Every step you take doubles the energy your body puts into the ground — and fascia is the tissue that makes it possible. In this solo episode, Dr. Emily Splichal breaks down how to build fascial resiliency and why collagen, the structural protein behind your entire connective tissue web, is central to movement longevity. She walks through the science of the catapult effect, the three features every healthy fascia needs to have, and a full step-by-step routine you can do at home to train hydration, tensegrity, and elasticity in your tissue. She closes with a look at the regenerative medicine tools she uses in her own practice to restore fascial integrity after injury.

- Fascia is a sensory organ with over 100 million nerve endings, not just structural tissue — it's how your brain perceives where your body is in space.
- The "catapult effect" means your body can nearly double the energy absorbed at foot contact and release it on push-off, but only if your fascia is healthy.
- Fascial resilience depends on three trainable features: hydration, tensegrity (stiffness/stability), and elasticity (the rubber-band effect).
- Chronically elevated blood sugar oxidizes into free radicals that create inflammation and "stickiness" in connective tissue, accelerating fascial aging.
- A daily fascial routine — tissue mobility, elasticity work, energy transfer drills, and strength through range — can be done at home in a short amount of time.

Chapters:
0:00 Introduction — Fascial Resiliency and Collagen
1:15 What Fascia Really Is and Why It Matters
3:00 The Catapult Effect: How Fascia Multiplies Energy
7:30 Collagen 101: The Structural Protein Behind Fascia
9:00 The Three Pillars: Hydration, Tensegrity, and Elasticity
15:00 Fascia and Aging: Glucose, Stickiness, and Injury Risk
19:45 A Step-by-Step Fascial Resiliency Routine
29:00 Regenerative Medicine for Fascia: Shockwave, Biologics, and Peptides

Subscribe to Root to Rise and check out Dr. Splichal's YouTube channel for the full fascial mobilization and hydration video series referenced in this episode.

👣 Connect with Dr. Emily Splichal:
Consultations: www.dremilysplichal.com
Instagram: www.instagram.com/dremilydpm

🎧 Follow & Subscribe for More:
New episodes exploring barefoot science, nervous system health, emotional regulation, and holistic human performance.

What if anxiety, low mood, brain fog, and poor focus are not simply mental health conditions—but signals that your brain is missing the nutrients it needs to function optimally?

In this episode of Root to Rise, Dr. Emily Splichal is joined by functional nutrition therapy practitioner Laurie Hammer for an eye-opening conversation about the relationship between amino acids, neurotransmitters, and brain health. Together, they explore how serotonin, dopamine, GABA, endorphins, and blood sugar regulation influence everything from stress resilience and motivation to emotional well-being and cognitive performance.

You'll learn how chronic stress, menopause, mold exposure, viral illness, and inflammation can contribute to neurotransmitter depletion, why amino acids are the essential building blocks of brain chemistry, and how targeted nutritional support may help restore balance.

The conversation also emphasizes the importance of working with qualified healthcare providers when using nutritional strategies alongside psychiatric medications, highlighting a safe, integrative approach to supporting mental health.

Whether you're looking to better understand your own brain or support the health of those around you, this episode offers a fresh perspective on the powerful connection between nutrition, brain chemistry, and overall well-being.

Sections:
0:00 Introduction — Meet Laurie Hamer
3:30 The Five Core Neurotransmitters and What They Do
9:00 Anxiety as a Nutrient Deficiency, Not a Diagnosis
19:50 Mapping Amino Acids to Neurotransmitters
27:00 Real Client Case Studies and Amino Acid Testing
32:00 Medication, Tapering, and the Amino Acid Conversation
40:00 Hormones, Menopause, Mold Toxicity, and Brain Inflammation
47:00 Where to Find Laurie and Take Back My Brain

Follow Laurie Hamer and the Take Back My Brain podcast to learn more about amino acid therapy and brain health testing, and subscribe to Root to Rise for more conversations on the science of human potential.
https://podcasts.apple.com/us/podcast/take-back-my-brain/id1684847484

👣 Connect with Dr. Emily Splichal:
Consultations: www.dremilysplichal.com
Instagram: www.instagram.com/dremilydpm

🎧 Follow & Subscribe for More:
New episodes exploring barefoot science, nervous system health, emotional regulation, and holistic human performance.

The plantar fascia is far more than a passive arch support—it's a dynamic tissue that helps your foot absorb, store, and return energy with every step. In this solo episode, Dr. Emily Splichal explores the anatomy and function of the plantar fascia, explaining its three bands, layered structure, and connection to the Achilles tendon. She discusses how the foot transitions from a mobile shock absorber to a stable lever during movement, and why arch compression and forefoot mobility are essential for efficient walking and running. The episode also dives into running biomechanics, ground reaction forces, injury prevention, and a fascinating real-world case study involving Cirque du Soleil performers that highlights how surface vibration can influence movement and injury risk.

Chapters:
0:00 Introduction — The Athletic Arch
2:00 Plantar Fascia Anatomy: Three Bands and Two Layers
6:00 The Windlass Mechanism and Toe Extension
9:30 Metatarsal Splay and the Tie Bar Mechanism
15:45 Arch Compression, Orthotics, and Energy Potentiation
20:20 Walking vs. Running: Key Biomechanical Differences
27:00 Ground Reaction Forces, Vibration, and Muscle Tuning
35:30 Surfaces, Cirque du Soleil, and Anticipatory Stiffness

Subscribe to Root to Rise for more deep dives into the biomechanics behind movement efficiency, movement accuracy, and movement longevity.

👣 Connect with Dr. Emily Splichal:
Consultations: www.dremilysplichal.com
Instagram: www.instagram.com/dremilydpm

🎧 Follow & Subscribe for More:
New episodes exploring barefoot science, nervous system health, emotional regulation, and holistic human performance.

Body awareness isn't just mindfulness — it's a physical skill your nervous system uses with every single step, and most people lose it as they age. In this episode, Dr. Emily Splichal sits down with Joshua Holland author of The Awareness Shift and a movement educator known for his work in the barefoot and natural movement space, including his connection to Vivo Barefoot. Together they unpack body perception, proprioception, and sensory integration, then dig into developmental movement play, visualization for neurological recovery, and the mechanics of EMS suit training. The conversation moves from theory to lived practice, including real patient stories from Dr. Splichal's work with spinal cord injury rehabilitation.


- Body schema — your mind's internal map of your body in space — is a skill, not a given, and it declines with age unless trained. - Fidgeting and sensory-seeking behavior in neurodivergent children can be the nervous system's way of stimulating proprioceptors to feel grounded. - Visualization can prime motor pathways even before physical movement returns, as seen in spinal cord injury rehab. - EMS (electrical muscle stimulation) suit training can recruit deep musculature that's difficult to isolate through load-based training alone, but pulse width and contraction timing matter for safety and results. - Comfort-driven design (cushioned shoes, climate control, constant food access) may be quietly weakening the body's foundational systems.

Subscribe to Root to Rise for more conversations on foot-to-core sequencing, sensory integration, and movement longevity.

👣 Connect with Dr. Emily Splichal: Consultations: www.dremilysplichal.com Instagram: www.instagram.com/dremilydpm

🎧 Follow & Subscribe for More: New episodes exploring barefoot science, nervous system health, emotional regulation, and holistic human performance.

Your foot was not designed to be passive. It was engineered — with precision — for bipedalism, sensory integration, and the kind of movement longevity most people don't even know they are losing.

In this episode of Root to Rise, Dr. Emily Splichal takes a deep dive into the anatomy and biomechanics of the human foot, exploring exactly why it is so uniquely built for walking. She breaks down the plantar-grade tripod, the three-arch system, and the foot-to-core sequencing that connects your first metatarsal to your pelvic floor. She examines how the human foot compares to a primate's — bone by bone, muscle by muscle — and what those differences reveal about our evolutionary design.

You will learn how the Achilles tendon and plantar fascia function as an elastic return system, what the catapult effect means for forward propulsion, and why losing ankle mobility, intrinsic strength, or arch integrity collapses the entire gait pattern. Dr. Splichal also walks through the clinical progression from optimal bipedalism to the shuffling, crouched, primal gait pattern that develops when that system breaks down.

Key takeaways:

• The three biomechanical requirements of optimal human walking
• Why the rigid lever position and single heel raise are essential to gait
• How to restore foot posture through short foot, forward lean, and ball-between-heels exercises
• The difference between high-gear and low-gear push off
• How barefoot training and sensory integration reconnect the foot to the core

Follow Root to Rise on Spotify and Apple Podcasts and explore Dr. Splichal's programs and Naboso products at her practice for more on functional podiatry and barefoot science.

#BarefootScience #FunctionalPodiatry #FootHealth #MovementLongevity #FootToCore #BipedalismBiomechanics #IntrinsicFoot #GaitTraining #NeuromuscularActivation #PlanterFascia #AchillesTendon #FascialFitness #BipedFootFunction #ShortFoot #RootToRise

Walking speed is one of the most powerful biomarkers of longevity — and it depends entirely on what is happening from the ground up. In this solo episode, Dr. Emily Splichal unpacks five categories of age-related foot changes that every movement professional and health-conscious individual needs to understand: joint mobility, muscle strength, fascia and collagen, peripheral nerve function, and skin and vascular health.

She connects big toe dorsiflexion directly to step length, calf pump activation, and brain-derived neurotrophic factor — making the case that protecting the first MTP joint is a neurological investment, not just a structural one. She covers the clinical reality of sarcopenia in the intrinsic foot muscles, why fascial cross-links from elevated glucose restrict energy transfer, and how to apply neuroplasticity principles when working with neuropathy patients who are too often told to stay in their shoes.

Key topics include rocker sole mechanics, metatarsal pad application, Naboso insoles and socks for sensory stimulation, neural ball release for fascial hydration, fat pad atrophy management, and micro-circulation support through movement, vibration, and texture.

These changes are not entirely inevitable — and the habits you build now in your 20s, 30s, and 40s determine how well you move in your 60s, 70s, and 80s.

Listen now and share with a patient, practitioner, or athlete who needs this framework.

In this episode of Root to Rise, Dr. Emily Splichal sits down with Sue Hitzmann, creator of the MELT Method and a global pioneer in fascia-focused self-care.

Together, they explore the powerful intersection between fascia, sensory input, and nervous system regulation — and why sustainable movement must begin beneath the surface.

This conversation goes beyond biomechanics. It's about resilience, adaptability, and reconnecting to the body as an intelligent system.

• Why fascia is more than connective tissue — it's a communication network
• How dehydration, stress, and repetitive movement patterns alter tissue quality
• The relationship between fascia and the autonomic nervous system
• Chronic pain as a sensory processing issue
• Why subtle input can create profound change
• Longevity as adaptability — not just strength

About Sue Hitzmann:

Sue Hitzmann is a nationally recognized educator, manual therapist, and founder of the MELT Method — a revolutionary approach to restoring the supportive qualities of connective tissue through gentle, self-administered techniques.

Her work has been featured in major media outlets and is practiced globally as a sustainable approach to pain relief and longevity.

Learn More…

• www.themeltmethod.com

• https://www.instagram.com/meltmethod/

In this in-depth solo episode, Dr. Emily Splichal tackles one of the most misunderstood topics in foot health: flat feet.

Rather than treating flat feet as a single condition, Dr. Emily explains why the term itself is misleading and why understanding pronation, stability, timing, and foot type is essential for preventing pain and improving long-term movement health. You'll learn how foot mechanics influence everything from knee alignment and pelvic position to low back pain, fatigue, and injury risk.

This episode offers a clear, practical framework for identifying flexible vs. rigid flat feet, distinguishing muscle weakness from ligament laxity, and choosing the right combination of strengthening, support, and footwear for both adults and children.

• Why not all flat feet are the same and why classification matters
• How foot motion directly affects knees, hips, pelvis, spine, and posture
• When foot exercises can help (and when they can't change arch shape)
• How to approach flat feet in children without over-correcting too early

• Website & Virtual Consultations: https://thefunctionalfootdoc.com
• Instagram: @thefunctionalfootdoc
• Powerstep Arch Supports (Adults & Kids): https://powerstep.com
• NOBOSO Sensory Insoles: https://noboso.com
• Foot Wedges & Felt Pads: https://hapad.com