Root To Rise

Dr. Emily Splichal
  • 5.0 (2)
  • Self-Improvement
  • Updated Weekly

Root to Rise focuses on the power of connection – from the ground beneath us to the core within us – and how it shapes the way we move, feel and live. We will explore how strength does not begin in your muscles but rather starts where you are grounded. It is time to reconnect, rebuild – and rise!

  1. 2d ago

    The #1 Foot Exercise Everyone Should Know: Mastering Short Foot

    What if one simple exercise could change the way you connect to your feet, stabilize your arch, and build a stronger foundation for movement? In this episode of Root to Rise, Dr. Emily Splichal breaks down one of the most important exercises she teaches: Short Foot. More than an arch-strengthening exercise, Short Foot is about learning how to create tension and stability through the intrinsic muscles of the foot while maintaining connection to the ground. Dr. Emily walks through the anatomy behind Short Foot, why foot position and sensory awareness matter, common mistakes that change the exercise, and how to progress Short Foot from an isolated activation into standing and dynamic movement. You'll learn why Short Foot has remained a cornerstone of Dr. Emily's approach to barefoot training—and why mastering this seemingly simple exercise can change the way you think about foot strength. In this episode: What Short Foot actually is The anatomy behind the exercise Intrinsic vs. extrinsic foot muscles Creating the "shortening" action without curling the toes Why sensory input matters Common Short Foot mistakes When and how to use Short Foot How to progress from activation to integrated movement Your feet don't just need to be stronger. They need to know how to respond. 👣 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.

  2. Sep 3

    The Hidden Power of the Lymphatic System

    What if chronic pain isn't the problem—but the body's request for change? In this episode of Root to Rise, Dr. Emily Splichal sits down with Dr. Perry Nickelston, internationally recognized as The Lymph Doc, to explore why true healing begins long before symptoms appear. Together, they unpack the remarkable connection between the lymphatic system, fascia, breath, movement, and the nervous system, revealing how these interconnected systems influence inflammation, recovery, resilience, and overall health. Dr. Perry shares why "stopping the chase" is one of the most powerful shifts clinicians and patients can make, why the lymphatic system may be the missing piece in chronic pain and persistent dysfunction, and how simple daily practices can restore the body's natural ability to heal. Whether you're a healthcare professional, movement specialist, or someone searching for answers beyond traditional pain management, this conversation will change the way you think about healing—from the inside out. In this episode you'll discover: Why pain is often a symptom—not the source—of dysfunction. The vital role of the lymphatic system in inflammation, immunity, and recovery. How fascia, breath, and movement work together to create health and resilience. Simple strategies to improve lymphatic flow and support your body's healing capacity. Why every system in the body is connected—and why healing should be approached the same way. Learn more about Dr Perry at www.stopchasingpain.com 👣 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.

  3. Aug 27

    Neuropathy, Neuroplasticity & The Path Back to Better Movement

    More than 20 million Americans are living with peripheral neuropathy, yet most conversations focus on what has been lost—lost sensation, lost balance, and damaged nerves. But what if the story doesn't end there? In this episode of Root to Rise, Dr Emily Splichal explores the emerging science of peripheral neuroplasticity—the remarkable ability of the peripheral nervous system and the brain to adapt following nerve injury. While nerve regeneration and neuroplasticity are distinct processes, research suggests rehabilitation, sensory retraining, and meaningful movement can influence how the nervous system reorganizes and supports recovery. You'll learn: What peripheral neuropathy really is Different types of neuropathy and causes The difference between positive and negative symptoms  Why sensory input is essential for healthy movement How to safely train your feet with neuropathy  How movement, sensory stimulation, and rehabilitation may support nervous system adaptation This episode challenges the idea that neuropathy is simply a condition to manage. Instead, you'll discover why the nervous system remains dynamic throughout life and how thoughtful rehabilitation can help you reconnect with your body from the ground up. 👣 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.

  4. Aug 6

    Fascia Resilience: Why Collagen Fuels Movement Longevity

    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.

  5. Aug 2

    The Truth About Neurotransmitters, Anxiety & Brain Health

    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.

  6. Jul 23

    The Hidden Power of Your Plantar Fascia

    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.

  7. Jul 9

    Body Awareness & EMS: The Missing Piece in Movement

    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. Joshua J. Holland's book, The Awareness Shift: https://www.amazon.co.jp/-/en/Tessa-Cash/dp/B0BPQ42SFP Follow Josh on Instagram: https://www.instagram.com/joshuajholland/?hl=en Josh's podcast, Simply Walk the Talk: https://www.instagram.com/simplywalkthetalk/?hl=en Follow Josh on LinkedIn: https://www.linkedin.com/in/joshuajholland   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.

  8. Apr 30

    The Perfect Foot: Anatomy, Bipedalism & Gait Longevity | 27

    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

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Trailer

Ratings & Reviews

5
out of 5
2 Ratings

About

Root to Rise focuses on the power of connection – from the ground beneath us to the core within us – and how it shapes the way we move, feel and live. We will explore how strength does not begin in your muscles but rather starts where you are grounded. It is time to reconnect, rebuild – and rise!

Information

  • Creator
    Dr. Emily Splichal
  • Years Active
    2025 - 2026
  • Episodes
    35
  • Rating
    Clean
  • Copyright
    © 2025
  • Show Website
    Root To Rise

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