Author: Devon

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The Myth of Overuse: Why It’s Underuse That Wears Us Out

Devon Hornby LMT, ABT

We’ve been taught to fear movement.
To believe that our bodies are fragile machines that wear down like old tires. “Don’t overdo it.” “You’re wearing out your knees.” “You’ve only got one back.” These phrases have been repeated so often they’ve become cultural truth.

But the truth of the body tells a different story.
It’s not overuse that wears us out—it’s underuse.

The Body Thrives on Motion

Every joint, every muscle, every ligament is built for motion and pressure. When we move fully and often—when we flex, twist, reach, and load the body—the tissues are nourished. Synovial fluid circulates, cartilage is hydrated, and cellular repair is stimulated.

Movement is not just mechanical; it’s metabolic. It feeds the system. A joint that moves through its full range of motion regularly is like a river that keeps itself clean and alive. A joint that’s rarely used—one that’s kept “safe” and still—begins to stagnate.

We call this “wear and tear,” but much of what we see as degeneration is actually the body’s adaptation to lack of movement and lack of load.

Motion Is Lotion

Cartilage, tendons, fascia, and bone are all living tissues that depend on mechanical stimulation.
When a joint bears weight, the pressure helps drive nutrients in and waste products out. Without that load, the cartilage starves. The body reads this underuse as disinterest—it stops investing in tissue that’s not being called upon.

In truth, the body’s intelligence is always economical.
Use it, and it grows stronger. Neglect it, and it withers.

This is the opposite of the old mechanical model that sees joints as parts on a car that simply wear out. The body is not a machine; it’s an ecosystem that thrives on movement, adaptation, and renewal.

Range of Motion Is Life

Every joint has a full spectrum of expression—a range of possible shapes and orientations that keep it healthy. When we only use a fraction of that range, the unused parts of the joint become less hydrated and less responsive. Muscles shorten, fascia stiffens, and circulation diminishes.

This is why stretching and mobilizing isn’t about “loosening up.” It’s about reintroducing the body to its own potential. When we move fully and with awareness, we’re sending a message to our cells: this space is still alive, still needed, still part of me.

Load, Strain, and Regeneration

It might sound counterintuitive, but strain—applied wisely—is what stimulates regeneration.
Bone density increases with load. Collagen fibers align and strengthen in response to tensile stress. Even microtears in muscle fibers trigger the growth and repair that make us stronger.

The key is intelligent load: mindful, progressive, and varied.
Our tissues crave this dialogue between challenge and recovery. This is how the body learns resilience, adaptability, and grace.

The Real Cause of “Overuse”

When people talk about “overuse injuries,” what’s often happening isn’t that the joint was used too much—it’s that it was used too repetitively in a limited pattern, without the balance of full range or recovery. In other words, the injury isn’t from too much movement, but from too little variety.

Healthy motion is multidimensional, fluid, and alive.
It spirals, it shifts, it plays. It doesn’t repeat the same narrow track.

Reclaiming the Natural Design

The human body is a masterpiece of self-renewing design. It’s built to move, to bear weight, to stretch, to adapt, and to repair itself throughout a lifetime. The idea that we “wear out” our joints is an outdated myth born from a mechanical worldview that has forgotten the living intelligence of the body.

When we reclaim our range of motion, load our tissues, and honor the body’s natural need for movement and strain, we awaken this regenerative intelligence.
The result is not just strength or flexibility—it’s vitality.

In practice:
Move fully. Load wisely. Rest deeply.
You don’t wear out your body by using it.
You wear it out by holding back from life.

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Presence as Social Medicine: We Heal Together

Over the past few articles, I’ve traced a thread that begins with the body’s metabolic rhythms and extends all the way to the health of our communities. We started with GLP-1 and natural pathways for weight loss, then explored cortisol—its role in energy, weight regulation, and immune resilience. From there, we saw how disrupted cortisol rhythms undermine not only metabolism but also our ability to fight infection and even ward off chronic disease. Finally, we turned to the nervous system, presence, and the social dimension of regulation.

Now it’s time to bring it all together.

From Hormones to Presence

Metabolic health, stress physiology, and immunity are deeply interwoven. When cortisol cycles function properly—spiking in the morning, tapering at night—we experience steady energy, restorative sleep, and resilient immunity (Clow et al., 2010). When they break down, metabolism falters, weight loss becomes difficult, and the immune system is suppressed, increasing vulnerability to chronic illness and infection (Sapolsky, 2004).

But cortisol itself is only part of the picture. Cortisol rhythms are regulated by the nervous system, which is shaped by our daily experiences of safety and threat. This is where presence enters the story.

Presence: A Physiological State

Presence is not just a mental quality—it’s a physiological state. When the nervous system is regulated, we are in the “window of presence”: awake, focused, grounded, and socially open. This state supports healthy cortisol rhythms, balanced immunity, and a resilient metabolism. In contrast, chronic stress narrows or collapses that window, leaving us stuck in fight, flight, or freeze.

Polyvagal Theory describes how safety cues—eye contact, voice tone, attunement—activate the ventral vagal system, which allows us to rest, digest, heal, and connect (Porges, 2011). In this way, presence is a doorway to health across multiple systems.

Presence Is Contagious

Perhaps the most profound insight of recent neuroscience is this: presence is social. Our nervous systems are constantly co-regulating. A calm presence helps others settle; a dysregulated presence can spread stress and defensiveness. This isn’t metaphor—it’s measurable. Heart rhythms synchronize in close relationships, cortisol levels shift in response to social safety, and immune function is directly influenced by social support (Feldman, 2017; Holt-Lunstad et al., 2015).

This means presence is not only self-care but also social medicine. By regulating ourselves, we contribute to the regulation of those around us. This ripple effect can transform families, workplaces, and communities.

Healing the Whole

When we look back at this arc—from GLP-1 and metabolism to cortisol and immunity, to presence and co-regulation—we see that health is never just an individual pursuit. It is always embedded in relationship. We eat, sleep, move, and breathe as organisms who are constantly in dialogue with others. Our healing is communal.

To restore health on any level, we must cultivate presence. This means respecting natural rhythms (light, food, sleep), tending to nervous system balance (through breath, awareness, and therapeutic practices), and honoring the power of coregulation.

In a time of rising stress, disconnection, and chronic illness, presence is medicine we can all offer—by being here, together, with awareness, calm, and care.

References

  • Clow, A., Hucklebridge, F., Stalder, T., Evans, P., & Thorn, L. (2010). The cortisol awakening response: More than a measure of HPA axis function. Psychoneuroendocrinology, 35(1), 1–17. https://doi.org/10.1016/j.psyneuen.2010.03.017
  • Feldman, R. (2017). The neurobiology of human attachments. Annual Review of Clinical Psychology, 13, 1–27. https://doi.org/10.1146/annurev-clinpsy-032816-045153
  • Holt-Lunstad, J., Smith, T. B., Baker, M., Harris, T., & Stephenson, D. (2015). Loneliness and social isolation as risk factors for mortality: A meta-analytic review. Perspectives on Psychological Science, 10(2), 227–237. https://doi.org/10.1177/1745691614568352
  • Porges, S. W. (2011). The polyvagal theory: Neurophysiological foundations of emotions, attachment, communication, and self-regulation. W. W. Norton.

Sapolsky, R. M. (2004). Why zebras don’t get ulcers: The acclaimed guide to stress, stress-related diseases, and coping. Henry Holt.

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The Social Dimension of Presence: How Coregulation Heals Us Together

In my last piece, I explored how a regulated nervous system restores healthy cortisol rhythms, strengthens immunity, and protects us from chronic illness. But presence isn’t just something we cultivate alone—it’s inherently social. We are designed to regulate in relationship, and when this breaks down, both health and community suffer.

Nervous Systems in Conversation

Neuroscience confirms what we feel intuitively: our nervous systems are always in conversation. Through subtle cues—facial expression, tone of voice, posture, breath—we signal either safety or threat. These cues travel beneath conscious awareness, shaping the state of the autonomic nervous system in those around us.

Stephen Porges’ Polyvagal Theory describes how the ventral vagal system enables social engagement: eye contact, prosody of voice, and relaxed facial expression send signals of safety that calm others (Porges, 2011). When we co-regulate, stress hormones drop, heart rhythms synchronize, and the body finds balance (Feldman, 2017).

Social Dysregulation: The Cost of Disconnection

When we lose presence—through chronic stress, trauma, or isolation—the consequences ripple out. Cortisol rhythms flatten, immune resilience falters, and social trust erodes. We become more defensive, less empathic, and less able to truly connect.

This breakdown of coregulation doesn’t just harm individuals—it frays the fabric of society. Rising loneliness, polarization, and distrust reflect nervous systems that are chronically dysregulated. In fact, chronic loneliness itself is linked to increased inflammation, impaired immunity, and higher risk of mortality (Holt-Lunstad et al., 2015).

Presence as Social Medicine

The good news: presence is contagious. When one nervous system settles, others nearby often follow. Think of how a calm leader shifts a tense room, or how a therapist’s grounded presence allows a client to access deeper safety. This is not just metaphor—it’s physiology. Studies show that heart rate variability, cortisol, and even immune markers are influenced by relational presence (Thayer & Lane, 2000).

This is why presence is not only self-care but social care. When we practice regulation—through breath, awareness, or therapeutic support—we ripple safety outward. We become anchors for families, workplaces, and communities.

From Personal to Collective Healing

If we want healthier societies, we must nurture collective presence. This means valuing spaces where nervous systems can co-regulate: authentic conversation, supportive communities, therapeutic relationships, shared practices of stillness and movement.

Just as dysregulation spreads, so does presence. By reclaiming the social dimension of nervous system health, we open the possibility of communities that are more resilient, compassionate, and whole.

Looking Ahead

In the next article, I’ll explore practices of social presence and co-regulation—how to create environments of safety and attunement that not only heal the individual but restore trust in the collective.

References

  • Feldman, R. (2017). The neurobiology of human attachments. Annual Review of Clinical Psychology, 13, 1–27. https://doi.org/10.1146/annurev-clinpsy-032816-045153
  • Holt-Lunstad, J., Smith, T. B., Baker, M., Harris, T., & Stephenson, D. (2015). Loneliness and social isolation as risk factors for mortality: A meta-analytic review. Perspectives on Psychological Science, 10(2), 227–237. https://doi.org/10.1177/1745691614568352
  • Porges, S. W. (2011). The Polyvagal Theory: Neurophysiological foundations of emotions, attachment, communication, and self-regulation. New York: W.W. Norton.
  • Thayer, J. F., & Lane, R. D. (2000). A model of neurovisceral integration in emotion regulation and dysregulation. Biological Psychology, 79(2), 212–223. https://doi.org/10.1016/S0149-7634(00)00007-6
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Presence, the Nervous System, and the Biology of Connection

In my last article, we explored how chronic stress and disrupted cortisol rhythms don’t just affect weight—they weaken our immune system, increase our vulnerability to viruses, and may even open the door to cancer by suppressing the body’s natural defense cells [1,2]. The lesson was clear: stress hormones aren’t just about “feeling stressed”—they are direct messengers of our nervous system’s state.

Here, I want to step further into the heart of the matter: how regulating the nervous system restores cortisol rhythms, expands our window of presence, and allows us to co-regulate with others.

The Window of Presence: Where Healing Happens

The window of presence—sometimes called the window of tolerance—describes the physiological range in which our nervous system can flexibly move between sympathetic activation (clarity, drive, mobilization) and parasympathetic settling (rest, digestion, repair) [3]. Within this window, cortisol follows its natural rhythm: rising in the morning to energize us, tapering during the day, and quieting at night so we can restore [4].

When we’re outside this window—stuck in fight/flight hyperarousal or collapsed hypoarousal—cortisol either spikes chronically or flattens out. Both states undermine health: the immune system is suppressed, inflammation rises, and our body loses its adaptive resilience [5,6].

Coregulation: Why Presence is Social

Humans don’t regulate alone—we’re wired for coregulation. The nervous system evolved to take cues of safety from other nervous systems. This is why a calm therapist, parent, or friend can literally shift your physiology—slowing breath, reducing cortisol, and widening the window of presence [7].

Polyvagal research shows that the ventral vagal system is key for social safety and resilience, allowing heart rate, breath, and immune function to harmonize with the presence of others [8]. Chronic dysregulation not only erodes immune defenses, but also isolates us socially, creating a loop of stress and vulnerability. Conversely, regulated presence fosters healing at both the cellular and relational level.

From Biology to Practice: Cultivating Regulation

The good news is, we can practice presence. Approaches that bring the nervous system back into balance include:

  • Breath practices that lengthen the exhale and engage the vagus nerve [9].
  • Mindfulness and body awareness that bring attention into the here-and-now [10].
  • Manual therapies like craniosacral work that gently support the nervous system in reorganizing [11].
  • Movement practices like qigong or yoga that balance sympathetic and parasympathetic tone [12].
  • Relational repair—being with another nervous system in safety, attunement, and trust [13].

These aren’t luxuries. They are ways to restore natural cortisol rhythms, reclaim immune resilience, and re-enter the window of presence—where health, vitality, and authentic connection emerge.

Looking Ahead

The implications are profound: health is not only about biochemistry, but about presence. A regulated nervous system is not just a private experience—it’s a social medicine. In my next piece, I’ll dive more deeply into the social dimension of presence, and how cultivating coregulation can reshape communities, not just individuals.

References

  1. Schreier, H. M., Miller, G. E., Chen, E. (2016). Cumulative risk exposure and mental health in children and adolescents: The moderating roles of coping and cortisol reactivity. Annals of Behavioral Medicine, 50(5), 612–625. https://doi.org/10.1007/s12160-015-9736-6
  2. Miller, G. E., Chen, E., & Zhou, E. S. (2007). If it goes up, must it come down? Chronic stress and the hypothalamic–pituitary–adrenocortical axis in humans. Psychological Bulletin, 133(1), 25–45. https://doi.org/10.1037/0033-2909.133.1.25
  3. Siegel, D. J. (1999). The Developing Mind. New York: Guilford Press.
  4. Adam, E. K., & Kumari, M. (2009). Assessing salivary cortisol in large-scale, epidemiological research. Psychoneuroendocrinology, 34(10), 1423–1436. https://doi.org/10.1016/j.psyneuen.2009.06.011
  5. McEwen, B. S. (1998). Protective and damaging effects of stress mediators. New England Journal of Medicine, 338(3), 171–179. https://doi.org/10.1056/NEJM199801153380307
  6. Sapolsky, R. M. (2004). Why Zebras Don’t Get Ulcers. New York: Henry Holt.
  7. Feldman, R. (2007). Parent–infant synchrony and the construction of shared timing; physiological precursors, developmental outcomes, and risk conditions. Journal of Child Psychology and Psychiatry, 48(3–4), 329–354. https://doi.org/10.1111/j.1469-7610.2006.01701.x
  8. Porges, S. W. (2011). The Polyvagal Theory: Neurophysiological Foundations of Emotions, Attachment, Communication, and Self-regulation. New York: W.W. Norton.
  9. Zaccaro, A., et al. (2018). How breath-control can change your life: A systematic review on psychophysiological correlates of slow breathing. Frontiers in Human Neuroscience, 12, 353. https://doi.org/10.3389/fnhum.2018.00353
  10. Davidson, R. J., & McEwen, B. S. (2012). Social influences on neuroplasticity: Stress and interventions to promote well-being. Nature Neuroscience, 15(5), 689–695. https://doi.org/10.1038/nn.3093
  11. Haller, H., et al. (2011). Craniosacral therapy for the treatment of chronic pain: A systematic review and meta-analysis. Complementary Therapies in Medicine, 19(6), 343–350. https://doi.org/10.1016/j.ctim.2011.08.002
  12. Li, A. W., & Goldsmith, C. A. (2012). The effects of yoga on anxiety and stress. Alternative Medicine Review, 17(1), 21–35. PMID: 22502620
  13. Schore, A. N. (2012). The Science of the Art of Psychotherapy. New York: W.W. Norton.
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Cortisol, Immunity, and the Deep Biology of Resilience

In my recent exploration of cortisol’s rhythms and their role in weight and metabolic health, I noted how disrupted cortisol cycles sabotage our efforts toward balance. But when cortisol is chronically dysregulated, its reach extends far beyond fatigue and cravings—it penetrates deeply into our immune system, shaping how we manage infection, inflammation, and even long-term vulnerability to chronic illness or cancer.

When Cortisol Distorts Immunity

Cortisol’s anti-inflammatory action can be life-saving in acute situations, but when sustained, it suppresses immunity. Under chronic stress, essential immune cells—like macrophages, T cells, and natural killer (NK) cells—lose their effectiveness. This leaves the body more susceptible to viral persistence, slower wound healing, reduced vaccine response, and weaker surveillance against abnormal cells that can become malignant (Dhabhar, 2014; Cohen et al., 2012; Antoni & Dhabhar, 2019).

Research consistently shows that people under chronic stress experience more frequent infections, slower recovery from viruses, and poorer immune vigilance (Glaser & Kiecolt-Glaser, 2005; Segerstrom & Miller, 2004). Dysregulated cortisol rhythms are also linked with increased cancer risk due to the combination of immune suppression, chronic inflammation, and impaired cellular repair (Reiche et al., 2004; Antoni et al., 2006).

Why This Matters: Nervous System, Presence, and Coregulation

Cortisol isn’t just a hormone to “fix”—it’s a chemical reflection of our nervous system’s perception of safety or threat. Healthy cortisol cycles arise when we live within what I call the window of presence—a space where autonomic balance is accessible and we can fluidly shift between activation and rest.

When our nervous systems are regulated, cortisol rhythms restore their natural ebb and flow. This supports not only immunity, digestion, and metabolism, but also our capacity for co-regulation with others, strengthening relationships, resilience, and community health.

Looking Ahead: Presence as Health, and Health as Presence

This piece lays the foundation for what comes next: exploring how the window of presence—supported through nervous system regulation—shapes not just personal biology, but also empathy, collective balance, and social resilience.

References

  • Antoni, M. H., Lutgendorf, S. K., Cole, S. W., Dhabhar, F. S., Sephton, S. E., McDonald, P. G., Stefanek, M., & Sood, A. K. (2006). The influence of bio-behavioural factors on tumour biology: pathways and mechanisms. Nature Reviews Cancer, 6(3), 240–248.
  • Antoni, M. H., & Dhabhar, F. S. (2019). The impact of psychosocial stress and stress management on immune responses in patients with cancer. Cancer, 125(9), 1417–1431.
  • Cohen, S., Janicki-Deverts, D., & Miller, G. E. (2012). Psychological stress and disease. JAMA, 298(14), 1685–1687.
  • Dhabhar, F. S. (2014). Effects of stress on immune function: the good, the bad, and the beautiful. Immunologic Research, 58(2–3), 193–210.
  • Glaser, R., & Kiecolt-Glaser, J. K. (2005). Stress-induced immune dysfunction: implications for health. Nature Reviews Immunology, 5(3), 243–251.
  • Reiche, E. M. V., Nunes, S. O. V., & Morimoto, H. K. (2004). Stress, depression, the immune system, and cancer. The Lancet Oncology, 5(10), 617–625.
  • Segerstrom, S. C., & Miller, G. E. (2004). Psychological stress and the human immune system: a meta-analytic study of 30 years of inquiry. Psychological Bulletin, 130(4), 601–630.
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Cortisol, Weight, and the Path to Healthy Rhythms

In my recent article on GLP-1 and natural ways to support weight loss, we explored how certain lifestyle choices can mimic or stimulate the effects of this important hormone, helping regulate appetite and improve metabolic health without pharmaceuticals. Today, I’d like to take that conversation a step further—looking at another key player in the weight and wellness puzzle: cortisol.

Cortisol is often misunderstood. Known as the “stress hormone,” it has a reputation for causing trouble—especially when it’s elevated for long periods. But like most of our hormones, cortisol is not inherently “bad.” In fact, we need it. When released in the right amounts at the right times, cortisol gives us energy, sharpens our focus, and helps regulate blood sugar and inflammation. The problem comes when our natural rhythms are disrupted.

The Cortisol Cycle: Morning Sunlight, Evening Calm

Our bodies are designed for cortisol to peak in the morning—a natural “wake-up” signal. Exposure to early morning sunlight helps trigger this spike by stimulating the brain’s suprachiasmatic nucleus (SCN), which in turn regulates cortisol release from the adrenal glands (Chellappa et al., 2020). This healthy morning peak sets us up for alertness and productivity during the day. As the day progresses, cortisol should gradually decline, allowing our bodies to relax, repair, and prepare for deep sleep at night.

But here’s the challenge: many of us are living in ways that disrupt this cycle. Late-night blue light exposure from screens, chronic stress, irregular eating patterns, and poor sleep hygiene can all keep cortisol levels elevated into the evening (Chang et al., 2015). This not only impacts our sleep but also interferes with weight regulation.

Cortisol and Weight Gain

When cortisol stays high for too long, the body shifts into a state that favors fat storage—particularly around the abdomen (Björntorp, 2001). Chronic elevation can also lead to insulin resistance, muscle breakdown, and an increased drive to eat calorie-dense foods (Adam & Epel, 2007). This is part of why stress-eating feels so hard to control—it’s not just willpower, it’s biology.

Holistic Strategies for Regulating Cortisol

The good news: we can influence cortisol rhythms in a healthy way. Here are some evidence-supported strategies:

1. Morning Sunlight Exposure

  • Aim for 10–20 minutes of natural light soon after waking to stimulate the morning cortisol spike and help reset your circadian clock.

2. Diet for Steady Energy

  • Eat balanced meals with protein, healthy fats, and fiber to avoid blood sugar crashes that trigger cortisol release.
  • Avoid excessive caffeine late in the day, as it can keep cortisol elevated into the evening.

3. Mindfulness and Breathing Practices

  • Slow, diaphragmatic breathing, meditation, and mindful body awareness practices have been shown to reduce cortisol (Pascoe et al., 2017). Even a few minutes can help shift your nervous system out of stress mode.

4. Exercise with Balance

  • Regular movement supports healthy cortisol rhythms—but timing matters. Morning workouts can align with the natural cortisol peak, while intense evening exercise may delay cortisol’s drop-off.

5. Manual Therapies, Including Craniosacral

  • Body-centered therapies can help reset the nervous system, promoting parasympathetic (rest-and-digest) activity and supporting the evening decline in cortisol.

6. Sleep Hygiene & Blue Light Reduction

  • Limit blue light from phones, tablets, and TVs in the hour or two before bed, or use blue-light-blocking glasses.
  • Keep a consistent sleep-wake schedule to reinforce your body’s natural rhythms.

When we work with the body’s design—supporting cortisol’s natural rise and fall—we not only improve energy and focus but also create the conditions for healthy metabolism and sustainable weight loss. This is the opposite of a “quick fix.” It’s about restoring the cycles nature intended, so your body can do what it’s designed to do: stay balanced, strong, and adaptable.

References:

  • Adam, T. C., & Epel, E. S. (2007). Stress, eating, and the reward system. Physiology & Behavior, 91(4), 449–458.
  • Björntorp, P. (2001). Do stress reactions cause abdominal obesity and comorbidities? Obesity Reviews, 2(2), 73–86.
  • Chang, A. M., Aeschbach, D., Duffy, J. F., & Czeisler, C. A. (2015). Evening use of light-emitting eReaders negatively affects sleep, circadian timing, and next-morning alertness. Proceedings of the National Academy of Sciences, 112(4), 1232–1237.
  • Chellappa, S. L., et al. (2020). Daytime light exposure modulates the cortisol awakening response in healthy participants. Psychoneuroendocrinology, 115, 104649.
  • Pascoe, M. C., Thompson, D. R., & Ski, C. F. (2017). Yoga, mindfulness-based stress reduction and stress-related physiological measures: A meta-analysis. Psychoneuroendocrinology, 86, 152–168.
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Rethinking Willpower: How Trauma, the Gut, and GLP-1 Shape Our Relationship With Food

For decades, people struggling with weight have been shamed, blamed, or dismissed—as if a lack of willpower or discipline were the only things standing between them and lasting health. But emerging science and deeper somatic insight tell a different story.

We now understand that impulse control, emotional regulation, and sustainable eating habits are not simply matters of character—they are profoundly influenced by physiology and unresolved trauma.

When the nervous system is dysregulated—whether due to chronic stress, early developmental trauma, or repeated emotional overwhelm—it becomes exceedingly difficult to feel grounded, embodied, or in control of urges. Compulsive eating, bingeing, and erratic appetite patterns are not moral failings; they are adaptive survival responses rooted in the body’s attempt to soothe or stabilize itself.

At the same time, science has revealed another piece of the puzzle: the role of GLP-1 (glucagon-like peptide-1), a powerful hormone produced in the gut that governs satiety, appetite regulation, and blood sugar balance. When GLP-1 is deficient or poorly expressed, even people with excellent intentions and insight can struggle with overwhelming cravings, blood sugar crashes, and metabolic dysregulation that sabotage their efforts.

This biological reality is now being widely acknowledged with the rise of GLP-1–based medications like Ozempic and Wegovy, which mimic the effects of this hormone to curb appetite and aid in weight loss.

But what’s often left out of the conversation is this:
There are effective, natural, and holistic ways to support your body’s own GLP-1 production—and they begin with the gut, the microbiome, and metabolic pathways like AMPK.

What is GLP-1 and Why Does It Matter?

GLP-1 is an incretin hormone released from the gut in response to food intake. Its primary roles include:

  • Enhancing insulin secretion in a glucose-dependent manner
  • Suppressing glucagon, reducing liver glucose production
  • Slowing gastric emptying to prolong satiety
  • Signaling the brain to reduce appetite and cravings
  • Improving insulin sensitivity and beta-cell health

When functioning well, GLP-1 helps regulate blood sugar, supports weight stability, and reduces overeating. When deficient, it can feel like the “brakes” on appetite control are missing.

The Gut–GLP-1 Connection: Probiotics as a Key Player

Your gut microbiome has a direct influence on GLP-1 release from intestinal L-cells.

How this works:

  • Certain gut bacteria produce short-chain fatty acids (SCFAs) like butyrate and propionate, which stimulate GLP-1 secretion via G-protein–coupled receptors GPR41 and GPR43 [Tolhurst et al., 2012].
  • Probiotic strains such as Bifidobacterium longum, Lactobacillus plantarum, and Lactobacillus reuteri have been shown to increase SCFA production and reduce gut inflammation, which supports healthy GLP-1 expression [Kobyliak et al., 2016].
  • Akkermansia muciniphila, in particular, has been associated with improved metabolic function and higher GLP-1 activity [Everard et al., 2013].

Practical takeaway: A high-quality multi-strain probiotic combined with prebiotic fibers (inulin, resistant starch, partially hydrolyzed guar gum) can help cultivate a microbiome that naturally supports GLP-1 production.

Berberine: Nature’s GLP-1 Enhancer and AMPK Activator

Berberine is a plant alkaloid found in Berberis vulgaris and Coptis chinensis. It has been shown to:

  • Stimulate GLP-1 release from intestinal L-cells [Zhang et al., 2010]
  • Activate AMPK (adenosine monophosphate–activated protein kinase), the body’s “metabolic master switch” that promotes fat burning, improves insulin sensitivity, and reduces inflammation [Yin et al., 2008]

Why Dihydroberberine is Superior

Standard berberine has low bioavailability—less than 1% absorption. Gut microbes convert it into dihydroberberine (DHB), which is absorbed more efficiently before being oxidized back to berberine in the bloodstream.

Advantages of dihydroberberine:

  • Up to 5x higher absorption than berberine [Turner et al., 2008]
  • Fewer gastrointestinal side effects
  • Effective at lower doses (100–300 mg vs. 500–1500 mg)

DHB, paired with chromium, alpha-lipoic acid, or cinnamon extract, can further enhance glucose control and metabolic benefits.

Other AMPK-Boosting, GLP-1-Supporting Strategies

  1. Exercise – Both aerobic and resistance training strongly activate AMPK and improve GLP-1 signaling [Jørgensen et al., 2004].
  2. Intermittent fasting or time-restricted eating – Increases AMPK activity and GLP-1 sensitivity.
  3. Polyphenols – Green tea (EGCG), quercetin, resveratrol, and curcumin activate AMPK [Zang et al., 2006].
  4. Cold exposure – Brief cold stress can stimulate AMPK via mitochondrial adaptation.
  5. Sleep and stress regulation – Trauma-informed practices, meditation, breathwork, and gentle body therapies help regulate the nervous system and indirectly support GLP-1 function.

The Takeaway

If you’ve struggled with food cravings, weight gain, or maintaining disciplined eating habits, it may not be about willpower at all. Trauma, nervous system dysregulation, and GLP-1 deficiency can all work against you.

By restoring your microbiome, supporting metabolic health with probiotics, dihydroberberine, and AMPK-activating practices, and working gently with your body’s nervous system, you can create the internal environment for appetite balance, metabolic resilience, and true healing.

References

  1. Nauck MA, Meier JJ. (2019). “Incretin hormones: Their role in health and disease.” Diabetes, Obesity and Metabolism, 21 Suppl 1:5–21.
  2. Tolhurst G, et al. (2012). “Short-chain fatty acids stimulate GLP-1 secretion via the G-protein–coupled receptor FFAR2.” Diabetes, 61(2):364–371.
  3. Kobyliak N, et al. (2016). “Probiotics and GLP-1: A novel link in metabolic regulation?” Nutrients, 8(12):720.
  4. Everard A, et al. (2013). “Cross-talk between Akkermansia muciniphila and intestinal epithelium controls diet-induced obesity.” PNAS, 110(22):9066–71.
  5. Zhang Q, et al. (2010). “Berberine stimulates GLP-1 secretion from L-cells via GPR43 activation.” Diabetes, 59(11):2623–2631.
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  7. Wang Y, et al. (2017). “Gut microbiota metabolism of berberine and its contribution to therapeutic effects.” Drug Metabolism and Disposition, 45(2):115–123.
  8. Turner N, et al. (2008). “Enhanced absorption and improved metabolic profile of dihydroberberine.” Journal of Nutritional Biochemistry, 19(12):817–826.
  9. Jørgensen SB, et al. (2004). “Exercise activates AMPK in human skeletal muscle.” Journal of Physiology, 574(Pt 2): 539–549.
  10. Zang M, et al. (2006). “AMPK activation by resveratrol promotes mitochondrial function and protects against metabolic disease.” Cell Metabolism, 4(6): 417–428.
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The Alchemy of Emotional Pain: Why Feeling Fully is the Path to Healing

Devon Hornby, LMT, ABT

In a culture that prizes productivity, speed, and emotional composure, the idea of being with our emotional pain can feel counterintuitive—if not outright dangerous. We’re taught to push through, numb out, or rationalize our feelings rather than feel them. But the refusal to be with our pain doesn’t make it go away—it buries it deep in the body, where it festers as chronic tension, emotional disconnection, or even physical illness.

Instead, allowing pain to unfold—honoring it as a process rather than a problem—can transform our inner lives. When given the space and presence it needs, emotional pain becomes a teacher, not a tormentor.

Pain Demands to Be Felt

Psychologist Carl Jung once said, “Neurosis is always a substitute for legitimate suffering.” Pain that is unprocessed doesn’t disappear; it recycles. We may bypass it with distractions or spiritual platitudes, but the body keeps the score. Research shows that unprocessed trauma and emotional stress are deeply implicated in a range of chronic conditions—from autoimmune disorders to cardiovascular disease to chronic fatigue syndrome (Van der Kolk, 2014; Dube et al., 2003).

Pain that doesn’t move through us becomes stuck pain—what somatic therapists might call an “inertial fulcrum” or a holding pattern in the body-mind. It colors our perceptions, dampens our vitality, and narrows our ability to engage authentically with ourselves and others.

The Consequences of Avoidance

When we suppress emotional pain, it often finds other outlets. Compulsive behaviors, addictions, workaholism, codependency, perfectionism—these are just some of the coping strategies we unconsciously deploy to avoid feeling what hurts.

According to Gabor Maté, addiction is not about the substance or behavior itself, but about the pain underneath: “The question is not why the addiction, but why the pain” (Maté, 2008). Emotional pain seeks resolution, and if we don’t offer it a conscious path, it will express itself unconsciously.

The more we avoid emotional discomfort, the more it runs our lives from the shadows. As psychologist Robert Stolorow writes, unacknowledged pain can create a persistent sense of dis-ease that not only affects mood but also reshapes identity itself (Stolorow, 2007).

The Process of Unfoldment

Emotional pain is not static. Like a wound that wants to heal, it has a natural trajectory—if we allow it. Being with emotional pain means creating space for it to unfold in its own time, without judgment or rush. This may involve:

  • Feeling the raw sensation of grief, sadness, rage, or fear
  • Listening without analysis to what that pain might be trying to say
  • Allowing waves of emotion to move through the body without suppressing or acting out
  • Resting in compassionate presence as a witness rather than a fixer

Research in affective neuroscience confirms that emotions, when allowed to rise and fall naturally, complete their cycle in about 90 seconds (Jill Bolte Taylor, 2006). It is our resistance—our fear of what we’ll find—that prolongs suffering.

Growth Through Grief

When we surrender to the pain, something remarkable happens: we grow.

Pain metabolized becomes wisdom. We gain emotional range, resilience, and depth of presence. We learn that we are strong enough to feel what is true. And we become more available—not just to our own inner world, but to others who are suffering.

Compassion, after all, doesn’t arise from pity or theory—it comes from having walked through the fire ourselves. As we learn to hold space for our own pain, we become more able to meet the pain of others without flinching or fixing.

This is the soil in which mature love, community, and deep healing grow.

A Path Toward Wholeness

Choosing to be with our emotional pain is not a detour from healing—it is the healing. It’s the essential practice of returning to ourselves, again and again, with tenderness. It’s the act of saying: I am worthy of being felt, even in my sorrow.

As Rainer Maria Rilke once wrote, “Let everything happen to you: beauty and terror. Just keep going. No feeling is final.”

By turning toward our pain with presence, we restore movement to what is stuck, and allow our inner life to reorganize around a deeper axis of truth, compassion, and integrity.

Citations

  • Van der Kolk, B. (2014). The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma. Viking.
  • Dube, S. R., Felitti, V. J., Dong, M., Giles, W. H., & Anda, R. F. (2003). The impact of adverse childhood experiences on health problems: evidence from four birth cohorts dating back to 1900. Preventive Medicine, 37(3), 268–277.
  • Maté, G. (2008). In the Realm of Hungry Ghosts: Close Encounters with Addiction. Knopf Canada.
  • Stolorow, R. D. (2007). Trauma and Human Existence: Autobiographical, Psychoanalytic, and Philosophical Reflections. Routledge.
  • Taylor, J. B. (2006). My Stroke of Insight: A Brain Scientist’s Personal Journey. Viking.

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I’m Back in Austin—with a New Office & Fresh Insights to Share

Hello Friends.

I’m back in town and thrilled to reconnect with you—and to share some exciting news. After a deeply enriching journey of study and exploration, I’ve returned to Austin with new skills, new perspectives, and a beautiful new healing space to welcome you into.

My new clinic location is now open at:

Donna Andruk Realty Offices
Cornerstone Office Complex
11824 Jollyville Rd, Suite 502
Austin, TX 78759

You’ll find me in Building 5, tucked around the back of the complex. As you enter, take a left, follow the drive around to the back, and then veer right. Parking is available directly in front of our building, and I’m located on the second floor.

What’s New?

During my recent time away, I deepened my training in Biodynamic Craniosacral Therapy (BCST)—a gentle yet powerful modality that supports the body’s natural healing intelligence. I also immersed myself in the integrative wisdom of Polarity Therapy, which re-affirmed how vital it is to address the subtle flows of energy, emotion, and embodiment in truly holistic healing.

What I’m bringing back is not just a set of techniques—but a renewed appreciation for how the body communicates when deeply listened to. Whether you’re recovering from pain, navigating life transitions, or seeking deeper integration, I look forward to offering care that meets you exactly where you are.

Let’s Work Together

I’m now accepting appointments at the new location. Whether you’re a returning client or curious to experience this work for the first time, I’d be honored to work with you.

Please feel free to reach out if you have questions. You can book online through my website at devonhornby.com.

With gratitude and presence,
Devon Hornby LMT, ABT
Manual Therapist & Body Centered Therapist

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Presence Heals: Why Slowing Down Is Essential for Trauma and Pain Recovery

Devon Hornby, LMT, ABT

In our rush to “fix” pain, resolve trauma, or just get back to our lives, we often bring the same productivity mindset that led us into dysregulation in the first place. We want quick results, tangible outcomes, and to return to “normal” as fast as possible. But the body has its own timing, and it speaks in the language of presence—not performance.

The Myth of Progress

Many clients come to healing work expecting a linear path: Do the right thing, get the right result. But healing—especially from trauma or chronic pain—is nonlinear, cyclical, and deeply relational. It unfolds in layers, often surprising us with the ways old wounds surface as we begin to feel safe again.

This is why presence is essential. Without it, we may push through symptoms, override the body’s messages, or re-traumatize ourselves by trying to “perform” healing.

Nervous System Regulation Happens in Slowness

Trauma is often described as an event that was too much, too fast, or too soon. Recovery, therefore, requires the opposite: just enough, just right, and in good timing. This process cannot be rushed. Somatic therapies like Biodynamic Craniosacral Therapy (BCST) or gentle manual work invite slowness, not as a delay but as the ground for real change.

Presence allows the nervous system to shift from survival states (fight/flight/freeze) to safety and regulation. Studies have shown that mindfulness-based somatic practices reduce sympathetic arousal, improve vagal tone, and enhance interoceptive awareness—all key components in trauma resolution and pain recovery (Farb et al., 2013; Mehling et al., 2011).

Pain as a Call to Presence

Chronic pain is not just a sign of tissue damage—it is often the body’s way of signaling unresolved stress, emotional holding, or disconnection. When we meet pain with presence rather than urgency, we open a door to understanding its root. Through mindful awareness, clients often discover that beneath the ache is a protective impulse, a part of them still waiting to be met with compassion.

Presence doesn’t mean passive waiting. It means active listening. It means respecting the body’s wisdom enough to follow its pace rather than impose our own.

Healing Is Not a Productivity Project

You cannot schedule breakthroughs. You cannot outperform your pain. What you can do is show up with care, with curiosity, and with patience. As therapist and trauma educator Peter Levine writes, “Trauma is not what happens to us, but what we hold inside in the absence of an empathetic witness” (Levine, 1997). Presence—your own and another’s—is what allows that holding to unwind.

So the next time you’re tempted to push through, ask instead: Can I be with this?
Not fix it. Not rush it. Just be with it.

Because true healing begins when we choose presence over productivity.

References:

  • Farb, N. A. S., Segal, Z. V., Mayberg, H., Bean, J., McKeon, D., Fatima, Z., & Anderson, A. K. 2013. “Attending to the present: mindfulness meditation reveals distinct neural modes of self-reference.” Social Cognitive and Affective Neuroscience 2(4): 313–322. https://doi.org/10.1093/scan/nsm030
  • Mehling, W. E., Price, C., Daubenmier, J. J., Acree, M., Bartmess, E., & Stewart, A. 2011. “The Multidimensional Assessment of Interoceptive Awareness (MAIA).” PLOS ONE 7(11): e48230. https://doi.org/10.1371/journal.pone.0048230
  • Levine, Peter A. 1997. Waking the Tiger: Healing Trauma. Berkeley, CA: North Atlantic Books.