. Eating more real, whole foods supports good gut health and less inflammation.
Move Your Body
Regular exercise helps your digestion and boosts healthy gut bacteria. Even a 10-minute walk after meals can make a difference (more on that in the next section!).
Prioritize Sleep & Stress Management
Your gut and brain talk to each other. Poor sleep and high stress can throw off your gut balance.
Focus on getting 7–9 hours of sleep and building a wind-down routine at night.
Bottom Line:
Gut health isn’t about trends it’s about habits.
Eat more plants, cut the junk, move your body, and care for your sleep and stress.
These basics are the real “gut reset” and they work.
Think Clearer: Why Walking After You Eat Is So Powerful
One of the easiest ways to boost your health? Take a short walk after you eat.
Just 10 to 15 minutes of gentle walking after meals can do a lot of good and science backs it up.
Here’s how it helps:
Better Digestion
Walking gets your body moving, which helps your stomach and intestines do their job. It keeps things moving and can reduce bloating or that “heavy” feeling after eating.
Steadier Blood Sugar
Even light walking can help your body manage blood sugar levels better after meals. That means fewer crashes and more steady energy.
Healthier Heart
Regular walks after eating improve blood flow and may help lower blood pressure over time. It’s great for your heart and circulation.
Less Stress
Walking clears your head and helps your body release stress. Even a short stroll can lower your cortisol levels and boost your mood.
Easier Weight Control
Every walk burns a few calories, and they add up. This small habit can support weight management without needing a full workout.
Gut-Brain Health
Walking helps the “gut-brain connection” how your gut talks to your brain. This may lead to better digestion, mood, and focus.
Weekly Feature
Kinesiology Tape: When to Use It — and the Right Way to Apply It
You’ve probably seen athletes — or even weekend warriors — with those bright strips of tape on their shoulders, knees, or back. That’s kinesiology tape, and it’s more than just a trend.
When used correctly, it can make a real difference in how your body feels and performs.
What Kinesiology Tape Can Do
Kinesiology tape gently lifts the skin and interacts with the nervous system helping with:
✅ Reduced pressure and pain on sore or swollen tissue
✅ Muscle and joint support without limiting movement
✅ Improved body awareness, which helps correct poor posture or mechanics
✅ Lymphatic drainage, aiding in inflammation and swelling reduction
🔹 It’s great for:
– Mild sprains or muscle strains
– Post-workout soreness
– Overuse injuries like runner’s knee, tennis elbow, or plantar fasciitis
– Posture support for the neck, shoulders, and upper back
– And even some bruising if applied correctly by a professional
When Not to Use It
Even though it’s helpful, kinesiology tape isn’t a cure-all:
– Skip it if you have open wounds, skin irritation, or adhesive allergies
– It won’t fix major injuries (like fractures or ligament tears)
– Always check with a healthcare provider if you’re unsure
Pro Tips for Best Results
Clean and dry the area first
Don’t overstretch the tape (most people do)
Rub it after application to activate the adhesive
Remove it slowly warm water or a dab of alcohol helps ease it off
Want to Try It?
I recommend this RockTape on Amazon it sticks well, easily last 4-5 days or more. It is the brand I personally use in the clinic on a daily basis. It does not come pre-cut so you can easily cut your desired size without having to waste any extra tape.
A small commission is earned if you decide to purchase with these links it helps support the free content you love — at no extra cost to you. And as always I only recommend the products I use and love!
Quote of the Week
"It does not matter how slowly you go, as long as you do not stop."
Let’s Connect
Have a question about something in this week’s newsletter? Trying a new routine or building momentum? I’d love to hear how it’s going.
Reply to this email I read every message and your feedback helps shape future editions.
Let’s keep building better health, together.
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As always thanks for reading see you next week for another Vital Wellness Weekly!
– Dr. Wesley
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