📬 Vital Wellness Weekly

This week we’re talking about the one part of your body that affects nearly everything: your spine. Learn the warning signs of restriction, a few daily exercises to keep it mobile, how food rules might finally change (but why you shouldn’t wait), and how to use your vagus nerve to reset stress and sleep better. Plus — a chance to get a custom mobility plan built just for you.

Powered by Dr. Wesley | Brought to you by Vital Adjustment

Table of Contents

• 📬 Vital Wellness Weekly

  • Welcome

  • Move Better

    • Cervical Spine (Neck)

    • Thoracic Spine (Mid-Back)

    • Lumbar Spine (Low Back)

  • Fuel Smarter

    • Big Changes Are Coming to Our Food — But Don’t Wai …

    • What’s the Deal with Food Dyes?

    • The Food Pyramid Is Changing (Finally)

    • What’s Wrong with Ultra-Processed Foods?

    • The Bottom Line

  • Think Clearer

    • Your Body’s Built-In Reset Button: The Vagus Nerve

    • Why It Matters

    • 5 Easy Ways to Activate Your Vagus Nerve

    • Try This Tonight

  • Weekly Feature

  • Quote of the Week

  • Let’s Connect

  • Share the Vitality

Welcome

Ever feel like your back just won’t move the way it used to — no matter how much you stretch?
You’re not alone. Spinal stiffness is one of the biggest silent health issues I see every week. And the longer it lingers, the more it impacts your sleep, mood, and energy.

But here’s the wild part: Most people don’t realize their spine is the problem until everything else starts falling apart.

When new patients come into the clinic, they rarely say, “I just want to stay healthy.” They’re usually dealing with a problem — pain, discomfort, or something more serious. And no matter where it shows up — shoulder, hip, even a big toe — I always check their spine.

Not because I’m looking for something to fix… but because everything is connected.

And here’s the truth: even people with no pain often have spinal restrictions they don’t know about — until it becomes a problem.

We need to normalize preventative care. That doesn’t mean rushing to the doctor this week — it means doing simple things at home to stay ahead of pain, protect your spine, and support your body for the long haul.

Let’s start with just a few movements that can make a big difference.

Move Better

Your Spine Isn’t Supposed to Feel This Stiff

If there’s one thing nearly every patient I see has in common — it’s a stiff spine.
Whether it's in the neck, the upper back, or the low back, spinal restriction slowly chips away at quality of life.

When your spine loses mobility, your body compensates. That might look like tension headaches, shoulder stiffness, poor posture, hip tightness, or lower back pain. And here’s the real kicker: most people don’t notice how locked up their spine has become until it’s already affecting sleep, focus, and energy.

An immobile spine leads to degeneration.
That’s not an opinion — it’s well documented in both research and clinical guidelines. Over time, spinal stiffness limits blood flow, reduces nutrient exchange in the discs, and increases mechanical stress. That’s a recipe for chronic pain, arthritis, and structural breakdown.

But it doesn’t have to be that way.
Research shows that consistent, intentional spinal mobility training can reduce pain, improve function, and even slow degenerative changes. The key is knowing what to move — and how to move it.

Here’s a basic spinal mobility sequence you can start using daily:
(Start with 2–3 sets of 10–15 reps, or as tolerated)

Cervical Spine (Neck)

• Flexion–Extension: Tuck your chin, then gently look up. Keep the motion smooth and pain-free. This improves disc hydration and nerve space.

• Lateral Flexion: Slowly tilt your ear to your shoulder. Avoid shrugging. This creates space in the joints and calms nerve irritation.

✅ This study found good success for patients with disc herniations using these exercises too!

Thoracic Spine (Mid-Back)

• Quadruped Thoracic Extension: On hands and knees, rock your hips back while lifting your chest gently — this counteracts that slumped posture.

• Quadruped Rotation (“Thread the Needle”): Reach one arm under your body, then open up to the ceiling. Great for restoring rotation lost from long hours at a desk.

Lumbar Spine (Low Back)

• McGill Curl-Up (Spinal Stabilization Focus)

  Lie on your back with one knee bent and the other leg straight. Place your hands under your lower back to maintain its natural curve. Brace your core, then slowly lift your head, neck, and shoulders slightly off the ground — just enough to engage your abs without flexing the spine. Hold for 8–10 seconds, then slowly lower. Perform 3–5 reps per side.

• Prone Press-Ups (Extension): Lying face-down, press up onto your forearms or hands (like a cobra pose). This helps restore spinal extension and reduce disc pressure.

How often should you do this?
Daily or every other day is ideal — especially if you’re desk-bound or waking up stiff. You don’t need to spend an hour. Just 5–10 minutes can make a big difference when done consistently. Or pick a few to do each day.

Check out our (Ultimate 10-Minute Daily Mobility Routine for Beginners in 2025)

Fuel Smarter

Big Changes Are Coming to Our Food — But Don’t Wait to Eat Better

There’s been a lot of talk lately about changing how food works in the U.S. RFK Jr. is working to remove fake food dyes, fix the old food pyramid, and cut down on ultra-processed junk foods.

That’s great — but you don’t have to wait for rules to change to start eating better right now.

Let’s break it down.

What’s the Deal with Food Dyes?

Some food dyes like Red 40 and Yellow 5 are banned in other countries because they may cause hyperactivity in kids and might even be harmful over time.

But in the U.S., they’re still in snacks, drinks, cereals — even some protein powders.

What you can do now:
Check your food labels. Pick snacks and drinks that use natural colors (like beet juice or turmeric) instead of fake dyes.

The Food Pyramid Is Changing (Finally)

You might’ve learned about the food pyramid in school — lots of bread at the bottom, fats at the top. Turns out, that old pyramid isn’t very helpful anymore.

Now, experts want us to focus on whole foods like fruits, vegetables, protein, and healthy fats — not just calories. As we’ve talked about in previous newsletters incase you need a reminder (read it here)

What you can do now:
Eat more real food. That means fresh fruits and veggies, good proteins like eggs and meat, and healthy fats like avocado and olive oil. Simple swaps go a long way.

What’s Wrong with Ultra-Processed Foods?

Ultra-processed foods are made in factories with lots of added ingredients like sugars, oils, and flavors. They’re made to taste really good — so good that it’s hard to stop eating them.

But studies show they’re linked to weight gain, low energy, inflammation, and even depression.

What you can do now:

• Swap sugary cereal for oatmeal with fruit

• Trade chips for nuts or roasted chickpeas

• Pick plain yogurt and add your own toppings

• Cook simple meals at home — even just once or twice a week

The Bottom Line

It’s great that food rules might change — but you don’t have to wait.

Start now by making small swaps and reading labels. You don’t need to be perfect, just a little more aware of what’s on your plate.

The best way to feel better isn’t from a rulebook — it’s from the choices you make each day.

Check out our (Simple Nutrition Tweaks That Boost Energy & Metabolism Instantly)

Think Clearer

Your Body’s Built-In Reset Button: The Vagus Nerve

Ever take a deep breath and feel instantly calmer? That’s your vagus nerve doing its job.

The vagus nerve is one of the biggest nerves in your body. It runs from your brain, through your neck, and into your chest and stomach. It helps control things like your heartbeat, breathing, digestion, and how your body handles stress.

When your vagus nerve is working well, it helps your body relax and recover — kind of like pressing a reset button.

Why It Matters

When we’re always stressed, tired, or not sleeping well, the vagus nerve doesn’t work as well. That can cause:

• More inflammation in the body

• Feeling anxious or moody

• Upset stomach or poor digestion

• Slow healing after getting sick or hurt

But here’s the good news:
You can train your vagus nerve every day with simple habits that help your body calm down and feel better.

5 Easy Ways to Activate Your Vagus Nerve

1. Deep Breathing

   • Breathe in for 4 seconds

   • Hold for 4 seconds

   • Breathe out for 4 seconds

   • Hold for 4 seconds

   • Do this 5 times to calm your body and mind

2. Cold Water

   • Splash your face with cold water or take a 30-second cold shower

   • This helps “wake up” the vagus nerve and reduce stress

3. Humming or Singing

   • Humming, chanting, or singing uses your voice and helps stimulate the vagus nerve in your throat

4. Gargling Water

   • It sounds silly, but gargling with water works the muscles in your throat and activates the vagus nerve too

5. Meditation or Prayer

   • Sitting still, breathing slowly, and focusing your thoughts helps your body relax and reset

Try This Tonight

Want better sleep? Try this before bed:

• Turn down the lights

• Sit quietly

• Breathe in through your nose for 4 seconds

• Hold for 4 seconds

• Breathe out slowly for 6 seconds

• Repeat 5 times

• Then hum your favorite song or the sound “Om” for 30 seconds

You’ll probably feel more relaxed and ready for sleep.

Weekly Feature

Need a Custom Mobility Plan? Let’s Build One Together

If you’ve been reading along, you’ve seen just how powerful focused mobility work can be — whether it’s your hips, shoulders, or spine. But here’s the thing: no two bodies are the same.

A one-size-fits-all plan can only take you so far.

If you're dealing with pain, stiffness, or just want to move better throughout the day, I now offer custom mobility plans tailored to your goals, lifestyle, and current limitations — Check it out here.

✅ Simple, sustainable routines
✅ Built by me
✅ Designed for your space, schedule, and specific pain points

Ready to stop guessing and start feeling better?
Click here to order your personalized mobility plan on Fiverr

This is a small step that can lead to big changes in how you move, feel, and recover — let’s get started.

Quote of the Week

Let’s Connect

I’d love to hear from you — whether it’s a question about something in this week’s newsletter, how your routine is going, or a win (big or small) from the past week.

Hit reply and say hi — I read every message, and your feedback helps shape future issues.

You can also connect with us on:
Instagram | X (Twitter) | YouTube | TikTok

Let’s keep building better health, together.

Share the Vitality

Know someone who’s working on their health journey too?
Forward them this email or share your favorite tip from today on social.

The more people we help, the stronger our communities grow.
New readers can sign up here: Vital Wellness Weekly

Thanks for reading—see you next Monday for another Vital Wellness Weekly!

– Dr. Wesley