Episode 99
· 26:31
Thanks for, joining us back to for another episode of the Real Health Podcast. I'm joined by some friends. Obviously, patients at the office, but friends. And so Mary, David, thanks so much for coming on to today's episode and joining us.
David Compton:Thank you for having us on.
Mary Cates:Thanks. Of course. Yeah.
Dr. Barrett:Yeah. You guys again, you guys are friends of mine, and we share a lot of mutual interest. But, today, really the point of this, like, next few weeks series that we're doing is just get patients' perspective on, their health journey and what are some kind of staples that you're doing in your life that are- that can share wisdom with our listeners. You know, we have people all over the world that listen in, and there are people that are heavy into training, light into their training, you know, early on in their health journey or have been doing it for years. And so, I know you guys are both your passion is running. Agreed? So we'll dive into that because I'd love to have a conversation with that. But let's talk a little bit about just health in general. When did you, either one of you, when did you guys start your health journey?
Dr. Barrett:So we'll start with you David and then Mary. When did you start your health journey? Thinking about health differently in terms of fitness, nutrition, lifestyle, sleep, integration of chiropractic care. Like, talk to me a little bit about that.
David Compton:You know, I was kind of always into fitness even in high school, but it was more of like strength training.
Dr. Barrett:Okay.
David Compton:But I didn't really start running and training like I am now till like 2015. Just some changes in my life and, you know, I felt that it was time to make a change. And when I started introducing a little bit of running into my life, I just realized the, you know, the relaxing part of it as far as meditation and just trying to be able to work through things in your mind and just being at peace. So, you know, running has just kinda like become my thing. But along with that, I learned that, you know, with running, there's a lot of impact and there's a lot of other things that happen.
David Compton:So I started introducing yoga, into my life as far as, like, trying to figure that out and come across with Mary. Mary was, became my coach. And then, interesting, in 2023, at the beginning of the year, I had went through this stint of just race after race after race in 2022. And, ended up in RABDO in January, and I could not get rid of this lingering hip issue, which you're very aware of.
Dr. Barrett:I am.
David Compton:Yeah. But and Mary recommended that I come see you. She spoke very highly of you. And, had already went to a different chiropractor before I started coming to see you. And it was just a world of a difference.
David Compton:Just the first couple of visits coming in here, the difference in care that helped with actually feeling like you were trying to help me work through the problems and helping me understand what had broke down. So that was really eye opening for me, and it's one of the reasons that I still come in here weekly. I just love the attention, love the fact that you're actually trying to help me improve not only my lifestyle, but also running in general, like trying to be healthier and do it in a proper way and keep warm and, you know, stay the way that my body should, and just feel completely different now compared to the beginning of 2023.
Dr. Barrett:That's so cool. And just to put it in perspective, when we talk about these guys loving running, they're not casual runners. Like, they are elite runners. You guys are elite runners. And, I mean they're running distances, over a 100 miles.
Dr. Barrett:Elevate- we were just talking about before the show started: elevation. Mary, you're about to run a race that has over 30 that's 33,000 feet of elevation gain, which is incredible. So, that's awesome. And just to speak to that real quick before we get too married, is I think it's so important to find people in your corner that's willing to help you work through your tough season. We have a saying in the office, we want to suffer strong and age well.
Dr. Barrett:And so because we're all gonna have suffering, we're all gonna have problems, and are we willing to work through it versus always coming to a problem, stopping, and seemingly like we just never pick back up. I don't think and Mary, you do a really good job of this with your coaching is when people are going through hard times, whether they're not feeling great, they're ill, it's not even so much at times you need to stop, but a lot of times you're like, hey, let's just keep moving. And a lot of times as you move through it, you actually heal through it, not by you don't heal necessarily just stopping the the activity. Sometimes it's right, but for the most part we like to talk about we are going to work through your pain, not to your pain. And we don't want to just keep stopping every time there's something that shows up.
Dr. Barrett:So, Mary, your health journey is is is really incredible. Like, and we we can go even further back, but you started running all the way back in high school.
Mary Cates:Middle school.
Dr. Barrett:Middle school.
Mary Cates:Yeah. I started running as a child, and I ran all the way through high school and into college. I was a collegiate track and cross country athlete and then ran, here in Knoxville when I moved here after college when I was in graduate school and working. And then I just fell into this crazy world of ultra marathoning, which is, anything over a marathon distance. And during that time, I was- I became a coach.
Mary Cates:That's actually when I met you years ago. And, I personally was one of those people that thought I don't ever need to go see a chiropractor. And also, I'll say this. I'm a cancer survivor, and I'm a brain cancer survivor. And as part of my work with you, you've really helped me with my central nervous system as well.
Mary Cates:But back to my skepticism. Initially, I just thought I would never need to see a chiropractor. I didn't have any major injuries. What would be the point? And you one day, I ran into you, and you were like, just come for a visit.
Mary Cates:Just let me just see you.
Dr. Barrett:Yeah.
Mary Cates:And we'll just go from there. There's no pressure.
Dr. Barrett:That's right.
Mary Cates:And I never looked back. I've been a patient. We looked it up because I'd forgotten since 2016. And my favorite part about being a patient of yours is if you come consistently, like, I mean, I run about 3000 miles a year, and I don't really get hurt. I have nothing that really hurts because we kinda stay ahead of things.
Dr. Barrett:Yeah.
Mary Cates:So if there's something that's out of balance, we kinda work through it just like you were saying. Like, if I have an instability somewhere that's gonna probably down the road show up as an injury, we don't ever get there. We fix it before it becomes that. And so to me also, the benefit that you've given me is you sort of teach me how to do that on my own.
Mary Cates:How to almost, like, self diagnose. Like, oh, well, I know if I'm feeling this. It's probably because my glute is tight. It's not what I, you know, it's not always what you think it is. And you've taught me so much about how to manage this stuff on my own.
Mary Cates:And that's a skill and a gift I give to my athletes as a coach. So, yeah, I mean, it's been life changing for me, for sure.
Dr. Barrett:you know, I'd say that's true even the way you obviously, being a, an athlete of yours...
Mary Cates:Yeah. I coach you.
Dr. Barrett:You do. You do. So even even thinking that through your programming, which is really well done, I also think that it's great. Like, credit to, you know, chiropractic care and sleep and nutrition and fueling properly. All of those modalities help prevent injury. But also just the sheer amount of volume in training, you know, how much is the right amount of stimulus to get the result versus, you know, just running a ton of mileage and hoping for the best.
Dr. Barrett:So you do a really good job with, in essence, doing the most with the least.
Mary Cates:Right.
Dr. Barrett:Right?
Mary Cates:That's the goal.
Dr. Barrett:And then by the time I show up to some event, I'm like, wow. I am pretty fit. Let's go. You know?
Mary Cates:Yeah. Exactly.
Dr. Barrett:But you don't feel like that because you don't feel like you're sometimes doing enough. But it just goes to show you that as long as you're doing something and you're consistent and you're building over time, that progressive overload, you are getting healthier and fitter. And so, and, yeah, you are a brain cancer survivor. And did you so going off that too, I wanted to ask you because we didn't really talk about it. How much did running play a role in that season of life for you?
Mary Cates:It it was still a part of my life. I went to receive treatment at Duke, and I was there for, you know, well over it was almost 2 years. I was going back and forth basically every other week, and I would still go out and try to run even if it was a mile. There's a trail in Durham called the American Tobacco Trail, and I would just go out and shuffle along. It gave me a sense of normalcy.
Mary Cates:So, you know, I also think it just moving my body was still one of the things that I needed, whether from a physical standpoint.
Dr. Barrett:Yeah.
Mary Cates:You know, it was probably mostly mental, but it helped me, you know, feel like I wasn't just a cancer patient. So.
Dr. Barrett:Yeah. That's good. David, for you listeners who hate running, because, right, you hear that. It's like, oh, I just hate running. And I feel like sometimes, the reason why people hate working out or running or doing something new is because it's daunting. And sometimes you just think you're fitter or faster than you actually are, but when you slow down and you just take it piecemeal, you actually find out, oh, I don't mind running.
Dr. Barrett:It's not that bad. So for you, just to communicate maybe to to our listeners, why do you run? Like, why running in your world?
David Compton:Well, I used running in the beginning to help get through things, you know, and that was, you know, I mean, 2015 was a hard year. I was going through a divorce. I'd never really ran much, and, I lifted weights all the time, all the time. So I was that guy that just lift weights. I couldn't I was the least flexible person you probably would know.
Dr. Barrett:Mhmm.
David Compton:But I started running and ran completely wrong. Like, I would go out and run 2 miles as hard as I could every day, you know, and it was just the wrong thing to do. And I did not enjoy running. Yep. But like you just said, it's the slowing down and actually enjoying the run.
David Compton:You don't have to run hard every time you run.
Dr. Barrett:That's right.
David Compton:You know, it's as easy as you want it to be. And then you start to find joy in that. And when you find the joy in that, it helps you to find out, like, as I'm running, I just can work through so many things in my head, and I'm just, like, at peace and, you know, just working through things.
David Compton:And that has been the most beneficial thing to me because, I mean, anybody who's around me for 30 minutes knows I'm just I have ADHD, 128%.
David Compton:But, you know, it's one of those where it just kinda mellows me out. It brings me down. I have time to focus and, you know, just do my thing, and I will just get lost in the woods for hours sometimes. And that's to me, that's the most beautiful thing is just to have time with yourself, and you learn so much about yourself that way.
Dr. Barrett:Yeah. It's funny because, again, you know, you talk to most people who have never run, and they feel that. They feel that, like, exhaustion in running in just the first five steps. And, and I experienced that when I started doing some triathlons and I started swimming, and I realized, why do I hate swimming? It was so far I was so out of breath, but then I realized I'm swimming way too fast.
Dr. Barrett:And of course I'm out of breath because it's like a sprint, and so I learned how to actually slow down and pretty much float slowly. And then I found, hey, wow, I just swam half a mile. That wasn't bad at all. So, Mary, if there are some people that are very new to running and they feel that they feel that like, oh, I just hate it because I'm- I just got- I'm so slow or whatever. How would how do you speak to those people, like, that that may want to experience the joy of being outside and moving their body but feel like running is so daunting?
Mary Cates:Well, typically where I start with folks who are just starting is just run walking. I mean, walking is actually one of the best things that you can do first, and then you can add a minute of running into the middle of your walking. He's just getting over an injury, and, I mean, this guy who has run multiple 100 milers, we just started back with a run walk. You know? I mean, it's- nobody's above it, and I think it's the best way to start.
Mary Cates:But like I said, walking alone is actually great exercise. And then if you can just scatter in a minute here of running, a minute here, and just do that as a- at a conversational pace, that would be the second thing I would say. If you can talk while you're running, that's probably a really good easy pace for you. And even very seasoned runners still don't always know what an easy pace is. And so if you can talk, we're probably in a good easy pace. So.
Dr. Barrett:I was watching, some training of of of these Kenyans, and I mean, they're elite, best in the world runners. And their their true, like, flush runs where they just do a they just flush out their morning, like, hard interval sessions or whatever they did is, like, 12 minute per mile paces.
Mary Cates:Exactly.
Dr. Barrett:Where they're they're typically running, you know
Mary Cates:5, 4 minute. Yeah.
Dr. Barrett:4 to 5 minutes for a couple hours, and they're they're 3 times that. And it just goes to show you sometimes we just aren't running slow enough, especially on those easy days, recovery days. Like you said, even the most elite runners, they still have this instinct of, I gotta get it done. I gotta run fast, which I have a hard time personally working through as well. So what other, David, for you, what other modalities in your life?
Dr. Barrett:We call them pillars. Like, there's a pillar of of sleep, a pillar of nutrition, a pillar of movement. What other pillar have you worked on recently that's been newer for you that you've adopted that has helped you in your overall health journey in whether it's running specific and just life in general? What other health pillar, have you recently been like investing more in?
David Compton:Well, I think it's 2 things.
Dr. Barrett:K.
David Compton:I really fell off of strength training...
David Compton:Yeah.
David Compton:When I started running more. So that became an issue.
David Compton:That's- I think that's what led to some of my injuries I was getting. You know, a lot of people will just run and, you know, we don't strength training. When you're not strength training, if you're trying to run long distances, in the end, that's gonna hurt you because, I mean, your muscles are breaking down over a 100, 200, 300 miles. But at the same time, the other piece, honestly, is chiropractic. Like, that's still kind of new to me.
David Compton:I've been doing it for 2 years now, but that has been so much different because just being able to come in here and work through things instead of trying to figure them out on my own.
Dr. Barrett:Yeah.
David Compton:Because sometimes I would just keep running and, you know, because we all have that mentality that, you know, we're gonna figure it out. We're gonna fix it
Dr. Barrett:Yep.
David Compton:When we have no idea what we're doing. But just being in here and learning and the I guess the biggest thing that I've enjoyed with you so far is that you don't ever tell me to quit running unless it's something major. You know, you're like you said in the beginning, we're working through this.
David Compton:So I continue to train, and Mary continues to work with my program even though, you know, I may have something going on because we are correcting it in the moment, like, as we're going through it. And that has really been a game changer for me as far as just overall pain free now. I don't run with a hip issue. I don't I mean, the only issue I have is, obviously I hurt my foot in my last race.
Dr. Barrett:Sure.
David Compton:We're working through that, but those major things are gone. And I attribute that to, you know, chiropractic, strength training.
Dr. Barrett:Yeah.
David Compton:And also, you know, the bigger thing too is that I fell off of doing yoga. You know, I was I got to the point where I was literally just running.
David Compton:And, you know, life has to be a balance if you're gonna try to do that. If you go in all in on one thing and, you know, you see it a lot with people that just start running and that's what we were talking about is like they go all in and they're gonna run 6 minute miles for 3 days straight. Well, they run one day and they're- they hate running. And, you know, it just has to be a balance and that's the things that I'm still working on. I'm still trying to make sure I strength train every week.
David Compton:I do yoga every week and I'm still failing at that.
Dr. Barrett:Yep. Yeah. Yeah. That's good. I think we can get myopic in any area that we're passionate about. Passion typically breeds myopia when we just get narrowly focused on a singular task and goal, and then we neglect other areas of our life.
Dr. Barrett:But wisdom is gained over time, and a more seasoned athlete is usually one that is balanced in all the areas of their life. And that's just a time thing too. Right? Like people look at my healthy lifestyle and they try to compare, but I'm like, hey, I've been doing this for 20 years. For 20 years I've been intentionally dialing in nutrition and sleep and chiropractic care and fitness and everything. So it just becomes a little easier. Go ahead.
David Compton:Yeah. And on the nutrition part, like, I would tell you there's some fascinating thing, you know, that any but I basically eat everything I want. Like, there is, like, whether it's donuts, Reese cups, it doesn't matter because because
Mary Cates:You can't hear that.
Dr. Barrett:That sounds so good.
David Compton:Yeah.
Dr. Barrett:I dream about it.
David Compton:Yeah. But, you know
Dr. Barrett:I think about it all the time.
David Compton:That's the thing with running, you know, 50 to a 100 miles a week is like you, you've got to fuel and sometimes it is sugar, you know? So that's the thing. But I will say on a nutrition part, I will say the one thing Mary has helped me with a lot is focusing on I don't track hardly calories or anything. Yep. I just eat a lot, but I track protein.
David Compton:And I try to hit 200 grams every day.
Dr. Barrett:That's true.
David Compton:And that has been a significant change in, you know, soreness and recovery. And I used to never do that. So I owe that to her, and I really track that every day.
Dr. Barrett:And that's true for any listener. Like, if you're if you're looking at changing nutrition, one of the most important things is is prioritizing protein. Protein is so satiating that even if you're on the cell tour and you're trying to lose lose weight or stabilize blood sugar, protein, you can't overeat protein. It is so hard to think about eating a 150 to 200 grams of protein. It's difficult.
Dr. Barrett:So that's great. So good. So much truth there. Even okay. So, Mary, you've had some- you've established some pillars through the years.
Dr. Barrett:What would you say is a- are a couple pillars that you really think about and are intentional about in your health journey?
Mary Cates:So for me, I have to strength train as well. I just feel like as I'm older, you know, I'm almost 45 years old. I'm not a kid, and so to continue to race these distances, if I didn't lift, my body would break down. And I feel like it is a piece of what I do that keeps me resilient. The one thing that I really struggle with that is a pillar but that I fail at, that I definitely am still working on is my sleep. And, you know, it's something that I know as a person who battled, you know, brain cancer. There are things about my life that are challenging if I don't get enough sleep. And so that's the thing I'm still working on.
Mary Cates:It's a work in progress for sure, and I know it would do me so much good to get more of it. But it's something I am trying to really get a handle on for sure. Yeah. So.
Dr. Barrett:Most of your newer clients that start with you, new like, newer in terms of running training, where do you see- what are the big weaknesses that you typically- what's the pattern of weakness?
Mary Cates:So the thing I see most with folks who are just starting is, to be honest, there's this big imposter syndrome feeling that a lot of these new runners, they feel like they're not qualified to call themselves a runner.
Dr. Barrett:That's good.
Mary Cates:And so that piece of it is huge. It's just talking through that with them. You know, if you're running at all, you're a runner.
David Compton:That's good.
Mary Cates:There is no, like, you know, club that you have to join. There's no.
Dr. Barrett:You have to earn.
Mary Cates:Exactly. No. If you're running, you're a runner. And so even if that means starting with a run walk, like I said, I mean and that that conversation matters so much. And I have to have it with those folks pretty much every week until we get to the point that, you know, the flip the switch flips and they automatically, you know, kind of can call themselves a runner finally.
Dr. Barrett:That's good. That's so good. That's a mental shift. I think for me, I'm a performer, so I feel like I have to achieve a certain thing, certain something to then call myself that. And I do that in my work, I do that in my fitness, I do that in my relationships, I do that in my perspective even with God.
Dr. Barrett:Just like, hey, if I do this, if I wake up and I pray and I do check these boxes, like, you're happy with me. And it's just it is. We I definitely fall short in that category of just always thinking I have to be great at it in order to be called, you know, it. But, no, I am a son. I am a child of God.
Dr. Barrett:I am a runner. Even that's weird to say. I would so that's good. That's good language because that language really helps, adopt into your DNA. And then you're then you you become confident in who you are. So that's beautiful. So good. So our listeners, again, just wide variety of people.
Dr. Barrett:And but most of them are just passionate about being healthy, and everyone's in a different place. So any, like, last, messages for the listeners in terms of they are in this journey of healthy living and whether it has to do with running or whether it has to do with another, you know, perspective of their health. Any last words of wisdom from either one of you to our listeners?
Mary Cates:I would just say, moving your body in general is really the key, but the piece of it that I think some people don't don't take to the next level is just doing it outside. I think there's such a benefit to being outside. That's one of the reasons I actually love running is just being outside. And I mean, we can work out in gyms.
Mary Cates:I mean, we're on treadmills probably more than we wanna be, you know, when it's really cold or but if you can actually be outdoors, you know, in the sunshine or in the woods, you know, there's just a huge benefit. There's research that shows that, you know, nature is so good for our brains and that would be the piece that I would say. Yeah. Move your body for sure, but then try to do it outdoors if you can. So.
Dr. Barrett:I was running today right before the episode.
Mary Cates:Mhmm.
Dr. Barrett:And the sun was shining.
Mary Cates:Yeah.
Dr. Barrett:It was so cold.
Mary Cates:I know.
Dr. Barrett:But it was so nice.
Mary Cates:I know.
Dr. Barrett:It was like the, like, it's cold, but when that sun hits... It was so nice at the same time. So.
Mary Cates:Yeah.
Dr. Barrett:David, what you got?
David Compton:I would say don't do it alone. So that's, you know, that's one of the things that we learn in the running community, and I've seen it in, you know, other communities, especially, you know, like CrossFit as well. You don't do it alone. If you're, you know, if if you're not with the if you've not found your community or you've not found a place that you feel like you fit in, like, that's important. So volunteer.
David Compton:Sign up for an event. Sign up for a CrossFit event. Sign up for a running event. You don't have to be a runner, you don't have to be a CrossFitter. Go see what that community is like and see if you enjoy it.
David Compton:And then if so, you might find your community. And we see that all the time in running where people will volunteer for an event, know nothing about it, but immediately become part of our family and just they're you know, they begin running. They start asking questions. Usually, they ask Mary questions. Of course.
David Compton:But, you know, that's the thing. It's like don't be afraid. If you've got something you wanna try, you don't have to try it. Go volunteer and see it and see the people, and you'll learn about the community then and see if you wanna be a part of it.
Dr. Barrett:Yeah. Strength in numbers for sure. And I'll say, even to to push that a little bit further, get coached. Coaching creates a different level of accountability. And for me, the best thing, and especially when I'm in these running seasons, the best thing I have is a coach in my corner.
Dr. Barrett:Mary, you are a huge gift because I just get to show up and I look at it and I do it. Like there's no other thought. There's no thought of like I'm not gonna do it. I'm gonna do it. So just to have it in front of me, okay, let's check the box today.
Dr. Barrett:And there's one less thought because if I have to program it, there's more thought into, oh, maybe maybe I just switched up the programming today, and then that snowballs.
Mary Cates:As a coach, I can say that
Dr. Barrett:Coaches need coaches.
Mary Cates:Exactly. So I fully believe in that a 100%.
Dr. Barrett:Yeah. So good. Thanks for adding value to our people today. From your guys' perspective, it's so good. So truly, thank you for being here on today's episode.
Mary Cates:Well, thanks for what you do.
David Compton:Yeah. Yes. Thank you for having us on, and thank you for being my chiropractor. Absolutely.
Dr. Barrett:Alright. Thanks again for listening to another episode of The Real Health Podcast.
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