From the outside, Trey Dulaney's life looks like a highlight reel. Pro Hyrox athlete. Paris competitor. A 2:45 marathon. A 235-mile finish. The kind of résumé that makes people assume he's always had it together.

He hasn't.

In this episode, Dr. Clayton Dir sits down with Trey — former US Navy Diver, sober athlete, and mental health advocate — for one of the most honest conversations this show has ever had. Trey opens up about what life looked like after leaving the military, what rock bottom actually felt like, and why the traditional medical system didn't have the answers he needed.

What changed everything wasn't a prescription. It was a pair of running shoes — and eventually, a community called The Phoenix, a sober active community that uses fitness to support recovery and connection for people affected by substance use disorders.

This is a story about what real healing looks like when the waiting room lets you down.

What you'll hear in this episode:

— What life in the US Navy as a certified diver actually looked like

— The gap between military service and civilian life that no one prepares you for

— What rock bottom looked like for Trey — in his own words

— How traditional medicine fell short during his lowest point

— When running entered the picture and how it became his recovery

— The role The Phoenix sober community played in his transformation

— How he went from early sobriety to competing on the Hyrox world stage in Paris

— What he would say to someone who is at their rock bottom right now

Whether you're in recovery, supporting someone who is, or simply looking for proof that healing is possible outside the traditional system — this episode is worth your full attention.

Connect with Trey Dulaney:

Instagram: @treyjdulaney

TikTok: @runningwithrecovery

Learn more about The Phoenix sober active community:

thephoenix.org

Connect with Dr. Clayton Dir:

Instagram & TikTok: @thedocdir

Email: Clayton@teamnaturalwellness.com

Heal Without Harm is hosted by Dr. Clayton Dir, physical therapist, and is for educational and inspirational purposes only. It is not a substitute for personalized medical or mental health advice. If you or someone you know is struggling with addiction or mental health, please reach out to a qualified professional or contact SAMHSA's National Helpline at 1-800-662-4357 (free, confidential, 24/7).

If you’re a runner dealing with:

• Shin splints
• IT band syndrome
• Runner’s knee
• Plantar fasciitis

Then there’s a good chance your problem isn’t your mileage — it’s your strength. In this episode, Dr. Clayton Dir PT, DPT breaks down why the majority of running injuries are actually a capacity problem in disguise, and why stretching more isn’t going to fix it. He walks through how every mile you run forces your body to absorb multiple times your body weight with every step — and what happens when your glutes, hips, and single-leg stabilizers aren’t strong enough to handle it.

He also covers the performance side: why strength training improves running economy by up to 8%, what the posterior chain is and why runners neglect it, and the four specific exercises every runner should be doing. You don’t need to live in the gym. You just need the right movements, done with enough intensity to actually matter.

If you or someone you love has been diagnosed with osteoporosis or osteopenia — especially after menopause — this episode could change everything.

Most women are told that bone loss is inevitable and that medication is the only solution. Dr. Clayton Dir, physical therapist, breaks down the research that says otherwise. In this episode, he walks through the LIFTMOR Protocol — a 2018 clinical study showing that post-menopausal women who did just one hour of supervised resistance training per week for 8 months achieved a 4% increase in lumbar spine bone density and 2% increase in femoral neck bone density, with zero serious injuries.

He also shares the story of a real patient who started weightlifting for the first time at age 58 — and whose bone density improvements left her surgeon speechless.

What you'll learn in this episode:

— What the LIFTMOR Protocol is and who it was designed for

— The exact exercises used: deadlift, back squat, overhead press, and jump chin-ups

— Why "playing it safe" may actually be accelerating your bone loss

— How to ask your doctor or physical therapist to get started

— The difference between osteoporosis medication and natural bone-building methods

— What financial assistance programs exist for medical bills (and how to ask)

Whether you're post-menopausal, approaching menopause, or know someone who is — this episode is worth sharing.

Connect with Dr. Clayton Dir:

Instagram & TikTok: @thedocdir

Email: Clayton@teamnaturalwellness.com

Disclaimer: This podcast is for educational purposes only and is not a substitute for personalized medical advice. Always consult your physician or physical therapist before beginning a new exercise program.

Got a medical bill sitting on your counter that you don’t know how to handle? You’re not alone — and you don’t have to just pay whatever number they send you.

In this episode, Dr. Clayton Dir walks through the exact steps he took after his daughter’s two hospital visits left his family with nearly $4,000 in out-of-pocket costs.

By making one phone call and using two specific negotiation tactics, he knocked that number down by 43% in less than 20 minutes. He covers:

• How to request an itemized bill
• Why you should wait for your explanation of benefits before paying anything
• Some of the exact language to use when you call the billing department

Whether your bill is $500 or $50,000, this episode gives you a repeatable framework you can use every single time a medical bill hits your mailbox.

Send me an email!

Clayton@TeamNaturalWellness.com

TheDocDir.com

What do you hold onto when everything feels out of control?

Camie Drumright — personal injury attorney, mother of three, and Wichita native — found her answer in the middle of breast cancer treatment. Not in a courtroom. Not in a case file. Movement and a Community is what got her through.

And when that community shut down, she knew she had to create something.

That dream became JoyLab Fitness + Social Club, one of Wichita's most beloved wellness communities.

In this episode of Heal Without Harm, Camie opens up about the diagnosis that stopped her in her tracks, what treatment really felt like, and why she believes healing has to start with movement and community. We talk about growing up in a legendary Wichita legal family, balancing a law career with a brand-new business, and the question cancer forced her to ask herself: what is all of this actually for?

Her answer might surprise you. And this one will stay with you.

****GRAND OPENING OF JOYLAB MAY 2nd 9:30-11:30am!!!****

Find JoyLab at joylabfit.com | Follow @joy.lab.fitness on Instagram.

TheDocDir.com

If you've ever heard the words "dry needling" and wondered what it is or if it can help - then tune-in!

In this episode of Heal Without Harm, we break down everything you need to know about dry needling: what it actually is, how it's completely different from acupuncture, what to expect during and after a session, and the long list of conditions it can help with — from plantar fasciitis and sciatica to tension headaches, carpal tunnel, and chronic low back pain.

We cover:

• What dry needling is (and why it's called "dry")
• Dry needling vs. acupuncture — the real difference
• Does dry needling hurt? What the twitch response means
• How sore will I be afterward — and for how long?
• Can I work out after dry needling?
• What conditions can dry needling help with?
• Who should NOT get dry needling
• Why dry needling alone isn't enough — and what it works best alongside

Whether you're dealing with stubborn muscle pain that nothing else has touched, or you're just curious what your PT keeps bringing up, this episode will give you a clear, honest answer.

🎙️ Hosted Dr. Clayton Dir Physical Therapist

#DryNeedling #PhysicalTherapy #HealWithoutHarm #ChronicPain #MuscleKnots #TriggerPoints #PainRelief #PTpodcast

Low back pain affects millions of people — and the healthcare industry makes billions treating it. But what if most of that treatment is unnecessary, or even making things worse?

In this episode, Dr. Clayton Dir, DPT breaks down the fundamentals of low back pain: what actually causes it, why the conventional medical approach often fails patients, and what the evidence really says about the best path to recovery.

You'll learn:

• Why an MRI is usually not the right first step — and how unnecessary imaging can actually increase your risk of chronic pain
• The hidden costs of over-medicalization, including fear, catastrophizing, and expensive procedures that don't deliver results
• Why a physical therapist — not a physician or specialist — should be your first call when back pain strikes
• Simple, actionable strategies to take control of your recovery starting today

If you've been dealing with low back pain and feel like nothing is working, this episode will change how you think about your treatment — and give you a clear place to start.

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Need a next step? Check out TheDocDir.com !

Can 75 days really change your health — and your habits for good?

Dr. Clayton Dir, physical therapist and host of Heal Without Harm, just completed a modified version of 75 Hard alongside friends, his wife, and a Facebook community of over 300 people — and the results go far beyond the scale.

In this episode, Dr. Dir breaks down exactly what the modified 75-day challenge looked like, why they changed the original 75 Hard rules, and what 75 days of consistent discipline actually taught him about diet, accountability, and building habits that last. After 75 days, he lost 20 pounds, dropped his 5K pace to a sub-8-minute mile, lowered his resting heart rate, improved his sleep, and reduced his body fat — with blood lab results coming later in the week.

In this episode, you'll learn:

• What 75 Hard is and how to modify it to fit real life (especially if you have kids)
• The #1 excuse most people make about their diet — and how to catch yourself making it
• Why portion control is harder than most fitness advice admits
• How to build a sustainable meal system around your lifestyle instead of fighting it
• Why accountability is the missing ingredient for most people trying to build discipline
• The one thing Dr. Dir recommends if you want to start building discipline this week

Whether you've tried 75 Hard before, are curious about starting a health challenge, or just want to stop spinning your wheels and actually build lasting habits — this episode gives you a real, honest roadmap from someone who did the work.

Follow Dr. Dir's before/after results and blood lab comparisons on Facebook, Instagram, YouTube, and TikTok. Want the full challenge breakdown or to join the next round? Reach out via DM or email — contact info in the show notes.

🎧 If this episode resonated with you, share it with the person you want to start something hard with.