NUE Charleston Health & Fitness Magazine

CHARLESTON FITNESS HEALTH +

Soybu: Empowering Women Through Sustainable Style

In a world dominated by fast fashion, brands often yield their values to profit. But not Soybu. Serving as a shining beacon for the conscious shopper, Soybu has been steadfast in its commitment to weaving sustainable activewear since its inception in 1998. Inspired and driven by yoga, Soybu’s foundation is in finding peace, no matter the surroundings. Their mantra is “LIFE OF FLEXIBILITY”, with comfort, style, and fit that doesn’t give way. The clothing is deliberately designed, carefully cut, and mindfully made into classy, comfortable clothing, so you always look and feel put together.

Founded by three visionary women within the esteemed Colorado Trading Co., Soybu emerged as a pioneer in the realm of sustainable activewear. The mission was clear. Craft garments that elevate performance while honoring the planet. Drawing inspiration from the natural resilience of soy and bamboo, they embarked on a journey to redefine the boundaries of athletic apparel.

Throughout the years, Soybu's dedication to quality and innovation has never wavered. With high performance, comfort, and sustainability as the guiding principles, they have seamlessly integrated fully recycled polyester attributes into their designs, harkening back to their original vision of sustainable activewear. From the outset, their three main fabrics—Q11, eco-melange, and 3D knit—have set the standard for performance and ecoconsciousness in the industry.

The recycled Q11 fabric exemplifies Soybu's commitment to both quality and sustainability. With its soft matte outer handfeel and perfect body-curving properties, it stands as a testament to the brand's meticulous attention to detail. Through countless iterations, Soybu's technical design team has perfected the fit, ensuring ultimate comfort and no chafing, even during the most rigorous activities.

Soybu doesn’t stop at impeccable functionality—their garments are infused with thoughtful details that elevate the wearer's experience. From 360 reflectivity for early morning runs to thumbholes that move with you, every feature is carefully considered to enhance both performance and style. Designed by women for women, every detail with the active customer in mind.

Soybu's eco-melange line offers a luxurious yet sustainable option for everyday wear. The heathered fabric is buttery soft but has powerful sunblock technology. The fabric provides UPF 50+ protection, giving customers another reason to take yoga outdoors. Each piece is designed with the modern woman in mind, who is strong, powerful and feminine.

The 3D knit fabric was made for the woman on the go. A dream for travelers, this stretchy, wrinkle resistant texture in comfortable silhouettes makes it a perfect travel choice.

Soybu stands as a beacon of hope—a reminder that style and sustainability can coexist harmoniously. With each thoughtfully crafted garment, they empower women to look good, feel good, and do good— for themselves and for the world around them.

Top 5 Anti-Aging Supplements of 2024

by Elizabeth Harris, M.D.

Anti-aging is a hot topic. Although we can’t stop aging, it is possible to slow it down with a healthy lifestyle and sciencebacked supplements. But with so much information out there it can be hard to know which to choose. Hopefully, this overview of the top five well researched anti-aging supplements will help. Some target more the body, some the brain, and some both.

NAD+ (nicotinamide adenine dinucleotide) is a coenzyme found in all living cells. It is essential in key physiological processes in our bodies. The energy of our cells depends on NAD+. But its production slows down as we get older, leading to mental and physical fatigue.

This substance boosts energy and helps manage weight. Not only does it boost metabolism, but it reduces inflammation and decreases pain. Athletes take it to improve their game. Gains in endurance, strength and stamina have all been observed. Studies show that increasing NAD+ levels in skeletal muscle will reduce levels of inflammation.

NAD+ has also been shown to improve cognitive function and has been used to treat dementia patients. A big plus is that it boosts your mood. It’s an excellent overall supplement and is available as both a capsule and an injection.

MCT (medium chain triglyceride) oil is derived from coconut oil. It’s tasteless and easy to add to any liquid. It puts your body in a state of partial ketosis so it lowers your appetite and aids fat loss.

This oil supports both mind and body energy. Runners report higher exercise tolerance when using it. There are reports it improves cognitive function and it’s being studied as a treatment for dementia. It also contains fatty acids that fight yeast and bacterial growth.

MCT oil also helps improve the skin’s elasticity. It has the ability to moisturize and improve the skin’s youthfulness. Adding it to your morning coffee gives your day a good start. Just remember to go slowly in the beginning to avoid possible GI issues.

3. Synolytics

Newest on the scene are synolytics, compounds that target and kill senescent or aging cells. Aging can be at the levels of cell, tissue, organ, system and organism, but the cell is the smallest unit of life, the most fundamental building block of every living organism. Senescent cells become depleted and accumulate with age. They can cause cancer and other diseases.

Fisetin is the superstar in the synolytic category. It’s a flavonoid which has been shown to sustainably suppress the expression of aging markers in various

1. NAD+

2. MCT Oil

organ tissues, alleviate age-related tissue pathologies, and ultimately extend median lifespan and longevity in mice. It appears to restore muscle stem cell function in muscular dystrophy.

This substance can reduce aging in vascular cells and in human brain cells. It mitigates COVID-19 neuropathology as well. By reducing the number of senescent cells in tissues, these compounds extend our life span, make us feel stronger and protect us from illness.

4. Astaxanthin

Astaxanthin belongs to a group of chemicals called carotenoids. Crustaceans accumulate astaxanthin in their shells and flesh, while salmon and trout build up this pigment in their flesh. Consuming seafood rich in astaxanthin can provide you with certain health benefits.

This substance is a powerful antioxidant so it protects cells from damage. It reduces inflammation and improves the way the immune system functions. It has been used as an anticancer agent and it prevents diabetes, cardiovascular diseases, and neurodegenerative disorders. Astaxanthin protects from UV skin damage and boosts joint health as well.

It’s been linked to heart health and endurance. Definitely worth a try!

5. Omega-3 Fatty Acids

Omega-3 fatty acids are found in cold water fatty fish like salmon, walnuts, and flaxseed, but it can be difficult to get enough in our diets. These compounds are beneficial to the heart, skin, and brain.

Many cardiologists recommend omega-3s to

their patients since they decrease inflammation. For the same reason those with arthritis often improve from taking this. Omega 3s are good for your eyes, too. They also contribute to typical brain development and it’s believed that children with autism can benefit from this treatment.

Be careful to get a high quality brand to avoid the toxins found in concentrated fish oil.

So, living longer and feeling younger. Sounds good, right? Our perception of aging has greatly changed. We no longer need to let age define our level of health. It’s important to eat a nutrient dense diet, exercise regularly, and avoid smoking and excessive alcohol intake. Now we know that a healthy lifestyle and the right supplements can slow down aging and decrease our risk of cancer and other diseases.

If you’re over 40 or concerned about aging consider adding some or all of these supplements to your routine. Youthful health, that’s the goal!

Charleston, A New Thriving Wellness Haven

by Mystic Megan Leger

It feels good to return back home to charming Charleston with fresh eyes. When I first moved here back in 2010, I remember the city being more known as the mecca for partying and, of course, our beautiful beaches. With that said, the evolution of Charleston's wellness community over the past seven years has been nothing short of remarkable. Before I left for Oregon, it felt like this town was just barely scratching the surface of what it meant to attend women’s or men’s circles, peruse a metaphysical shop, discuss the properties of crystals, lay down for a sound bath and chant kirtan but now there are more conscious events popping up each week.

No longer does it feel like only a small pocket of folks are diving deeper into permaculture, herbalism, holistic living, energy work, meditation, diet and nutrition. This area of thought is now spreading to every island. In tandem with the shift towards holistic wellness, there's been a noticeable difference in people’s priorities when it comes to consuming alcohol to socialize. People are now starting to wake up and realize that drinking is not the most sustainable way to connect with others when it comes to our health. In search of more supportive

and enriching activities, Charleston's residents are increasingly opting for sober nights out, exploring dry bars, herbal shops, fishing, kayaking, foraging and participating in more wellness-focused events that promote personal growth, environmental awareness, spiritual expansion and connection.

Coming back to the roots of sustainable living and diving deeper into personal growth are the forefront of people’s conversations around town. It is so wonderful listening to everyone discuss the importance of embracing practices that nourish not just the body and mind, but also the spirit.

But what exactly is driving this shift? From underground yoga teachings like Kundalini Yoga now surfacing to the rise of local cannabis companies, alternative therapies, and holistic practitioners, Charleston now boasts a diverse array of healing modalities for their community. Shops like Peachy Keen, The Sanctuary, and Herbal Passion are thriving, offering everything from herbal remedies to meditation classes. And let's not forget about the Wonderer, IVY Chiropractic, Selah’s Sanctuary, Stillspace Charleston, Charleston TM Center, High Rise, The

Charleston Hemp Collective, Levity, and so many others who are leading the charge towards providing access to these conscious opportunities. These trailblazers are embracing practices like meditation, reiki, sound baths and clean ingredients, recognizing their profound impact on overall well-being.

In conclusion, Charleston's wellness community stands as a shining example of the power of transformation and collective growth. As individuals prioritize their well-being and seek out holistic healing modalities, the city's vibrant landscape continues to evolve, offering endless opportunities for exploration, discovery, and personal evolution. As our city continues to flourish, it celebrates diversity and inclusivity, welcoming individuals from all walks of life on their journey to optimal health and happiness.

Nadi Shodhana: Alternate Nostril Breathing, a how-to:

1. Sit in a comfortable position either cross legged or you may sit in a chair with your feet comfortably on the ground.

2. Vishnu Mudra: Take your right hand and bring the index finger and middle finger to touch while bringing the ring finger and pink to touch. Fold down the index finger and middle finger. You will use your thumb to cover the right nostril and the ring finger to close your left nostril.

3. To begin: Close the right nostril with your thumb and begin breathing in through your left nostril. Exhale slowly and completely before taking another inhale of equal length. At the top of the breath you will switch nostrils by closing the left nostril with the ring and releasing the thumb. Continue this alternate nostril breath at your own pace, nice and slowly. Only switching nostrils after the inhale. Take a pause at the top of the breath before exhaling. If you are pregnant, skip the pause and just keep the breath slow and rhythmic without holding the breath in or out.

4. Continue for 1-3 minutes, gradually increasing your time as you please.

Benefits: Increases oxygen flow; clears and releases toxins; reduces stress and anxiety; calms and rejuvenates the nervous system; balances hormones; clears and balances respiratory channels; helps to alleviate respiratory irritants; balances solar and lunar, masculine and feminine energies; enhances mental clarity and cognitive function; enhances concentration; and balances both hemispheres of the brain.

Breathing through the left nostril cools the nervous system and stimulates the right hemisphere, our creative side; breathing through the right nostril warms the nervous system and stimulates the left hemisphere, our logical side.

Learn more about Mystic Megan Leger, Ayurvedic Lifestyle Coach and Yoga Therapist: meganjleger.com / @mystic.healing.arts / @mjlegerart

Photos: Taylor Czerwinski of @tlcweddingphotography, tlcweddingphotography.com

Optimize Your Health & Performance with Functional Medicine

The time has come to stop settling for the status quo of healthcare. Conventional healthcare is designed to check a box and push you out the door. It emphasizes “sick care” by masking symptoms with medications and blanket-statement diagnoses. What patients need now more than ever is for their healthcare team to prioritize their time, treat them as unique individuals, and offer guidance that goes beyond symptom management. They need a model of care that also considers their physical, mental, and emotional health, combined with advanced, personalized, and targeted services rooted in prevention and longevity. A Functional Medicine-based approach to care views a patient as a whole person rather than simply a collection of symptoms. It seeks to eliminate disease and restore health and wellness and can be the key to unlocking optimal health and performance.

Conventional medicine is the most common model of healthcare in this country. It incentivizes insurance and pharmaceutical companies without much priority in long-term health outcomes of patients. Conventional medicine excels in treating acute or emergency situations and saving lives. However, the current medical system does not work to prevent health conditions or improve overall health. Rather, it offers a very narrow-minded view of care: prescribing medications and scheduling procedures rather than investigating the root cause of a condition.

Functional Medicine, however, is an approach to care that focuses on digging deeper into a patient’s health condition instead of just managing symptoms with medication. It prioritizes optimal health by supporting all systems of the body to prevent and, often, reverse disease. Its goal is to not only relieve an individual from disease manifestation, but to support a pathway towards whole-body healing and optimal health.

Functional Medicine takes a holis-

tic look at root causes of a condition and other various factors that affect an individual’s health. This includes diet, lifestyle, stress, mental and spiritual well-being, sleep, toxin exposure, and even community engagement. It emphasizes that chronic disease and other prevalent health issues rarely occur independently. Rather, they are the

result of complex interactions between lifestyle, genetics, and the environment. All of these factors that influence health and wellbeing cannot be addressed through a prescription. It requires an approach that puts the whole person at the center of their care.

In the context of athletic performance and weight loss, a Functional Medicine approach goes much deeper than the typical “calories in-calories out” model. For weight loss, it can help assess the root causes of weight gain or weight loss resistance more comprehensively, then can guide an individual towards a personalized weight loss strategy. Many factors affect weight outside of diet and activity level, including hormone imbalances, micronutrient levels, stress, sleep disturbances, and other symptoms of aging. Often, an individual requires more tailored lifestyle recommendations based on their unique health markers in order to support the body’s natural ability to reach its optimal weight. This can include personalized supplementation, tailored nutrition recommendations, and/or medically supervised weight loss medication in combination with healthy lifestyle modifications.

Athletic performance can be enhanced

through a Functional Medicine approach by alleviating health conditions that may be holding someone back from their potential, as well as through personalized supplementation, advanced peptide therapy, and expertly supervised hormone balancing protocols. In fact, balanced hormones can be a key component of weight loss and optimal athletic performance. Deficiencies or imbalances in hormones such as estrogen, progesterone, testosterone, or thyroid hormones can cause weight gain or make it difficult to lose weight. Hormones also help regulate appetite, metabolism, sleep, and energy levels, all of which can have a direct impact on athletic endeavors and recovery.

A Functional Medicine expert can assess hormone levels at a deeper level than what is typically included in a conventional medical check-up. They can also offer safe and effective solutions to correct imbalances and help an individual get back to doing what they love. This approach takes more time spent with a patient to speak about their specific health concerns and to develop trust with a provider: another aspect of our current healthcare landscape that falls short. Conventional medicine limits the time and attention allowed for each appointment, at no fault of the healthcare provider, but rather the constraints of the system itself. When a provider is allowed more time to connect with their patient, it provides a foundation for a strong patient-provider relationship and the opportunity for more in-depth care.

Functional Medicine provides a logical approach to care that empowers an individual to achieve optimal long-term health, free of disease and from the vicious cycle of prescription medications.

If you are interested in learning more about Functional Medicine, visit www. essentialhealth.health or reach out to our team at Essential Health – Mount Pleasant to schedule a free Meet & Greet with one of our experts. Our services in Mount Pleasant include Hormone Balancing, Aesthetics, Regenerative Medicine, IV Nutrient Therapy, and Wellness Consultations.

CAROLINA PRIME

Carolina Prime is a veteran owned fitness equipment sales and installation company. We also specialize in 3D gym designs, equipment extraction and maintenance. • Carolina Prime clientele includes commercial gyms, CrossFit gyms, multi family living, high schools, universities, city recreation, country clubs, health clubs,YMCAs, hotels, therapy clinics and more. • Caroline prime has access to major fitness equipment brands including Nautilus, Stairmaster, Schwinn, True, Sports Art, Perform Better, TKO, Torque, Octane, Spirit, Abs Company, Echelon , Star Trac, as well as many more. • The company was founded by Richard Johnson in 2022. Richard has been a competitive bodybuilder for 13 years. He is a former collegiate strength & conditioning coach and still continues to coach male and female competitive athletes. Richard also has over 20 years of experience in the fitness industry in everything from training, running gyms and of course designing gyms and installing fitness equipment. Richard took his passion for fitness and turned it into his career when founding the company Carolina Prime. • It has been a successful first full year in business. We are looking forward to the growth of this company and sharing our love for exercise with our customers.

Using Integral Sound Meditation

by Arlyn Ruddy

With so many mindful options out there, how do we know where to start? And what in the world is integral sound meditation? Believe me I understand the overwhelm of information circulating in the ether these days and it can be too much to digest at once. But as a longtime holistic practitioner and sound trainer I would like to create space to break it down and make it just a little more tangible to the people in hopes to get you to a place where you are ready to explore something new!

Let's start with why people choose sound meditation as a self care practice. Where there are countless reasons why people come out overall, I tend to find that those who show up in the integral soundspace consistently have a general desire to evolve whether it be psychological, emotional, or spiritual. Those that are generally choosing transformation or

a shift in life. Sometimes it's grief, sometimes it's addictions, sometimes it's illness, depression, anxiety, PTSD, ADD, pain and stress relief, or maybe just an overwhelm of feeling stuck somehow emotionally, mentally and physically. Anytime we feel an imbalance or experience did-ease of any sorts, sound meditation can serve as an effective energetic reset. Other reasons are things like intentful journeywork, integration from other therapies, manifesting, relaxation, creativity and rejuvenation. Anytime we turn inward we have an ability to uncover solutions that empower us to make shifts accordingly.

Lets begin with the word “integral” which by definition means necessary to make the whole complete, essential or fundamental. Integral sound meditation is a form of sound practice that brings the conscious, unconscious, and superconscious

aspects of self into a more integrated and identifiable space therefore making us more whole and balanced in our body, mind, and spirit. This kind of sound meditation practice can initiate radical transformation in our life and also help us determine our next steps in waking reality. As we slow down and learn to allow ourselves the time and space to observe what is going on inside and more importantly how we feel within our body and mind, miracles will begin to occur. The fast paced outerworld we live in will indeed drain us of our life force energy, if we don't take necessary actions to counter the bombardment on our sacredness.

The practice always begins with bringing the mind into the body through conscious breathing. This being a longtime practice from ancient yogic traditions and my very favorite qigong. Qigong being the mother of all martial arts and Chinese medicine, where it all starts with intentful movement of the breath. When we consciously move the breath we naturally move the “chi” , life force energy, through our body. Creating more space for expansion and awareness. After the foundation is set you will be gently led into an intuitive sound journey consisting of organic sound instruments and sometimes audio sound. The sounds and vibrations emanating from the instruments during an integral sound meditation in one way or another mimic sounds of nature, some recognizable and some unknown. Being that we are nature herself, these tones will find their way into a sympathetic resonance with the physical body, bringing any imbalances into a more harmonious state. While this is happening simultaneously the vibrations are in fact entraining the brainwaves. As this occurs we reach a meditative state much quicker than if we were in a silent meditation. This in turn syncs the left and right brain which immediately drops the parasympathetic nervous system into a restoration mode, allowing for regeneration and innate healing of the entire body on a cellular level. As you shift limited conditioning physically, emotionally, and psychologically you will not only feel lighter energetically, but you will begin to navigate life with more confidence and ease. As you integrate the unconscious into conscious awareness through integral sound meditation the possibilities become endless and liberation a reality.

Awaken Spanda chooses to offer public integral sound events monthly on the lunar cycles, being that this dials the participants into their natural cyclical cycle, honoring the sacredness of the soul. Some of the events vary as some are specific to breathwork, ecstatic dance, creative writing, and intuitive art but all involve the element of integral sound meditation. For those that want to learn more about integral sound, Awaken Spanda offers specific in-person training courses for those that wish to be a practitioner of the craft as well as to elaborate on their own personal transformation.

From Medical School to Health Coaching

by Dr. Caroline Duncan, MD, FMCHC

I was raised throughout the South and have always resided in the Carolinas, calling Charleston my home for going on 15 years. I was fashioned and formed into an academic at a young age, coming from a line of post-doctorates on my mother’s side therefore continuing education was deemed less of an option and more of an expectation. Matriculating through the College of Charleston I studied biology, organic chemistry, art history, and classics primarily, ever the stretch achiever with infinite curiosity. I recall trying to make sense of my interests and dream up a career that would somehow marry my love of history, culture, the past, and the intangible, with the factual language of science and the future that I also spoke. As I approached graduation I came to a crossroads where I felt I had more than one option and truly did not know which way to go. Do I continue on to graduate school studying classics, heading to Egypt to dig amongst the layers of humanity as I had fantasized about as a child? Do I keep my head down and utilize my talents for technicality and process in a polymer synthesis lab? Or, do I take the so-called altruistic high road and become a medical doctor. As is obvious by my title, the course I chose was the latter after seeking counsel with multiple advisors and pursuing acceptance at the Medical University here in Charleston.

It was here in medical school, though, that I first began to ponder intentionality and the power that our thoughts have to shape our perspective. I realized as soon as I got to orientation that this was not going to be a walk in the park, not even close. The liberal arts rose colored glasses were shattered and replaced with something of a bureaucratic lens that I suppose I had secretly always resented. I was not like these people. Please note, I do not resent medicine or doctors themselves and work closely with the field and its professionals. But it stung, for years, as a wound to my ego while I floundered around and tried to find my place. I sought solace in the psychiatric courses as well as a bit of pathology and neurology, but a hospitalist I was not, that part was very clear. To counterbalance the distress I felt

in having chosen the direction of a higher education that did not serve my personality or my soul’s dependence upon freedom of thought I became involved in the literary publication on campus which was a life-saving outlet for me. I was on the board all four years and became editor in my fourth and final year of medical school, each edition like a jewel we had found in the sand, poured over and polished, and the final publications to share with the world brought me immense joy. It is through these tandem experiences that I began to understand my true knacks in life; collecting, analyzing and synthesizing with the outcome resulting in a product of great understanding and learning out of seemingly chaotic beginnings.

I swiftly left residency as quickly as I had arrived, breaking down to the admissions committee and telling them, I was so sorry, but I had gotten it wrong. It seemed, I told them, that my true intention, perhaps my true life path, was not that of a medical doctor, but a medical communicator, a writer, an editor, a medical archaeologist. They showed great mercy and

let me go in what we will call a peaceful way, ensuring that if this was not what I wanted to do with my life that it was not worth my struggle and sorrow to wait, that this feeling would not go away, to leave, and go do my thing. And so I did. For five years I studied and worked here in Charleston under a renown physician who led a team of several other incredible physicians trained in Environmental Medicine, Functional Medicine, and Integrative Medicine, and were well-versed in the understanding of disease as well as safe, novel therapeutics with regard to allergies, toxicity, immune dysregulation, nutrition, neurodevelopment, and really the list goes on. My role there was multifaceted and taught me so much about private medical markets, functional lab testing, nutritional and energetic interventions, Ayurvedic approaches, litigation, thermographic imaging, again the list goes on. I consider my five years with this clinic to have been a residency of sorts in and of itself.

Several years before leaving the clinic I trained for a year to become a certified health coach, hence the rest of my title. This niche felt even more empowering than my current roles, the dialogue of a coach fit the rhetoric that came naturally to me as a methodical and analytical thinker as well as a dreamer. I facilitated faith in the unknown when I had conversations with clients, able to explain their medical reports full of jargon and the biochemical processes of their disease, drugs, and alternative interventions with ease, but the conversation did not have to stop there. Beyond what I know, and what the client knows, came the frontier of self-discovery. As a coach you are given the tools to use in a conversation to uncover aspects of the case that will be of benefit to the client but are not typically teased out with an average medical discourse. These conversations helped my confidence to soar, as I was seeing results in the labs and in their lives with this deepening relationship. Ultimately, I started my own brand because I finally understood that I had gone through all of this, undergrad, medical school, continuing ed and work post-doc, to shape me as an expert and give me the opportunity to have a career where I did not have to choose between pragmatism and idealism.

So here we are, I am nearly a year into working for myself freelance as a coach and consultant as well as contracting with several wonderful individuals and organizations, and I can see it all so clearly. We all crave clarity and we all crave freedom. We all deserve this too. I had continued to write for my personal clients as well as my LinkedIn audience for years before this opportunity with NUE came about, but as I mentioned in the beginning of this article, the opportunity with Nue feels like a “welcome to the rest of your life” moment. I can coach, I can analyze, I can collaborate, liaison and listen, but I can also write. I am at peace with my purpose and my inspiration is on fire.

There’s me but, why keep reading? In this world of viral online coaching and celebrity doctors, biohacking and a spiritual awakening occurring in the Western World, I would like to bring you several perspectives. Of course I will happily cover the basics, food as medicine, biomarker optimization, mindfulness, and meditation, etc., but I would like to act as a sieve

for you. All of us can run to our little handheld computers and download apps for healthy living, but which one is best? Which information source should you trust for the myriad of trending topics that tell you what to do, think, and eat on a daily basis to live a longer and fuller life? I would like to operate as a helpful and trusted guide for you. The possibility of bias is imminent but I will strive for openness and transparency at all times. And my answers will potentially result in more questions that you must ask yourself: What do I need? What do I want? Is there a cross-section where what I need and what I want comes into focus and I can see choices through the static, a perfect reflection of my own projection and design? I read a quote the other day that resonated with my style:

“There’s a time for everyone, if they only learn, that the twisting kaleidoscope moves us all in turn.” -Sir Elton

John

We are all different, with different needs and wants, and life is not a competition. The path to true wellness and fulfillment looks divinely different for all of us but the compass however, looks the same. If I can be just one tiny aspect of this compass for you, or a small but mighty voice to help you remember where you placed your compass, what it looks like, or where you want it to take you, I will have served my purpose. I remember during one of my low points over the last 10 years, bargaining with and begging the Universe to reveal something to me, a sign, some relief, anything, as to why, why am I here on this earth, now. The thought plagued me for years and I spent a lot of time alone, pleading with the ether and reflecting. Finally, one day I had the revelation that if the world and all of its beautiful beings and entities could be boiled down to information, and that information could be poured into a vessel, of which could then pour the information back out to the Universe, I felt like the vessel. And it was then that I knew, I am here for you.

5 Easy Tips to Help You Get Beach Body Ready This Summer

By Dara King, Nutrition Coach

Feeling confident and beautiful in your new bikini should be something every woman experiences. That’s why I’m going to share with you five easy tips to help you get beach bod ready this summer!

Stay Hydrated

“Drink more water!” I know you hear this all the time, but there is good reason for it! Drinking water can boost your metabolism, which helps your body burn more calories throughout the day, even at a resting heart rate.

Water is also a natural appetite suppressant. Tons of studies have shown that drinking water 30 minutes before a meal can help you feel full and consume

less calories. Whenever you are feeling hungry, try drinking some water first. A lot of studies have found that when your body needs water it’ll make you feel hungry. Make sure you know the difference between the two.

Your body also needs water to help convert carbs into energy and to help your body burn off that. Water flushes out toxins, aids digestion, and improves your nervous system function.

It is recommended that you drink half your body weight in ounces of water per day. I know it can be a challenge drinking water- Its bland tasting compared to the countless other options we have. I recommend adding different fruits or

fruit juices to your water to add flavor. For extra fat burning power, try adding cucumber or lemon. What do you have to lose?

Avoid or Limit Foods that Cause Bloating

A bloated stomach is not only uncomfortable but can make you look puffy as well. Nobody wants to feel puffy, especially on beach day. Luckily making the right food choices will help.

Try limiting high sodium foods as they can trigger water retention and add to bloating. Most packaged foods are high in sodium. A good rule of thumb is to remember that one serving of your meal

should have less milligrams of sodium than it has calories. You can also proactively prevent water retention by eating high potassium foods, such as bananas, oranges, kiwis, avocados, etc.

It is good to mention that some healthy foods, such as beans, peas, and cruciferous vegetables like broccoli and kale can cause gas and bloating for some. If this is you, it is best to limit these foods before your beach day debut. The best veggies for reducing bloat are asparagus and cucumbers, so make a few swaps this summer. Your flat stomach will thank you.

Eat Protein with Every Meal

Almost everybody knows that eating enough protein is important for building lean muscle, but protein also aids in fat loss as well!

A high protein diet boosts metabolism and helps you feel full longer, which in turn can help you consume less calories. Studies have found that a high protein diet also reduces levels of the hunger hormone ghrelin, while also boosting appetite reducing hormones.

To help get you beach bod ready, start by eating a high protein breakfast (yes, this means you too breakfast skippers!) Then be sure to include protein in your lunch and dinner. There are also a ton of healthy high protein snacks to choose from, with my personal favorite being high protein fruit smoothies.

The general guideline is around 0.8 grams per kilogram of body weight (or 0.36 grams per pound). But there are many factors that can affect the recommended daily amount, such as exercise frequency. Be sure to consult your doctor to ensure you’re on the right track!

Fight the Cellulite!

Yes, cellulite is normal, but that doesn’t mean we won’t still try our hardest to prevent it and get rid of it! Especially during bikini season.

Cellulite is developed when collagen in our skin begins to break down. Collagen is a type of protein, so eating high-protein and high-collagen foods can help

reduce cellulite. My go to high collagen foods are berries. Pick your favoriteblueberries, raspberries, strawberries, blackberries, etc. Berries are also high in vitamin C, which helps your body build collagen, as well as other skin benefits. Try a mixed berry smoothie on a warm summer day!

Eat More Complex Carbs and Fiber

Don’t worry, I’m not going to tell you to never eat a cookie again. That’s just plain cruel! What I will do is recommend eating more complex carbs that are high in fiber. High fiber complex carbs are a natural appetite suppressant. Studies have found that eating, soluble fiber reduces the level of hunger hormones produced by the body.

Also, it takes longer for your body to digest complex carbs, which keeps you feeling full longer, and in turn helps you eat less. They are also high in caloric density and fill you up faster, which helps you consume less calories.

If you’re looking to get that body beach ready, whole grain foods are the way to go! Try swapping white rice for brown rice, white bread for whole-grain bread, and white pasta for whole wheat pasta.

You can also add fruits, like berries, apples, oranges, and bananas and veggies, such as broccoli, potatoes, and brussels sprouts to your everyday diet. Legumes, such as chickpeas, beans, and lentils as well as nuts and seeds are also high fiber options.

Disclaimer: results can vary for each individual depending on factors like age, activity level, health issues, etc. This may or may not work for you, but why not give it a try? Please consult with your doctor before making any huge diet or lifestyle changes.

Dara King explains her philosophy in her own words.

My approach to health is simple…

I believe that leading a healthy lifestyle does not have to be complicated. As a certified health coach, I work one-onone with each client to help make simple lifestyle changes to lose weight, eat

healthier, and improve your health and overall well-being.

My program is not about quick, shortterm fixes that involves giving up your favorite foods. My focus is on giving you the tools you need to create lasting results. If you’re ready to take control of your health, have more energy, and to look and feel amazing, I am here to help! I’ve got the coaching plans, recipes, exercise guides, and more to get you there. All you need to do is make the commitment to yourself.

Dara tells us about her journey to become a certified nutrition coach.

I graduated with a bachelor’s in psychology in 2013 at Millersville University. During that time, I studied human behavior. Over the next few years is where my passion for nutrition, fitness, and health began to grow. My mom was having health issues and hated how the medications made her feel. She began seeing a health coach and saw improvements in her health just by making simple changes in her diet and doing light exercises and stretches. I couldn’t believe it!

I began studying things on my own. I read articles and a ton of books. I followed anything health-related on social media. Friends and family began reaching out to me to help them with different health concerns they had. I even dedicated my life to improving my own personal wellness, so I could avoid the common health issues many already face.

Nutrition and healthy living became my passion. I knew I needed to make it my career. I coached people 1:1 for a few years and eventually made the decision to go back to school to get certified. I became a certified health and nutrition coach through IIN in 2023 and a certified personal trainer through NASM in 2024. I now have a website and multiple social media platforms where I educate my followers and find people like you who are looking to improve their overall well-being.

MARINA