Carter McEachern, DC.

Chiropractor | Nutrition | Fitness - Notes to self about expanding human potential through optimizing strength, mobility, adaptability, resiliency & tone.

[Carter McEachern, DC. @cmceachern12]

Habits and lifestyle changes I have made that have significantly reduced the frequency & intensity of “common” illness:

- Consistently getting 8+hrs of quality sleep
- Regular supplement routine
- Dedicated daily movement
- 80% whole food focused diet
- Daily emotional connection
- Preventative chiropractic care & cupping therapy

Together the consistent implementation of these practices has and continues to provide the greatest benefit to my mental, chemical, & physical health.

[Carter McEachern, DC. @cmceachern12]

A rigid body and a rigid mind have the same problem - stuck patterns.

Mental mobility means:
• being open to change
• adapting to new ideas
• thinking fluidly

Adapt or stay stuck.

[Carter McEachern, DC. @cmceachern12]

I'm not what I eat - I'm what I absorb.

If my gut isn't working, even the best foods won't fuel me.

Time to rebuild from the inside out.

[Carter McEachern, DC. @cmceachern12]

A weak core is like a house with no support beams. It might look fine — until stress hits.

Build real strength from the inside out.

Breathe deep.

Brace strong.

Stay solid.

[Carter McEachern, DC. @cmceachern12]

If you could go back, you wouldn’t just train harder — you’d train smarter.

Sleep, fuel, nervous system function, adaptability…these aren’t ‘extras’ — they’re the difference between longevity and burnout.

Don’t just survive.

Optimize.

[Carter McEachern, DC. @cmceachern12]

Health isn’t a fire extinguisher.

You can’t just pull it out when things go wrong.

You used to think that way, and it cost you.

Health is a daily practice, not an emergency fix.

Treat it that way.

[Carter McEachern, DC. @cmceachern12]

You don’t get what you want. You get what you believe.

The placebo effect proves it — your mind can create real change in your body. If belief alone can heal, imagine what’s possible when you train your mind for success.

[Carter McEachern, DC. @cmceachern12]

For healing & recovery, I think about doing less not more. Doing less of what negatively impacts my system goes further than doing more of what positively impacts my system.

[Carter McEachern, DC. @cmceachern12]

3 questions I am currently grappling with:

• what are the biggest problems I currently face? why am I not working on them?

• what would I do if I was fearless & couldn’t fail?

• what advice would I give someone else in the same situation as myself?

[Carter McEachern, DC. @cmceachern12]

I routinely got frustrated with journaling and would stare blankly at an empty page.

A shift came when I focused more on the questions than the answers.

The best answers come from even better questions.

[Carter McEachern, DC. @cmceachern12]

It will never get easier.

You will just become more:

• experienced
• knowledgeable
• skilled

Giving the false impression that it’s easier.

Development of experience, knowledge & skills require you to start acting - so get going!

[Carter McEachern, DC. @cmceachern12]

Your actions when you are mentally, chemically, or physically drained are can create a vicious cycle that depletes you more.

Break the cycle with these substitutes:

Relaxation for MOVEMENT.

TV for READING.

Junk food for REAL WHOLE FOOD.

Alcohol for WATER.

[Carter McEachern, DC. @cmceachern12]

We will find what we are looking for.

Look for opportunity & you'll find opportunity.

Look for illness & you'll find illness.

Look for strength & you'll find strength.

Look for success & you'll find success.

Establishing goals helps focus our filter of what we are looking for.

[Carter McEachern, DC. @cmceachern12]

The point is not to wish for no adversities, but for the strength that makes adversities bearable.

Pain is an adversity.

When pain shows up at your door - Your strength is in:

- Moving rather than resting
- Socializing rather than isolating
- Speaking rather than being silent

[Carter McEachern, DC. @cmceachern12]

Stress hormones ⬆️regulate catabolism (body breakdown) to ⬆️ heart rate, cardiac output & blood pressure which is important for athletic performance.

However, they also ⬇️regulate anabolism (growth & repair).

The inability to adequately recover & manage stress can ⬇️ performance gains.

Sleep ➡️ STRONG! 💪🏻

[Carter McEachern, DC. @cmceachern12]

Health is an infinite game sitting on a continuum ranging from sickness (no effort) → wellness (minimal effort) → fitness (considerable effort).

The goal of health is to remain healthy & continue playing the game - it's a journey, not a destination.

You CANNOT win at health.

[Carter McEachern, DC. @cmceachern12]

Chasing something → you run fast

Being chased → you run faster

Being chased + chasing something → you run the fastest

What you’re running from can be just as important as what you’re running towards.

[Carter McEachern, DC. @cmceachern12]

Intense workouts
+
Poor diet
+
Lack of sleep
=
Increased risk of Injury

[Carter McEachern, DC. @cmceachern12]

The body is an excellent communicator & noticing its warning signals can help detect impending injuries.

•muscle imbalances & compensation
•joint stiffness & ↓ROM
•persistent fatigue & ↓recovery
•mood changes & irritability
•↓sleep quality

Listen to your body before it has to SCREAM!

[Carter McEachern, DC. @cmceachern12]

Injuries and illness are inevitable or are they inevitable because of how we eat, sleep, train, think, and connect ? 🤔