Hello everybody welcome back to pickleball physio a podcast where we talk about pickleball injury recovery and prevention so that athletes can get back on the court sooner and stay on the courts longer so they can play more games today I'm super excited to have a very special guest Dr Kelly Kessler she is an eating disorder and chronic pain.

Coach and I'm super excited because there's a lot of important information that comes with that background with those considerations when it comes to pickleball because we know it's it's a very competitive sport but even if you're recreationally playing you're you're doing a lot with your body and a lot of us have experienced some of these.

Symptoms that Kelly is very well versed in so I'm super excited to have her here today to chat with us and give us some more value into our lovely sport of pickleball welcome Kelly thank you Sarah thank you so much for having me I'm looking forward to having this conversation yes so um just for our listeners and our.

Viewers to get a better idea can you tell us a little bit more about what you're doing and who you are and how you got to what you're doing now sure so um it's it's been a long journey to kind of get here and never was like the plan of like my overarching plan for life but I think life is just taking me on this journey so um I'm a physical therapist.

By trade but um I really have evolved to becoming uh more of like a wellness coach for helping people who have had a history of an eating disorder and now have chronic pain subsequent to it so um I am inspired by my own journey of going through a name disorder for several years.

Um many years ago and then I actually had chronic back pain from that and then went through my own recovery of uh achieving relief from my back pain so um that's really what has taken me on this journey and then of course you know trained through physical therapy and then have really kind of dove into a lot of the nervous system training and.

Nervousness and regulation to achieve relief um and that's what's brought me here so I I help individuals who have similar stories of eating disorder and chronic pain achieve relief from them that's amazing and that's incredible and it goes to show what is possible especially knowing that you've journeyed.

Through it and you've seen what it's like to come through and and get to the other side I'm sure a lot of people might be asking oh eating disorders and back pain how in the world are that linked can you expand a little bit on that yeah sure yeah so I think that that is a lot of people are like you know have both but don't realize that how.

Intertwined they are and so with the Eating Disorders anyone who's gone through it or is going through it you know that there's a lot of internal turmoil that goes on with that so you're constantly ruminating over what you look like how you feel um negative messaging that you have there's a lot of stress shame guilt I.

Mean every negative emotion that you can really think of and what happens is that over time when you experience that for years it causes this dysregulation of the nervous system where you're put onto this like survival mode and you feel like you're kind of like a caged animal just trying to protect yourself and when we live in that state for a long period.

Of time and we're constantly dysregulated that shows up physically so it can show up in many ways might happen to be chronic back pain but it can show up in the form of headaches digestive issues reproductive issues um it can show up in autoimmune disorders skin conditions I mean it can really show up in many many ways so.

That's how it's interrelated it causes this Central sensitization where our brains become extra sensitive to any kind of stimulus whether it's already painful or maybe it isn't painful and now we perceive it to be painful so we develop this heightened sense of everything that's going around us because we're essentially in survival.

Mode and that's that's how it links it's all through the nervous system so um that is something that I've again worked through and have realized how dysregulated my nervous system was from the disorder experience and only once I started that started addressing those issues is when I actually achieve relief from pain.

That's amazing and the awareness and knowledge just having education on the topic is such a huge part in being able to to make those changes knowing that oh they are linked I'm not crazy or this isn't coming from out of nowhere um it's really affirming to invalidating to know that okay something can be done about this there is there is a way to.

Kind of identify what's going on and that in and of itself is super empowering yeah absolutely and it really is like as cliche as it is knowledge is power and the more I dove into learning about myself learning about our systems it it just was like eye-opening of how much we are impacted by anything that dysregulates our nervous system so it.

Really is yeah absolutely which is really cool because I know there's a lot of pickleball athletes and even people who aren't necessarily playing pickleball that have chronic pain that are probably have heightened and dysregulated nervous systems just because of the nature that the way the world works right now and.

And how Society is moving at such rapidly changing paces and um so I think it's it's really important that whether or not um you have chronic pain or you have an eating disorder both at the same time or independent of one another it's a really important um piece of information to carry with.

You to know that oh this might be a signal that my nervous system is telling me something's going on that needs to be addressed so that being said what were some of the things that um you found helpful in being able to start that journey of regulating for anybody that's listening and it's like oh what can I what can I kind of try out.

Yeah yeah I I'm actually going to start with some things that weren't helpful that kind of will open my eyes too that were helpful because that was the journey and uh like you know we know that as physical therapists we're like okay we know the body and so I started very much from like a mechanical approach of like what can I strengthen.

What can I show uh um stretch what can you know what manual therapies can I do and I did all these things and my husband's a physical therapist so I had him working on me and and while that provided short-term relief I just failed to ever experience any kind of long-term relief and that was frustrating to me I'm like okay it.

Feels good for the time being maybe for a day or so and then I was right back to where I was and I also noticed that the more stress I was the more pain I had so what I did taking that knowledge of like wait this obviously isn't working I need to Pivot so I really just started diving into what else I can do and one thing that opened my eyes to it was this.

Documentary called heal and it talks about the power of the Mind and Body Connection and how we can really heal our bodies through our mind and it's not just like woo it's actually like there's a science base of it that you know we use neuroplasticity and really work through our brains which is the reason why we're in so much pain so that was.

Really eye-opening to me back then when I was going through this I'm like okay well let me let me start working and diving into some of this information and the more I dove in the more I applied it the more I saw results and so some things I really started with back then were breath work so breath work was huge for me it really provided me an outlet.

To try to to get to a place where I could be calm enough to receive anything else and so that really allowed my system to uh calm down and get uh kind of suppress any kind of flare-ups that I was experiencing at that time and then I was a huge like go hard exerciser like lift hard heavy like run and I really recognized like I couldn't do that.

Anymore because I was in so much pain so then I started to develop a new relationship with exercise where I just learned how my body wanted to move so if it felt good I moved into it if it started causing pain I moved away from it and gave myself permission to do that and that was okay that I wasn't running for Miles I wasn't lifting heavy weights.

At that time I just recognized and this was hard for me it was a barrier because I'm just like I like to go hard but um it really was that time where I realized I have to take a step back and take care of myself so I can push forward later on so that was something I did she was just starting to be aware of my body what it.

Was telling me and then um really just started as I kind of dove into it learned about the Vegas nerve and how we can use that to regulate our nervous systems and I started learning about the visual system and how we can use that and it just piled on so it really just like one thing worked and then I dove into another area and and.

Then I started learning about how we can use breath and movement combined and then start adding on to that so it was a progressive relationship of figuring out what worked for me and it really was a combination of things but the biggest thing was just being consistent and doing it regularly and allowing my system to kind of open up to the.

Possibility of healing and and I'm talking to you today with no back pain so it really does work it's amazing yay that's so incredible and I think it's important to note like you said um approaching it from like this go hard very mechanical like what do I need to strengthen what do I need to stretch a lot of us get hung up on oh pain.

Immediately means muscles or any of those like bones and joints and and tissues and stuff like that but um there's there are deeper layers to it and we we can't assume that it's going to work which is of many reasons why people go to see a physical therapist and they're like oh it doesn't work for me because maybe it's not purely just.

That tissue issue there's something going on with the nervous system so I think it's it's really cool that you were able to highlight that in your own journey to kind of emphasize like oh it's like we can't just get hung up on we gotta push harder and work harder and do more it's actually slowing down doing breath work giving yourself permission.

To take a step back so that you can take two steps forward in that way I wanted to because I wanted to touch a little bit more on what does breath work look like in that neuroplasticity what does that mean because a lot of people are like oh like I breathe all the time and you know and and trying to wrap their mind around how breath work assists the.

Biggest nerve and that neuroplasticity yeah and yeah so with breath work why it's so powerful is that think about how much you do it on a daily basis and like when we're trying to improve our health we always think of what can we eat or not eat and what can we exercise or not do with that and the amount of time that we spend exercising or eating is pretty.

Minimal to the amount of time we spend breathing but yet if we don't look at that we're really missing a big piece so every day we take 20 000 breaths so if we're doing that subconsciously and we're not even being aware of how we're breathing again that's a huge part of not being able to move forward so again like you said we breathe all the time.

What's wrong with it it's the conscious of what awareness of it that we have to bring to it and the big thing is that how are we breathing are we breathing where we're using a lot of like accessory muscles are we tightening up and tensing up is it shallow is it quick is it um more of like a stress response breathing so it's that conscious.

Awareness of let's learn to breathe through the belly or use the diaphragm which again can allow our nervous systems to transition from this like sympathetic which is like a fight fight fight or freeze response was is how we respond when we're in stress to more of like a rest digest restore response so the breath is really the Gateway between.

Those two systems of our nervous system that allow us to voluntarily transition into that place so when we focus on the breath and we really um do it in a way that we accentuate the exhale we do in a way that we would Breathe as if we were like sleeping so that triggers our nervous system to say we're in a relaxed State we can let our.

Guard down and that really is what why it's so powerful because it's that reciprocal relationship between what our brain perceives and what our body is doing so if we voluntarily use the breath in a way that we would if we were relaxed now our brain is saying okay we can take let our guard down we're not in a stressed State and then we can build.

From there fascinating which I think is really important because especially when we're playing pickleball we are naturally putting some stress on our body because it's physical activity it's exertion we don't want to be completely relaxed when we're playing because then our body is not going to be active and ready to go.

But at the same time it's important to take that time when you're not on the court to achieve that restful recovery mode so that the body can already start doing its own internal recovery for the next time you go to play Pickleball but that being said I know that you had talked a little bit about the difference does that have an influence on the.

Difference between an over arousal or under arousal then when it comes to football activity or the times in between yeah absolutely so when we talk about like competitive state where you're in that like Flow State and you're feeling like everything is just going perfectly like it's almost like when you drive a car you don't have to.

Think about it it's just like everything is just beautiful and it's like automatic and um that's like ideal like so for anyone who's like you know play to sport especially like pickleball like if you can think about that most Optimal Performance you've ever had I you are probably in a flow State and what that.

Looks like it's like an inverted you so we have hypo arousal which is the bottom part of the U and then we have hyper arousal and at the top is that optimal kind of Flow State and that's where we want to get to so if you're constantly stressed and you feel like you're very anxious about how you're going to perform or you just came off out of work.

And you're really like uh you know kind of reeling from the day there you're probably in that hyper arousal State and you're gonna have a hard time really playing in in a state that is optimal for you as opposed to like if you just woke up from a nap and you're really kind of feeling sluggish you're just like out of you know out of where you.

Want to be and you just feel like I just have nothing you feel zonked you're in that hypo arousal state so again your performance will not be optimal for you so we can use breath to get into whatever state we need to so kind of like I was saying as far as bringing yourself into a restful state for those people who are very stressed.

In the hyper arousal State we can use the breath as a calming feature where we can really focus on the exhale Do It diaphragmatically um really slow down the breath and then you will bring yourself back into a more optimal place but for those people who are hypo aroused we can actually use the breath to bring up our arousal so.

There's things we can do like a very quick breath where we uh kind of like hyperventilating but it's almost like just quicker than you normally would because you're trying to bring arousal to your state you can also do nostril breathing so alternate nostril breathing so depending on how you do that you can also increase arousal so there's a bunch.

Of techniques that you can actually increase arousal to get into an optimal slow state so it really depends on where you are and knowing yourself well enough to know which one you need yeah absolutely and and it's important to note like yeah you might be coming to play Pickleball straight from work and you might be hyper aroused and then.

There are other days that you like wake up and pull yourself out of bed and that's the first thing that you do um and you want to be able to to have tools to balance out um coming into playing pickleball on either side of that Spectrum so um for those of you for those who are listening that are not familiar with.

Diaphragmatic breathing can you dive a little bit into how that is performed and then for those who are not as familiar with nostril breathing can you expand on that a little bit for those who want to give it a try after this podcast episode or even while you're listening to this episode sure yeah absolutely so dive the diagram we kind.

Of start with that diaphragm is the muscle that separates your abdominal cavity from your chest cavity so it's a crucial muscle we use it at like literally every time we breathe I mean it's very crucial to have a good diaphragmatic breath because we allowing that diaphragm to move in the way it's supposed to move can activate other.

Parts of your nervous system so one of that being the vagus nerve where we can actually get into that parasympathetic rest digest restore state so when we talk about doing diaphragmatic breathing I like to just put one hand on the chest one hand on the belly and then what you do is you want to feel as if your belly is expanding so you should feel as you.

Breathe in taking a deep inhale you can do a count of four so breathing in one two three four you should feel like your belly is expanding and that your chest isn't moving upward very much and then as you exhale you want to do it for at least a count of six so exhaling one two three four five six so the big thing is that again visualizing that your belly.

Is the one taking the air in and that again feeling the hand on your chest you shouldn't feel like it's elevating up or your muscles are tensing it should really be coming from the belly so again that's one way to do that as far as nostril breathing if we talk talking about doing it in a way that facilitates rests full State you want to close off.

Your right nostril with your finger and breathe through you only your left left nostril with your mouth closed so we're going to inhale for four and then we're going to switch fingers so switch to your left nostril being closed and then exhale through your right nostril for a count of six.

And then you would repeat that so that helps to again relax the system and what it does is that it controls the flow of air going into your system so again that it has a calming effect it can also affect the nitric oxide within your nasal cavity um and then also the way the the brain is wired that has a way of relaxing the.

Overall system so those are just two techniques you can do and then you would obviously want to do it repetitively for a few rounds so one typically won't do it but again just giving yourself some tools to get yourself into a better state is really important yeah absolutely that's so fascinating the um breathing in the left nostril and out.

The right nostril as a way to help to calm down and move into that parasympathetic rest digest restore state so on the other hand what happens if you go in the right and out the left is that also a practice or it is but it tends to be more activating so if you were on the other side yeah so if you're someone who's like that hypo arousal.

Stain you want to try to get yourself a little bit more you know aroused to be able to play optimally then you would just switch it and breathe through in your right and then out your left that's so fascinating that's super duper cool um so for those of you who are listening you can give that a try when you're.

Trying to get revved up to play the sport or when you're trying to calm down to play the sport or even after you're done with your day of pickleball um I want to touch back again going back into the nervous system and chronic pain because a lot of pickleball players will have chronic pain they'll either be coming in fresh to the sport and it's.

New to them and they're really excited but they also know that they have this history of chronic pain so either there it's one of two things either they're fearful to get started and even attempt to play Pickleball because they don't know what they can do or they're like oh pickleball is actually really easy to pick up and then they go all out because.

They feel great of with how easy it is and then they pay for it after the day is done because now their chronic pain has flared up or um kind of come back and is talking to them now so what would you offer to people that are experiencing that yeah so I'll kind of adjust the the first one that has fearful to even begin so again fear is.

One of those activating parts of the nervous system so if you're fearful you're already in a stress response and now you're already dysregulating your nervous system so it's only going to perpetuate the pain so pain and fear go hand in hand the more fear you have the more pain you're going to experience so we really need to.

Address the fearful aspect of it and create a an environment where you can feel safe and one thing if you really want to dive into pickleball you can do is just visualize it to begin with so if it's too much too even do it physically visualizing it activates the same circuitry that actually doing it does so now you can start.

Um allowing your system to feel like it is safe and it it may sound crazy but literally um it works as far as there's mirror neurons so if you see somebody playing pickleball or you are visualizing it your system can't differentiate as to whether you're actually doing it or not and then it can feel like it's more in a.

Safe place to begin to do it so I would say just start by that doing that and then build your way into it to where maybe you just do it for a minute or just do it very lightly and then you want to ease into it to where your system doesn't feel like it's a threat to the system that's the big thing it has you have to go at a piece that is.

Comfortable for you and that's going to be a very individualized approach but um build yourself in as small of increments that you need to to be able to do that for somebody who has had a past injury and they're those Weekend Warriors and now you're you know having this like ebb and flow of like go hard and then put yourself into pain go hard.

Put yourself back into a pain flare-up um the big thing is going to be and it's going to be tough but just to uh recognize being aware of like how much did it take to get you in into that place where you were having a flare-up if you were playing for an hour straight modifying that by maybe doing 15 minute increments and then seeing how you feel.

And then minimize it until you don't have that response and then maybe doing some alternative methods or maybe playing competitive for half that time and then doing some drills where maybe it's not as high level would be a good um replacement for that because again for anything really anything in life the minute you start taking things away and.

You say nope you can't do this the brain is going to want it even more and it's going to meet a lot of resistance so we have to figure out what can you still do to replace those habits in a way that it's not compromising your pain levels so that's really the big thing with that that's really cool to know um especially for so I'm going to start.

With the first grouping again like going into this visualization and how the brain can't really tell the difference between somebody else doing it or you doing it because a lot of the time when we experience pain some of it is anticipated and so that that's kind of a confirmation bias when we end up actually having pain versus when we're.

Watching somebody else doing it we're not anticipating experiencing any pain and so the brain just gets this reward of look at this activity look at how it's going and it's non-painful it's non-threatening and on top of that you know you're building awareness of the movement and you're being attentive to the mechanics or the skills or the.

Beauty of the sport in all these different ways and and so the brain gets to focus on a lot of other things rather than oh how is this going to feel or not feel when I attempt it and it gets to be rewarded in that way and I know a lot of um it kind of ties back to how a lot of professional athletes especially we see it with Bass basketball players they'll.

Kind of um mime or visualize shooting their free throw before they actually do because they're already preparing and rewiring and priming their system to perform the action the way that they want it to be done in a way that's desirable and rewarding and so it's just taking that on the end of you.

Know trying to be able to do pickleball play Pickleball without having that chronic pain which I think is really really cool and a great tool that we often take for granted that even just mentally rehearsing and visualizing that kind of activity can be beneficial to us and then on the other side when you're discussing about you know finding that.

Balance of okay what what is okay for my body to do how can I kind of lean into it and try to work hard but then also not overdo it and being attentive to the duration of play because I know a lot of us will get tempted to be out there for three to five hours like five days a week because it's so fun so addicting but again it goes back to that.

Attentiveness of like okay where are my limits where are my boundaries at right now just so that we have a Baseline and we're not demanding too much of our body too soon or Too Quickly in such a short intensive amount of time and being able to have that awareness and moderate and alter and kind of mix up the activities adds to that oh look at.

All that we're able to do without experiencing this pain or exacerbating the pain so it's no longer threatening to the system I think that's yeah that's a really exciting piece of knowledge to carry into how we can actually work with our pain or work with those signals as as kind of a teammate rather than this crutch that keeps us from being engaged.

With the sport that we like absolutely yeah I think the big thing with that is just your perspective like viewing your body as an enemy because sometimes when we have chronic pain we view our body as like holding us back or we're it's the enemy of us and so that creates even more resistance which then perpetuates the pain cycle so I really think it's.

Just still harnessing a healthy relationship with your body and that you understand that the reason why it's uh giving a pain experience is because it's protecting you from something so whether it's an actual or perceived threat we need to understand it and then work with it in a way that we can Harbor safety in the body again so that it doesn't feel.

Like it has to protect us yeah which is what I'm sure everybody is like in theory that sounds amazing but actually it's it's very much achievable um and I think that what you're doing with your coaching is is showing people that it is achievable so with that being said what are some what are some other common things that you've encountered.

With chronic pain or with eating disorders or nervous system dysregulation to regulation that you wish more people would know about and start implementing into their day what are other what are other things that you would like to offer on that yeah yeah I think um the one of the biggest barriers I think that people come up against is.

Well there's there's a few but one is thinking that they have to overhaul their whole life in order to achieve any kind of relief and and that's just not really true and it also will hinder you from one getting started but also from continuing on the process so nothing about healing is about willpower or just keeping yourself to this unobtainable.

Standard of changing every aspect of your life like that's just not realistic so when it comes to any kind of pain or healing you have to start as small as you possibly can and then build on that and that's really where you're going to see longevity so for any kind of system that you put in place we have to create habits that are consistent and can build.

On each other so then you literally become a different person through that so if you feel like you have to become a different person tomorrow then you're not going to become that because you're going to resist it so much that your system will then feel is stressed by that and then that just backfires in the whole thing of creating a situation.

Where you're not stressed and you are regular yeah which is a common belief that a lot in framework that a lot of us have bought into is it's this Mind Over Matter situation but it's like like you're saying like they're very very intertwined they're meant to work together rather than be pitted against.

Each other which I think is really cool yeah so how would you recommend people getting started like would um I'm sure it varies from person to person but like would you say that they would need to implement maybe just five minutes a day of breath work or just um five minutes or like you had mentioned like one to two minutes of just like watching.

Someone else and doing visualization like where would you recommend a good starting place to be for people yeah I I think it's definitely very individualized and I know we can't talk about this when we chatted a few weeks ago but it's figuring out what works for you so for some people bro if you start working on breath work you may notice.

Wonderful changes and you feel like it's making a difference then I would say continue on that path if you start it and it's not really resonating with you then try something else so maybe it is the visualization um maybe it is just moving intuitively and kind of like just moving your body in a way that feels good so it's going.

To be different for every person but again do something that is so small that it's silly to even say no so if it's 30 seconds it's like okay how do I not have 30 seconds to just do this and what happens is that when you take that action and you start seeing maybe just it feels good oh I enjoyed that well okay now now you want to build on that.

So you have to work with your system in a way that it is something you want to do versus feeling like you have to do it because the last thing anybody wants is a second job nobody wants to feel like you have to do this so so we have to work with your system in a way that you're opening up to it and that it's something you are welcoming into your.

Life so again just being aware of yourself how does it feel do I enjoy this if you can say yes then you probably want to include this in your life if you feel like oh God I gotta do this again this morning like then it's probably something to Pivot from and it's not to say that it's not it's meant to be comfortable like that's a big.

Differentiator because you don't don't it you shouldn't feel like you have to do it but you should want to but you should also not feel like it's just so easy and comfortable because then you're not facilitating any growth like you should feel like there's a little discomfort and like well this is different this feels a little different.

Than what I'm used to because only through that discomfort are you going to see any kind of growth and that's really the big thing because if you do what you've always done you're going to be who you always are and so in order to become a new person you have to change what you're doing on a daily basis and then that's where it's uncomfortable.

Because change is innately uncomfortable and we resist it but that's what we have to kind of lean into to become a different person yeah it's that novelty and just just trying something new that has its own type of discomfort but it's it's different to be uncomfortable versus um feeling like you're in danger or that.

This is going to be harmful and that requires a lot of attentiveness for the person that's you know trying to go through this journey is to be super mindful of every single thing that they're experimenting with rather than being on autopilot and trying to just you know see what works maybe it'll stick.

Um it's it's a very attentive intentional practice to do something new to do something that um is is totally unfamiliar or may seem a little bit different to the body into the nervous system yeah and I definitely recommend if you're going to start trying to do things either do it in the first part of your day or at the end of.

The day where it's not so chaotic because again most of our days we like 95 of our life we are on autopilot so if we can start really bringing conscious awareness to what we actually do that's that's important so usually it's better to do that one before the chaos starts during the day or when you're kind of unwinding from the chaos of the day so I.

Would start there too yes which I think ties into the opportunity of being able to start the day in a way that's not so jump-starty and straight to you know rubber meeting the road or and or ending the day in a way that you can actually truly wind down and reflect on the day and then that helps to sleep a little bit better.

Too which I'm sure is another I mean it is another huge component in the ability to recover and restore our bodies yeah absolutely yeah I mean really just starting to bookend it and like you know just start building on things like I said build it on time or build different things into your life so if breath work works great now okay now you're going to.

Be more open to adding something else into your life and and then going from there so it is all just about bringing awareness to yourself and what is working for you and kind of quieting the noise because everyone's going to tell you something that you need to oh try this try this try this and at the end of the day only you know.

What works for you and what is right for you so it's like quieting everybody else's recommendations and then just trying one thing give it a little bit of time to see how it sits and then either pivot or keep it and that's really the big thing yeah which is important because yeah that builds trust within yourself to be.

Kind of monitoring yourself and to try things out for yourself and yes you know some of that external input can be helpful but then ultimately you have to see if it resonates with you and build that trust with yourselves too many times are we willing to just go to someone and hope that they give us answers and then we'll follow that.

Regimen and then assume everything will work out when we realize like maybe it doesn't fully align with our values or our lifestyle and so being able to to vet that process within ourselves to find it just if it sticks or if it doesn't stick I think that's another really important component um that being said in in your journey or.

In in your current life right now we understand that this journey of healing and trying to you know come back to restore ourselves and find this optimal part of ourselves it's not a solo Journey there's a lot of other people that we have on our team that either support us or help to kind of supplement any information or support in any way so.

Would you be willing to share a little bit on who were some key people on your team and what roles they played to help your journey that people might consider looking out for in their own lives yeah yeah so um I mean it's gonna sound very cliche but like my husband is a big supporter so he I mean has allowed me to have freedom in pursuing my dreams and.

Um you know has always been supportive in everything I'm doing so just having someone who you can count on to always kind of have your back is is really big so he's played a big role in that our coach Greg Todd was a big role in that and you know allowing me to have permission to like pursue what I'm doing and also think bigger on it and that was.

A really big thing and also you know we kind of talked about this but like the importance of self-care where it's not you can't take care of anybody else until you take care of yourself and that was a really big eye-opener because I was always someone who like you know keep doing things for other people and I was burning myself out and so now I.

Really am very respectful of my own time and energy and recognizing how important I need to be how important it is for me to be in a good place for me to be available for other people so that was a really big one too um and then I've just had uh kind of like mentors along the way like I would say that um just people I've exposed.

I've been exposed to or have gone to like a conference and I'm like okay I'll take that tidbit from it and or just uh podcast I've listened to and I'm like yes I love that and books I've read so maybe not like intimate coaches or resources but things that I've just constantly and building on and just taking with me and remembering and and.

Applying to my life and taking action on so I'm just constantly trying to learn and grow and just become the best version of myself so I can help others become the best versions of a version of their selves so yeah that's kind of been where I am but you're completely right you can't do this alone if you're meant to do it alone you're not you're not.

Doing it right because we all need our own support we need we need people to help guide us along the way and and make it easier for ourselves so if you're trying and I try to do a loan for years and it always backfired you know it's just that we always need people in our lives to help us because everyone brings something to the table that can guide us.

In a way that we are not uh fully capable of doing ourselves so it's so important yes absolutely that being said are there any books or podcasts resources that you have been delving into recently that you think oh this you know for further reading you're further listening for anybody who's um interested in more of what you've.

Been talking about yeah so one that I've really been listening to a lot is the end my let podcast so I love his guess um I read his book The Power of one more so I I just love the way he thinks like he's again really about balance like taking care of his own uh space and and respecting himself and and his own energy and then he just has such a great.

Mindset and things so I really love listening to his and he's got great guests there listening to him um it's funny because like I just got exposed to him and I I was exposed to him through like Ridiculousness the TV show but Rob Dyrdek and I never understood how much of an amazing entrepreneur and like mindset person he.

Is so I've been listening to him too and I'm just like yes like same thing like he has that balance where it's not like I have to work all the time and just drive myself into a hole he has a family and he recognizes that balance so I really respect that like that's what I want for my life is to have that balance and then.

Um I what's another one there was uh oh Andrew huberman podcast I just love listening to him he's got so many science back things and I'm all about science and making sure that it's like an actual application that has research so for listening to him I'm like there's just so many things that I love because he talks about action implant applying.

Things and it really just resonates with me so those are probably the biggest ones I listen to that's awesome yes and thank you for sharing that I'll I'll leave links to those in the notes because I also listened to those podcasts too and um yeah for anybody who's wanting to hear more about that and learn more about any.

Of the the science behind um everything that Kelly has been talking about those are great sources to start but for people who have specific questions and want to get in touch with you and contact you and learn more about what you're doing um where can they find you sure to get in touch yep so I'm on a lot of social.

Media platforms the Instagram and Facebook probably on the most but it's at Dr Kelly Kessler all one word and um you can also find me through my website which is optimalyou health and wellness.com um so I'm on there and then uh through my podcast rewiring health so those are probably the biggest platforms are on.

That but yeah I'm always open to answering any questions and yeah and doing what I can there yes and Kelly is super super active on her social media she's got so many great pieces of information and her podcast is also amazing to just continue getting a lot more information on how we can take care of our bodies get in tune with.

Ourselves and achieve this optimal version of ourselves because it's it's all inside of us we've just kind of covered it up with a lot of the other Frameworks that we've been buying into so Kelly's been doing a great job um on her on her media and in her programs and methods to to help us kind of take away the layers and find out.

What really matters which is really really great um but before we go is there anything else that you would like to add or offer to um the listeners about something that they should consider to continue and support their Journey yeah um I I really believe and I it I if you watch The Wizard of Oz I always use.

This analogy but I truly believe we do have everything we need to to heal and be the best version of ourselves and if you think about Dorothy from The Wizard of Oz she had her ruby slippers the whole time and she was trying to get home and it was only until somebody showed her that you have this that she realized that she had the power all.

Along and I truly believe it's the same thing for all of us we all have the power to be what we dream of and have a life we dream of and heal and be everything that we want to be but we just sometimes need the guidance to realize that we have this power so I really think that's the biggest thing is being with someone who can expose your.

Own power and then you kind of harnessing it and empowering yourself yes which is huge and I love pulling lessons from movies and and books and television and stuff like that because yeah um we are drawn to these stories because they they tell something to our souls and and they inform us of what we're.

Actually capable of or things that we can use as tools along the way so I love I love that that analogy using The Wizard of Oz um but thank you so much again Dr Kelly Kessler for being on this podcast it there's so much valuable information here and I think it's important for pickleball athletes to start.

Um adding these considerations into their life as they're getting into the sport or as they continue the sport because ultimately we want to be able to play as many games as we can and this is going to help us be able to take care of our body so we can play many many games for many years to come so thank you again Dr Kelly Kessler for being here.

Thank you so much and thanks for having me and I truly enjoy this so thank you yes this is so much fun so for those of you who are listening that want to check out Dr Kelly's stuff I'm going to leave the links in the description below I also was on an episode of her podcast so go check out her optimal you podcast and listen to all the other amazing.

Interviews and tidbits that she shared there um but other than that thank you so much for tuning in to pickleball physio podcast we will see you all next time foreign
In this episode, your host Sarah Leong-Lopes, PT, DPT chats with fellow physical therapist, Dr. Kelly Kessler who specializes in chronic pain, eating disorders, and nervous system regulation. Sarah and Kelly discuss some techniques that you can apply to overcome chronic pain and enjoy more games in pickleball — and all other aspects of your life. Much of it is understanding the source of your chronic pain, how your nervous system controls our response, and why pain persists. Believe it or not: breathing is a huge component to move towards relief!

Dr. Kelly Kessler is a licensed physical therapist, wellness coach, host of the podcast Rewiring Health, and the owner of Optimal You Health and Wellness, LLC. Kelly teaches women who have a history of an eating disorder how to regulate their nervous system to achieve relief from chronic pain through her signature method, Eating Disorder Pain Solutions. Inspired by her own journey of recovering from an eating disorder and chronic back pain, Kelly has helped many women harness their profound ability to shift from survival mode to thriving. Kelly uses an integrative approach to healing including a personalized audit, education, community support, and actionable steps to create long-lasting results.

All information, content, and material of this podcast is for informational purposes only and are not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider.

Check out more about Dr. Kelly Kessler’s information and her podcast, Rewiring Health in the links below!

Website: https://www.optimalyouhealthandwellness.com

Instagram: @drkellykessler https://www.instagram.com/drkellykessler

Facebook: https://www.facebook.com/drkellykessler

Spotify Podcasts: Rewiring Health https://open.spotify.com/show/3rM1DKsaBqjVULP7USFZ9n?si=050b0f8b72314a68 />
Apple Podcasts: Rewiring Health
https://podcasts.apple.com/us/podcast/rewiring-health/id1627787362

YouTube: https://www.youtube.com/channel/UC9sSX4En_HhFC6FAraXfiww

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