4 Vitality Hacks to Release Stress

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In a world moving so fast, it can seem challenging to slow down and still accomplish all daily tasks at hand. Much of the Western world is rushing through their lives, without truly pausing to enjoy it.

Stress is an inevitable aspect of life. It can shake the very pillars that are ought to create comfort and ground. With wavering foundations, it’s easy to feel unsure, unsafe, and scared.

Rushing through the day, receiving over stimulation from electronic devices, navigating financial circumstances, relationship trials, human rights injustice, and health, are all aspects of human experience that gives rise to stress.

Your stressors may look unique from your neighbors or friends, but it is all valid. Stress can present itself in many forms, including psychological stress (e.g., anxiety, fear), environmental stress (e.g., pollutants, toxicants, noise, EMF radiation), or physical stress (e.g., sleep deprivation, lack of nutrition, high energy expenditure). All stressors impact overall health and wellbeing, and left unmanaged can be cause for chronic illness down the road. Managing stress can be one of the most effective ways to reclaim health and vitality.

Read below to learn simple tools and practices to help initiate relief, and upbuild resilience in the face of stress.


Biologically, prolonged stress produces an immune response, which causes the body to release pro-inflammatory cytokines. The ultimate purpose of pro-inflammatory cytokines are to respond against infection. But, regulation is key, and if this process is perpetuated in an inefficient manner fueled by stress, an overabundance of inflammation in the body is able to persist. This vicious cycle then creates more stress, eventually increasing risk of infection, illness, and chronic disease.

Stress reduces overall biological resilience, and lowers the body’s natural responses. Ever notice digestion or bowel changes in times of panic? Stress weakens digestion, and can cause microbial imbalances, as well as “leaky gut,” where undigested food and waste particles seep into the blood stream. This then places a stress-burden on the body in the form of more inflammation.

Stress can feel all consuming. Its ability to initiate a vicious cycle that can affect all facets of wellbeing (physical, mental, emotional) is serious cause for action. Vitality Coaches at the Human Universal Health Institute recommend these 4 simple vitality hacks to adopt in your daily routine to upbuild biological resilience and combat stress.



Humans breathe an average of 23,040 breaths a day (2). Most of these breaths are performed unconsciously as part of autonomic nervous system regulation, allowing the chemical exchange of oxygen to carbon dioxide to occur continuously. A downside of living in today’s age is that we are constantly consuming a multitude of pollutants daily through our breath. When the majority of our breaths are shallow, we are at risk for accrual of toxic buildup from the environment, which our bodies experience as physical stress unless excreted through the lungs or other detox pathways. The good news is, simple breath techniques have the power to not only support the body’s natural detox pathways, thereby reducing physical stress, but also influence tangible changes in the nervous system, furthermore releasing stress, and bringing the body and mind into a calmer and more relaxed state. Next time you are feeling stressed, take a pause and try this breath technique that has been used by Navy Seals to entrain greater nervous system resilience in times of great stress.

Box Breath: 

  1. Breathe in for a count of four. 
  2. Hold your breath in for a count of four.
  3. Breathe out for a count of four. 
  4. Hold your breath out for a count of four.


Ever notice how relaxed and at peace you feel hiking through the great outdoors, digging your toes into sand, breathing in spray from a waterfall, or taking a barefoot stroll through the park?

There is not only an electro-magnetic field surrounding the earth, but the same electro-magnetic field exists on a smaller scale surrounding the human body. When this electro-magnetic field becomes disrupted (which can occur as a result of disease, injury, stress, or even wifi/5G electro-smog) the body and mind can be thrown out of balance. Grounding is the ancient science of rebalancing and re-attuning to the electro-magnetic field of our bodies and the earth.

Synthetic shoes and structural foundations disable the transfer of electro-magnetic current, so practice Grounding by walking or standing barefoot on the Earth.


We all know that exercise is necessary for overall health and wellbeing. Regularly increasing heart-rate actively reduces stress and improves sleep quality.

According to a study exploring effects of moderate exercise on nervous system function, researchers found that moderate exercise decreases the fight or flight response to stress, yielding overall greater biological resilience in response to external stressors (3). Movement also increases lymph flow. Lymph flow is important for sustaining energy throughout the system, carrying waste to be eliminated from the body, and working in tandem with the immune system to provide protection against foreign invaders.

We suggest getting as much low-moderate intensity movement as possible sprinkled throughout the day (adding up to at least thirty minutes). This can be anything from a brisk walk while on break at work, a quick dance session, yoga, shaking/jumping, going to the gym, or even simple stretches done from a chair.


The link between stress and insomnia has been long been documented. Surely most have experienced sleepless nights driven by unrelating worry, anger, or other stress-induced thoughts coursing through the mind.

If you are experiencing negative impacts of stress on restful sleep, it can be helpful to adopt certain practices and routines to maximize healing through deep rest. We suggest the following: 

  1. Meditate! Learn a technique from a teacher and meditate at least once per day for best results. Meditation apps, such as Insight Timer or Headspace can be helpful to begin right away. 
  2. Create a sleep routine. Examples:
  • Journal or read before bed and create a sleep haven without use of electronics.
  • Take a melatonin supplement. 
  • Drink chamomile, valerian root, or passionflower tea to calm the mind. 
  • Take a calming magnesium bath.
  • Practice restorative yoga.
  • Ditch the phone before bedtime.

Breathe, Move, Ground, and Restore are four fundamental principals for combatting stress, increasing resilience, and creating firm foundations for healthy living. While these tips may seem rudimentary, their power ought not to be overlooked. We have simple tools at our finger tips for maintaining balance and increasing vitality that require nothing but a human body, nature’s elements, and willingness to put these actions into practice.


  1. Lakshmi Srinivasan, Laurie E. Kilpatrick… (2017). Cytokines and Inflammatory Response in the Fetus and Neonate inFetal and Neonatal Physiology (Fifth Edition).
  2. Brown, Ann. (2014, April, 28). How Many Breaths Do You Take Each Day? https://blog.epa.gov/2014/04/28/how-many-breaths-do-you-take-each-day/(3) Physical Activity Reduces Stress. https://adaa.org/understanding-anxiety/related-illnesses/other-related-conditions/stress/physical-activity-reduces-st
  3. Brownley, K. A., Hinderliter, A. L., West, S. G., Girdler, S. S., Sherwood, A., & Light, K. C. (2003). Sympathoadrenergic mechanisms in reduced hemodynamic stress responses after exercise. Medicine and science in sports and exercise35(6), 978–986.

Understand & Encourage Alkalinity and Lymph Flow

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Your body is an ecosystem

Over the course of a few billion years, life evolved and adapted from single-celled organisms living in the oceans, to plant, animal and eventually human life out of water. Because humans evolved from organisms that originated in the ocean, we still carry a salt-water environment within us.

We all know how important water is for sustaining health. The human body is anywhere between 55-75% water. Water is essential for biochemical reactions to occur and for communication between cells. Water helps maintain pH balance of bodily fluids, and aids in the functions of digestion, absorption, elimination, circulation, transportation of nutrients, detoxification, and maintenance of body temperature.

Imagine a river flowing downstream. Water moving freely until it approaches an area where fallen trees and rocks have created congestion. The water begins to slow and pool… the conditions begin to change. Anaerobic, stagnant, and acidic conditions become a breeding ground for mosquitos and undesirable bacterial, viral, pathogenic, parasitic life-forms to thrive… 

Water contains energy. It is the movement of water that provides energy to any given biological system. Just like debris caught in a stream will yield slower water flow and less energy, the water-ways within the body also become congested when there is a buildup of toxins and waste particles without proper flow allowing for their excretion. In order to maintain proper flow for detoxification and a clean, fresh, and healthy environment for your cells, we must take actionable steps to support these natural processes. We can either thrive or decay from the choices we make… And if we do get sick — who will we blame — the mosquito or the condition of the water?

Toxicity is the wildcard

The unfortunate truth is that we live in a toxic world. Pollutants, pesticides, preservatives, heavy metals and unregulated chemicals pervade our water, food, air, products, and even furniture. All urban dwellers are disfavored by daily exposure to thousands of airborne contaminants.

When we breathe or ingest chemicals into our system, these contaminants build up in the blood and urine, creating a “body burden” or “toxic load.” As toxic load increases, the body experiences physical stress, creating greater susceptibility for development of chronic disease. Short term exposure can increase susceptibility to respiratory infections. Long-term toxic build up can increase risk for neurological problems, damage to kidneys, liver, and other organs, development of lung cancer, heart disease and more.

It’s not so much the exposure to a toxin here and chemical there that makes a difference for our health, but rather the overall buildup deluging our systems that we must address and lighten.

Your detox pathways

The ECM, interstitium, and lymph are three components of the detoxification system that work closely to neutralize, bind, and excrete toxins, regulate and maintain pH balance of internal conditions and uphold a strong immune system. They are also susceptible to the accrual of toxins from our environment and can easily become congested without active support.

  • The Extra Cellular Matrix (ECM) is a three dimensional network existing between our cells, made up of macromolecules such as collagen, glycoproteins, elastin, and fibrin.
  • Interstitial fluid flows between these macromolecules. The matrix and the salt-water fluid provide structural and biochemical support to surrounding cells. 
  • Lymph vessels are made up of the same salt-water fluid as the interstitium and acts as a transport system for moving waste out of the body. Lymph also works closely with the immune system to detect invaders and activate an immune response.

What are some signs that your lymph and interstitial fluid is congested by toxins?

  • Inflammation 
  • Fatigue 
  • Infection 
  • Disease 
  • Headaches, brain fog
  • Swollen lymph nodes or tonsils 
  • Recurrent sore throats 
  • Mucus in the morning or after dairy/gluten
  • Ear popping/ringing 
  • Frequent colds or flu
  • Constipation or sluggish bowels 
  • Unable to lose weight 
  • Soreness in the morning 
  • Bloating or swelling of extremities 
  • Pain or stiffness of the spine and shoulders 
  • Sore or swelling breasts with menstrual cycle 
  • Itchy skin 
  • Acne, dry skin, other skin issues 

Ref: 16 Ways to Detox Your Lymphatic System [https://branchbasics.com/blogs/healthy-living/16-ways-to-activate-your-lymphatic-system]

8 Ways to Encourage Alkalinity and Lymph Flow

  1. Alternate hot and cold shower.
  2. Move, stretch, bounce.
  3. Infrared Sauna, steam sauna.
  4. Hydrate! Increase efficacy by hydrating with living systems (such as cucumber, watermelon).
  5. Dry brushing.
  6. Lymph massage.
  7. Avoid glyphosate. 
  8. Breathe and practice breath techniques.

Our oceans are 30% more acidic than they have ever been in the last 800,000 years (Scientific American). Our bodies are not removed from nature, and as the oceans become more acidic and toxicity levels in the atmosphere rises, we as humans also experience greater acidity and toxic build up in the body.

As a human living in this day and age, we are at greater risk of lymph congestion, and immune compromisation as a result of increased toxic build up from our environment than ever before in the history of our species. It is therefore of utmost importance to adopt daily action steps to protect and stimulate detoxification support for overall health and wellbeing.

Treating Patients as Individuals and their parts as a whole

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Back when I graduated from dental school and went into practice as a traditional, insurance-driven dentist, I thought the “holistic” approach was a radical idea. You see, in dental school we were taught “single tooth dentistry”, where a dentist would look in someone’s mouth and find something to fix, usually one tooth at a time. Furthermore, the teeth were largely considered in isolation from each other, not to mention the rest of the body.

We were trained as “tooth mechanics”.   It was assumed that every patient could be worked on in the same way, under the same system with the same set of standards, rules, and regulations. People thought nothing of going from dentist to dentist, and always were looking for the best deal when it comes to spending money on dental health care. If your insurance changed providers, then off you went to another dentist. Yet over time, mouths that had undergone extensive dental work often looked like abstract art – art created by several different painters, none of whom knew what the others were doing, let alone had a sense of how the disease got there in the first place.

That’s why at BioDentist, we take the time to really get to know you. And we spend nearly as much time on patient education as we do clinical application. That’s because at BioDentist, we are not just “tooth mechanics” running you though an assembly line. Just as there are no two teeth perfectly alike, every patient we serve is unique as well. We always consider the larger and longer-term impact of every procedure we recommend, because we believe in treating your teeth for life.

Yours for Better Health,

John E. Augspurger, DDS

Biological dentistry is about more than your teeth

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Despite what you might read on various websites or Internet forums, removing amalgam fillings, root canals and so on is not the end-all, be-all of biological dentistry, let alone achieving wellness. Even though removing poisonous mercury is crucial, it addresses only a part of the problem while remaining ignorant to the whole. Biological dentistry is a total, whole-systems approach that places heavy emphasis on the health of the gut wall, the extra-cellular matrix, and the immune system, just to name a few.

Every day we are confronted with the fact that chronic disease is epidemic in this country. It consumes vast amounts of medical resources and affects nearly every adult by age 50. According to the CDCs most recent data, almost half of all adult Americans have at least one chronic disease and 70% of deaths are due to chronic disease – mostly heart disease, cancer, and stroke.

Per capita, we Americans spend more on health care than any other country, and what do we have to show for it? A life expectancy lower than that of most other developed nations. A health care system that ranks 37th in performance among WHO member nations. In terms of overall health, the US ranks 72nd.   The Commonwealth Fund ranks the United States last in quality of health care among seven similarly developed countries, despite its costing the most.

In light of such statistics, it’s no surprise that so many of our incoming clients are clearly frustrated with the way the medical establishment has treated their chronic conditions. They see physicians as attacking symptoms while ignoring root causes and failing to address the patient as a whole human being. For example, people who have cancer or heart attacks are never told by their doctor and dentist that their mouth and the presence of infections there could have anything to do with their disease. The medical effort is aimed at suppressing symptoms after a 10-minute office visit using either a prescription pad or a fancy surgery costing tens of thousands. If the drugs and fancy surgery are covered by insurance, nobody questions it. Or if it’s covered by Medicare or Medicaid, then the American people pay for it, and in that moment nobody questions that, either.

We believe there’s a better way. A fully integrated, holistic view of the human body, combined with an understanding of the delicate and intimate connection between the health of your mouth and the health of everything else in your life. Stop by and let’s talk about how we can work together to elevate your oral health as a way to directly elevate your life.

Yours for Better Health,

John E. Augspurger, DDS

Biological vitality vs. fear-driven medicine

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Treating symptoms instead of root causes often leads to the rise of new symptoms, often called “side effects”, which then require more tests, drugs, and surgeries of their own. The physician prescribes yet more medicine, and up goes the risk of these different symptoms becoming another disease as the initial condition morphs into others, driving the chaos and the expense even higher. Meanwhile, the dentist just keeps fixing the broken teeth and performing root canals on the ones that hurt. The treatments of disease causes even greater disease, recovery becomes more difficult, and further diagnosis of the root cause becomes even more impossible. It is a true case of the blind leading the blind.

Unfortunately, this approach feeds another phenomenon: fear-driven medicine. Doctors are burdened by two rivaling fears: 1) the fear of making a mistake and being sued by the patient; and 2) the fear of punishment by their boards the authorities who supervise and license them if they dare depart from accepted standards of practice, regardless of whether those standards are actually sound or even helpful to the patient.

These fears are real, and they root deep in a doctor’s psyche. The threat of losing one’s professional license eventually evokes a knee-jerk fear response. Doctors and dentists start to practice defensive medicine. They over-test, over-treat, and over medicate, driving costs even higher.   The impact of this affects more than our pocketbooks and the pocketbooks of our country. It negatively impacts everyone’s health, the quality of our society, and the health of our planet.

At BioDentist, we aggressively practice proactive, biological medicine. We don’t take insurance, which means we don’t answer to for-profit corporations when it comes to making the best choices for your health. And we expect our patients to play an active, engaged role in their health. More than anything, your health will define the quality and quantity of life that you live. And it all starts with a healthy mouth.

Yours for Better Health,

John E. Augspurger, DDS

Homeostasis and health

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If you look at what Alfred Pischinger called the Basic Regulative System, or the extra-cellular matrix, you will begin to understand the concept of “homeostasis.” Homeostasis is a state of inner balance and stability maintained by the human body despite constant changes in the external environment.  Every bodily process involves keeping this balance by maintaining the milieu intrieur (interior environment), or what we call the “biological terrain”.

A healthy, resilient biological terrain is the foundation of health and wellness, and must be understood by all doctors and dentists in order truly help their patients. That’s our goal at BioDentist, to help your body achieve a state of homeostasis within yourself and with the world around you. Health and happiness doesn’t have to be that hard.

Yours for Better Health,

John E. Augspurger, DDS

The Root Cause – Understand Biological Terrain Theory

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Both the Journal of the American Medical Association and the Journal of the American Dental Association have run editorials encouraging front-line physicians and dentists to be on the cutting edge to better treat the increasing numbers of chronically ill patients, even as they acknowledge the difficulty in treating them due to “the multiplicity of symptoms”.

Currently, no US dental schools teach that root canal filled teeth can adversely affect one’s health, though they are now beginning to teach the relationship between gum disease and cardiovascular disease, diabetes, and stroke. Mainstream dental and medical research is now showing that certain oral microbes are degenerating the brains of Alzheimer’s patients, are in the blood clots of the heart attack victims, and are in the cancerous breast tissues, just to name a few. These bugs and the toxins they produce can only be found in one place in the body: inside root canaled (dead) teeth, in periodontal pockets just underneath your gums, and in old tooth extraction sites (where your wisdom teeth used to be).

Being able to diagnose the root cause of disease means recognizing and resolving blockages in the biological terrain. The first place to look is in the mouth, where most infections begin. Once the infections are safely removed by an experienced biological dentist using strict integrated medical protocols, the health of the patient will begin to improve.   Then and only then, the biological dentist becomes a catalyst for positive change in the lives of responsible patients, who inherently know this is the direction they want to go.

My hope is that over time, the dental establishment will continue to move in this direction, understanding and appreciating the connection between the mouth and the rest of the body, the whole guided by the state of the biological terrain. But we have a long way to go. As a society, we must understand and support not only biological dentistry but also biological medicine in order to truly achieve optimal health. Choose your doctor and your dentist wisely!!

Yours for Better Health,

John E. Augspurger, DDS