Your spine is a marvel of engineering—33 bones, 100+ joints, and a complex network of muscles and nerves. But it wasn’t built for a sedentary life.

In this episode of The Back Story, we explore:

• Why spinal aging starts in your 30s—and how disc degeneration, muscle loss, and poor posture accelerate it
• The real culprits behind back pain: not just biology, but lifestyle
• 7 science-backed strategies to keep your spine strong, mobile, and pain-free—from micro-movements and posterior chain training to anti-inflammatory nutrition and regenerative medicine
• A 10-minute daily routine to nourish your spine and restore function
• The mind-body-spine connection and how stress rewires your pain pathways
• Why core strength is misunderstood—and what really builds spinal stability

Singh Snapshot: Degeneration is common. Disability is not. Movement is medicine—and your spine is the backbone of your future.

Tune in, move smart, and future-proof your spine.

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In this episode of, we dive deep into the science and promise of Platelet-Rich Plasma (PRP) therapy—a regenerative treatment that’s turning heads in orthopedics, sports medicine, and aesthetics.

Whether you're a clinician, athlete, or just curious about cutting-edge healing techniques, this conversation breaks down how PRP works, what the latest research says, and who might benefit most.

We also tackle common myths, discuss real-world outcomes, and explore the future of biologic therapies. Tune in to discover how your own blood might hold the key to faster recovery and long-term wellness.

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What Is Morning Stiffness, Anyway?

Morning stiffness is that tight, achy, or creaky feeling in your joints and muscles when you first wake up. It’s most noticeable in the back, neck, hips, knees, and fingers. The stiffness usually eases within 30 minutes—but in some conditions, it can last hours.

Pro Tips for Waking Up Without Stiffness

• Stretch in bed before you get up—ankle pumps, knee-to-chest, cat-cow
• Hydrate before your coffee
• Walk for 5 minutes before sitting down in the morning
• Try evening yoga (lowers inflammation and improves sleep posture)
• Use contrast showers (alternating hot/cold water) to improve circulation

Singh Snapshot: Don’t Just Live With It

Morning stiffness might feel like a part of aging or stress, but it’s not something you have to accept. Whether it’s optimizing your anti-inflammatory routine, upgrading your sleep setup, or seeking help for an underlying condition, there is a path to feeling better when the sun comes up.

Final Takeaways

• Morning stiffness is a multi-factorial biomechanical and biochemical phenomenon.
• It’s not just about age or arthritis—everyone can benefit from optimizing mobility.
• Incorporating a simple 5–10 minute morning routine can drastically reduce stiffness, improve energy, and boost mental clarity.

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If you’ve been feeling overwhelmed, stressed, or disconnected, this episode is for you. So, take a deep breath, and let’s begin this journey together.

Understanding Spirituality Beyond Religion

The Power of Acceptance

Cultivating Self-Awareness

The Role of Community Connection

Integrating Spiritual Practices into Daily Life

The journey to mental well-being isn’t about perfection; it’s about progress. Spirituality is not about adopting new beliefs—it’s about reconnecting with yourself. When you embrace self-awareness, acceptance, and community, you open doors to a more meaningful and peaceful life.

As we close today’s episode, I encourage you to take one small step toward integrating spirituality into your daily life. Whether it’s a deep breath, a moment of gratitude, or reaching out to someone in need—every action matters.

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So, after breaking it all down, what’s the verdict? Is one of these substances definitively worse than the other?

• Alcohol has greater short- and long-term health risks, including addiction, organ damage, and cancer.
• Cannabis has fewer physiological harms but can affect mental health and cognitive function.
• Cannabis has legitimate medical applications, whereas alcohol does not.
• Social and legal acceptance of alcohol far outweighs that of cannabis, despite scientific evidence suggesting that cannabis is less harmful.

At the end of the day, moderation is key.

Neither substance is entirely risk-free, and individual reactions vary. If you or someone you know is struggling with substance use, seeking professional guidance is always the best course of action.

The reality is if you're really worried about your health you probably wouldn't use either of these substances

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Let’s be clear: Cardio is NOT bad. It has benefits. But if your goal is to live longer, move better, and stay independent, strength training should be your priority.

Here’s why:

Cardio Alone: 🚴‍♂️
❌ Burns muscle along with fat
❌ Does little for bone density
❌ Minimal impact on metabolism after the workout

Resistance Training: 💪
✅ Builds and preserves muscle
✅ Strengthens bones and joints
✅ Boosts metabolism for hours after exercise
✅ Enhances heart, brain, and hormonal health

For the longest, healthiest life possible, resistance training should be the foundation of any fitness routine. Pairing it with light cardio (such as walking) provides the best of both worlds, ensuring both heart health and muscular longevity.

If you want to live longer, stay stronger, and age gracefully, lift weights, stay consistent, and prioritize resistance training—your future self will thank you.

🚀 Start today. Stay consistent. Lift weights. And give your future self the greatest gift—health, strength, and vitality.

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In this episode, we dive into the world of osteoporosis, a condition that silently weakens bones and increases the risk of fractures. We’ll explore how osteoporosis is diagnosed, including the role of bone density tests, risk factors to watch for, and the importance of early detection. Then, we’ll break down the latest treatment options, from lifestyle modifications and dietary strategies to medications that can help strengthen bones. Whether you’re concerned about your bone health or supporting someone who is, this episode will arm you with the knowledge to take proactive steps toward healthier, stronger bones.

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In this special edition, we reflect on the lessons of the past year and explore how to approach the year ahead with purpose and positivity.

🎙️ In this episode, we cover:

• The power of setting intentions versus resolutions.
• How small, consistent actions can lead to big changes.
• Strategies for staying motivated and overcoming obstacles.
• The importance of reflection and gratitude in personal growth.

Whether you’re looking to improve your health, strengthen relationships, or take bold steps toward a dream, this episode is packed with inspiration and practical advice to help you thrive in the new year.

Join us as we kick off the new year with clarity and confidence! Don’t forget to subscribe, leave a review, and share your intentions for the year with us on social media. Let’s grow together!

Wishing you a happy and fulfilling New Year! 🎉

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