FYI

MarinHealth Medical Center

New name, new leader, new building; same excellent care.

BY JIM WOOD

Being able to say you were born at Marin General, which is now called MarinHealth Medical Center, comes with a healthy lifetime dose of swagger. And last year, 1,511 lucky little ones came into the world in one of the most beautiful health centers in the country, designed by a Los Angeles-based architectural firm Perkins Eastman. While the original hospital opened in 1952, the county’s population has greatly increased as have the medical and mental health needs of our population. In 2013, the taxpayers of Marin funded a nearly $400 million bond to build what was then called the Hospital Replacement Building and is now called the Oak Pavilion, which houses the majority of the clinical care.

MarinHealth is Marin’s “community hospital.” The actual physical — the nearly 20 acres of land in Greenbrae, the 260,000-square-feet of buildings and so forth — are owned by the Marin Healthcare District. The district is comprised of every city, town and area of Marin County except Novato. And the Marin Healthcare District

is overseen by a five-member board of directors that elected by those who live within the district.

In a recent North Bay Business Journal article, executive director of Perkins Eastman, Jason Haim, explained, “The main themes that we went for was that the (Oak Pavilion) would be more like a hotel than a hospital. We feel like that hospitality experience is a critical aspect to healing. It doesn’t only apply to the patient; it very much involves the staff as well.”

At the beginning of the year, there were about 180 patients in the hospital, which is nearly half of capacity. On an average day, 125 people will come into the emergency room (the only Level 111 Trauma Center in the county) and half of those patients will be treated and sent home — the other half will be admitted into the hospital to receive further care. The Haynes Cardiovascular Institute offers a full spectrum of heart and vascular care services, from testing and diagnostics to minimally invasive interventional procedures, heart surgery, and more. MarinHealth is the only hospital in Marin County with a maternity ward — 15 private labor and delivery rooms, two side-by-side C Section procedure rooms and private NICU rooms — with a midwife who is now performing almost half of the deliveries.

Q A& with CEO Dr. David Klein Dr. David Klein, MD, MBA became CEO of MarinHealth in September of 2020. Based on the initials following his name, he is eminently qualified to run the 327bed MarinHealth Medical Center. He practiced general surgery for 14 years; he then earned a master’s degree in business administration (MBA) from the University of California, Irvine. And, the father of three living in Mill Valley is as capable and comfortable in the boardroom as he is in the emergency room.

What challenges keep you awake at night? First, let me say we’ve had remarkable success over the last couple of years thanks to the amazing team I have working with me. It has been a rough couple of years for the healthcare industry. The primary challenge is in workforce shortages. This is happening in many industries, but the healthcare industry is being particularly hard hit. And it’s not just a local issue; it’s a nationwide problem. Our shortages are related to difficulties of the pandemic — people are leaving these positions due to retirement, the demands of the job and, quite frankly, burnout. That being said, we are slowly rebuilding our workforce. Our other challenges include quickly escalating costs, not only labor costs but medical and pharmaceutical supply costs. Shrinking reimbursement from insurance sources is also a growing challenge.

With all of the above challenges, plus managing nearly 2,400 employees and over 50 different clinical operations stretching from here north to Santa Rosa and east to Napa, how large of an administrative staff do you have to assist

you? I have a staff of a dozen executives and vice presidents. We all meet, via Zoom, for a least an hour once a week to review what’s going on throughout the organization. We also meet every morning, with a smaller group, in what is called a Patient’s Safety Review and we discuss what will be going be happening that particular day. We also have an Executive Council that meets once a week for two or three hours. And I meet on a personal basis with each of the key people at least once a week. So for me, a short day is 12 hours; a long one is 16 hours.

Do you ever regret switching from being a practicing

surgeon to becoming a hospital administrator? What I would say is that I miss being a surgeon; every day. I really enjoyed the one on one experience and making an impactful difference in individual lives. However, I truly love doing what I do today. It gives me an opportunity to impact healthcare on a broader scale. Mine is an exciting role where no two days are alike; no hours are alike.

Scan for the full interview.

In the 1960s and ' 0s especially, Marin County had a thriving music scene that featured international and local artists alike. Marin’s rock and roll history is better known, with some of its famous practitioners still actively performing today. But Black American Music (BAM) — more commonly known as jazz — in Marin is a lesser-known, yet rich part of the history of arts in this county.

Historians of this music have identified some early instances of jazz performance in the Barbary Coast neighborhood of in San Francisco as early as the 1900s. This includes what Stanford University historians seem to have identified as one of the earliest uses of “jazz” in a group’s name: Sid Le Protti's So Different Jazz Band, which played at Purcell’s Cafe at 520 Pacific Street in the 1910s. Before that, Will Johnson's Creole Jazz Band performed in San Francisco in 1907. To put this into perspective, Louis Armstrong’s rise to stardom came from his work in Chicago with King Oliver’s Creole Jazz Band, which was formed in 1922.

The Past

As a weekend escape from San Francisco and Oakland, Marin County had an early reputation as — believe it or not — a party town. Some of the Bay Area’s favorite spots for dancing and revelry included Larkspur’s former Rose Bowl, Fairfax’s Pavilion and picnic grounds, and the San Geronimo Valley’s dance halls. These locations were made easily accessible in 1875 with the completion of the North Pacific Coast Railroad, which connected visitors from San Francisco and the East Bay with train stations in South, Central, and West Marin via a ferry to Sausalito (there was also a ferry to Point San Quentin, and a train to San Rafael from there.) The completion of the Golden Gate Bridge in 1933 ushered in a new era in Marin’s suburbanization, but the early days of train travel could lead to rowdy events.

Case in point — the opening party at the Fairfax Pavilion in May 1921 brought residents and visitors to hear the jazz band of Art Hickman, who was brought out from San Francisco for the occasion. Hickman’s group was a big band, a format popular at this time, and included “New Orleans-style” instrumentation substituting the sousaphone/tuba for an upright bass. Another major group that visited the Pavilion early on was the Original Dixieland Jazz Band in November 1922. This was one of the country’s most popular jazz groups at this time, and if the promotional advertisement is any indication, music lasted into the morning. Since these first shows, the Fairfax Pavilion has hosted hundreds of concerts in its 100-plus years of existence — jazz in its early days, and rock and roll (Sons of Champlin, Janis Joplin, Grateful Dead, to name a few) in the second half of its life.

Moving southwards, Marin City was the hometown of the late great jazz fusion keyboardist George Duke. He lived in the Golden Gate Village apartment complex when he signed a contract to perform at The Trident, a renowned club in Sausalito, at 19 years old. Duke was born in January 1946 in San Rafael but grew up in Marin City and attended Tamalpais High School. He played music in church at First Missionary Baptist Church, which still operates today at 501 Drake Avenue in Marin City. Duke studied trombone and double bass at San Francisco State University, but went on to play keyboard for Frank Zappa, and to win two Grammy Awards accompanying jazz vocalist Diane Reeves.

Just south of Marin City, The Trident in Sausalito was earlier known as The Yacht Dock and was a strictly jazz venue — and a unique one at that. Boaters could dock their yachts on the bay side of the restaurant and disembark to enjoy music in the venerable room. Later, after the name changed to The Trident, some of the United States’ preeminent jazz musicians cut live records in the

Harold Jones

room, including legendary pianist Bill Evans and trio, vocalese innovator Jon Hendricks, as well as local legend Denny Zeitlin (piano.) The Trident is special in that, much like the Fairfax Pavilion, it changed with the times to later become a popular rock and roll hang for artists like Janis Joplin. On the liner notes for Evans’ 1964 Live at the Trident, Sausalito “The Bill Evans Trio ‘Live’” is written, “It is doubtful that one could find a more conducive atmosphere for creativity than the peaceful surroundings of Sausalito.” Under the management of Louis Ganapoler — who had previously managed New York City’s Village Vanguard — the Trident brought big names and high-quality artistry to Southern Marin. Robin Williams even worked as a busboy for several years while getting his start in standup comedy in San Francisco. The restaurant still operates today as The Trident after decades under the name Horizons.

Duke Ellington and his big band made at least three appearances in Marin during his career. The first show

Live at the Trident, Sausalito

was at Litchfield’s Bermuda Palms in San Rafael within 10 years of its opening in 1949. Next, his big band performed at the Mt. Tamalpais WPA amphitheater at the Jazz on the Mountain festival in August of 1966 — then again at the festival in 1967. This festival was the work of musician and impresario Jerry Olds, and lasted for several years. Today, the Litchfield’s building is visible from Highway 101 with restored illuminated signage on its roof. A more complete history of the scene at Litchfield’s was documented by Marin historian Marilyn Geary in an article on the Anne T. Kent California Room’s Medium blog. Drummer Tony Williams of Miles Davis’ second great quintet moved to San Anselmo from New York City in the early 1970s. Williams’ influence in the world of jazz drumming is tough to overstate. He burst onto the scene as a teenager first with saxophonist Sam Rivers, then with Miles Davis at the age of 17. During the time he lived in Marin

The Present

Today, drummer Harold Jones continues to live in Woodacre in the San Geronimo Valley, where he has made his home for decades. Jones is best known as the longtime drummer for legend Tony Bennett, who made famous the song “I Left My Heart in San Francisco.” On many occasions, Jones has hosted big band concerts in Marin, most often at the now defunct San Geronimo Golf Course, where the large clubhouse accommodated a full big band that included players from across the San Francisco Bay Area. Jones generously contributed his talents to fundraisers for the Drake/Archie Williams High School music program hosted at the same golf clubhouse. Jones was also a member of the Count Basie Orchestra for five years, and has played with Frank Sinatra, Oscar Peterson, Herbie Hancock, and many others.

The list goes on. Tenor saxophonist Noel Jewkes has made his home in Marin for several decades and has accompanied many noted jazz artists including Jon Hendricks on his “Live at the Trident” album, and veteran singer Mary Stallings.

Virtuoso tabla player Zakir Hussain has lived in San Anselmo since the 1970s. Hussain’s collaborations span musical universes and include some of the greatest names in their respective genres, including jazz — George Harrison in the world of Rock and Roll, Ravi Shankar and Ali Akbar Khan in Indian Classical music, and tenor saxophonist Joshua Redman in the Jazz realm. One recent jazz concert of Hussain’s was a special date at Stanford University in 2021 with a quartet that included Joshua Redman plus the amazing Joel Ross and equally virtuosic Belvedere/Tiburon-raised bassist Zachary Moses Ostroff — both in their 20s.

County, he kept a low profile, studying music in the East Bay with Dr. Robert Greenberg (then a graduate student at UC Berkeley), and frequenting the Lion’s Share music venue on the Miracle Mile near today’s United Market.

In Larkspur, the Lark Theater has hosted jazz/cabaret vocalists like Jackie Ryan and Paula West in their renovated performance space. Also, in Larkspur lived Pierre Joseph, a double bass luthier in the town for many years. He hosted internationally renowned bassists at his home, including Danish virtuoso Niels-Henning Orsted Pedersen, best known for his work with pianist Oscar Peterson. Joseph designed an electronic amplification system for the double bass that was popular in the 1980s called the “Pierre Joseph String Charger.”

West Marin had a jazz connection to New York City via visits by pianist Lennie Tristano to the San Geronimo Valley where his son Steve Tristano attended school, in the Lagunitas School District. Lennie Tristano is today regarded as an innovator in jazz pedagogy and an important and idiosyncratic voice (along with Lee Konitz) during the bebop era in New York City. In another San Geronimo Valley connection, stride pianist Ralph

Vince Guaraldi Trio at the Trident

Sutton visited the Lagunitas School District to perform for students at an assembly where Ralph’s son attended school. Sutton also played solo piano at the Oak Tree Inn off Sir Francis Drake Boulevard, which is today’s Giaco’s Roadhouse (previously the Two Bird Cafe.) This was during the late 1950s and early 1960s. In a series of happy synchronicities, the town of Woodacre was noted in papers in the 1970s as having a vibrant music scene — specifically, jazz and improvised music. This micro scene centered around ragtime and music theater pianist Fae McNally, who made his home in Woodacre for several decades. McNally produced the Inverness Music Festival and was musical director of the American Conservatory Theater company in San Francisco — better known as ACT. McNally’s association with noted Harlem stride pianist Mike Lipskin was connected to Lipskin’s move to Woodacre, where he lived for several years before returning to the New York City scene. Lipskin is a protege of Willie “The Lion” Smith, who is one of the forefathers of Harlem Stride piano, and Lipskin is recognized as an authentic and masterful stride player.

Alaska-born multi-reedist John Firmin of the Johnny Nocturne Band made his home in San Anselmo after leaving New York City, and made waves in the San Francisco Bay Area and beyond during the jump swing revival that hit the Bay Area in the 1990s. Firmin’s soulful instrumental version of the jazz standard “Harlem Nocturne” was the most popular version on Apple’s iTunes platform throughout the 2000s. He passed away in October 2021.

Internationally-renowned jazz violinist Evan Price — formerly of the Turtle Island String Quartet — makes his home in San Rafael and performs regularly with the Django Reinhartinfluenced Hot Club of San Francisco (also known as Le Jazz Hot), now in its third decade. DjangoFest at the Throckmorton Theater in Mill Valley has been the center of a “Gypsy Jazz” scene in Southern Marin that has at times over nearly two decades featured a jam session after hours in the upstairs of the building. Django Reinhart’s music is mentioned in the film Sweet and Lowdown, where Sean Penn — who was then living in Ross — plays a jazz guitarist who fancies himself second only to the masterful Django.

Black American Music is often described as the United States’ unique and syncretic art form. Perhaps in part due to Marin’s demographics history of redlining and restrictive covenants, this African American art form now has less footing here than in other parts of California and the San Francisco Bay Area. Yet the county has some surprising ties to the history of jazz music. Some of these come in the form of veteran artists making their home here after establishing successful careers — others come in the form of Marin being the childhood stomping grounds of those who later went on to become legendary musical artists. Either way, the links between jazz and this now relatively quiet county are undeniable, even if less apparent.

NATION PICKLEBALL

Pickleball players at the Hill Courts in Novato celebrating a birthday.

A personal journey into the world of pickleball. BY KIRSTEN JONES NEFF

It was almost six years ago that I pitched a story to this magazine about a Marin County subculture — playing a growing sport called “pickleball.” My mother, who lives in Point Reyes Station, was trekking to Novato’s Thigpen Courts at Hamilton each week to join a pickleball clinic. She kept telling me how much I would love this sport with the funny name. I played competitive tennis when I was young, but had stopped playing in my late 20s due to neck issues aggravated by the overhead serve. My mother, knowing how much joy tennis brought me, suggested that the sport would not bother my neck (“it’s an underhand serve!”) and promised that the game wasn’t just for retirees, but was drawing all ages and levels of competitive athletes.

I wrote the story (that’s my mother in the eye-catching orange and purple outfit). George Silvas, who some call the “Godfather” of Marin County pickleball, was her instructor. George’s classes were filling up county-wide, and when I went to observe, I found there were indeed many retirees looking for a new activity, along with several former highlevel tennis players who had had knee replacements or shoulder surgeries. But it was not just the older or injured set signing up. People of all ages and levels of athletic prowess were discovering the sport, and they all told me the same thing: pickleball is the perfect triad of competition, fun and community.

Was I ready to try the game myself? Of course not! I was a tennis snob after all, and believed that any self-respecting tennis player must, 1. smile knowingly because this paddle sport with the ridiculous name could not actually be taken seriously, and 2. protect tennis courts from the seemingly unstoppable onrush of pickleball players.

Fast forward five years and I am a card-carrying (or at least multiple paddle-carrying) member of a community of self-professed pickleball addicts. We truly would (and sometimes do) spend every free moment together playing our beloved game. It took me a few years after writing the story on George Silvas’ classes for me to accept my fate, but a weather system — first Covid, then the construction of six courts at Hill Recreation Area in Novato — helped me to embrace my destiny. During the pandemic I, like many across the country, was looking for a sport I could play outside with my family. We used tape to create lines on our home activity court and played with our small pandemic pod. At the same time, we heard that Novato had constructed six bona fide pickleball-only courts, just five minutes from our home (meaning no tense show-downs with tennis players). As the pandemic waned, we, like other gamers from across the North Bay, began to make the once, twice, thrice-weekly pilgrimage to the Hill courts. There I found “my people.” I recognize that it sounds like I have joined a cult, and, well, maybe I have. As my dear friend Melanie, who we call “Mayor Mel” at the Hill courts says, “I can’t imagine life without my pickleball community.”

Pickleballers make instant friends. This is my story, but it is not unique. Across the county, the region, the state and the nation, the sport has drawn together people of all ages, from all walks of life and backgrounds. People

who like to play and compete are drawn to pickleball, as are people who have not played or competed in any sport before. Pickleball is easier to learn than tennis, and the games usually last 15-25 minutes. It is generally a “pick-up” game, meaning that many more people cycle in and off the court, playing with various partners and opponents during a typical session at public courts. Also, this is an equalizing sport because power does not necessarily prevail. In a game of “dinks” and “drops,” smarts, finesse and control matter

The author's mother, Sally Jones, left, plays with her friend Cynthia Harland.

Instructor George Silvas teaches a lesson.

PUBLIC COURTS:

• Sausalito: MLK Campus; Southview Park • Mill Valley: Eastwood Park; Boyle Park • Novato: Hill Recreation Area • San Rafael: McInnis Park (indoor and outdoor) • Albert Park: Pickleweed Park; Pueblo Park • Corte Madera/Larkspur: Piper Park

COURTS THAT REQUIRE A KEY

(community member access): • Tiburon: The Ranch Courts • Mill Valley: Strawberry Rec Center • Novato: Bel Marin Keys Montego Park • Stinson Beach: Sea Drift Tennis Courts • Inverness: Inverness Tennis Club Courts

PRIVATE CLUBS

(must be a member of the club or playing with a member): • Mt. Tam Racquet Club • Tiburon Peninsula Club • Belvedere Tennis Club • Scott Valley Swim and Tennis Club • Bay Club, Ross Valley • Rolling Hills Club of Novato most, meaning an experienced sixty-something can sometimes beat a determined 20-something, even in singles. It can be a highly competitive sport, and it is also extraordinarily social. Many people join the national Pickleball USA organization and travel all over the country (imagine the commitment of Grateful Deadheads, but wearing visors and cute skirts) to compete in the tournament circuit. At the same time, some of the most beautiful players I know, high-level athletes, never compete in tournaments.

Data collected by the Sports & Fitness Industry Association (SFIA) over the past five years tells a story that parallels my personal experience. Pickleball grew to 4.8 million players in the US in 2021, increasing 14.8% from 2020 to 2021. The previous year the growth rate was 21.3% and over the past five years, the sport experienced an average growth rate of 11.5% per year. Meanwhile, the average age of players is trending younger; down to 38.1 years old in 2021. Krishna Raichura, who I met on the Hill courts, is 44 and is part of a cadre of former tennis (or table tennis, badminton, squash, racquetball) players building pickleball’s future. Krishna was a lifelong athlete — “softball, table tennis, tennis, you name it,” she says — who worked in geographic information systems and data management for twenty years. In her early forties, she transitioned from tennis to pickleball. Then, last year, she made a major career change and became a full-time pickleball instructor and consultant, helping clubs and municipalities across the North Bay launch pickleball programs. “My job in cartography was introverted, computer oriented, and I wanted to make a change to something more client-oriented. Competition and tournaments are my specialty, so I could not have found a better realm to become an entrepreneur,” she says.

Krishna wanted to “organize” local pickleball, so she built a website called pickleballorganized.com which offers local leagues, lessons, clinics and “experiences.” She believes an instructor must understand the nuances of moving from tennis to pickleball because former tennis players often struggle to recognize the new skills needed for pickleball (who, me?). “It is difficult to transition. I want to help people get to the other side of that, because it is so powerful when you do” she says. She is equally excited by the number of new players who do not have any athletic background. When I asked her why she believes the sport is so accessible, she describes a welcoming “air.” “Pickleball is so new, people are open-minded,” she says. “There are no expectations, so it feels more friendly. What is exciting to me is that I see people who have never competed in sports before diving into league play and discovering the thrill of competing for the first time.”

Krishna did not originally plan to quit her job, but demand for her instruction and leadership across the North Bay grew exponentially and it became clear that she would have to work full time to keep up. “Everyone wants in! People are desperate. I get long voicemails, people asking me to help them. Sometimes I feel like a therapist.” At the same time, Krishna tells me, her clients enrich her life in a meaningful way as her parents died within a few years of each other, just before she took up pickleball. “I fall in love with

my older clients. They are my community, and they give me the comfort I don’t have since I lost my parents.”

Each month I hear of new private and public courts popping up across Marin. Private clubs such as Rolling Hills Club in Novato, Canon Club in Fairfax, Scott Valley Tennis Club Bay Club in Ross Valley and Tiburon Peninsula Club have all added courts and programs. Sausalito has a program run by Karla Boisvert, with courts at MLK Campus and Southview Park. There are indoor and outdoor courts at McInnis Park in San Rafael and tennis courts have been converted to multi-use in other cities across the county. I recently spoke to a firefighter, Mike Smith who lives in San Rafael and works in the Bayview district of San Francisco. According to Smith, pickleball traveled like, well, wildfire, across the firefighting community. “The sport got really big in fire departments, it seemed like every station was playing, especially during the pandemic, because we could draw lines and play at the firehouse,” says Smith. “We even had a big firefighter tourney at the Bay Club.” That is, until firefighters started getting hurt. “It has slowed down because of injuries. One guy tore his Achilles. We can’t have firefighters on disability.”

Which brings us to the downside of this addiction. Many of us — yes, I am icing my oblique muscle as I write — overdo it and get injured. That is the nature of addictions, even healthy addictions. My chiropractor says he is seeing exponentially more pickleball injuries each year. Anecdotally, many of the regulars I play with have added knee or tennis elbow braces, patella tendon bands and ankle sleeves to their look. Sigh. When we’re hobbled we sit on

the sidelines watching, heckling, and moping. Sometimes we might even “practice easy drills, but not play,” so we feel connected to the sport and our community. Over the past year, as we emerged from the Pickleball is so new, people are “ open-minded,” most isolating period in recent human history, that community has meant everything — water she says. “There are in the desert, food for the soul… pick a metano expectations, so it phor, it works. We don’t know each other’s last feels more friendly. names (everyone is listed with their first name and “pickleball” as their last name), but we text “ each other daily and banter on long threads in group chats. We take pickleball field trips (my mother and two friends and I signed up for the Wine and Pickleball Experience at Anaba Winery in Sonoma), meet for food and drink after play and organize courtside birthday parties for each other. We also open up to each other about our lives beyond the court. Lately we have been texting, meeting and planning even more than usual. Our dear friend Melanie, our “Mayor Mel of Hill,” who has warmly welcomed so many to the community, was diagnosed with acute leukemia. Mel is the primary breadwinner in her family, so while she is in isolation for treatment in the hospital and unable to work, members of the Hill courts community are planning tournaments, bake sales and anything else we can think of to contribute to her GoFundMe. “This is just pickleball,” Krishna says as we discuss the unique blend of sport and social we, two lifelong athletes, have found in pickleball more than in other athletic activities. “Pickleball has helped so many through hard times or, in my case, loss. The people and playing makes everything okay somehow.”

PICKLEBALL RESOURCES, WEBSITES, INSTRUCTORS, LEAGUES:

• Pickleball Organized (Krishna Raichura,

Karla Boisvert, Ryan Diaz) • Marin Pickleball for All (George Silvas USAPA Ambassador) • Pickleball of Marin (Robert Mowry) • Sausalito Pickleball (Karla Boisvert) • PickleballCoach@icloud.com (Russ Wilson, USAPA Ambassador) • MarcoPickleball (Marco Toressi) • Marin Pickleball League (Teresa Toepel, Alyson Aiello) • Pickleball Teachers Network • Marin Pickleball Facebook Page • Scott Valley Swim and

Tennis Club • Bay Club, Ross Valley • Rolling Hills Club of Novato • Canon Swim and Tennis Club

42 FEBRUARY 2023 | MARIN

LONGEVITY As the wonders of biotech and medicine continue to merge, the wellness and longevity landscape is evolving rapidly with incredible breakthroughs and progressive treatments. But it seems as though you have to be a multi-millionaire to access many of these therapies, cutting-edge treatments and expensive diagnostic tests offered only with a $20,000 concierge medicine membership, $10,000 a week spa retreat or no-insurance-accepted

BY ANN WYCOFF

shortcuts to

integrative or functional medicine visits. Since we are not all Kardashians

with unlimited resources, we’ve come up with a hit list of bio hacks and à

la carte ways to overcome the barriers to entry, so anyone can access and

integrate some of the latest scientific research. Long may you live!

BREATHE

A growing number of studies show that controlled breathing can be effective to soothe anxiety, combat insomnia, and increase energy. Alternate nostril breathing can be done as part of a yogic or meditation practice to calm the mind and activate the parasympathetic nervous system, while Wim Hof Method, a specialized breathing technique, unearths the benefits of heightened oxygen levels such as stress relief, increased immune response and greater energy. “Deep breathing changes the chemistry of the body by bringing oxygen into the tissue,” explains Hof. Try the iBreathe or Breethe: Sleep & Meditation apps as breathwork guides.

SWEAT

Sweat euphoria is real, and here’s a quick breakdown. Jessica Smith and Kathryn Keown, co-founders of Hot Yoga Republic in San Rafael, have been teaching hot yoga for more than two decades and they are both disciples of benefits of heat + movement. In addition to improved mood and decreased stress levels, hot yoga acolytes also experience increased calorie burn along with other benefits. A Colorado State University study found nearly double the calorie burn in heated rooms and blood oxygen increase. Across the Atlantic, the University of Jyväskylä in Finland found an increase in blood plasma volume in athletes who worked out after being in a sauna. “While there are countless studies touting benefits such as preservation of bone mass, blood sugar control and improved skin health,” says Keown. “We can just look at the improved health of our clients to know, something is working.”

CHILL

While cold therapies to rejuvenate the body date back to ancient civilizations, today, athletes, sports teams and wellness seekers use this same method that promotes natural healing and activates regeneration and repair. Cryotherapy uses cold air at sub-zero temps to treat injuries, joint pain and inflammation during a three-minute chilly session, while cold plunge therapy involves deliberate cold exposure in ice baths. Cold plunge tubs are popping up in backyards across California as devotees swear by the benefits of submerging their bodies into 40 to 60 degree water.

According to Dr. Andrew Huberman, a Stanford Associate Professor of neurobiology and author of The Brain Body Contract, temperature is a very potent stimulus and can be safely used to stress the body. On his podcast The Huberman Lab, he explains that cold in particular can be leveraged to enhance one’s mental capacity, physical health and performance. Benefits range from endurance, recovery times, strength and power and increased levels of dopamine to better blood circulation and detoxification. As a basic protocol, do two to four short sessions lasting 1-5 minutes throughout the week with water temperatures that are uncomfortably cold, yet safe to stay in for a few minutes (generally 45-60 degrees). A recent study revealed that 11 minutes per week total is an optimal amount of cold plunging time.

STARVE

Don’t worry, we are not asking you to actually stop eating, but research has proven that fasting and caloric restriction have positive effects. Stressing your cells through deprivation triggers

autophagy, a natural cleaning-out process that forces your cells to discard accumulated “junk” and destroy pathogens, thus optimizing cellular health, which is a critical component in aging and longevity. Intermittent fasting works as a caloric deprivation, but if not eating for elongated periods of your day or fasting 24-48 hours a few times a month isn’t a reality for your lifestyle, ProLon Fasting Mimicking Diet might be a good option. Researched by USC with clinical trials, this five-day meal program involves daily micro- and macro-nutrients that sate the body yet are not recognized as food, so your body reacts like you are in a fasting state. Not only can you potentially lose weight with this on-trend program that’s "fasting with food,” but the ProLon diet will activate autophagy that may also help in disease prevention.

TEST

As your own best health advocate, being savvy about available genetic testing and cutting-edge bloodwork is another great hack. Some genetic testing can be included in your annual physical depending on your insurance, so ask your doctor. 23andMe is an affordable way to get basic information on gene variants associated with the increased risk of diseases like Alzheimer's, breast cancer, Parkinson’s and chronic kidney issues. But these genetic tests are very limited and only cover .02% of your DNA, while Whole Genome Sequencing decodes almost 100%. Twenty years ago the first human genome sequencing cost more than $3 billion. Today, you can get a 30x Whole-Genome Sequencing for $299 through Nebula Genomics, the company founded by Harvard Medical Professor George Church.

Another preventive measure that should be on your radar is the Galleri, a multi-cancer early detection test from Illumina, which the Cleveland Clinic calls “game changing,” as it screens for 50 different cancers from a single blood draw. “For very dangerous, difficult to detect cancers like pancreatic, Grail testing can enable physicians to identify and remove cancers early that would be fatal if found later,” explains John Hood, PhD, cancer researcher and CEO of Endeavor BioMedicines. But Hood also expresses caution when interpreting results. “Tumors such as prostate and breast often arise as benign tumors of no concern as we age, so while Grail will find them it doesn’t mean that the physician should take any action. If the tumor is benign, treatment with surgery, radiation or chemotherapy is an unnecessary risk that provides no benefit. The patient’s physician is best to determine the appropriate action depending on tumor type and status.”

INJECT

Have a sports injury? Torn rotator cuff? Soft tissue injury? Osteoarthritis? According to John Hopkins Medicine, plateletrich plasma (PRP) therapy using injections of your own blood can accelerate healing in the body and help repair damaged ligaments, Bio-Hack Products We Love

EKG/ECG MONITORS

Electrocardiograms measure and record your heart rate and rhythm, and can quickly detect arrhythmias like atrial fibrillation.

COMPRESSION SLEEVES

Sleeves like TheraICE Rx Hot & Cold fit snugly around knees, elbows and other pain points to address arthritis, pain, inflammation, and sprains for a faster recovery.

COMPRESSION SOCKS

Comfortable compression socks increase circulation and reduce swelling whether you’re flying, pregnant or in a yoga flow class.

METABOLISM TRACKERS

Portable trackers like Lumen measure your metabolism with simple breath analysis, so you can see when you are burning fat or carbs and effectively plan your meals.

BALANCE TRAINERS

Simple devices like the SlackBlock improve your agility, coordination, and balance while boosting your athleticism and helping prevent falls.

BLUE-LIGHT BLOCKERS

Want to reduce your blue light exposure? Remember that most glasses that are clear in color are fairly worthless. Opt for amber, orange or red lenses, as these tints do the job.

CONTINOUS GLUCOSE MONITORS

Continuous Glucose Monitor (CGS) like Levels measure blood glucose in real time, so you can determine what foods spike your blood sugar and optimize your diet for long-term health.

Myth Busters

MYTH #1 Metabolism slows with age.

NOPE: In the January 2023 issue of Scientific American, Herman Pontzer — who authored a book named Burn: New Research Blows the Lid Off How We Really Burn Calories, Stay Healthy, and Lose Weight — says, “Daily energy expenditures hold remarkably steady from age 20 to 60. No middle age slowdown, no change with menopause."

MYTH #2 Juice Cleanses are good for the body.

NOPE: Supposed quick-fix detoxes like juicing can have negative side effects like headaches, blood sugar spikes, and muscle mass loss. Not to mention, juice fasts strip the healthy pulp and fiber out of fruit and veggies, deliver vast amounts of sugar to the body and may flush out the good bacteria in your gut. Our bodies are highly effective at detoxifying on their own.

Podcast Picks

HUBERMAN LAB

Stanford professor Andrew Huberman discusses neuroscience — how the brain and its connections with the organs of the body control our perceptions, our behaviors, and our health.

THE DRIVE

Dr. Peter Attia, a Stanford/ Johns Hopkins/NIHtrained physician focuses on the applied science of longevity, the extension of human life and well-being.

THE DOCTOR’S FARMACY

Dr. Mark Hyman digs deep into nutrition, healthy eating, inflammation and more.

DR. GABRIELA LYONS SHOW

This NYC functional medicine practitioner and founder of the Institute for Muscle-Centric Medicine believes that muscle is the organ of longevity. Her podcast delves into the science behind attaining lasting quality of life. muscles, joints and tendons. These injections, which last about six to nine months, trigger faster repair and can reduce chronic pain. This revolutionary PRP treatment can also be used in cosmetic procedures as it addresses hair loss and rejuvenates the skin — think Vampire Facials. Even more cutting-edge is the use of injectable stem cells from umbilical cords. Marisha Chilcott, MD, a physician and owner of Morpheus Medical Aesthetics, employs a product called Vitti Pure made from the extracellular matrix from donated umbilical cords. “You have a greater growth factor with umbilical cords,” explains Dr. Chilcott. “As they are a great source of exosomes and these messenger cells have the ability to release growth factors that help combat aging skin, environmental damage and loss of elasticity and tone. The results with respect to improved healing time and rejuvenated skin are truly impressive.” At this point PRP is only approved by the FDA for cosmetic purposes, yet there are promising potential benefits for soft tissue injuries.

HYDRATE

Are you drinking 50% of your body weight in water ounces every day? Probably not. Most of us do not drink enough water. So fill up that water bottle. Adding citrus and other fruits can jazz up your water’s appeal, but better yet, add flavored electrolytes. In addition to helping the body function, hydrate and replenish, electrolytes help your cells maintain optimal fluid balance within cells themselves. But not all electrolytes are alike. Be sure to read the ingredient list as some are basic sodium and potassium, while others can be loaded with sugars or Vitamin Bs which some bodies cannot methylate. Take note: if you have the MTHFR gene mutation, your body may have trouble processing Vitamin B, so read the labels so you imbibe an electrolyte that’s right for you.

BALANCE

According to Jim Klopman, balance is power. Not only will improving your balance make you a better athlete, it's a preventive life-or-death measure as we age. The CDC claims that 800,000 people a year are hospitalized from falls and it's the leading cause of injury-related death among adults age 65 and older. Klopman, who created the SlackBow (the equipment that holds a slackline), has studied human balance extensively and his training method is a great reset. “The body has a neurological software system, and we’re just reengaging it,” explains Klopman in his book Balance is Power.

For those who are intimidated by the slackline, Leigh Claxton, fitness director at Club Evexia and Harbor Point in Mill Valley, has developed a land-based Balance Dynamics class using props to stimulate all situations of balance to help to train the brain. "When you repeat and practice, your body starts to remember and find the balance, or centering, with ease. When we trip, run into something in the dark or lose our balance for any reason, it is

the repetitive balance drills that our body relies on to avoid a fall, or worse," says Claxton.

SHROOM

Functional mushrooms offer a wealth of health benefits with superpowers to improve memory, boost immunity and heal your gut. Shroom enthusiasts are adding them to coffee and smoothies, making teas or popping gummies. Turkey tail is a good prebiotic source that can feed good gut bacteria to rev up the immune system. Cordyceps boost athletic performance, while lion’s mane can miraculously cross the blood brain barrier to help generate more neurons and improve cognitive function. Chaga is an antioxidant force that fights off damaging free radicals, while reishi acts like an adaptogen to reduce stress and aid sleep. Reishi mushrooms are also being used to help strengthen the immune systems of cancer patients post treatment in China. They help the body fight viruses by stimulating production of T-cells.

When purchasing, opt for products made with mushroom fruiting bodies and high beta-glucan levels. Avoid supplements that say mycelium as these lack the beta-glucan which gives them their medicinal quality, relays lead Registered Dietitian and Nutritionist, Alexandra Dusenberry from Cal-a-Vie Health Spa.

SLEEP

In theory, we should rise with the sun and go to sleep when it sets to best benefit our circadian rhythm. Since this is not happening unless you are a farmer or toddler, be aware of the effect that light has on your internal clock and sleep patterns. Our circadian rhythm takes signals from the external world, so high amounts of blue light from computers, laptop screens, flat-screen televisions, cell phones, and tablets can disrupt the release of natural melatonin. The worst thing to do for your sleep cycle is to lie in bed with your phone inches from your face bathing in a sea of blue light that’s telling your body not to sleep. After dark, sport a pair of blue light eyewear to reduce the exposure and read a hardcover book instead of staring at a screen.

READ + RESEARCH

A key to being the best advocate of your own wellness and longevity is to gather knowledge. At the Buck Institute, world-class researchers are using cutting-edge science to tackle aging-related diseases. Sign up for their newsletter or listen to their podcasts on topics like the theory of aging, cellular senescence and more. The Harvard Health newsletter also provides helpful tips and digestible news on everything from fighting inflammation and strengthening your bones to staving off dementia. AI-Infused Fitness Disrupting the Industry

Personalized training using machines powered by robotics and Artificial Intelligence is the new fitness frontier. These machines provide efficient and effective workouts that focus on building muscle mass, bone density, and cardiovascular strength. And get this: three weekly, 20-minute sessions deliver the same physiological response as five to seven hours of traditional workouts. Keep an eye out for these machines at a health and wellness center near you.

VASPER

Developed in conjunction with NASA and a spinal rehab center, Vasper is a recumbent elliptical where biceps and quads are wrapped in cold pressurized cuffs to increase muscle building and repair without the wear and tear on the joints. Bonus: keeping the body cool while exercising means no oxygen is wasted.

CAROL

Enjoy high intensity sprints on this AI stationary bike, which depletes 90% of glycogen in the working muscles so the second protocol — 30, eight second sprints at 80% of your max heart rate — burns fat nine times more efficiently compared to running or jogging.

LIVE02 OXYGEN MASK

Used for EWOT (exercise with oxygen therapy), this mask toggles between both low- and high levels of oxygen to drive metabolic efficiency, and supercharges the exercises even more.

ARX

Among the safest and most effective strength training machines in the industry, this adaptive resistance training maxes out your muscle groups during both the push and pull motions, with greater strength gains than with traditional weight training.

PACIFIC FERTILITY CENTER

A World Renowned Fertility Clinic

599 SIR FRANCIS DRAKE BLVD, GREENBRAE, CA PACIFICFERTILITYCENTER.COM 415.834.3095

Meet Dr. Jennifer Agard, a board-certified Reproductive Endocrinologist and Infertility Specialist. As one of the skilled and devoted physicians at Pacific Fertility Center, she is passionate about fertility medicine and finds joy in helping each person make their family in their own unique way. Our physicians are widely recognized for their extensive clinical experience, outstanding academic credentials, and success in treating the most challenging fertility cases. We understand fertility treatment may impact every aspect of patients’ lives and are committed to working closely with patients to design treatment plans that will address medical, emotional, and financial needs. PFC’s mission is to provide all patients with the best quality, individualized, and compassionate fertility care.

LAURENCE MCKEE, MASTER ESTHETICIAN AND MASSAGE THERAPIST

Turning Point Spa

655 REDWOOD HIGHWAY, STE 275, MILL VALLEY, CA 415.902.0197 TURNINGPOINTSPA.COM

Where Science and Luxury Meet. Voted Best Spa in 2021 and Best Facial in 2022 by Marin Magazine, Laurence McKee, owner of Turning Point Spa, offers the rare combination of a refined expertise as a Skin Diagnostic Technician (see photo) and the gentle, caring, devoted kindness of a true healer.

Laurence McKee shares her holistic approach and comprehensive knowledge of self care which she developed working at the Institute for Health & Healing at Sutter Health.

THE PLASTIC SURGERY SPECIALISTS TEAM

Plastic Surgery Specialists

350 BON AIR ROAD, SUITE 300, GREENBRAE, CA 415.925.2880 PSSPECIALISTS.COM

Experience, Excellence and Ease. As 2022 returned to some normalcy, Plastic Surgery Specialists (PSS) looked toward the future. The practice made life easier for patients to request an appointment and provider, as they can now click a link to schedule most MedSpa procedures. PSS also introduced a new Botox alternative that offers longer-lasting results, and PA Julie expanded her skill set to join the practice’s three talented aesthetic nurses. As the practice looks forward to 2023, a new 90-day weight loss and wellness program is launching to supplement the Orbera Weight Loss Balloon, which continues to help patients shed weight for good. The new program focuses on functional testing to understand imbalances in the body and provide additional support with FDA-approved weight loss prescriptions. They have added Exosome growth factors to their nonsurgical treatments with extraordinary results. PSS surgeons and the team are well-known for their expertise, providing the best possible surgical experience. and outcome. The PSS experience offers tremendous value, including post-op care and complimentary services. For added convenience, PSS MedSpa is open later on Wednesdays and in the morning on the first Saturday of every month. PSS strives to improve its services to remain “best of the best” for surgical and Medspa services. They appreciate the community’s continued support and wish all a safe and healthy 2023.

SARV ZAND MD, PICTURED WITH ACTRESS NAOMI WATTS

Zand Dermatology

655 REDWOOD HWY, STE 246, MILL VALLEY, CA 415.301.5000 ZANDDERMATOLOGY.COM

Zand Dermatology is a boutique women-run practice specializing in aesthetic, holistic, medical and surgical dermatology. Dr. Sarvenaz Zand, Lexi Sherer PA-C, and Kimberly Hanf NP-C create trusting, loving partnerships with patients to optimize their natural beauty. With academic prowess, they utilize a 360 approach to treating skin conditions by incorporating holistic advice on nutrition, hormones, fitness, self-care, and purposeful living. As experts passionate about beauty and skin health, Zand Dermatology is deeply grateful to have been awarded Best of Marin’s “Best Cosmetic Dermatologist 2022.” Breaking News: Naomi Watts chose our own Dr. Zand to be her Dermatologist Advisor for her skincare line in 2022! Naomi is on a mission to empower and educate women transitioning through menopause. To see why Dr. Zand is becoming the dermatologist to the stars, check out her 500+ five-star reviews from our glowing Marin community.

DAVID A. LAUB, M.D., F.A.A.D.

Laub Dermatology & Aesthetics

591 REDWOOD HWY, STE 2210, MILL VALLEY, CA 415.381.6661 LAUBDERMATOLOGY.COM

Laub Dermatology & Aesthetics located in Mill

Valley, has been serving the North Bay for many years. David A. Laub, M.D., is a Harvard trained, Board Certified Dermatologist specializing in medical, surgical and aesthetic dermatology. Dr. Laub’s expertise is based on extensive training, experience, artistry and attention to detail. Asked why he became a dermatologist, his response was simple. “Having dealt with skin issues personally, I can understand and relate to my patients.” His compassion is what drives his practice today: “We want everyone who comes to our office to feel comfortable and cared for. I feel fortunate to be a dermatologist and love what I do”. Dr. Laub is a nationally recognized expert in rosacea, pigmentation, psoriasis and skin cancer. Also, an innovative leader in reversing sun damage and aging with lasers, botox and dermal fillers resulting in amazing natural results for his clients.

NICOLE PALOMBINO MEDICAL ASSISTANT, DR. JAMALI, STEPHANIE REEDER PRACTICE MANAGER, VICTORIA GRUSZKIEWICZ AESTHETICIAN

Belle Marin Aesthetic Medicine

250 E. BLITHEDALE AVE, SUITE B, MILL VALLEY, CA 415.887.8718 HELLO@BELLEMARIN.COM

Belle Marin is the result of Dr. Faye Jamali’s vision to create a concierge-style medspa that offers today’s leading aesthetic treatments and services in a clean, elegant space. Whether you need a refresh or are getting ready for your big day, they are here to help you on your journey. Belle Marin uses the newest and best non-invasive technologies to create a customized plan for each patient. Dr. Jamali performs all medical treatments herself to ensure the highest quality in care. She offers complimentary consultations so patients can be wellinformed and make the right decisions for their needs. All facial services that use medical grade skincare are performed by Victoria, an incredible aesthetician. Wonderful staff like her provide an elite level of service and care. Whether you are seeking a medical procedure, body contouring, or a luxurious facial, the goal is always to make the patients feel like the best version of themselves. Belle Marin offers the most advanced results-driven services, all within a beautiful boutique environment. Can’t wait to see you there!

REAL SKIN CARE BY REAL SKIN DOCTORS HAYDEE KNOTT, MD AND LAUREN LARRABURE, MD

Mill Valley Dermatology Inc

655 REDWOOD HWY, STE 100, MILL VALLEY, CA 415.634.8411 MILLVALLEYDERMATOLOGY.COM

Marin Skin Medical Inc

619 EAST BLITHEDALE AVE, STE A, MILL VALLEY, CA 415.770.5155 MARINSKINMD.COM

Introducing our new dermatologist, Dr. Lauren Larrabure. Dr. Larrabure is accepting new patients and is looking forward to meeting you. Lauren Larrabure, MD, is a board-certified dermatologist at Mill Valley Dermatology and Marin Skin. Dr. Larrabure attended the University of California, Berkeley, where she received her bachelor’s degree in Molecular and Cell Biology. She then received her medical doctorate at the prestigious University of California, San Francisco. Upon completion of her medical doctorate, she completed her intern year in internal medicine at Highland Hospital in Oakland, CA, where she received the departmental Internal Medicine Highland Strong Award. She then completed her specialty training in dermatology at Stanford University where she had the opportunity to train with world leaders in the field.

VANESSA TALBOTT, M.D., FACS, T. PHILIP CHUNG, M.D., FASCRS, MICHELLE LI, M.D., FACS, MICHAEL ABEL, M.D., FASCRS, LAURENCE YEE, M.D., FASCRS

(AS PICTURED FROM LEFT TO RIGHT) San Francisco Surgical

3838 CALIFORNIA ST, STE 616, SF, CA 415.668.0411 1100 VAN NESS, STE 1040, SF, CA 415.923.3020 1580 VALENCIA ST, STE 607, SF, CA 415.213.7971 SFSURGERY.COM

San Francisco Surgical is San Francisco’s premier surgical group specializing in colorectal, general and laparoscopic surgery. We provide comprehensive care ranging from the management of complex abdominal and gastrointestinal conditions to colorectal cancer screening. The scope of our practice includes treatment of abdominal cancers, inflammatory bowel disease, gallbladder disorders, gastroesophageal reflux, hernias, endocrine disease and anorectal problems. Our surgeons are pioneers in laparoscopic abdominal surgery and treatment of hemorrhoids, anorectal fistulas and pilonidal disease. The practice was established in 1939, and we take pride in our history of surgical excellence and leadership. We are proud of our specialty training and our dedication to patient care. Members of our staff speak Chinese and Tagalog.

MICHAEL SCOTT HEMOND, M.D. AND KATHRYN NAJAFI-TAGOL, M.D.

Eye Institute of Marin

10 PAUL DRIVE SAN RAFAEL CA 415.444.0300 EYEINSTITUTEOFMARIN.COM

Renowned Ophthalmologist, Dr. Najafi Tagol - UCLA and USC graduate- founded Eye Institute of Marin, a Center of Excellence for eye care, in 2004. In the pandemic, patient safety and health was one of Dr. Najafi’s top priorities. So, she equipped her new office with state-of-the art HVAC, as well as inventing a HEPA filtered air shield, for the examining microscope. With a dedicated staff and doctors including Harvard graduate, Dr. Michael Hemond, a cornea and dry eye specialist, and using the latest treatments for variety of eye conditions such as Cataract and Lasers for Glaucoma, Lipiflow for dry eye, Cosmetic Botox, Eyelid Surgery / Blepharoplasty and Pterygium, Eye institute of Marin has grown based on years of exemplary patient care, and referrals. Dr. Najafi, Vice Chair, Department of Surgery at MarinHealth, while gratified to perform sophisticated Cataract surgery with vision correcting lens implants enabling patients to see without glasses “near and far,” is a big believer in prevention. “Studies show annual eye exams and early detection are key to keeping one’s eyesight bright.”