Herbs, Mood, and Drinking: A More Flexible Approach

This episode looks at the relationship between alcohol, sleep, stress, and mood, and considers how support can be tailored to someone's life rather than built around an all-or-nothing rule. The conversation also covers research on Xiao Yao San and depression, and how herbal approaches may be considered alongside conventional care. This approach isn't ideal for everyone, talk to all of your doctors and don't be foolish.

Frozen shoulder can make ordinary tasks, reaching for a shelf, fastening a bra, or putting away a cup, feel suddenly out of reach. In this episode of the Botanical Biohacking Podcast, Dr. Andrew Miles explores adhesive capsulitis, the condition's gradual progression, and the search for answers when scans offer little explanation. Andrew outlines the conventional treatment pathway, then introduces a traditional Chinese medicine perspective that considers warmth, immune activity, circulation, and lymphatic flow. He discusses how inflammation and tissue changes may contribute to stiffness, and describes approaches used in his practice, including acupuncture points such as LI-11, LI-15, ST-38, and ST-40, as well as herbal patches and gentle movement. The episode connects traditional concepts with modern research and offers another way to think about frozen shoulder while recognizing that treatment decisions are individual. It's a thoughtful look at what may be happening beneath the surface, and why people experiencing persistent shoulder stiffness may want to discuss their options with a qualified healthcare professional.   References: Navarro-Ledesma S, Hamed-Hamed D, Pruimboom L. A new perspective of frozen shoulder pathology; the interplay between the brain and the immune system. Frontiers in Physiology. 2024;15:1248612. doi:10.3389/fphys.2024.1248612. https://www.frontiersin.org/journals/physiology/articles/10.3389/fphys.2024.1248612/full Johnson C, Eccles R. Acute cooling of the feet and the onset of common cold symptoms. Family Practice. 2005;22(6):608-613. https://orca.cardiff.ac.uk/id/eprint/71807/ Eccles R. Acute cooling of the body surface and the common cold. Rhinology. 2002;40(3):109-114. https://orca.cardiff.ac.uk/id/eprint/71858/ Navarro-Ledesma S, Hamed-Hamed D, Pruimboom L. A new perspective of frozen shoulder pathology; the interplay between the brain and the immune system. Frontiers in Physiology. 2024;15:1248612. https://www.frontiersin.org/journals/physiology/articles/10.3389/fphys.2024.1248612/full Association between Propionibacterium acnes and frozen shoulder: a pilot study. https://pmc.ncbi.nlm.nih.gov/articles/PMC4935034 The colonisation of the glenohumeral joint by Propionibacterium acnes is not associated with frozen shoulder but is more likely to occur after an injection into the joint. Bone & Joint Journal. 2017;99-B(8). https://boneandjoint.org.uk/Article/10.1302/0301-620X.99B8.BJJ-2016-1168.R2 de Mello DPP, Corbin JNB, Holanda LS, Pascarelli L, Nishimura EM, de Almeida TBC. Incidence and epidemiology of adhesive capsulitis during the COVID-19 pandemic. Acta Ortopédica Brasileira. 2023;31(1). https://doaj.org/article/ce9aa5224f624e2181e4fd285f7db5f2 The puzzling pathophysiology of frozen shoulders: a scoping review. https://pmc.ncbi.nlm.nih.gov/articles/PMC7672132/ Ouyang Y, Chen S, Tu Y, Wan T, Fan H, Sun G. Exploring the potential relationship between frozen shoulder and Dupuytren's disease through bioinformatics analysis and machine learning. Frontiers in Immunology. 2023;14:1230027. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10500125/ Targeting lymphatic function as a novel therapeutic intervention for rheumatoid arthritis. https://pmc.ncbi.nlm.nih.gov/articles/PMC6475908 Altered lymphatic vessel anatomy and markedly diminished lymph clearance in affected hands of patients with active rheumatoid arthritis. Arthritis & Rheumatology. https://pmc.ncbi.nlm.nih.gov/articles/PMC8877824 UCSF Health. Frozen shoulder. https://www.ucsfhealth.org/conditions/frozen-shoulder Pharmacological actions and applications of safflower flavonoids. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC12364913/ A systematic review of the botanical, phytochemical and pharmacological profile of Dracaena cochinchinensis, a plant source of the ethnomedicine "dragon's blood." Molecules. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6270834/ Ao Yi Acupoint Patch. Valley Health Clinic. https://valleyhealthclinic.com/ao-yi-acupoint-patch/ Ao Yi Pain Relief Patches ingredient table. Crawford Wellness. https://crawford-wellness.com/products/ao-yi-patches Ben-Arie E, Kao PY, Lee YC, Ho WC, Chou LW, Liu HP. The effectiveness of acupuncture in the treatment of frozen shoulder: a systematic review and meta-analysis. Evidence-Based Complementary and Alternative Medicine. 2020;2020:9790470. https://pmc.ncbi.nlm.nih.gov/articles/PMC7532995 Review of warm-needling acupuncture treatment for frozen shoulder. https://he01.tci-thaijo.org/index.php/JTTAM/article/view/261312 Acupuncture at Tiaokou (ST38) for shoulder adhesive capsulitis: what strengths does it have? A systematic review and meta-analysis of randomized controlled trials. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5937513/ Pressure pain thresholds at acupoints in patients with unilateral shoulder pain (Tianzong SI 11, Jianliao SJ 14, Jianyu LI 15, Jianzhen SI 9). https://pmc.ncbi.nlm.nih.gov/articles/PMC5541597 Randomized trial of trigger point acupuncture treatment for chronic shoulder pain: a preliminary study. New Zealand Journal of Physiotherapy. https://nzjp.otago.ac.nz/nzjp/article/download/97/94/351  

What if influence begins not with what you say, but with the state of your own nervous system? In this episode, Dr. Andrew Miles connects an ancient Chinese guide to rulership (淮南子）with modern ideas about resonance, heart rate variability, and the body's interconnected rhythms. The conversation explores how the autonomic nervous system relates to yin and yang, what the central autonomic network can reveal about the heart, brain, and gut, and why some people seem to calm a room while others create tension. Dr. Miles also explains how heart rate variability is measured, why chest straps may be more accurate than many wearables, and how paying attention to your body can support emotional regulation and presence. Listeners will hear references to brain waves, the vagus nerve, oscillatory coupling, and the heart-brain-gut axis, alongside practical reflections on recognizing when the body feels flexible and coherent—or rigid and unsettled.  REFERENCES Beaumont, A., Marques-Madeira, H., & Divecha, D. (2012). "Heart rate variability recovery following major surgery." Autonomic Neuroscience, 166(1-2), 30-38. Benarroch, E.E. (1993). "The central autonomic network: Functional organization, dysfunction, and perspective." Mayo Clinic Proceedings, 68(10), 988-1001. Beissner, F., Meissner, K., Bär, K.J., & Napadow, V. (2013). "The autonomic brain: An activation likelihood estimation meta-analysis for central processing of autonomic function." Journal of Neuroscience, 33(25), 10503-10511. Bradley, R.T., McCraty, R., Atkinson, M., Tomasino, D., Daunt, V., & Spain, R.A. (2010). "Emotion self-regulation, psychophysiological coherence, and test anxiety: results from an experiment using electrophysiological measures." Applied Psychophysiology and Biofeedback, 35(4), 261-283. "Complexity of cardiac signals for predicting changes in alpha-waves after stress in patients undergoing cardiac catheterization." Scientific Reports, 6, 13315 (2016). "From brain waves to heartbeats: Exploring the combined role of electroencephalography and heart-rate variability in Alzheimer's disease diagnosis and management." Frontiers in Neuroscience (2024). PMC13110321. Napadow, V., Dhond, R., Conboy, L., Makris, N., Gollub, R.L., & Harris, R.E. (2012). "Intrinsic brain connectivity in the probing acupuncture needling sensation-related default mode network." Evidence-Based Complementary and Alternative Medicine, 2012, 658878. Napadow, V., Dhond, R., Kennedy, D., Hui, K., Makris, N., Conboy, L., & Harris, R.E. (2008). "Intrinsic brain connectivity in the Thalamocortical loop and the autonomic nervous system." Proceedings of the National Academy of Sciences, 105(34), 12569-12574. Pavlov, V.A., & Tracey, K.J. (2012). "The vagus nerve and the inflammatory reflex - linking immunity and metabolism." Nature Reviews Endocrinology, 8(12), 743-754. Porges, S.P. (2011). "The polyvagal theory: Neurophysiological foundations of emotions, attachment, communication, and self-regulation." W.W. Norton & Company. Task Force of the European Society of Cardiology and the North American Society of Pacing and Electrophysiology (1996). "Heart rate variability: standards of measurement, physiological interpretation and clinical use." Circulation, 93(5), 1043-1065. Thayer, J.F., Åhs, F., Fredrikson, M., Sollers, J.J., & Wager, T.D. (2012). "A meta-analysis of heart rate variability and neuroimaging studies: implications for heart rate variability as a marker of stress and health." Neuroscience & Biobehavioral Reviews, 36(2), 747-756. Thayer, J.F., & Lane, R.D. (2009). "Claude Bernard and the heart-brain connection: Further elaboration of a model of neurovisceral integration." Journal of the Autonomic Nervous System, 113(2), 172-191. Thayer, J.F., & Sternberg, E. (2006). "Beyond heart rate variability: toward greater understanding of cardiovascular physiology." Cardiovascular Research, 70(3), 422-425.

 Dr. Andrew Miles breaks down research suggesting that religion may influence recovery, heart health, mental health, and pain in ways modern wellness advice often overlooks. After 20 years in Chinese medicine, Andrew noticed a pattern: people experiencing major turnarounds from chronic illness often shared something in common. In this episode, he explores that mystery through studies on Christian prayer, Hindu and Buddhist mantras, Islamic prayer, and group singing—looking at how rhythm, breath, and community may shape the body in measurable ways. You'll learn why reciting prayers and mantras can slow breathing to about six breaths a minute, how that may affect heart rate variability and baroreflex sensitivity, and why those markers matter for long-term health. Andrew also unpacks the difference between prayers that ask for specific outcomes and prayers of surrender, and why those forms of devotion may affect the brain differently. The conversation explores the science behind group singing, including synchronized breathing, shared heart rhythms, increased closeness, and even higher pain thresholds. You'll also hear how volunteering, religious group membership, and social identity may reduce loneliness, lessen mental-health stigma, and support well-being. Andrew doesn't ask you to take a spiritual leap—he asks you to look at the data without dismissing what may seem irrational at first. For anyone interested in biohacking, chronic illness recovery, meditation, prayer, or the link between community and healing, this episode challenges assumptions about what helps people get better. A science-minded look at why ancient practices may still offer powerful tools for health   rawn from search results on 15 Oct 2026, not from the full papers. Study details come from abstracts and summaries, so check the full papers before quoting numbers on air. • Sleight et al., rosary and yoga mantras, BMJ 2001 • Müller & Lindenberger, cardiac and respiratory synchrony in choir singing • Vickhoff et al., music structure and singers' HRV • Ensemble singing with physical contact, Frontiers 2022 • Hyperscanning during cooperative singing • Hyperscanning and religious communities • Weinstein et al., singing and social bonding • Tarr et al., synchrony and exertion in dance • Prayer and meditation EEG, IJERPH 2020 • Aftanas & Golocheikine 2001 • EEG of Buddhist concentrative meditation • VanderWeele et al., religious service attendance and mortality in women • Mediators of the attendance-mortality association • Global Flourishing Study results, RNS • Global Flourishing Study, UK coverage on childhood attendance • Jenkinson et al., volunteering meta-analysis • Okun et al., volunteering by older adults and mortality • Campbell review, volunteering and all-cause mortality • Borgonovi 2008, religious volunteering • Musick & Wilson 2003 • Church-based volunteering and self-rated health • Volunteer work, religious commitment and resting pulse • Religion, volunteerism and health, Texas sample • Greenaway et al., group identification and personal control • Community identification and loneliness • Kearns et al., identification and stigma of mental ill-health • Haslam et al., The New Psychology of Health • Choma et al. 2016, interfaith prejudice • Begeny & Huo, intragroup status, identity and health

  The more carefully experts watch themselves, the worse they get. That counterintuitive truth sits at the heart of this episode, where Dr. Andrew Miles shows why real mastery often looks like clumsiness - and why overthinking can destroy performance, healing, and flow. Drawing from martial arts, Taoist philosophy, and cognitive science, Andrew explains how the ancient idea of the "uncarved block" or *bao pu* reveals the hidden cost of self-consciousness. He shares lessons from 20+ years teaching Praying Mantis kung fu, working in real-world combat situations, and watching students improve faster when he teaches less, not more. You'll discover: - Why beginners sometimes improve when they focus harder, but experts fall apart - How pressure turns skill back into "beginner mode" - Why explaining a skill in words can weaken your ability to perform it - The surprising reason less instruction can create better martial artists, healers, and learners - How one Taoist teaching from 1202 maps onto modern performance science Andrew also brings in examples from Sian Beilock's research on choking under pressure, Wang Chongyang's radical path through Taoist tradition, and the story of Daniela Jiang, whose brilliance stays hidden so her skill remains fresh and usable. The result is a powerful case for letting mastery stay embodied instead of turning it into a performance. If you've ever felt yourself freeze under pressure, overexplain what you know, or lose your edge the more you try to control it, this episode will change how you think about skill. Essential listening for athletes, teachers, healers, martial artists, and anyone trying to stop getting in their own way.

What if the advice to "calm down" is exactly wrong when your system is stuck? This episode explores a remarkable story about Huo Tuo, one of history's most extraordinary physicians, and the idea that some emotional blockages may need activation—not relaxation. Andrew Miles unpacks the legendary case of a silent lord, a deliberately provoking diagnosis, and the surprising physiology behind it—from freeze states and vagal responses to the possibility of a powerful nervous system reset. If you've ever been told to breathe, relax, and let it go, this conversation will challenge that script. You'll discover: - Why Huo Tuo reportedly used rage as a medical tool - How fight, flight, and freeze can explain why "relaxing" sometimes fails - What sympathetic and parasympathetic shifts have to do with regulation - Why emotional release may begin with the body before the mind - How ancient Qigong ideas differ from common pop-spirituality interpretations Andrew connects this story to modern ideas about the nervous system, exploring why some people remain caught in anxiety, dread, or shutdown, and why returning to balance may require a different approach from the one many of us have been taught. For anyone interested in Chinese medicine, emotional regulation, or how the body responds to stress, this episode brings together ancient history, physiology, and provocative ideas about anger, healing, and the nervous system.

In this episode, you'll learn: - Why the eyes can offer clues about nervous-system arousal - How the pupils, noradrenaline, and alertness are linked - Why narrow, screen-focused attention can keep the mind activated - How widening your visual field may help signal safety and relaxation - What lateral eye movement has in common with walking and other calming practices - A simple eye exercise Dr. Miles suggests for settling back to sleep Dr. Miles also unpacks a line from the "Yin Fu Jing: "The heart is born from things and dies from things." He considers what it means to guide your attention outward—or zoom out—when you feel caught in a cycle of stress, overwork, or restless nights. Listen for a fresh perspective on sleep and a simple practice to try when you wake in the middle of the night.

What if the things holding you back aren't obvious and aren't fate? In this episode of the  Botanical Biohacking Podcast, Dr. Andrew Miles explores how subconscious barriers can shape our health, habits, and sense of what's possible. Andrew shares a simple practice that prompted unexpected changes: asking, "Where are the hidden borders of your life?"without trying to force an immediate answer. He reflects on how insights can emerge through dreams, symbols, and moments between sleep and wakefulness, and how seeing your life from a third-person perspective can reveal patterns you've taken for granted. Drawing on Taoist teachings and Celtic stories, including Finn McCool's search for the salmon of wisdom, Andrew considers why old conditioning can feel like an unchangeable destiny, even when it no longer applies. He also discusses his work in Chinese medicine, Chorus for Life, and the tension between promoting health work and avoiding the exaggerated claims he sees in parts of the biohacking world. This episode is for anyone curious about self-inquiry, Chinese medicine, Taoist wisdom, and the hidden patterns that may be shaping their lives.

Dr. Josh Park and Dr. Andrew Miles Grief does not just live in your mind. It can affect your gut, your heart, and even your immune system. This episode explores how ancient Chinese medicine and modern neuroscience both point to a striking truth: loss can become physical, even when the suffering is not visible. Andrew begins with a sixth-century story of a young woman whose grief becomes overwhelming after she sees a cherished object that belonged to her mother. He then turns to the scholar Yan Zhitui, who recorded cases of "broken intestines" and described how grief can affect people in very different ways. You'll discover: - How grief can affect appetite, digestion, gut sensitivity, and the heart - How the gut communicates with the brain through the vagus nerve, hormones, and immune signaling - What stress responses involving CRH and mast cells can mean for the digestive system - Why intense emotional shock can have serious effects on the heart - How three classical Chinese formulas, Chaihu Shugan San, Tong Xie Yao Fang, and Zuo Jin Wan, have been studied in connection with digestive conditions Blending historical accounts, modern research, and traditional Chinese medicine, Andrew explores why grief is not always easy to see from the outside. Some people express their sorrow through tears, while others may carry it quietly in the body. For anyone who has experienced loss or wants to better support someone who is grieving, this episode offers a compassionate perspective on the connection between emotion and physical well-being. By Dr. Josh Park and Dr. Andrew Miles Art by Robtrati

A fortune teller says your future is fixed, and for most people, that can become a life sentence. This episode explores how one man challenged that prediction, changed his trajectory, and discovered that what looks like destiny may be a pattern that can be changed. Dr. Andrew Miles tells the story of Liao Fan and the monk Yun Gu meets Liao Fan sitting in stillness, he sees not enlightenment but resignation, then offers him a practical path toward change. You'll discover: - How wandering thoughts and fixed expectations can keep people stuck - What "Destiny is made by me" means for fate, effort, and personal growth - The six habits Liao Fan recognized as standing in his way - How a daily merit-and-fault ledger became a tool for tracking change - Why self-monitoring, self-efficacy, and small experiences of progress matter Andrew connects this centuries-old story with modern neuroscience and behavioral science, including the default mode network, nocebo effects, and the power of recording your own behavior. He also explores why a prophecy can shape expectations, why stillness alone isn't the same as transformation, and how a daily record can make progress visible over time. If you've felt limited by habit, fear, or someone else's prediction about your future, this episode offers a grounded way to reconsider what may be possible and what you can begin changing.