At Regional One Health Cancer Care, the same physicians who help establish national standards for treatment and innovation also provide personalized treatment directly to patients. Our expert medical and surgical oncologists can deliver the comprehensive care Mid-South patients need to live full, healthy lives.
Dr. Muhammad Hamid, Dr. Swapna Thota and Dr. Noura Elsedawy are part of an exceptional team of hematologists. Ask your primary care provider for a referral to access elite cancer expertise right here in Memphis.
Looking for an alternative to surgery or steroid injections?
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PRP therapy uses your body’s natural healing abilities to speed up your recovery. The region’s best-trained orthopaedic team is ready to help you get back to your training routine with:
• Affordable care at $650 per session— about 50% less than other clinics.
• More trained specialists performing PRP injections under ultrasound guidance for better accuracy.
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Amy Goode | Publisher
Amy is passionate about growing the health and fitness community, as she’s done for the last 28 years. Along with triathlons, cycling tours, and road/trail races, she’s marked off several bucket list marathons in Chicago and New York City. When not working out, she is always looking for the best cheat meal.
Angelique Nihen | Editor
Angelique is an editor, writer, graphic designer, and advertising/marketing professional. A long-time SAG-AFTRA member, she also works and performs professionally as an actress, singer, and dancer. A Temple University graduate, she enjoys swimming, biking, painting, sewing, reading, and traveling.
Tindall Stephens | Photographer
Tindall has been shooting for over 20 years, specializing in weddings and portraiture. She is a super busy mom of three teenagers,wife of a Memphis firefighter/Paramedic, and entertainer of two boston terriers …among running a full time photography business. Tindallfarmerphotography.com
Zoe Harrison | Contributing Writer
Zoe is a biomedical engineer with a focus in medical writing, and has authored a number of publications in scientific journals. She is a native Memphian and is a passionate runner, yogi, and weightlifter. In her free time, she enjoys cooking and playing with her golden doodle, Sully.
Lucy Modzelewski | Contributing Writer
Lucy is a branding and marketing professional and native Memphian. An avid runner, she enjoys running on the Green Line with her husband and participating in races throughout the year.
Shlomit Ovadia | Contributing Writer
Shlomit Ovadia is a Content Strategist for a Colorado-based nonprofit, where she currently lives and enjoys all the outdoors lifestyle has to offer. In addition to her freelance work in writing and editing, Shlomit’s poetry and creative pieces have been published in various literary journals including Grande Dame Literary and Sad Girls Club Literary Blog.
Maya Smith | Contributing Writer
Maya is a native Memphian who is passionate about living well and helping others do the same. She is a fitness instructor and personal trainer at a local gym. In her free time, Maya enjoys kayaking, photography, swimming, and enjoying the outdoors.
Amanda Tompkins | Contributing Writer
Amanda Tompkins is a freelance writer living life part time above the arctic circle. She works as a remote village optometrist in the Northwest Arctic Borough of Alaska. When not in AK, she lives in Midtown Memphis with her family and three pups. She enjoys kickboxing, circuit training, camping, hiking, kayaking and mountain biking.
Beth Wilson | Contributing Writer
Beth Wilson is a native Memphian and the Founder and CEO of Wilson Public Relations. She is an avid runner and hot Pilates enthusiast, and is extremely passionate about her work and the Memphis Tigers. She also enjoys traveling, speaking about and mentoring others on their entrepreneurial journey, and advocating for women and mental health.
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By Pralhad Sharma, MD, DABSM, FCCP
Struggling with Poor Sleep Quality? See a Sleep Doctor.
Good sleep promotes good health and quality of life. Sadly, sleep disorders are one of the most common complaints people struggle with.
As a sleep specialist, I want you to know help is available. We offer a sleep clinic at Regional One Health’s East Campus to help with problems like sleep apnea, insomnia, hypersomnia, and circadian rhythm disorders.
Sleep apnea is a very prevalent sleep condition, affecting roughly 1 in 15 Americans. Risk increases as you age, and other risk factors include sex, obesity, large neck or tonsils, family history, and health issues like heart and kidney failure, opioid use, high blood pressure, atrial fibrillation, and recent stroke.
Untreated sleep apnea can lead to serious conditions like hypertension, uncontrolled diabetes, stroke, heart damage, and even heart failure. It can also cause bothersome symptoms like daytime sleepiness, early morning headaches, or constantly feeling tired.
If this sounds like you, ask your healthcare provider about seeing a sleep specialist.
We’ll use a medical history, questionnaire, and scoring system to see if you qualify for a sleep study. Most people qualify for an at-home sleep study, though some patients may need to spend a night in the sleep lab.
During a home sleep study, you wear a device with sensors when you go to bed. Upon waking up, you’re prompted to confirm the test is complete. Data from your sleep is uploaded, and your sleep specialist reviews it to reach a diagnosis.
Sleep apnea can be mild, moderate, or severe. Treatment is based on severity.
The most common treatment is a CPAP machine. With a CPAP, you wear a mask that connects to the machine via a tube. The machine delivers a continuous flow of filtered, pressurized air through the tube into the mask, which keeps the airway open so breathing is more regular. You will receive CPAP education and specific CPAP settings based on your sleep study data.
For patients whose sleep apnea causes daytime tiredness, getting a CPAP can be life-changing as you feel better when you start using the machine for a few weeks. If your sleep apnea is causing weight gain, hypertension, difficulty managing diabetes, etc., the CPAP’s impact may not be as immediate. However, you can expect major benefits over time.
While sleep apnea is the most common reason to see a sleep specialist, we also help with other sleep disorders like insomnia (difficulty falling or staying asleep), hypersomnia (excessive sleepiness during the day even with sleeping longer at night), and circadian rhythm disorders that occur when your internal clock is out of sync with the environment. They’re common among overnight shift workers and blind patients who can’t visually sense day and night.
There are medications designed specifically to treat these conditions. We help patients find the right prescription and dosage.
If you’re struggling with any of these issues, I encourage you to talk to your provider about a referral to a sleep specialist. Remember, proper sleep can improve overall health and your ability to function and enjoy day-to-day life, and you don’t have to suffer in silence. Pralhad
By Savannah Burton
Spring Cleaning for the Mind: Letting
Go of
Emotional Clutter
The arrival of spring often inspires a sense of renewal. As sunlight lingers past 7 p.m. and floral-scented cleaners line the store shelves, many of us feel the urge to declutter — not just our homes but our minds. Seasonal transitions offer the perfect opportunity to shed what no longer serves us, both physically and emotionally. While we often focus on organizing closets and storing away winter clothes, it’s equally important to focus on emotional decluttering. Here’s how to refresh your mental well-being this spring and step into the season as the best version of yourself.
PRACTICE EMOTIONAL AWARENESS
Emotional decluttering begins with awareness. Recognize that all emotions, even uncomfortable ones, serve a purpose. Instead of labeling them as “good” or “bad,” try to see them as natural flows of energy. Growth often arises from the challenging moments we experience.
Take time to notice emotional patterns in your daily life. Are you consistently irritated at work? Do you feel drained after certain social interactions? Identifying where emotions like frustration or sadness show up most often can reveal areas of your life that may need adjustment. If pinpointing these patterns feels overwhelming, start small: practice naming your emotions in real time without judgment. This mindfulness approach can help you process feelings and understand your emotional landscape better.
REFLECT AND JOURNAL
Journaling is a powerful tool for emotional clarity. Writing down your thoughts solidifies them in your mind and makes change feel more tangible. Use this time to ask yourself questions such as:
• What’s been weighing on me recently?
• Are there activities or habits I engage in that I don’t truly enjoy?
• What’s been a recurring cause of stress for me?
Your answers to these questions can highlight areas that need attention or change. For instance, you might discover that a habit or relationship no longer serves you. Writing things down allows you to identify what to let go of and where to focus your energy. If you find yourself stuck, a therapist can provide guidance and strategies to help you move forward.
RELEASE THROUGH PHYSICAL MOVEMENT
Exercise isn’t just good for your body — it’s a proven stress reliever and mood booster. Physical activity can alleviate anxiety and depression symptoms, helping you feel lighter mentally and emotionally. Activities like walking, yoga, or dancing release endorphins and give your brain the reset it needs to tackle emotional weight.
This spring, consider trying something new. Join a beginner pickleball class, switch up your walking route, or sign up for that yoga session you’ve been curious about. Changing your environment and embracing new activities can refresh your perspective, build community, and help you release built-up stress. Just remember to stretch and consult with professionals when starting unfamiliar sports to avoid injuries.
STEP INTO RENEWAL
Spring isn’t just about decluttering your home — it’s an invitation to clear out emotional baggage and create space for joy and growth. By practicing emotional awareness, journaling, and engaging in movement, you can release what’s no longer serving you and embrace the energy of the new season. Let this spring be your fresh start.
Counseling and Consulting — a boutique practice committed to redefining therapy and championing better brain health.
By Dean Graves
Do You Have PTSD? A Self-Awareness Checklist
Experiences that rank highest on the stress spectrum are called traumatic and are so stressful that we are unable to reconcile them. The mark of these stressors becomes a distortion that affects all aspects of our “beingness.”
When a traumatic experience occurs and goes unreconciled, the mind will adjust itself to accommodate the unreconciled event by modifying the person's behavior to protect itself and compensate for decreased functionality. The modifications become inevitably self-destructive and are similar to the effects of an auto-immune disease. The emotional effects have collectively been named Post Traumatic Stress Disorder or PTSD. It's estimated that approximately 12 million people in the United States share these common PTSD behaviors:
INTRUSION (RE-EXPERIENCING)
Intrusion includes recurrent intrusive memories, traumatic nightmares, and flashbacks. The person suffering from this is unable to control thoughts that repeatedly take them back to the trauma, and they are doomed to relive the experience again and again. They are re-traumatized every time they relive the original experience, creating a living hell and predisposing them to interpret new unrelated experiences through the lens of fear.
PERSISTENT AVOIDANCE OF STIMULI
Those people employ persistent avoidance of traumarelated thoughts and feelings and/or objects, people, or places associated with the traumatic experience. Because the individual is predisposed to anticipate every new experience from the condition of fear, they have already decided that they don’t like the potential of the new experience and avoid encounters. This behavior assumes many of the features of another mental health diagnosis identified as agoraphobia. The individual attempts to reduce or eliminate stimuli that will be more than they can handle and are deemed unpleasant.
NEGATIVE ALTERATIONS IN COGNITION AND MOOD
With negative alterations in cognition and mood, sufferers are often unable to see things as they are and assume distorted beliefs about themselves or the world. They may experience ongoing feelings of shame, guilt, or emotional detachment, even towards those they once considered loved ones. They may feel disconnected from others and activities that were once essential to their enjoyment of life. Often, they are unable to recall details of the traumatic experience or will unconsciously alter the details of the traumatic experience to make it more palatable.
MARKED ALTERATIONS IN AROUSAL AND REACTIVITY
The symptoms include a state of constant irritability, hypervigilance, reckless behavior, sleep disturbance, or difficulty concentrating. The person may experience regular tension. They become short-tempered and may have outbursts disproportionate to the experience they are having. This may often result in violent behavior directed towards family members or friends who are trying to be helpful or supportive.
To schedule your appointment, call 901.486.2787 or email deangraves@forwardcounseling.com. The author states that he can usually resolve initial trauma in less than 30 minutes.
What is important to understand is that all of these characteristics are predicated upon the initial interpretation by the individual of one or more experiences that seriously challenged the upper reaches of the stress spectrum. If the initial traumatic experience hadn’t been beyond the person’s ability to reconcile at the time of the experience, it’s highly improbable that any of these behavioral characteristics would have developed. The key to healing is reconciling the initial traumatic event, which removes the gap in the person’s life experiences. Once this is accomplished, the person can usually modify their behavioral characteristics to remove the aberrant behavior and find or return their “condition of being” to a more stable state.
After the initial traumatic experience (one or multiple experiences) is reconciled, it’s often the case that the person can find their more stable self through the self-application of self-analysis and introspection by using their awareness. However, it may be necessary to work with a therapist to find or expedite their healing. However, whether the guidance of a therapist is required or not, complete healing becomes possible. It doesn’t matter how long ago the traumatic experience occurred. The curative effect is the same whether the traumatic experience occurred last month or 50 years ago.
The tools employed by the author to facilitate the described dramatic personal transformations in this article do nothing more than focus the awareness of the person to discover, isolate, and release the traumatic experience from their life experiences. There isn't any "magic" to the process other than how it permits the person to employ their inherent healing tools to balance their life. The pain and suffering manifesting from the traumatic experience can be disproportionately debilitating to many people, but it is no longer necessary to live with these unwanted conditions.
Books by the author, Dean Graves, are available on Amazon:
Enlightenment Plain and Simple
The Identity Model, Understanding and Healing Mankind’s Stress and Suffering
Edifying Children of a Lesser God, Answers to Existential Questions
The Enigma of Consciousness, a Spiritual Exploration of Humanity’s Relationship to Creation
By Shlomit Ovadia
A Lift in Confidence: Transforming Breast Aesthetics
Restore Plastic Surgery and Aesthetics in Germantown, led by Dr. Sarah Hammond, brings world-class, female-owned surgical care to Memphis. Opened in June and offering everything from facial and body surgeries to comprehensive medical spa services, Dr. Hammond’s practice provides a welcoming, all-in-one destination for aesthetic procedures.
“I knew I wanted to be a doctor and surgeon from a young age,” she explains, recalling being a tactile child and competitive pianist. Witnessing a family member’s years of treatment for a cleft lip and palate solidified her passion for plastic surgery — a field where she could help men and women regain their self-confidence and functional abilities.
Among the many procedures offered at Restore Plastic Surgery and Aesthetics, breast surgeries are a specialty of hers, including augmentations, lifts, reductions, and reconstructions.
“In the last decade or so, implant technology has continuously upgraded to be more form-stable and cohesive, making a much safer implant,” Dr. Hammond comments. As a result, patient satisfaction has increased, and the recommended frequency of implant replacement has decreased over the years.
Silicone implants, once removed from the market, were redesigned and reintroduced in 2006 with enhanced safety. Now, the rupture rate is extremely low, with Dr. Hammond’s preferred implant manufacturers reporting less than 1% per year. “If they rupture, the silicone will not leak outside the capsule into the body. Newer silicone implants have a durable silicone shell filled with a highly cross-linked and cohesive gel polymer that is completely adherent to both the shell and the silicone gel,” she says.
Contrary to popular misconceptions, it is entirely possible to achieve a natural look with today’s breast implants. The wide range of implant width, projection, and volume options allows for a customized approach. While some women desire larger breasts, others want theirs to be smaller. “Breast reduction is a very common procedure,” notes Dr. Hammond. Women may seek a reduction to alleviate physical discomfort such as back pain or to address changes in breast size due to pregnancy or other hormonal shifts.
Although breast implants are significantly safer now than 20 years ago, they are not without some risks. Certain types of implants were recalled in the late 2010s due to a higher risk of Breast Implant Associated Anaplastic Large Cell Lymphoma, estimated to be 1 in 30,000. Currently, surgeons are also collecting more data about Breast Implant Illness, a collection of autoimmune-type symptoms that some women experience weeks or years after getting breast implants. “Although no clear causal link has been identified, we always err on the side of caution and remove the implants when other sources have been ruled out,” Dr. Hammond says.While some women desire larger breasts, others want theirs to be smaller. “Breast reduction is a very common procedure,” notes Dr. Hammond. Women may seek a reduction to alleviate physical discomfort such as back pain or to address changes in breast size due to pregnancy or other hormonal shifts.
Another popular procedure is the breast lift, often part of a ‘mommy makeover’ — a surgery that lifts and reshapes the breast and surrounding tissue for a perkier look. This is a good choice for women who have breastfed or experienced significant weight changes that can result in a deflated or sagging appearance of the breasts.
Finally, for patients who have undergone surgery due to breast cancer, breast reconstruction can restore breast shape and symmetry. Depending on whether a partial or complete mastectomy was performed, surgeons can rearrange the remaining breast tissue or reconstruct the entire breast with implants or the patient’s own tissue.
"Having a practice space owned and operated by women truly makes a difference. We want our female patients to feel comfortable from the moment they walk in," Dr. Hammond shares, reflecting on her practice’s success in Memphis. "There is no need for them to feel self-conscious —our office is a completely judgment-free zone.”
As someone who provides both reconstructive and cosmetic procedures, and has over nine years of experience specializing in soft tissue surgeries, she finds incredible fulfillment in offering a space where “patients receive the highest level of care, feel completely comfortable and informed in their decisions, and have peace of mind about the results.”
By William Woodruff, MD
Finding Relief for Internal Hemorrhoid Symptoms
Vascular Interventional Physicians have introduced Hemorrhoid Artery Embolization (HAE) to the Mid-South as a cutting-edge treatment for bleeding internal hemorrhoids. Our team of physicians specializes in solving complex medical problems without a scalpel through minimally invasive image-guided procedures. Lower gastrointestinal bleeding from internal hemorrhoids can significantly affect quality of life, and we want to help you find a solution.
When Hemorrhoid Artery Embolization Might Be Right for You
We work in conjunction with other physicians, such as gastroenterologists and colorectal surgeons, to identify patients who are most likely to benefit from intervention. Before proceeding with a procedure, we ensure that you have been optimized by conservative measures such as supplementation of water and fiber intake, bowel habit modification, topical medications, and rubber band ligation if indicated. Our goal is to identify patients in the middle ground between failing conservative measures and before surgery is required.
You may be a candidate for HAE if:
• Your hemorrhoids are causing bleeding
• You have tried non-invasive treatments that have not worked
• You want to avoid surgery to treat your hemorrhoids
How Does It Work?
The arterial blood supply to the hemorrhoids is blocked by injecting small beads and/or metallic coils into the rectal artery branches supplying them. Recent updates in our medical literature have identified that internal hemorrhoids are more than just venous bleeding from engorged veins. They often have excessive arterial inflow into the vascular bed at the anorectal region. Our treatment actively blocks this rampedup inflow to decrease bleeding from the hemorrhoids and minimize their associated symptoms.
What to Expect
Hemorrhoid artery embolization is an outpatient procedure that can be performed within our office-based lab. The procedure typically takes an average of one to two hours. Patients are comfortably sedated during the procedure. Patients are sent home the same day of the procedure. Most patients are able to return to work the day following the procedure with only mild restrictions in activity.
It is performed by accessing the arterial system at either the hip or the wrist. A tiny tube called a catheter is directed toward the arterial blood supply to the hemorrhoids under live x-ray (fluoroscopy). After confirming the proper location, the rectal artery supply is selectively blocked to stop the problem at the source.
Anticipated Outcomes
Greater than 90% of patients will have significant improvement in bleeding and hemorrhoid-related symptoms with excellent short and long-term results. Advantages of HAE compared to alternatives include no general anesthesia needed, no new peri-anal wounds or incisions, preserved continence, and minimal pain.
We would love the opportunity to meet with you in consultation at Vascular Interventional Physicians and help you decide if this is the right treatment for you. Please contact our clinic at 901.747.1007 or visit VIPdoc.com for more information.
Dr. Woodruff, a vascular interventional radiologist, trained at UAMS, Baptist Memorial, and Duke. He specializes in minimally invasive, image-guided procedures, including interventional oncology and venous disease. Board-eligible, he offers advanced, patient-centered care, utilizing cutting-edge techniques. Joining VIP in 2022, he brings expertise and innovation to the field.
BEFORE
SAY GOODBYE TO KNEE PAIN WITH GENICULATE ARTERY EMBOLIZATION
Knee pain from osteoarthritis can make everyday activities feel impossible. Walking, climbing stairs, or even standing for a few minutes can become a challenge. Osteoarthritis is the most common type of arthritis, affecting millions of Americans. It happens when the cartilage in the knee wears down over time, causing pain, swelling, and stiffness. While treatments like steroid or hyaluronic acid injections can help, these options don’t always provide lasting relief. Fortunately, there’s a new, minimally invasive procedure available: Geniculate Artery Embolization (GAE).
What Is Geniculate Artery Embolization (GAE)?
GAE is a cutting-edge, non-surgical procedure designed to reduce knee pain caused by osteoarthritis. The pain from osteoarthritis isn’t just from bone-on-bone contact; inflammation plays a big role. The geniculate arteries, which supply blood to the knee, often become inflamed, increasing pain and discomfort. GAE works by reducing blood flow to these inflamed areas, which helps decrease pain and improve function.
During the procedure, a small catheter is inserted into an artery, usually in the upper thigh. Using advanced imaging, tiny particles are delivered to block off the inflamed blood vessels, reducing inflammation and pain. The entire procedure typically takes about an hour and requires only local anesthesia with mild sedation. Patients remain comfortable throughout the process.
Fast, Comfortable Recovery
After GAE, patients are monitored for a short time before going home the same day. Recovery is usually quick, with most patients experiencing noticeable pain relief within a few weeks. Some people feel better in as little as two weeks, while others may take a few months to experience the full benefits. The results of GAE can last up to two years, providing a much-needed break from chronic pain.
Patients should avoid strenuous activity for the first week, but light walking is encouraged to promote healing. Over-thecounter medications can help manage any mild discomfort. Most patients return to normal activities within a few days.
A Bridge to Knee Replacement
GAE is a great option for patients who have tried injections without success and are not ready for, or cannot have, knee replacement surgery. It can also serve as a bridge, providing relief until surgery is necessary. If steroid or hyaluronic acid injections no longer work for you, GAE could offer a new path to less pain and more movement.
Why Choose Zenith Vascular & Fibroid Center?
At Zenith Vascular & Fibroid Center, we perform GAE in our state-of-the-art, onestory facility, conveniently located with free parking just steps from the entrance. Our expert physicians and compassionate staff prioritize patient comfort and care, ensuring a smooth, stress-free experience from consultation to recovery.
If knee pain has been holding you back, it’s time to explore a new solution. Call Zenith Vascular & Fibroid Center today to learn more about Geniculate Artery Embolization and find out if this innovative procedure is right for you. Relief is possible – let us help you take the first step toward a more active, pain-free life.
Meet Our Physicians:
Dr. Majors & Dr. Zeni
Dr. Majors and Dr. Zeni bring years of specialized expertise to Zenith Vascular & Fibroid Center. Both physicians are highly skilled in endovascular treatments for knee pain, limb salvage, and peripheral artery disease. Dr. Majors is a boardcertified vascular surgeon with extensive experience in advanced vascular procedures and a dedication to delivering exceptional patient outcomes. Dr. Zeni is a board-certified interventional radiologist with expertise in minimally invasive treatments for fibroids, PAD, and osteoarthritis. Together, they lead a team known for both technical excellence and compassionate, patient-centered care in a state-of-the-art outpatient setting.
By Zoe Harrison
Photo by Tindall Stephens
NOURISHING MORE THAN A MEAL
Running one restaurant is challenging; managing three while keeping the spirit of family at the heart of each is a labor of love. But for John Paul Gagliano, it's more than a business. It’s a legacy, a tradition passed down through generations to bring his beloved Memphis community together. Although the service industry can be challenging, John Paul can stay mentally and physically well thanks to his dedication to staying active and consistently prioritizing personal growth — habits he encourages in himself and his staff at Ecco, Libro, and Tonica.
John Paul is a lifelong Memphian and comes from a long line of gifted athletes. His uncles excelled in professional baseball, and his father played for the Italian national baseball team and competed in the Olympics. While John Paul played baseball growing up, he remembers being timid and underdeveloped, which he thinks held him back athletically.
“Growing up without much privilege to a single mother, my brothers and I spent a lot of our free time helping my mom out at her restaurants,” he remembers. His mother, a passionate restaurateur, opened Fratelli’s on Front Street when John Paul was in fourth grade. Despite their hard work, the business struggled until it reopened as a lunch service and eventually catering business out of the Botanic Gardens.
Throughout high school and college, John Paul always spent time at the gym as a form of self-care and mental escape. “I was able to get to a place of consistency, determination, and discipline through working out that has carried me through professionally,” he reflects. “Now, fitness plays into everything I do. To show up every day
and stay consistent, you have to sacrifice short-term desires for long-term success, which I learned through my fitness, but it applies to all aspects of life.”
While John Paul was in college at the University of Memphis, his family opened Ecco on Overton Park in 2014, and he immediately began working in service there. After he graduated in 2016 with a business administration degree, his mother gifted him a box of business cards with his name on them, listing John Paul as General Manager, and so began his restaurant management career. Shortly after, the Gaglianos were approached to open Libro in Novel Bookstore, then expanded to open Tonica in 2020. As he approaches a decade as a general manager of these flourishing Memphis culinary staples, John Paul is dedicated to creating a positive and nourishing environment for his staff and their customers.
John Paul strives to incentivize his staff to enjoy working in his restaurants by increasing salaries, allowing flexibility in time off, and encouraging healthy habits. “A few of my servers mentioned they had started going to the gym together, and that inspired me to start paying for their gym memberships and looking into a gym membership program for all employees,” he remarks. “But outside of physical fitness, I want my staff to be able to turn to me if they need help or are going through a tough time, and know that I will do everything I can to help them.”
Now that his mother has moved to Italy, John Paul has started a new biannual program that gives one staff member a trip to visit her and learn about authentic Italian cuisine. “My staff does so much to go above and beyond for the
restaurants and customers. I want to try and do the same for them,” he says.
As John Paul continues to grow his family’s restaurants and provide the best possible experience for his staff and clients, he also makes time to care for his mental, physical, and spiritual health. He still finds solace in the gym and is training in bodybuilding and jiu-jitsu. He has spent recent years nurturing his spiritual health and was baptized last fall, noting that his journey in his faith has also been immensely beneficial for his well-being.
Looking forward, John Paul has big ideas for the future of his businesses, including the recent expansion of Ecco, and potentially a new meal prep business. But more than anything, he wants to continue to foster a caring community centered around the wellbeing of his staff.
For John Paul Gagliano, success isn’t just measured in full dining rooms or glowing reviews. It’s in the well-being of his staff, the balance he maintains in his own life, and the sense of community his restaurants foster. By prioritizing a holistic approach, he’s proving that a thriving business and a healthy, happy team go hand in hand. As he looks ahead, his goal remains the same: to nourish not just appetites, but lives — one meal, one moment, and one mindful decision at a time.
Stop by one of his local restaurants and taste the passion behind every dish.
Ecco on Overton Park eccoovertonpark.com
Libro at Laurelwood novelmemphis.com
Tonica Memphis tonicamemphis.com
By Zoe Harrison
Photo by Tindall Stephens
Pedaling Positivity
Leeza Davis is praised by the CycleBar community for her upbeat vibes, killer playlists, and challenging workouts, but even more so for the positivity she brings to her classes. Leeza was born and raised in Memphis, though she spent some of her childhood living in Mississippi, and grew up with core memories of playing basketball with her brother. She recognizes her grandmother, mother, and father for emphasizing the importance of staying physically active, playing sports, and doing workouts with her throughout her childhood. As she grew older, Leeza always maintained a weight-training regimen and enjoyed connecting with the fitness community through local gyms.
While traveling to California in 2017, Leeza came across a SoulCycle studio and decided to try it. The fast-paced stationary cycling classes inspired her, and how easily she could break a sweat and get lost in the music. After coming back from her vacation, Leeza realized that cycling classes were offered at her home gym, LA Fitness, and became a regular in their classes. Inspired by her charismatic instructor, Leeza decided to jump into teaching. She became certified to teach cycling in 2019 and ended up teaching at Spin Cult downtown. “Starting in a smaller studio was great for me to train and learn how to become the best teacher I could be,” Leeza remembers. After Spin Cult unfortunately closed its doors in 2020 due to the pandemic, Leeza found Cyclebar, and has been teaching packed classes at their midtown studio ever since.
“My favorite thing about taking and teaching classes at CycleBar is being able to lock in, have fun, and move your body to good music,” Leeza says. In her classes, Leeza encourages her students to find their own rhythm and get lost in the exercise without putting pressure on themselves to be perfect. Most of all, she wants her classes to be a place where both she and her students can take care of themselves, physically and mentally.
Another major source of joy and activity for Leeza is her passion for traveling the world. “I came from humble beginnings, but my grandmother always encouraged me to get out and experience new places and cultures,” Leeza says. Her favorite trips include Paris, Guatemala, and, most recently, Japan, where she spent nearly a month engulfing herself in Japanese culture. Soon, Leeza hopes to travel to New Zealand for a worldwide Jehovah's Witness special convention. No matter where she travels, Leeza loves meeting new people, finding unity with other cultures, and pouring positivity back into her Memphis community.
Try a CycleBar class with Leeza! Book online at Cyclebar.com/location/midtown-memphis.
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By Zoe Harrison
Photo by Tindall Stephens
NFL LONG SNAPPER TRAINS FOR A LASTING CAREER
Morgan Cox, native Memphian and long snapper for the Tennessee Titans, prioritizes his longevity as he looks ahead and prepares for his upcoming sixteenth season in the NFL. Along with his laser focus on his health, longevity, and injury prevention, Morgan still appreciates what made him fall in love with football as a kid — the fun of the game and spending time with friends.
Morgan started playing football in fifth grade and tried long snapping in his first practice. A long snapper is a specialized position that snaps the ball to a holder or punter, blocks following the snap, and covers punts. Though he also enjoyed playing more classic positions, Morgan always excelled as a long snapper and enjoyed being able to compete and contribute to his teams in different ways.
Playing football in college at the University of Tennessee, Knoxville, Morgan realized he had the potential to play in the NFL. After training diligently and putting in the work throughout his college career, Morgan was signed by the Baltimore Ravens as an undrafted free agent in 2010.
“Transitioning from high school to college football, there is certainly a new sense of responsibility, but college to NFL is an even greater mental jump. Since it was my career now, I had to stay constantly competitive and make sure I was making the whole team and state I represented proud,” Morgan says.
Despite challenges in his career, such as ACL injuries, Morgan played for the Ravens until 2020, when his contract expired, and he was even on the team during a Super Bowl win in 2012. When the Ravens did not renew his contract in 2020, Morgan
trusted that the right opportunity would arise for him, and he soon found himself signing to play for his home state. “It was such a dream to play in the NFL in the first place, and then to come home and play for the Tennessee Titans really felt unbelievable," Morgan remembers. Now, Morgan lives with his wife and four kids in Collierville and travels to Nashville to train with the Titans.
On and off-season, Morgan’s training is about maintaining strength and agility while ensuring longevity and injury prevention. During the off-season, Morgan typically does CrossFit in the morning and cardio at night. He trains at NBS Fitness in Collierville, where he enjoys the community environment and encouragement while away from his teammates. When it comes time to start preparing for the next season, Morgan will begin training with the team in Nashville, working on his strength, sprints, and agility. As the team approaches the start of football season, additional training is added to practice the game and install plays. During the regular season, the team focuses on recovery and supplemental work on top of their regular workouts.
When looking towards the future, Morgan is more focused on what he is doing now to be the best player he can be and to stay healthy and competitive for as long as he can. He is confident he will continue succeeding after his NFL career ends. “I feel like the principles I have developed that have made me successful in the NFL will serve me later in life, whatever path that is.
By Zoe Harrison
Photo by Tindall Stephens
AIMING FOR STRENGTH
Ashley Respess is a force to be reckoned with as a renowned CrossFit coach turned Tactical Games competitor, a destiny she says her younger self would be surprised by. While Ashley grew up participating in cheerleading and gymnastics, she lost interest in fitness by young adulthood. She had reached a point of acceptance with her sedentary life and weight gain. However, this mindset changed in 2018 when Ashley had to watch the pain of her sister suffering from debilitating cancer. Ashley’s seemingly healthy sister woke up one day unable to move the left side of her body, was diagnosed with stage 4 cancer, and spent the next year of her life bedridden in the ICU until she passed away. Throughout the deep pain Ashley felt from the loss of her sister, she realized it was time to make a change in her own life. “I had this epiphany when I realized how quickly we can lose our health and that I should be making the most of my health and my body while I can,” Ashley says.
Soon after her sister passed, Ashley began regularly attending OrangeTheory classes with a friend and, focusing on her nutrition, lost 40 pounds over the next nine months. “I was in the best shape of my life, then got pregnant, then got in even better shape after giving birth,” Ashley remembers. She then began coaching at OrangeTheory, and later got her personal training certification. Ready to try something new, Ashley decided to try a CrossFit class and found a new passion for CrossFit’s training style. She got her CrossFit coaching certification in 2023 and now coaches CrossFit for adult and youth classes.
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Through some of her friends and clients at CrossFit, Ashley learned about Tactical Games competitions, a series of challenges centered around CrossFit-style workouts combined with tactical shooting competitions. She was immediately intrigued by the challenge, and by January 2024, Ashley bought and shot her first gun to begin her own tactical training. “I fell in love with marksmanship because it requires a new type of mental focus and skill, which is outside of the strength and agility required for CrossFit,” Ashley says. Ashley began training at Memphis Sport Shooting Association and attended her first tactical games training weekend in Texas last April. She is now preparing for a Tactical Games competition in South Carolina this May.
Along with the mental focus she has gained through marksmanship training, Ashley notes that as a woman, she is particularly grateful to have learned how to defend herself and her children safely with a firearm. “You have to be able to perform under pressure and maintain focus, skills that are applicable in all areas of life,” Ashley says. Aside from her personal training goals, Ashley aspires to open up a tactical training facility here in Memphis and become a firearms instructor. She also looks forward to continuing to coach CrossFit and her work at The Performance Center in Collierville, where she is a personal trainer and teaches CrossFit for kids. “There is nothing more empowering than feeling confident in your ability to take care of and defend yourself,” Ashley concludes.
Reach out to Ashley via email at ashleyrespessfit.com to inquire about personal training and fitness class offerings!
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By Shlomit Ovadia
Photo by Tindall Stephens
Chasing Miles Together
Adam and Natalie Boucher claim to be your average couple, but their running record suggests otherwise. The husbandand-wife duo, who both grew up in Memphis’ suburbs, started dating in pharmacy school, and have covered hundreds of miles together ever since.
The couple’s fitness journey began in 2019 when Natalie ran the Chicago Marathon and Adam the St. Jude Memphis Marathon.
“Before that, I don’t think I had exercised in five years,” Natalie admits. She began ramping up her training with a running coach and joining the Burn Boot Camp gym in Collierville, shaving an hour off her marathon time.
Initially, the couple would take turns, with one person running a marathon and the other partner going to support them from the sidelines. Eventually, the two began participating in the same runs, setting their own paces and reconnecting at the finish line.
With each race, the Bouchers discovered the true extent of their physical limits.
“We kept seeing how much farther we could go,” Natalie explains. They worked up to running a few 50K races before eventually tackling the inaugural Mamba 100K race in 2023.
After running a few out-of-state races, Natalie had “decided she wanted to run a marathon race in every state,” leading the couple to visit a few states yearly and run through stunning landscapes.
“The marathons usually launch our trips, and we explore from there,” Adam adds of races like Lean Horse in South Dakota and an international marathon in Berlin.
While Natalie thrives on testing her endurance in high-energy road runs, Adam prefers trail races for their natural beauty and solitude. Although their goals are somewhat different — Natalie’s a 100-miler and Adam’s to improve speed in shorter trail races — they clock three to four marathons annually together. The couple also regularly participates in the Big Buffalo 50, a local race set in some of Memphis’ best outdoor spaces for runners.
“Trail races have an incredibly supportive community,” Adam notes. “You often get cheered on by your competitors.”
The two believe that anyone can push themselves to reach great distances. “Your body is capable of doing more than you think,” Natalie says. Adam chimes in, adding, “There is that instant accountability when you sign up for a race, and running with a group can help keep you motivated.”
For Adam and Natalie, running is more than just a hobby. It’s a lifestyle. “Training provides structure, and you become more productive in other areas of life,” Adam notes. “And the running community is incredible — you start recognizing familiar faces at races, get to chatting, and 10 miles have flown by before you know it.”
Natalie appreciates running for its mental health benefits. “I can have a stressful day and then go on a run, and it quiets all the noise from the day,” she shares.
From 5Ks to ultra-marathons, Adam and Natalie Boucher’s shared passion continues to push them forward, one race at a time.
To run the Upcoming Buffalo 50k, visit Bigbuffalo50.raceroster.com.
By Beth Wilson
Photo by Tindall Stephens
Finding Balance, Taking Small Steps, & Prioritizing Wellness
Entrepreneur, lifestyle influencer, and mother of three boys, Alexandra Nolan, has built a career that demands her full attention. Between running a business and raising a family, she understands how easy it is to put personal well-being on the back burner. But over time, she learned that prioritizing her health, physically and mentally, is essential.
Finding the Balance
“As an entrepreneur, your work is all-consuming,” Alexandra shared. “You never feel like you have the time to take care of yourself.” She explained that, for years, she worked tirelessly, believing that success required relentless hustle. However, the toll on her well-being eventually made her rethink that mindset.
“It’s taken me years to figure it out, but not only is it important to set aside time for your body, it’s essential for your mind,” she stated. “When you’re deep into your work, you can lose or start to neglect ‘yourself.’”
For Alexandra, mental clarity is a huge benefit of fitness. Whether it’s a 15-minute walk or a quick yoga session, she makes movement a part of her daily routine. “Even if it’s following a 20-minute yoga video, I know I’m nourishing my body and strengthening my mind,” she said.
Motherhood: A New Layer
Just as she found a rhythm in her wellness routine, Alexandra stepped into a new role: motherhood. “When you finally figure out how to make time for yourself, and then you throw kids in the mix, it changes everything,” she shared.
Motherhood, her greatest joy, also presented its challenges. “It’s the most rewarding job I’ve ever had, without a doubt. But when you become a mom, you tend to put yourself last.”
Then, a turning point came for Alexandra. “For the longest time, I told myself, ‘I don’t have time.’ But what I was really saying was, ‘I’m not important enough.’ And that’s simply not true,” she reflected. “I couldn’t continue reaching my goals long-term if I wasn’t taking care of myself.”
Small Steps, Big Impact
To keep herself accountable, Alexandra follows one simple rule: Do something for yourself every day.
She emphasized that self-care doesn't need to be strenuous. It can be as simple as taking vitamins, eating nutritious food, or stepping outside for some fresh air.
A key piece of advice that has stuck with her: Be kind to yourself. “I don’t know why, but when someone said that to me, it stuck,” she shared. “Even now, sometimes I remind myself. Take a minute and reconnect.”
Keeping Fitness Fun
While Alexandra is committed to movement, she doesn’t stick to rigid workout routines. “I get bored doing the same thing every day,” she admitted. “So, I like to mix it up.”
One day, it might be a 30-minute session on the Tonal. Another, she’s soaring through the air in an aerial yoga class. “I love aerial yoga. It’s equal parts challenging and beautiful. You feel like you’re in Cirque du Soleil!”
She also enjoys hot yoga, finding it both physically demanding and mentally grounding. “You can modify the moves so that anyone can do it, but you can also make it as challenging as you want,” she explained.
Prioritizing Mental Wellness
As Alexandra focused on physical wellness, she discovered how deeply it was connected to and had an impact on her mental health. Stress, exhaustion, and anxiety crept in when she wasn’t mindful of her own needs. But prioritizing her well-being wasn’t just about her; it shaped how she showed up for others.
“Not only is it step one for yourself, it’s also step one to building empathy for others who are going through it,” she stated. “And when you have empathy, you have kindness.”
That realization changed her perspective. Taking care of her mind was the key to being more present, understanding, and compassionate in every aspect of her life.
The Lifelong Journey
Alexandra’s perspective on wellness offers a valuable lesson: Maintaining a healthy lifestyle is not about perfection but consistency and self-awareness. Through the highs and lows, Alexandra remains committed to showing up for herself because she knows that when she does, she can be the mom, entrepreneur, and person she truly wants to be.
By Zoe Harrison
Photo by Tindall Stephens
Building Community & Friendly Competition Through Gaelic Sports
Brian O’Flynn is helping to spread his passion for Gaelic sports with the Memphis community, along with the Memphis Gaelic Athletic Association’s vision of fitness and fun for all levels. Brian grew up in the south of Ireland, a region that revered sports as the pinnacle of building community. In his hometown of Nenagh, the camaraderie around sports fostered a community centered around a friendly yet tribal rivalry between competing towns in the surrounding parishes. “Gaelic sports were ingrained in the society, and a huge part of my childhood growing up,” Brian remembers. He played two sports, hurling, which Brian compares somewhat to American lacrosse, hockey, and baseball, and Gaelic football, which compares more closely to soccer and rugby.
Hurling is the fastest field sport in the world, where players use a stick called a hurley to hit a small ball in the opponent’s goal. The ball can be caught in hand and carried for a maximum of four steps, or struck into the air or along the ground by the hurley. Hurling and Gaelic football have key similarities in that both are played by 15-player teams in the same structure, with the same scoring system; however, while hurling is a ball-and-stick game, in Gaelic football, players use their hands and feet to control the ball, which resembles a soccer ball. Each sport also has a women’s league; “camogie” is the women’s version of hurling, and ladies’ Gaelic football, which is nearly identical to the men’s versions of the sports, with some slight differences. Where hurling and camogie are more skill and agility-based, Gaelic football is a more physical game. Because each sport requires different types of fitness, players typically gravitate to one sport or the other.
Brian found himself gravitating towards hurling and played into his early 20s. At the time, he was pursuing a degree in biopharmaceutical chemistry at the University of Galway. After graduating, he moved to the United States to pursue a PhD in chemistry at the University of South Florida. After completing his doctorate, Brian moved to Memphis in 2020 to work as a postdoctoral researcher at St. Jude before settling at the hospital long-term as a scientific writer. Brian quickly connected to the small but tight-knit Irish community in town and learned about the Memphis Gaelic Athletic Association that had formed in 2016. He also quickly felt at home playing and coaching the sports he loved. While it is a sports club, Brian and his teammates pride themselves on being open and inclusive of beginners with no experience with hurling or Gaelic football or who may not be particularly fit or sporty. The only requirements are to be interested and welcoming. “Immediately when I joined, I found a community of open-minded, inclusive, good people just looking to get out and challenge themselves to develop a new skill,” Brian says.
Memphis Gaelic Athletic Association has teams for hurling, camogie, and men's and women's Gaelic football. The Gaelic sports season runs from February to October, and they train as a team once a week. Twice a year, in Spring and Fall, they play a local city league, typically dividing the club to play each other for regular season matches. They also represent Memphis on the road and play teams from different cities like Nashville, Knoxville, and Little Rock. “While hurling and football are athletic sports that require fitness, we are just friends who have fun playing and socializing together. We take our sport seriously, but do not take ourselves too seriously and always remember that we are there to have a good time,” Brian says.
Learn more about the Memphis Gaelic Athletic Association. Check out their Instagram @memphisgaa, and feel free to direct message them for further information, or email them at memphisgaa@gmail.com.
By Leigh Dluhos
Spicy Chicken & Veggies
This recipe is super easy to make and only takes about 30 minutes. You can do this with any veggie and protein, but I choose veggies high in fiber, such as sweet potatoes and broccolini. I like to get my carbs from veggies instead of rice, so I chose the sweet potato. I also like to add healthy fats such as avocados to this dish.
Ingredients:
q 1 lb. chicken breast(s)
q 1 or 2 avocados (to taste)
q 1 lemon for wedges
q 2 tablespoons of spicy seasoning
q 1 lb. broccolini
q 2 sweet potatoes (peeled and cubed)
q 2 tablespoons olive oil
q 1 can of garbanzo beans
Directions:
Peel and chop sweet potatoes and chicken into small bite-size pieces.
Preheat oven to 425 degrees.
Toss sweet potato in olive oil, salt, and pepper and put in the oven for about 25-20 minutes until cooked through.
While the sweet potatoes cook, toss the chicken in olive oil and the spicy seasoning of choice with lemon juice.
Grill chicken breast until it reaches 165.
Steam broccolini and wait until it gets al dente and remove.
Prepare avocados on the side.
Optional: Add garbanzo beans, if desired, for an added crunch. Toss beans in olive oil with salt and cumin and bake at 425 for 20 minutes.
Mix everything in a bowl, squeeze some lemon juice, and add salt and pepper to taste. Enjoy!
TIP: I like to squeeze lemon juice over everything on the dish!
Chef Leigh Dluhos
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Preheat broiler. Prepare rice according to package directions, adding three tea bags to simmering water with rice to infuse with tea flavor.
Transfer rice to large bowl. Tear remaining tea bag; mix half with 2 tablespoons butter and melt in microwave to infuse butter.
Mix infused butter, 2 tablespoons lemon juice, 1 tablespoon chives, 1/2 teaspoon salt and 1/4 teaspoon pepper; fold into rice and set aside.
Arrange salmon and asparagus on foil-lined baking sheet. Drizzle remaining butter over salmon and asparagus. Season with remaining salt and pepper. Broil 9-11 minutes, or until salmon begins to flake and asparagus is tender. Serve salmon and asparagus with rice. Drizzle salmon with remaining lemon juice and garnish with remaining chives
Prep time: 10 minutes
Cook time: 20 minutes
Servings: 4
By Olivia Huber MS, RDN, LDN
Rethinking Nutrition:
Embracing Food for Nourishment and Connection
March marks National Nutrition Month, a time to reflect on the profound role food plays in our lives. This month is dedicated to recognizing food and nutrition as vital elements that fuel our busy lives, nourish our bodies and minds, and connect us with others in meaningful ways. But in a world dominated by diet culture, where food is often demonized and reduced to a set of numbers and restrictions, it’s important to pause and reflect on what food is truly meant to be: a source of nourishment, connection, and joy. It’s time to revitalize our relationship with food.
Food as a Cultural Connector.
One of the most powerful impacts food has in our lives is its ability to create cultural connections, yet in a world obsessed with dieting, the enjoyment of cultural foods is often diminished. Diet culture perpetuates the idea that certain foods are "bad" or "unhealthy," causing us to reject the foods that tie us to our heritage and the people we love. When food becomes something to fear rather than celebrate, we lose a part of our identity and the connections it fosters.
But what if, instead of labeling foods as "good" or "bad," we recognized them for what they truly are — expressions of culture, tradition, and shared experiences? Moving away from diet culture allows us to reconnect with the foods that bring comfort, joy, and a sense of belonging, rather than viewing them through a lens of guilt or restriction.
Think about the celebrations and milestones in your life: holidays, birthdays, weddings, graduations, or even a random Sunday dinner with family. Each of these events is often surrounded by a meal that not only satisfies our hunger but also creates lasting memories. Food can tell the story of where we come from, the traditions we cherish, and the bonds we share.
In many cultures, food is deeply intertwined with identity. Dishes passed down from generation to generation carry more than just flavor; they have history, nostalgia, tradition, and love. Sharing these meals with others — at a family gathering or a cultural celebration — creates a sense of belonging and community.
Food and Emotional
Well-Being
Dieting often strips away the emotional benefits of food. The constant cycle of guilt, restriction, and anxiety around food can overshadow its ability to bring joy and comfort. When we approach food with fear —counting calories, checking labels, and stressing over portion sizes — we miss out on the true emotional nourishment that food provides.
The emotional power of food is indisputable. It’s in the warmth of a home-cooked meal, the joy of discovering a new dish, or the comfort of a familiar snack on a tough day. Food can evoke feelings of nostalgia, comfort, and even joy. It builds a bridge to connection, laughter, and reflection.
Food as a Social Connector
Food is not just about physical sustenance; it also provides social nourishment. Food is a social lubricant, breaking down barriers and fostering conversation in ways few other experiences can. Whether it’s a dinner party that brings together new friends, a potluck that unites coworkers, or a community food event that celebrates diverse traditions, sharing a meal naturally encourages connection, making interactions more relaxed and meaningful.
Think about the last time you shared a meal with someone you care about. Maybe you baked cookies with your children, went out to dinner to celebrate a promotion, or met up with friends for brunch after a long week. In those moments, food isn’t just filling you up — it’s filling your soul. The memories created around the table are priceless, and the comfort provided by a favorite meal can bring a sense of warmth and security that nothing else can.
Takeaway
Food is not an adversary to be feared, measured, or controlled. Food is meant to bring people together, nourish our bodies, and enhance our well-being — physically, emotionally, and socially. It’s not just fuel; it’s connection. It’s culture. It’s joy.
If you’re ready to step away from dieting, rigid food rules, and the pressure of numbers, the dietitians at Memphis Nutrition Group are here to help. Let’s redefine your relationship with food so it feels less like a battle and more like the life-giving, connecting, and satisfying experience it’s meant to be. We’d love to connect! Check out MemphisNutritionGroup.com to get started.
Craniosacral Therapy with Frequency
Specific Microcurrent (FSM)
Craniosacaral therapy is a gentle modality that supports the body with certain therapeutic holds so the body can do what it needs to do to selfregulate and self-heal. FSM therapy is a way to relieve pain using low levels of electrical current giving the body the information it needs to self heal as well as addresses nerve and pain issues, gut issues, vagus nerve dysregulation, headaches as well as address stress and anxiety.
Effective in helping or relieving symptoms associated with:
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–Chronic Fatigue
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–Migraines and Headaches
–Post Concussion Symptoms
–Stress Disorders
–Joint Pain
–Emotional Release
By Dale Sanford, Performance Coach
THE BASICS OF FUELING BEFORE, DURING, & AFTER WORKOUTS
When it comes to fueling your workouts, your recovery, and your daily needs, your body needs the right nutrients at the right time. The specific macronutrients — carbohydrates, proteins, and fats — serve different roles in supporting energy demands, recovery, and muscle protein synthesis. The basic guidelines vary slightly between men and women and will even change for women based on the present phase of their cycle. It will also differ if you are training for endurance vs. power athletics. But for all intents and purposes, here are some general rules to follow.
By the way, the actual time before a workout will be affected by where you are in your day. If you get up early to work out, you will likely eat right before you start, so choose foods that are easier to digest (fruit, yogurt, shakes). If you work out in the evening, you might be fine eating less if you eat a lunch or snack within three hours. These guidelines assume you are eating shortly before and have not eaten in at least six hours.
One other thing worth calling out is insoluble fiber. It’s best to avoid it before and during workouts (unless you’re planning a potty break), but you should always have plenty of it in your post-workout and daily meals. It’s the fuel your gut needs to stay healthy and help regulate many other bodily functions. Plus, it helps make you feel full!
MACRONUTRIENT TIMING CHART FOR MEN
BEFORE
Men seem to handle fasted workouts better than women when it comes to losing fat. If you know it’s going to be hard, eat more carbs.
DURING WORKOUT <60 MIN 0-30/hr 0 0 No fuel needed for most people
DURING WORKOUT 60-120 MIN 30-60/hr optional optional
DURING WORKOUT 180 MIN +
This is the window where most people “bonk” if they consume nothing
If fueling for optimal performance. Add fat and protein for different energy sources and reduce catabolism (muscle breakdown).
Men have a larger window than previously thought for optimizing the effects, but try to eat within the same 30-min. window. Don’t skip out on this meal!
Dale Sanford is the co-founder of BPC Performance, Inc. and has been coaching individuals and athletes all over the world since 2009. You can catch up with Dale @bpcperformance on IG, or listen to the Coaches on Couches Podcast. If you’d like to start your health or sports performance journey with BPC, visit Buildpeakcompete.com
MACRONUTRIENT TIMING CHART FOR WOMEN
BEFORE WORKOUT 35–50 15-20 10–15
DURING WORKOUT
<60 MIN
DURING WORKOUT
Women should avoid doing fasted workouts no matter the desired outcome due to naturally higher cortisol levels. You want to avoid sending your body into a high-stress state (starvation mode).
0-30/hr 0 0 No fuel needed for most people
60-120 MIN 30-60/hr optional optional This is the window where most people “bonk” if they consume nothing
DURING WORKOUT
180 MIN + 60-90/hr 5-10/hr 5-10/hr If fueling for optimal performance. Add fat and protein for different energy sources and reduce catabolism (muscle breakdown).
AFTER WORKOUT 40–70 25–40 5–15
Women seem to need a larger amount of protein and need it within 30 minutes to elicit muscle protein synthesis. It's best to plan ahead and have the fuel ready to go!
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By Terry Barga, NASM CPT
STRONGER LEGS, HEALTHIER HEART:
How Lower Body Workouts Reduce Cardiovascular Disease Risk
Regular lower-body workouts, encompassing both aerobic and resistance exercises, play a pivotal role in reducing the risk of cardiovascular disease (CVD) for men and women. Engaging in these exercises strengthens the muscles of the lower body and offers comprehensive cardiovascular benefits.
AEROBIC EXERCISES & CARDIOVASCULAR HEALTH
Aerobic activities such as walking, running, cycling, and swimming enhance heart and lung function. These exercises improve blood circulation, lower blood pressure, and reduce bad cholesterol levels, all of which are critical factors in mitigating CVD risk. Research indicates that individuals who engage in regular aerobic exercise experience a significant decrease in cardiovascular mortality and a reduced risk of developing heart disease. pmc.ncbi.nlm.nih.gov
RESISTANCE TRAINING'S ROLE IN HEART HEALTH
Incorporating resistance training, which includes exercises like squats, lunges, and leg presses, into one's fitness regimen has been associated with a lower risk of cardiovascular events. A study published in the Circulation journal found that adults participating in resistance training had approximately a 17% lower risk of CVD compared to those who did not engage in such activities. ahajournals.org
COMBINED EXERCISE APPROACHES
Recent studies suggest that a combination of aerobic and resistance training may offer optimal cardiovascular benefits. For instance, research indicates that splitting the recommended amount of physical activity between aerobic and resistance exercises reduces cardiovascular disease risks as much as aerobic-only regimens. news.iastate.edu
MECHANISMS BEHIND THE BENEFITS
Regular lower-body workouts contribute to cardiovascular health through several mechanisms:
• Improved Blood Flow: Exercise enhances endothelial function, leading to better blood vessel dilation and circulation.
• Blood Pressure Regulation: Physical activity helps in lowering systolic and diastolic blood pressure, reducing strain on the heart.
• Cholesterol Management: Engaging in regular exercise can lead to favorable changes in lipid profiles, including increased HDL (good cholesterol) and decreased LDL (bad cholesterol) levels.
• Weight Management: Regular physical activity aids in maintaining a healthy weight, which is crucial for cardiovascular health.
RECOMMENDATIONS FOR IMPLEMENTATION
To harness the cardiovascular benefits of lower-body workouts, consider the following guidelines:
• Frequency: Aim for at least 150 minutes of moderateintensity aerobic exercise or 75 minutes of vigorousintensity aerobic exercise per week, complemented by resistance training sessions on two or more days per week.
• Variety: Incorporate a mix of aerobic and resistance exercises targeting the lower body to ensure comprehensive benefits.
• Progression: Gradually increase the intensity and duration of workouts to avoid injury and promote sustained improvement.
• Consultation: Before starting any new exercise regimen, especially for individuals with pre-existing health conditions, it's advisable to consult with a healthcare provider or fitness professional.
In conclusion, regular lower body workouts are a potent strategy for reducing the risk of cardiovascular disease in both men and women. By integrating aerobic and resistance exercises into your routine, you can achieve significant heart health benefits and enhance overall well-being.
•
•Slow
Gretchen Smith, Runner
32; Cardiac Cath Lab Nurse at Baptist Memorial Hospital
I f RUNNING: I love how amazing the running community is! No matter what pace you run or how long you’ve been doing it everyone cheers each other on and are so supportive.
BUCKET LIST: I want to run all of the World Major Marathons.
UP NEXT: Five Levees 15K and the Germantown half marathon
FAV FITNESS ACCOMPLISHMENT: Running the Chicago Marathon in 2018 and 2019
HOMETOWN: Alsip, Illinois
SPEED BUMPS: During nursing school and into my first nursing job, I had to place running on the back burner. I've been slowly working towards getting myself fully back into it.
MY GROUP: Memphis Runners Track Club
FAVORITE JAMS: "Daphne Blue" by The Band CAMINO
RECENT RACES: MRTC road race series, St. Jude Half Marathon, Wolf River 5K, and Crosstown 10K
MOST MEMORABLE FITNESS EVENT: My first half marathon, St. Jude, in 2016!
BEST EATS: Slider Inn
GO-TO GEAR: I like AfterShokz, the Nathan running belt, and my Garmin watch.
INSPIRATION TO BE FIT: Staying fit helps me keep up with the physical demands of my job and shows my patients that taking care of our bodies is essential for long-term health. I want to be able to share that inspiration with others and encourage them to prioritize their wellness.
ON MY NIGHTSTAND: "The Thursday Murder Club" by Richard Osman and "Crying in H Mart" by Michelle Zauner
BINGE WATCHING: Only Murders in the Building
QUOTE: “It always seems impossible until it’s done.” – Nelson Mandela
Photo by Tindall Stephens
Photo by Tindall Stephens
Josh Stanley, Runner
40; Dean of Culture at Believe Memphis Academy; Board Member for The Gentlemen's League of Memphis; Volunteer at Life Church
I f RUNNING: I enjoy being outside and connecting with other runners.
BUCKET LIST: Every year, I promise to step it up and sign up for a full marathon. This may be my year.
UP NEXT: MTRC Road Race series
FAV FITNESS ACCOMPLISHMENT: I just enjoy running. I couldn't run a mile as a teen, but now I can run 13.
HOMETOWN: Memphis, TN
SPEED BUMPS: In 2023, I faced plantar fasciitis. It was so painful! I just knew I would have to stop running. I saw a podiatrist who helped me get right back on the pavement.
MY GROUP: I run with the local chapter of Black Men Run and train with Breakaway annually to help prep for the St. Jude Memphis Marathon® Weekend.
FAVORITE JAMS: Podcasts! I listen to the Breakfast Club, Teachers Off Duty, and the Educator's Room.
RECENT RACES: I run the St. Jude half annually. Last December was my seventh year.
MOST MEMORABLE FITNESS EVENT: My most memorable fitness event would be my first time running the St. Jude half. Before that training season, I was not a runner. I started training with friends and surprised myself when I finished the race.
BEST EATS: Cao Bella is my new favorite restaurant, and I enjoy their BBQ chicken pizza and, guilty pleasure, an Old Fashioned.
DREAM DINNER COMPANY: Eliud Kipchoge. We are the same age, and he has won a few marathons. I'd love to hear any tips he might have on diet and training.
GO-TO GEAR: I can't leave home without my Garmin watch!
INSPIRATION TO BE FIT: Improving my overall health. My dad struggled with his health when he was alive, and I promised myself that I would take care of myself.
ON MY NIGHTSTAND: I enjoy reading and can't pick just one, so this is hard! But I just read "Change Leader" by Michael Fullen for grad school, which is a good book for anyone in school leadership.
PET PEEVE: You are probably not drinking enough water. It's annoying to me when I don't get enough in and when I encounter people complaining about not feeling well and their poor bodies are just dehydrated.
BINGE WATCHING: Abbott Elementary
QUOTE: I'm a school leader, so daily, I tell my students to "go be great on purpose." It's a motto I'm choosing to live by.
KIANA MCDANIEL
Personal Trainer
FAV WAY TO WORKOUT:
HIIT that combines strength and cardio. I love mixing things up with weightlifting, resistance bands, and bodyweight exercises because it keeps my workouts dynamic and challenging. Adding a fun twist, like a sauna session or an ice bath recovery afterward, takes it to the next level.
BIGGEST FITNESS MYTH:
Lifting weights makes you bulky, especially for women. I debunk this by explaining that building significant muscle mass takes much more than
just lifting weights — it requires specific training, a calorie surplus, and sometimes even genetics. Strength training helps you build lean muscle, burn fat, and achieve a more toned, sculpted look.
BIGGEST NUTRITION MYTH:
You have to eat perfectly clean or cut out entire food groups to be healthy. This “all-or-nothing” mindset creates unnecessary stress and often leads to unsustainable habits.
MY TYPICAL WORKOUT DAY:
My day starts with an early morning session with a dynamic warm-up, followed by a challenging full-body circuit combining weightlifting and HIIT to get my heart rate and muscles working. Afterward, I’d focus on core work and mobility to keep my body balanced and flexible.
MY ADVICE:
Focus on progress, not perfection. Fitness is a journey, and consistency always outweighs extremes. It’s okay to have setbacks, skip a workout, or indulge in your favorite foods — it’s all part of life. What matters most is showing up for yourself and staying committed to the bigger picture.
MY FITNESS TIP:
Find different activities that involve fitness so that in case of burnout, you can still achieve a healthy lifestyle.
IF I COULD ONLY HAVE ONE PIECE OF EQUIPMENT:
Dumbbells. They’re incredibly versatile and can be used for everything — strength training, cardio, mobility, and even core work.
MY FITNESS IDOL:
Are you a fitness trainer, workout instructor, or influencer in the industry and would love to share your knowledge with our readers? Send a brief bio and picture to: Amy@memphishealthandfitness.com. 27,
Serena Williams. Not only is she an incredible athlete with unmatched discipline, but she’s also shown that fitness success isn’t just about the physical; it’s about resilience, overcoming setbacks, and staying true to yourself.
MY DIET:
It's all about balance — nourishing my body with whole, nutrient-dense foods most of the time, while still enjoying the occasional treat without guilt or restriction.
WHAT KEEPS YOU MOTIVATED:
Even on tough days, I have the goal of staying healthy to be there for my family, particularly my kids, so I can be present and active in their lives as they grow older.
NEWBIE ADVICE:
My ultimate advice is to focus on progress, not perfection. Start small, set realistic goals, and be patient with yourself— remember, every step counts, even the small ones.
