After discussing Testosterone replacement for men last newsletter, it is time to discuss HRT for women. As we age both men and women experience a decrease in hormones. For men, we are primarily talking about testosterone and for women we are talking about estrogen, progesterone and testosterone. When women enter the menopause arena, the once predictable cycle of hormone fluctuation becomes, as Dr. Mary Claire Haver puts it, “The Zone of Chaos.” To make things even more fun th

Hormone optimization is an important topic and one that I feel deserves some attention. As with many things in the health industry, there is much misinformation and stigma around exogenous hormone use and its effects. Get your testosterone levels checked to see if you are a candidate for HRT. Many people have read, or heard, that using exogenous hormones like testosterone and estrogen can increase rates of certain cancers. There have been studies that linked testosterone supp

With heart health being one of the most important longevity factors to focus on, I would like to go over some of the major contributors to a healthy heart. Heart disease develops slowly, often over decades, shaped by everyday habits and metabolic health. The upside is powerful: small, consistent improvements compound over time. Nutrition, movement, sleep and stress management all matter and electrolytes, exercise and targeted biomarkers help you measure and optimize that prog

When you have been in a gym setting as long as I have you get to see many different approaches to lifting. What I would like to address here is Range of Motion, or ROM, and why it is important. I like to think of exercise as the body’s ability to express itself physically. Our body is capable of so much movement and it is important that we do not restrict it when exercising. When we unconsciously use less than full ROM we can shorten and tighten up our muscles. Take the bicep

Did you start a fitness routine this year or recently? Did you notice continuous results for the first 2 months or so? Are you staying dedicated to the same exercises each week? Lastly, are you still experiencing positive results and noticeable changes in your performance and body? If you answered “yes” to the first few questions and “no” to the last one then it sounds like you are missing a crucial piece to the fitness puzzle. To continue to get stronger, we have to be thoug

Most everyone has got a little something here or there that causes discomfort or limits their abilities during exercise. This could be muscle tightness, lacking grip strength, joint discomfort, an old injury, not enough experience with a movement; the list goes on. As much as I love efficiency and compound movements sometimes we have to focus on the details that make those big movements possible. Let us begin by changing the way we view the “warm up” portion of the workout. P

As Director of Fitness at a private country club, I am routinely asked questions about exercise, nutrition, lifestyle, supplements etc. This is sometimes followed by, “So what do you do?” This article will serve as a general account of my daily activities and lifestyle habits as they pertain to health and wellness. It can be helpful to find out what the health professionals are actually putting into practice themselves. During the week, my alarm goes off between 345-415am. On

On a regular basis I am asked, “Should I …”, fill in the blank. Should I start taking X supplement? Should I start X activity? Should I start X diet or begin X lifestyle habit? The answer just about always requires context. There are some general blanket approaches but most often, we need more information to accurately assess. With so much information out there it can be hard to figure out what is right for you. Since the article, “So what do you do”, where I wrote about what

Though some may build muscle rather easily, for most of us building muscle is hard work. “I do not want to get bulky.” Or, “I do not want to get big,” are common statements I have heard in opposition to weightlifting, but in reality it is difficult to build a large amount of lean muscle tissue. Though I have heard these statements made many times, I am yet to meet someone with a natural abundance of muscle mass who is unhappy about it. Even if someone is capable of building m

By now we have read, heard, watched or been told about the variety of toxins that are seemingly surrounding us all the time. When you learn about the various items in our environment that are harmful to us, it can be a bit staggering and feel quite overwhelming. Some want to put their hands up in surrender and, “just live life.” Others may want to wear a hazmat suit full time and never leave the house. What we want to know is, is it possible to rid our surroundings of these t

When it comes to making change there is a phrase that rings true. “What gets measured, gets managed.” Whether you are trying to make a change with your nutrition, physique, sleep quality or something else, if you pay attention and track it, you are more likely to be successful in making a change. Many of you are familiar with macronutrients, or “macros,” which are protein, carbohydrates and fat. When trying to adjust your nutrition in hopes of making changes to your physique,

Mindful living is more than just a trend; it’s a transformative approach to life that encourages individuals to be present and fully engaged in their experiences. In a world filled with distractions, the practice of mindfulness offers a pathway to greater awareness, emotional balance, and overall well-being. This blog post will explore the principles of mindful living, practical techniques to incorporate mindfulness into daily life, and the profound benefits it can bring. Und