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