PROTEIN Powders
Protein is essential for virtually everything that goes on in our bodies. Everything from repairing and rebuilding muscle tissue that is torn down in the gym, to making enzymes, hormones, and other body chemicals. We have a vast selection of highquality proteins available from a multitude of sources, whey, meats, eggs, plants, grains, etc., to help meet everyone's needs.
Entire 1st Phorm line available in store
A letter from the Publisher
KATHY FOX
PUBLISHER | EDITOR IN CHIEF
This is a splendid time of year! Spring is a refreshing season that breathes new life into nature and our souls. The air is infused with the sweet scent of blossoms and the cheerful melodies of birds, while the longer days bring a renewed sense of hope and energy.
This issue is packed with uplifting and informative stories, starting with our cover feature sharing the magical journey of Frankie Foti’s move to Middle Tennessee. Learn how to create the ultimate guest bedroom retreat, dive into the latest options in weight loss solutions, get expert tips on managing your taxes for 2025, and discover easy ways to boost your protein intake by incorporating protein powder into some yummy recipes.
Learn about the mini farm trend, read about the remarkable journey of Jack Elder and his lifelong dedication to sports as he was recently inducted into the Tennessee Sports Hall of Fame, and discover how B’s Salty & Sweet’s new location is a fantastic place to eat, drink, and unwind. Finally, read about Nashville’s media darling, Joe Dubin, and how he overcame depression and suicidal thoughts to help others overcome their struggles.
We proudly continue to serve the community, and our mission at Williamson County Living is to connect the community with local businesses in and around Middle Tennessee. The businesses that made this issue possible thank you for your faithful support, and they greatly appreciate your patronage. April 20 marks Easter this year, and I hope you take the time to enjoy each other’s company and remember that He is the reason.
Wishing you peace and many blessings of hope,
PUBLISHER
EDITOR IN CHIEF
Kathy Fox
DESIGNER | ART DIRECTOR
Shelly Wells
DIGITAL DIRECTOR
Donna Walker
CONTRIBUTING WRITERS
Dr. Jonathan Bain
Katie Baker
Daniel Brunner
Allen Buckley
Kathy Fox
Amy Montgomery
Elizabeth Shane
PHOTOGRAPHERS
Kathy Fox
Ross Jaynes Visual Media Co.
615 Media Pop Media
The Magicians Photographer
Zach St. Ward
williamsoncoliving.com
A GUEST BEDROOM Retreat
By Amy Montgomery
PHOTOS BY ZACH ST. WARD
Tucked in the eaves of this 1938 Tudor, this space serves as a third-floor retreat and guest bedroom. As a guest bedroom, it is filled at Thanksgiving and Christmas with children and their spouses. When Amy Montgomery Home hosts a trunk show at the shop just one street over, guest artists jump at the chance to enjoy an overnight stay. As a retreat, the room is used to quietly sit and catch up on a book that was never finished or to indulge in that uninterrupted afternoon nap. Every home needs a place to escape from the office. To find solitude away from the computer screen, texts, and television which are on constant repeat these days. After a recent home tour, several tour goers asked if they "ran away from home," would the attic retreat bedroom be available to them?
FOR ELEVATED HOSPITALITY, KEEP A COUPLE OF COMFORTABLE WHITE BATH ROBES HANGING IN THE CLOSET.
So, how to appoint a guest bedroom retreat? The most comfortable mattress and layers of pillows with crisp, freshly laundered white sheets are the perfect place to start. Dressing the bed with a beautiful coverlet and decorative pillows allows your guests the luxury of unwrapping the pretty present before bedtime. For elevated hospitality, keep a couple of comfortable white bath robes hanging in the closet. Remember to launder them just before your guests arrive. After a long day of traveling, wrapping up in a fresh robe is a wonderful way to indulge and decompress.
Providing a place to comfortably sit down and take your shoes off is a must. Even being tucked in the attic eaves of an older home, this bedroom is spacious enough to place a sofa at the end of the bed for sitting, relaxing and it's in just the right location for guests to remove the coverlet and decorative pillows and have the perfect spot to place them. In one of the attic niches, there is a custom built-in seat with pillows, and it makes the coziest reading nook.
Continuing to appoint the guest bedroom, the closet should be free of items stored in it and have plenty of hangers available. Make sure there are empty drawers for a few belongings to be stored away. A drawer liner or simple wrapping paper makes for the best finishing touch. Throw an extra phone charger in the drawer 'just in case.' A container of fresh flowers says, “We are so glad you're here!”
Giving your guests a tour of the space will make them feel comfortable and at home. Show them where all the light switches are, how to close the drapes or the blinds, and where you have an extra blanket stashed. The same also applies to your guest bath. Have it stocked and ready with all the essentials, a stack of bath towels, and a drawer full of mini toiletries.
INGREDIENTS
1 pound pork sausage, regular or hot
10 eggs, lightly beaten
2 cups whole milk
1 cup half and half
2 teaspoons dry mustard
1 heaping tablespoon Dijon mustard
1 teaspoon salt
1/2 teaspoon black pepper
1/4 teaspoon red pepper
1/4 teaspoon nutmeg
6 cups cubed sandwich bread
2 cups shredded sharp cheese
DIRECTIONS
1. Prepare the casserole as directed and let it sit in the refrigerator overnight to allow egg and milk mixture to adequately soak into the bread.
2. In a large skillet, cook sausage over medium-high heat, chopping with a spatula to crumble meat. Cook until well browned and drain. Set aside.
3. In a large mixing bowl, combine eggs, milk, mustards, salt, peppers, and nutmeg. Stir well, blending all together.
4. Place the bread cubes in a well-buttered 13" x 9" x 2" baking dish. Cover the bread cubes evenly with the drained sausage and top with the cheese. Pour the egg mixture evenly over the casserole. Take a fork and gently pull the bread cubes, sausage, and cheese back just a bit to allow the egg mixture to seep down to the bottom. Cover and store in the refrigerator until ready to bake.
5. Bake uncovered for 55-60 minutes or until the eggs are set. Foil may be placed across the top of the casserole if it begins to brown too quickly.
Before turning in, let your guests know what time coffee will be ready the next morning. Preparing a make-ahead breakfast casserole is hostessing at its best. Have it prepped and in the refrigerator the night before and all that is needed the next morning is to put it in the oven.
Remember, the guest bedroom doesn't have to go unused for months at a time. Make it a beautiful and comfortable retreat for when quiet personal time is desired. An hour's escape can be really refreshing during a busy week. n
AMY MONTGOMERY has over 25 years of design experience and owns Amy Montgomery Home in Columbia, Tennessee. She delights in sharing her personal collection of vintage china and dishes with readers. As a lifestylist, she is focused on the home and is thrilled to offer her customers an elevated customer service experience. Visit amymontgomeryhome.com for additional information and follow her on social media at @amymontgomeryhome.
Breakfast Casserole (Makes 6 generous servings.)
Mark your calendars! Join us for our FREE Florence Historic Walking Tour series this April and May. Discover the rich history of our 200-year-old city with guided tours of the Forks of Cypress, Florence City Cemetery, downtown historic districts, and the UNA campus. Visit our website below for tour dates and more information!
ELEVATE YOUR PROTEIN GAME
By Elizabeth Shane
Weall strive to get in shape and eat healthier, but let’s be honest — it’s not always easy. One of the biggest challenges many people face is maintaining a balanced diet. A simple way to enhance overall nutrition is by ensuring proper amounts of protein are consumed daily, as the body is continuously repairing and replacing protein.
Increasing protein intake can offer numerous health benefits. As a vital macronutrient, protein supports muscle growth, boosts energy levels, stabilizes mood, strengthens the immune system, and helps maintain a healthy weight. Research from The American Journal of Clinical Nutrition suggests that individuals following a moderate to high-protein diet may experience more significant weight loss, as protein promotes prolonged satiety and reduces cravings.
The recommended daily protein intake is 46 grams for women and 56 grams for men, though individual needs may vary based on age, activity level, and overall health. If you are looking for a way to boost your protein intake, incorporating protein powder into drinks, snacks, and even desserts is a simple and effective way to do so your ultimate protein sidekick! Here are few delicious protein packed recipes to fuel your day and nourish your body using protein powder.
Proffee: Protein-Packed Coffee
Globally, coffee is one of the most popular beverages, with roughly 66% of Americans drinking it daily. Proffee is literally as simple as whisking protein powder into your coffee, and it includes that extra protein to keep you going all day.
Hot Coffee
Add three tablespoons of Transparent Labs unflavored protein powder to ¼ cup of milk and whisk or use a milk frother until smooth and frothy. Pour six ounces of hot brewed coffee over the mixture while stirring.
Cold Coffee
If you prefer a cold cup of coffee, mix protein powder and milk as directed for hot coffee. Add six ounces of cold brew coffee mixture and stir continuously. Top with ice, and voila!
Protein-Packed Pancakes
If you are looking for something delicious to go with that cup of proffee, these pancakes are the perfect pairing and have that extra protein, too. They are easy to make and packed with 28 grams of additional protein in each batch!
INGREDIENTS (MAKES APPROXIMATELY 6-8 PANCAKES)
1 cup old-fashioned oats
1 banana, ripe and peeled
2 large eggs
1 teaspoon vanilla
1/2 cup milk
1 teaspoon baking powder
Pinch of salt
1/4 cup Intek Protein Evolution protein powder, unflavored or vanilla
Optional: a pinch of cinnamon
DIRECTIONS
1. Add oats to the blender and blend on high into a fine oat flour.
2. Add banana, eggs, vanilla, milk, baking powder, salt, and protein powder and blend until smooth. A pinch of cinnamon may be added if desired. More milk can be added if the batter is too thick.
3. Spray a large skillet with cooking spray and heat over medium-high heat. Pour 1/4 cup batter into a hot skillet for each pancake. When bubbles form on the top, flip over and cook until golden brown. Approximately two minutes on each side.
TIP: Top with fresh fruit like blueberries, strawberries, or raspberries and serve with maple syrup or honey.
Creamy Cheesecake
Looking for that special dessert? This cheesecake is smooth and creamy, loaded with flavor and some extra protein. Feel free to add a graham cracker crust if you are so inclined, but it’s fantastic crustless.
INGREDIENTS
32 ounces full-fat cream cheese, room temperature
4 large eggs
1/2 cup whipping cream
1 cup sour cream
1 1/2 cup sugar
1/2 cup Intek Protein Evolution protein powder, vanilla
1 tablespoon cornstarch
1/2 teaspoon salt
1 1/2 teaspoons vanilla extract
2 tablespoons lemon juice
Serve with fruit and whipped cream
DIRECTIONS
1. Preheat oven to 325°. Place a small pan of water in the oven to create steam during baking.
2. Spray cooking spray on the bottom and sides of a 9-inch springform cake pan. Place a circular piece of parchment paper on the bottom of the pan to easily remove the cake.
3. In a mixing bowl, beat the cream cheese until smooth. Add whipping cream, sour cream, eggs, sugar, vanilla extract, lemon juice, and mix until creamy do not overbeat. Add protein powder, cornstarch, and salt and mix until incorporated and smooth.
4. Pour mixture into the pan and bake for 50-60 minutes or until the edges are golden.
5. Turn the oven off, let the cheesecake sit in the oven with the door cracked for one hour, and then remove it to cool completely.
6. Remove from pan. Then dust with powdered sugar, top with fruit, and whipped cream to serve.
7. Store in the refrigerator in a sealed container for a week or freeze leftovers for up to 6 months.
Peanut Butter Protein Balls
If you love the combination of chocolate and peanut butter, then this protein snack is for you. It’s a flavor explosion that will satisfy any sweet tooth and provide the perfect pick-me-up during the day or after a workout.
INGREDIENTS
(MAKES APPROXIMATELY 20-24 ONE-INCH PROTEIN BALLS)
1 cup old-fashioned oats
1/2 cup creamy peanut butter
1/4 cup 1st Phorm Phormula-1 protein powder, salted peanut butter
1/2 cup shredded unsweetened coconut
1/4 cup ground flax seed
1/2 cup mini semi-sweet or dark chocolate chips
1/2 cup honey
1 teaspoon vanilla extract
Optional: 10-ounce bag of semi-sweet or dark chocolate chips
DIRECTIONS
1. In a mixing bowl, combine all ingredients except optional chips. Mix until everything is combined. Cover and chill for 30-60 minutes in the refrigerator.
2. Roll the mixture into 1-inch balls. Serve immediately or refrigerate in a sealed container. They may be frozen for up to 3 months.
3. Optional: Melt dark chocolate chips in the microwave. Roll each ball in the melted chocolate until fully coated. Place coated balls on a lined tray and sprinkle with a pinch of sea salt. Cool in the refrigerator until the chocolate sets.
The Nutrition Faktory in Cool Springs offers a large variety of protein powders and carries the protein powders used in these recipes. Shannon Webb, owner of the Nutrition Faktory in Franklin said, “Transparent Labs is absolutely one of the cleanest protein powders on the market. They don't use any artificial ingredients, and it is naturally sweetened with Stevia. The unflavored product has only one ingredient whey protein — and nothing else has been added, making it pretty unique on the market. It’s a great addition to your morning coffee.”
He continued, “Intek Protein Evolution is also very clean. It uses stevia as a sweetener, and it's two types of whey protein isolate and concentrate blended with egg and casein, but it is gluten-free and mixes easily. The 1st Phorm Phormula-1 is an isolate hydrolyzed blend that is easy to digest again, very clean, and a very good high-quality protein. These are both great powders to use in recipes.”
As a note, it's always best to consult a medical professional before making dietary changes. n
Stop by the Nutrition Faktory located at 790 Jordan Road, Suite #104 in Franklin to pick up your favorite protein powders and supplements. Follow them on social media at @nutritionfaktorycoolsprings.
FOR THE LOVE OF Magic!
By Kathy Fox
PHOTOS BY POP MEDIA LA AND THE MAGICIANS PHOTOGRAPHER
There is nothing more baffling than staring directly at a magician's hands, trying to figure out where they hid that card or, better yet, how that rabbit disappeared. The love of magic leaves many in amazement at the seemingly impossible. The sense of wonder taps into the childlike sense of awe, making moments where logic is temporarily suspended.
Frankie Foti was captivated as a young boy by magic that sparked his imagination. The curiosity of learning a trick and the mechanics behind it transported him to the realm of the impossible universe. Today, Foti is a full-time magician who shares his deep-rooted love of magic while he performs his extraordinary magic tricks at the House of Cards in Nashville. It is a site to behold, and the power of perception and creativity of the human mind will leave you an enthusiastic fan of his magical performances.
Frankie, tell our readers how you got started in magic. When I was around nine years old, I was given a Lance Burton Magic Set. I dabbled with the tricks for a while but stopped until I was in my teens, around 15 or 16. At that time, I met Dean Dill, owner of Dean’s Shoppe Haircutting & Magic in Glendale, California.
The shop was just a block from my house and was a popular hangout for magicians whenever they were in town from the famous to the not-so-famous. I also began spending time there, and the magicians quickly took me under their wings. Dean, a barber and one of the best close-up magicians in the world guided me on how to grow as a magician and soon became my mentor. Back in the day, Dean made an appearance on The Johnny Carson Show and even taught Johnny magic. David Blaine was a big name who would stop by the shop, and Mark Wilson, too. Mark hosted the first magic show on television. During one of my first visits to the shop, I even performed for Mark.
What brought you to the Nashville area?
When I was in my early twenties, I moved out on my own. I got a job at Starbucks and, after two weeks, realized I couldn’t afford to pay my bills. At that time, I was living in Los Angeles, where I'm from, and started performing at different venues, moving full steam ahead with magic. I had residencies at restaurants and performed at places like Black Rabbit Rose, a magic-themed lounge, and The World-Famous Magic Castle, a performance venue, restaurant, and clubhouse for magicians and magic enthusiasts, both in Hollywood. I also did a lot of private parties and corporate events.
WHILE PEOPLE ARE WATCHING ME DO A MAGIC TRICK THAT IS ABSOLUTELY IMPOSSIBLE IN THEIR MINDS, THEIR REACTION OF PURE AWE AND DISBELIEF IS LITERALLY THE BEST FEELING EVER.
Eventually, COVID hit, and things closed down in California. Luckily, I received a call from the House of Cards in Nashville, and they wanted me to come and perform. It was supposed to be for only two months, but two months turned into five years, and I haven't left yet. I even met Lance Burton at the House of Cards, which was a cool full-circle moment for me. I love it here in Nashville!
What is your favorite part about magic?
I always say my favorite part of magic is that in this day and age, we have all this information instantly at our fingertips, but while you are watching magic, however long it may be, all of that goes out the window. While people are watching me do a magic trick that is absolutely impossible in their minds, their reaction of pure awe and disbelief is literally the best feeling ever. Because for that brief moment, all their worries or concerns are totally melted away, and that’s pretty cool to me.
When I’m not performing at the House of Cards, I do private and corporate events nationwide. Magic has literally taken me everywhere. I've done shows in Seoul, South Korea, to Las Vegas, literally all over the world, and performed for celebrities like Kristen Bell, Josh Brolin, Barbra Streisand, and Gary Oldman. I was also a part of America’s Got Talent winner Shin Lim’s 2018 Magic Team.
What is one of the most unique places you have performed magic?
Honestly, I have been very blessed to perform magic in so many incredible places and events. From being on stage at a friend's concert to presenting the new McLaren car, but performing in South Korea is one of the coolest things I have ever done. I was going to Seoul to visit a friend, and he booked me a performance at a workshop with several magicians. Thankfully, I had him translate, but to do magic and cross the language barrier was really amazing.
What
other projects have you been working
on?
About two months ago, before my 30th birthday, I produced and directed my magic special, the biggest project I have ever worked on. I had always wanted to create a magic special before I turned 30 but had no idea where to begin. Through the advice of my friends in Los Angeles, they encouraged me to move forward, and in about two weeks, we assembled an entire production team, secured a venue and audience, and invited guest performers to be a part of it. I never directed anything like that, but it went pretty smoothly and was a lot of fun. It is currently being edited, and we will start promoting it when it is done. It should be on YouTube in a few months, so stay tuned.
For all you magic enthusiasts, and even those who are not, take time to visit the House of Cards. It is a fun and unique dining experience where live magic is performed. Foti is there consistently during the week and weekends and would love to show you his captivating tricks. n
Visit FrankieFoti.com for additional information or to book Foti for your corporate or private event, and follow him on social media platforms at @FotiMagic.
Karl Kuhn
THE 411
ON A NEW ERA IN WEIGHT LOSS
By Dr. Jonathan Bain and Daniel Brunner
Inrecent years, the demand for effective weight loss solutions has surged, and pharmacy treatments are leading the way in offering viable alternatives to traditional diet and exercise. As consumers become more informed about their health and seek sciencebacked solutions, various medications and supplements have emerged that help individuals shed pounds and address the underlying metabolic factors contributing to weight gain.
By now, many are familiar with the popular GLP-1 medications like Ozempic® and Wegovy®, which have truly exploded onto the weight loss scene. Three of the top 10 highestspending drugs are GLP-1s — tirzepatide, semaglutide, and dulaglutide. These medications are making waves in the world of weight loss, offering significant, sustained weight reduction for individuals struggling with obesity or those simply looking to shed excess pounds. Their rapid rise is a testament to the growing demand for effective, scientifically backed treatments that go beyond traditional diet and exercise. With their ability to reduce appetite, curb cravings, and improve overall metabolic health, GLP-1s have become some of the most sought-after weight loss options available today.
GLP-1s
GLP-1 (glucagon-like peptide-1) agonists require a prescription and are a class of drugs that mimic the effects of the naturally occurring hormone GLP1. As an incretin hormone, GLP-1 is produced in the gut and plays a role in regulating blood sugar, appetite, and digestion. The way GLP-1 agonists cause weight loss involves several mechanisms.
1. Appetite Suppressant: For appetite suppression, GLP-1 acts on areas of the brain, particularly the hypothalamus, that are involved in hunger and satiety or the feeling of fullness. By binding to GLP-1 receptors in the brain, these drugs promote feelings of fullness and reduce appetite. This helps people eat less and control cravings.
2. Slowed Gastric Emptying: GLP-1 slows down the rate at which food leaves the stomach and enters the small intestine. This delayed gastric emptying leads to prolonged feelings of fullness after eating, reducing the likelihood of overeating. This also helps improve the control of postprandial, after-meal blood sugar levels.
3. Improved Insulin Sensitivity: GLP-1 enhances insulin secretion in response to meals, helping lower blood glucose levels. While this action is more related to managing diabetes, stable blood sugar levels also indirectly contribute to weight loss by preventing blood sugar spikes and crashes, which can lead to hunger and overeating.
4. Reduction in Glucagon Release: GLP-1 reduces glucagon secretion, a hormone that typically signals the liver to release stored glucose into the bloodstream. By lowering glucagon levels, GLP-1 helps to stabilize blood glucose levels and reduce excess glucose production, which can also contribute to weight loss.
5. Increased Energy Expenditure: Some research suggests that GLP-1 might affect energy expenditure by influencing metabolic processes, though this mechanism is less well understood than the others. It may contribute to fat loss by helping the body burn more energy.
OVER-THE-COUNTER OPTIONS
A more natural way to start your weight loss journey would be to look at options available over the counter. Herbal supplements and products are widely available, and no prescription is needed. HiPhenolic and berberine are two popular examples to explore.
HiPhenolic is a plant-based supplement designed to help with weight management by supporting metabolism, regulating appetite, and improving fat-burning efficiency. It combines polyphenol-rich extracts from lemon verbena and hibiscus flower, which are known to activate AMPK, a key metabolic enzyme, reduce cravings, and promote fat breakdown. The formula also includes green coffee bean extract and magnesium citrate to enhance metabolism and support cardiovascular health.
The powerful blend of HiPhenolic’s polyphenols works synergistically to target and break down stored fat, particularly in the abdominal area. In clinical trials, participants who took the combination of lemon verbena and hibiscus flower extracts showed significant improvements in body fat percentage, abdominal circumference, and overall body composition. They have also been shown to support normal blood pressure levels and improve heart rate. This helps you maintain a healthy weight and supports overall cardiometabolic health, reducing the risk of heart disease associated with excess weight.
Green coffee beans are rich in chlorogenic acid, a polyphenol that has been linked to fat-burning and weight management. Studies have shown that chlorogenic acid helps maintain healthy blood pressure and blood sugar levels, which can contribute to more efficient fat-burning and a healthier metabolism. Magnesium citrate is a vital mineral that plays a key role in hundreds of biochemical processes in the body, including energy production and metabolism. Research indicates that magnesium aids in regulating blood sugar levels, improves insulin sensitivity, and supports muscle function, all of which are essential for effective weight management.
Berberine is a natural compound found in certain plants and is commonly used in traditional medicine. Recently, it’s gained attention for its potential to assist with weight loss and fat reduction, and studies in animals suggest that berberine can help aid weight loss by reducing body fat, decreasing appetite, and improving metabolism.
Berberine-treated mice gained less weight, stored less fat, ate less, and had lower blood sugar levels than untreated mice. Berberine reduced food intake, even when hunger signals were heightened, highlighting its potential effect on the brain’s hunger mechanisms. Based on animal studies, berberine could be an effective natural option for weight loss, potentially helping to control appetite, burn fat more efficiently, and improve metabolism and blood sugar regulation.
Fat Burners
Some over-the-counter weight loss supplements, usually labeled as fat burners, have become a popular choice for those looking to shed pounds quickly. These products are often marketed as quick fixes, promising dramatic weight loss results. However, the reality is that for certain people, these fat burners can raise serious concerns regarding both effectiveness and safety. Commonly used stimulants in these particular weight loss supplements include caffeine, ephedra, and herbs. Below is information and some side effects to consider before using them.
1. Stimulant-Related Issues: Many fat burners contain caffeine or similar stimulants, which can cause increased heart rate, jitters, anxiety, and difficulty sleeping. These side effects are particularly concerning for people with heart conditions or those who are sensitive to stimulants.
2. Dehydration: Certain fat burners act as diuretics, causing your body to lose more water through increased urination. This can lead to dehydration, which can affect overall health.
3. Liver Toxicity: Some ingredients, particularly those found in older formulations of fat burners, have been linked to liver damage. While many modern fat burners avoid these specific ingredients, the risk of toxicity remains for some products on the market.
4. Lack of Regulation: The supplement industry is often under-regulated, particularly in weight loss products. Health and safety regulatory bodies like the FDA do not rigorously test many fat burners. This lack of oversight means there's a risk of poor-quality ingredients, contamination, or even misleading labeling — leading to products that may not deliver on their promises or, worse, pose health risks.
5. Misleading Marketing: Fat burners are often sold with exaggerated claims, promising rapid weight loss with little effort. The marketing tactics can create unrealistic expectations, leading consumers to believe they can lose significant weight without making necessary lifestyle changes. Unfortunately, the quick-fix mentality fostered by these products can prevent individuals from adopting more sustainable habits that lead to long-term health and weight management.
Diet and Exercise: The Foundations of Sustainable Weight Loss
While medications and supplements can support weight loss, diet and exercise are the most important factors for long-term success. By creating a caloric deficit, staying active, and eating nutritious foods, you can lose weight healthily and sustainably. Here’s how to get started.
Creating a Caloric Deficit: The Key to Losing Weight
To lose weight, you need to burn more calories than you consume. This is known as a caloric deficit. Start by calculating your daily calorie needs or Total Daily Energy Expenditure TDEE. From there, aim for a 500-calorie deficit per day, which typically leads to losing 1-1.5 pounds per week. You can track your calories using apps like MyFitnessPal to stay on target.
Cardiovascular Health
Cardio exercises, like walking, cycling, or running, help burn calories and improve heart health. The American Heart Association recommends aiming for at least 150 minutes of moderate-intensity cardio per week, about 30 minutes a day, five days a week. If you prefer more intense activities, like running or HIIT, high-intensity interval training, you can do shorter sessions but still get similar benefits.
Strength Training; Build Muscle, Burn More Calories
Strength training helps you build muscle, and muscle burns more calories even when resting. Try to include 2-3 weekly strength training sessions, focusing on full-body movements such as squats, deadlifts, and lunges. This will help you increase muscle mass, which in turn boosts your metabolism and aids in fat loss.
Protein: Support Muscle and Curb Hunger
Getting enough protein helps preserve muscle while losing fat and keeps you feeling full. Aim to eat 0.5 to 1 gram of protein per pound of body weight each day. For example, if you weigh 150 pounds, you should aim for 75-150 grams of protein daily. This will help with muscle recovery and make sticking to your calorie goals easier.
Let’s Partner in Your Health Journey!
At RX Compound Centre, we are a locally-owned compounding pharmacy based in Columbia, Tennessee, dedicated to providing personalized solutions for individuals looking to achieve their health and wellness goals. We understand that navigating the health and weight management world can be overwhelming. That’s why we focus on offering transparent, science-backed information to guide you through every step of your journey.
Our team is committed to delivering safe, effective, and affordable solutions tailored to your unique needs. Whether you're exploring prescription medications, supplements, or lifestyle changes, we are here to provide you with expert advice and compassionate care. We believe in empowering our patients with the knowledge they need to make informed decisions, and we’re always here to answer your questions.
At RX Compound Centre, we’re not just a pharmacy we’re your trusted partner in achieving lasting, sustainable results. We look forward to helping you take the next step toward a healthier, happier you! n
For more information, call (931) 388-3999 or visit rxcompoundcentre.com. Follow them on social media at @rxcompound
As always, it is essential to consult with a healthcare professional before starting any new supplement, medication, or exercise regimen, especially if there are any underlying health conditions.
DR. JONATHAN BAIN, PharmD, BCCCP, BCPS-AQ, is the head pharmacist and owner of RX Compound Centre. Since 1986, they have been a full-service compounding pharmacy utilizing stateof-the-art technology to formulate medications for you and your pets. Bain and his team have more than 100 years of combined experience in pharmacy and compounding.
DANIEL BRUNNER is a second-year pharmacy student at the University of Tennessee College of Pharmacy interning at RX Compound Centre. As a student pharmacist, Brunner is committed to providing excellent patient care and focusing on positive patient outcomes.
NAVIGATING TAX LIABILITY 2025
By Allen Buckley
Understanding how to minimize your tax liability becomes increasingly vital, especially with the ongoing changes in tax laws and economic environments. Here’s a look at three strategies that could help reduce your tax burden in 2025, each with its own nuances and potential pitfalls:
TAX-LOSS HARVESTING
Tax-loss harvesting is a strategy where you sell investments that have incurred a loss to offset capital gains from other investments. This can lower your taxable income by up to $3,000 if your losses exceed your gains, with any excess carried forward to future years. However, the process isn't without complexities:
n Wash-Sale Rule: One key caution is the wash-sale rule. This IRS regulation prohibits claiming a tax loss on a security if you purchase a "substantially identical" security within 30 days before or after the sale. This means if you sell an asset for a loss and buy it back too soon, you can't claim that loss on your taxes. The rule applies across all your accounts, including IRAs and other retirement accounts, making it crucial to manage your buying and selling carefully.
n Diversification and Rebalancing: When you sell for a loss, reinvesting in a similar but not identical security maintains your portfolio's balance, potentially preventing a dip in your asset allocation. For instance, if you sell a tech stock at a loss, you might buy into a different tech sector or an ETF that doesn't overlap too closely with the sold asset.
n Long-Term vs. Short-Term Considerations: Remember, the tax benefits from harvesting losses are more significant if applied to short-term capital gains, which are taxed at higher rates than long-term gains. However, this strategy requires constant monitoring of market conditions and your investment strategy, which could be overwhelming without professional guidance.
MAXIMIZE PRE-TAX CONTRIBUTIONS TO 401(K) OR IRA
Contributing to a pre-tax 401(k) or traditional IRA can significantly reduce your taxable income for the year. Here’s how:
n Contribution Limits: For 2025, the IRS might adjust the contribution limits based on inflation. As of now, we're looking at a 401(k) limit of $23,500 for those under 50, with an additional catch-up contribution for those over 50. IRAs offer a limit of $7,000. These pre-tax contributions reduce your gross income, thereby lowering your current tax liability.
n Investment Growth: The funds in these accounts grow taxdeferred, meaning you won't pay taxes on the earnings until withdrawal, potentially at a lower tax rate in retirement. However, this strategy involves predicting your future tax bracket, which can be uncertain. If tax rates increase or your income in retirement is higher than expected, you might not benefit as much.
n Withdrawal Rules: Withdrawals from these accounts are taxable. If you withdraw before age 59½, you might also face a 10% penalty. Hence, this strategy is best for those who can afford to leave their money invested for the long term.
n Employer Plans: If you have access to a 401(k) with employer matching, maximizing your contributions can be doubly beneficial, as you're essentially getting "free money." However, ensure you understand the vesting schedule and any potential fees associated with the plan.
3
FUNDING A HEALTH SAVINGS ACCOUNT (HSA)
HSAs offer triple tax advantages: contributions are tax-deductible, the growth is tax-free, and withdrawals for qualified medical expenses are not taxed. Here’s what to consider:
n Eligibility: You must have a high-deductible health plan (HDHP) to contribute to an HSA, with limits on contributions adjusting annually. For 2025, expect contributions to be around $4,300 for individuals and $8,550 for families.
n Long-Term Investment: Beyond immediate medical expenses, HSAs can be used as a retirement health fund. After age 65, you can withdraw funds for any purpose without penalty (though non-medical withdrawals are taxable).
n Complexity with HDHPs: Managing an HDHP alongside an HSA involves understanding your health needs and financial strategy. The high deductible can be a financial strain unless you have enough in your HSA or other savings.
n Future Tax Rates: Like with retirement accounts, the benefit of an HSA depends on future tax rates and your health expenses. If medical costs rise significantly or tax rates decrease, the advantages might shift.
“For too long, investors have had to choose between the sophisticated investment management of big-name firms or general fiduciary advice. At Paragon, you get the best of both worlds—advanced strategies and independent advice that puts you first.”
-Allen Buckley, Paragon Founder
While these strategies can potentially reduce your tax liability in 2025, they come with layers of complexity and require a tailored approach. Market conditions, changes in tax legislation, and personal financial situations can alter the effectiveness of these strategies. Therefore, consulting with a financial advisor and tax professional is crucial to ensure these plans align with your overall financial goals and to navigate the inherent uncertainties of tax planning. n
To schedule an appointment to inquire how Paragon can help you gain financial security, call (615) 249-4091 or visit paragonpwm.com Paragon’s office is conveniently located at 324 Main Street, Suite 200, in Franklin, Tennessee.
ALLEN BUCKLEY, CFP®, is managing partner at Paragon Wealth Management. He brings more than two decades of experience in finance, serving the unique needs of high-net-worth and ultra high net-worth families. As a Certified Financial Planner, he specializes in helping clients achieve their financial goals, tailored to their individual circumstances and aspirations.
Allen Buckley, CFP®
A Cozy Place to EAT, DRINK, AND UNWIND
B'S SALTY & SWEET
WhenDavid & Bethany Boran signed a lease to open B’s Salty & Sweet in July of 2019, they envisioned being primarily a wholesale bakery serving pastries and breads to area coffee shops and restaurants. After all, at that time, Columbia and Spring Hill had three independent scratch bakeries in operation. Being a bit out of the way inside Factory at Columbia wasn’t going to be an issue.
However, by the time Covid hit and B’s finally opened their doors in June of 2020, two of the three other bakeries had closed, their wholesale business had tripled, and the demand for their baked goods had skyrocketed after they started online ordering and free delivery in the area that March. In fact, they had outgrown the 1,500-squarefoot Factory location by the time they were able to move in. It was a stroke of good luck that the spot next to them became available the following spring, allowing B’s to double their footprint.
Fast forward a few years and B’s was no longer just a bakery. There’s now breakfast, lunch, and a full coffee bar. They’d even gotten so busy that they’d given up wholesale altogether. Looking ahead, they could renew their lease for five more years or take things in a different direction.
Soon after touring the vacant former Tallgrass Meats, it was decided: a clean slate in an empty shell was the perfect way to launch the next generation of B’s Salty & Sweet! And so in a weird twist of fate this 100% vegetarian and predominantly plant-based establishment would be re-imagining itself inside a former butcher shop.
THE MENU IS LONGER AND MORE
ROBUST, WITH A MIXTURE OF ELEVATED PLATED DISHES LIKE FALL’S WARM GRAIN BOWL AND WINTER’S BURRITO BOWL TO THE CAFÉ-STYLE SANDWICHES, SALADS, AND SOUPS OF BEFORE.
On October 16, 2024, three months after closing the original location, everything was ready to go. From the bright, sun-filled interior to the comfy chairs to the abundance of greenery, long-time customers and new ones were excited to find a warm, cozy place to eat, drink, and unwind.
The menu is longer and more robust, with a mixture of elevated plated dishes like fall’s warm grain bowl and winter’s burrito bowl to the café-style sandwiches, salads, and soups of before. Nearly everything is made from scratch from salad dressings and condiments to prepping all the produce. There is also a wider variety of items now available in the Grab & Go and grocery areas.
The bakery has an expanded selection of cookies, muffins, cupcakes, pop tarts, croissants and cinnamon rolls. New items are highlighted by kouign amann, babka knots, and the every-so-often doughnuts. You’ll also find country sourdough available daily and a second flavor that rotates monthly. Yes, it’s all made from scratch – from the doughs to the jams to the streusels. B’s uses Janie’s Mill organic stone-ground flours for all standard baked goods, which provides a layer of depth and flavor that traditional flours don’t offer. B’s also has a few daily gluten-free options made with Bob’s Red Mill® gluten-free baking flour.
And then there is the coffee bar! You can have everything from drip to cold brew, espressos to lattes, hot chocolate to hot tea! All syrups are made in-house, and a wide variety of dairy and non-dairy milks are available.
Exclusively using De la Gente coffee from Guatemala, B’s provides a direct link to the coffee farmers. They know them from their time living in Guatemala and began taking groups of customers to Guatemala in July of 2024. These bi-annual trips are highlighted by visits with the De la Gente coffee farmers, touring their plantations, visiting their homes, and learning more about the region in and around Antigua, Guatemala. The décor at B’s now features the gorgeous work of local photographer Sarah Gilliam, one of the ten guests on the first trip.
B's Salty & Sweet All-Purpose Biscuits
This straightforward biscuit recipe allows you to suit any dietary needs. These delicious and flaky biscuits are amazing, especially right out of the oven!
NOTE: In the bakery, they do everything by weight, so if you’re inclined, the weights and standard measures are also included.
INGREDIENTS (MAKES APPROXIMATELY 12 BISCUITS)
370 grams (1 and 1/2 cups) butter or vegan butter, very cold
750 grams (5 cups) all-purpose, pastry, or gluten-free flour
20 grams (3 tablespoons) kosher salt
40 grams (3 tablespoons) granulated sugar
35 grams (5 tablespoons) baking powder
600 grams (2 and 1/2 cups) milk, buttermilk, or oat milk (cold)
Extra flour for rolling out
DIRECTIONS
It is best if your butter is very cold or has been in the freezer for 30 minutes before you work with it. Cut your butter into the smallest pieces you can manage and scrape into a bowl. After cutting your butter, place it in the freezer to stay cold for 20-30 minutes.
Mix the four dry ingredients in a large bowl to combine them well. Add the cold butter, and gently combine the dry ingredients with the butter with your hands, a spatula, or a pastry cutter until it’s all well-distributed.
Add in the milk and combine until you have a cohesive but shaggy dough. Sprinkle the work surface heavily with flour and dump out the dough. Flour the top generously.
Using a rolling pin, roll out the dough into a rough rectangle. Add flour if needed. Pick up one side of the dough and fold it over onto itself. Dust with flour again, flip over, and dust with a little more flour. Roll out in this fashion two more times.
After the final time, roll out until the block of dough is about ½-inch thick. Cut into 3-inch squares, or whatever size or shape you prefer. As a note, the scraps can be rerolled. Then bake immediately, or as B’s likes, freeze the dough first and bake from frozen.
Bake at 375° for about 20-25 minutes, until goldenbrown on top. If you have a digital thermometer, you’re looking for 185º in the center.
Finally, B’s beautiful new space is perfect for their communal dinners, typically held on the third Sunday evening of the month. Each meal features a different international cuisine or theme.
B’s Salty & Sweet is open six days a week. Weekday hours are 7 am to 4 pm, with separate breakfast and lunch menus. Weekend hours are 8 am to 2 pm, with an all-day brunch menu. B’s is closed on Mondays. Current menus are available online or in the restaurant. n
Stop by the new location at 510 N Garden Street, Suites F & G in Columbia. Visit bsaltyandsweet.com for additional information. Call or text (931) 922-8195 to reach them. Follow them on social media at @bsaltyandsweet
NEW LOCATION
HOURS: WEDNESDAY TO FRIDAY 7 AM - 4 PM SATURDAY & SUNDAY 8 AM -3 PM
Helping Businesses And Residents Navigate Technology
INTRODUCING THE MINI FARM
By Katie Baker
Astelevision shows like Yellowstone and its subsequent spin-offs grow in popularity, so does the idea of living on a working farm. While it may not be possible for everyone to buy thousand-acre ranches in Montana, there are ways to embark on a more manageable adventure like the mini farm.
A mini farm is a smaller-scale property used for agricultural interests, or in other words, a hobby farm. Mini farms offer manageable acreage for the farm enthusiast or homesteader. In Mount Pleasant, Tennessee, one mini farm exists that provides the perfect blend of rural living in a luxury setting at a beautifully renovated estate. Onyx Ridge is a 12+ acre farm featuring a horse barn, two-bay shop, rolling pastures, and a 5,317-square-foot home with five bedrooms and four baths.
Deep in Maury County and a short drive south of Main Street Mount Pleasant, Onyx Ridge Farm exists along Golf Club Lane. If a car were to pass Onyx Ridge and keep driving, it would end up at the Mount Pleasant Country Club. But before getting lost in the links, a driver only needs to turn right on a gravel driveway that leads past rows of trees and then beautifully opens up to the panoramic view of an estate cabin, aptly painted onyx black, with wide wrap-around porches overlooking a pebbled front gathering space and fenced pastures. As a working farm, the property includes a two-bay metal shop and loft. Behind that outbuilding is a horse barn and pasture currently home to a herd of goats.
PHOTOS BY 615 MEDIA
For those who love entertaining, the backyard is a dream come true with a pool to escape the heat during the summer, while two outdoor fire pits provide the perfect gathering spots for cooler evenings. The owners used the outdoor space to host family friends for weekend barbecues, roast marshmallows under the stars, or unwind with a good book by the fire. Previous owners used the outdoor space for the operations of a landscaping business, making this an authentic working farm.
Beyond the rolling pastures, this stunning property seamlessly blends rustic charm with modern elegance inside the home itself. The owners have thoughtfully transformed the house by introducing a soft white palette throughout, adding skylights to enhance natural light, and updating fixtures in the den. The result is a light, airy atmosphere that feels inviting and sophisticated. While the bathrooms now boast a sleek, modern aesthetic, the kitchen retains its cozy, rustic appeal, offering the best of both worlds for homeowners who appreciate tradition and contemporary design.
The home was updated for convenience and functionality since the owners work from home and have a large family. A larger laundry room was recently added, yet the original washer/ dryer hookups remain available, allowing for a second laundry or mudroom. This thoughtful addition ensures ample space for daily tasks and household management.
One of the standout features of this property is its incredible versatility. The second level houses an oversized recreation room, an additional bedroom, a hobby room, an office, and a full bath. This space can function as an impressive guest suite, a dedicated homeschool area, or a creative retreat ideal for those who work remotely or need extra room for hobbies and learning.
Storage is another highlight of this property. With multiple closets, an oversized garage, a horse barn, and a two-bay shop with a loft, there is no shortage of space for tools, equipment, or recreational gear. The outbuildings create a range of opportunities for someone who dreams of starting a hobby farm or simply needs extra storage for outdoor adventure equipment.
In 1999, the original plan for the property was for the house to be built on the northern five acres. A soil site was approved and has since expired, but that plan was scrapped, and the house was built on the southern part of the property. The question remains: could the original soil site still be intact, and another home be added to this estate?
Owning a mini farm offers a lifestyle filled with peace, purpose, and plenty of fresh air. Whether you’re looking to raise horses, grow your food, or simply enjoy wide-open spaces, this property provides the perfect backdrop for a fulfilling rural life. The ability to disconnect from the stresses of modern living and reconnect with nature is an invaluable aspect of farm life, offering both mental and physical benefits.
For those passionate about sustainability, this rural estate presents endless opportunities. Imagine cultivating a thriving garden or raising chickens for fresh eggs. The freedom to shape your land according to your vision is one of the most rewarding aspects of owning a mini farm.
Are you dreaming of embracing the charm of farm life while still enjoying modern comforts? Schedule a visit today and experience firsthand the unparalleled beauty of living on a mini farm in Mount Pleasant, Tennessee. You won’t be disappointed! n
KATIE BAKER is a local REALTOR and the owner of Baker Group, Maury County’s new boutique brokerage. Baker Group specializes in Fine Properties, Historic Homes, Vacation Homes, and Commercial Real Estate in Middle Tennessee and the Tennessee River. Call (901) 351-7235 to schedule an appointment, and follow them on social media at @bakergrouprealty
JOURNEY
SPECIAL OLYMPICS
By Kathy Fox
PHOTOS COURTESY OF SPECIAL OLYMPICS TENNESSEE AND JACK ELDER
Over the years, Spring Hill resident Jack Elder has had a remarkable impact on sports in Tennessee. Sports have always been an important part of his life, and from an early age, he knew he wanted to be a teacher and coach. After earning his bachelor's degree, Elder returned to his high school as a teacher and coach to realize his dream. Later, after earning his master’s degree, he was part of a small select group in 1972 to enroll in a new graduate program at George Peabody College in Nashville, at that time called Physical Education and Recreation for the Handicapped.
As part of his graduate work at Peabody, he was required to complete work in the field. Here, Elder learned about Special Olympics, founded by Eunice Kennedy Shriver. This program was being developed to provide sports training and athletic competitions for individuals with intellectual disabilities. Elder was deeply touched and wanted to do more with the program in Tennessee and helped develop a grant that would provide seed money to establish a statewide Tennessee Special Olympics program. In 1973, Elder was the first salaried Executive Director of Special Olympics Tennessee (SOTN).
During Elder’s tenure, the statewide and year-round program grew to include 8,000 volunteers and 13,000 Special Olympic athletes competing in local, area, and state events in 13 sports. Additionally, 16 area programs were established to serve every county in Tennessee. During its development, the SOTN program received many accolades, including being recognized by the International Special Olympics office as one of the strongest and best-managed programs in the United States. It was also honored with the HCA Award of Achievement for the management of a non-profit charitable organization. On a personal note, in 1984, Elder was honored by the Nashville Banner as Sportsman of the Year for his work with Special Olympics.
Elder noticed some skepticism about recognizing Special Olympic athletes as true athletes in those early years at SOTN. However, as people observed their effort, joy, skill, determination, and courage, those perceptions shifted significantly, fostering greater appreciation and respect for their achievements.
DURING ELDER’S TENURE, THE STATEWIDE AND YEAR-ROUND PROGRAM GREW TO INCLUDE 8,000 VOLUNTEERS AND 13,000 SPECIAL OLYMPIC ATHLETES COMPETING IN LOCAL, AREA, AND STATE EVENTS IN 13 SPORTS.
Elder and his wife BJ.
Elder with Sargent and Eunice Kennedy Shriver.
His time with SOTN was truly meaningful and brought him immense joy and fulfillment to help create opportunities for individuals with intellectual disabilities to participate in sports and be recognized as athletes — an experience many might not have had without Special Olympics. Elder said, “Two of my early staff hires, Ron Bollinger and Carolyn Russell, were by my side throughout much of my time with the Tennessee program. These two were such a large part of the program's growth and development and positively touched so many lives. I am so proud of their work and service.”
In 1988, after 16 years as Director of SOTN and after careful thought and prayer, Elder accepted the position of Regional Director with the Special Olympics International Office. This position offered several opportunities to travel to other countries to help establish programs in their country and to accept special projects assigned by Shriver. “It was a special honor to serve as the Head of Delegation for the first Team USA to compete in the first International Games held outside the United States. It was such an honor to work closely with Mrs. Shriver as we strived to obtain her vision of Special Olympics,” said Elder.
Elder was honored in 2024 for his many years of dedicated service with Special Olympics Tennessee by being inducted into the Tennessee Sports Hall of Fame. He also received the prestigious Pat Summitt Lifetime Achievement Award, a testament to his enduring impact and contributions to the world of sports and Special Olympics. The former University of Tennessee Women’s Basketball coach said this about Special Olympics, "The honest competition, unappalled sportsmanship, and unsurpassed courage these special athletes display illustrate the true meaning of athletics. In essence, Special Olympics is athletics in its purest form. Regardless of the outcome, these participants are all winners”. n
SPECIAL OLYMPICS TENNESSEE MISSION STATEMENT
THE MISSION OF SPECIAL OLYMPICS TENNESSEE IS TO PROVIDE YEARROUND SPORTS TRAINING AND ATHLETIC COMPETITIONS IN A VARIETY OF OLYMPICSTYLE SPORTS FOR CHILDREN AND ADULTS WITH INTELLECTUAL DISABILITIES, GIVING THEM
CONTINUING OPPORTUNITIES TO DEVELOP PHYSICAL FITNESS, DEMONSTRATE COURAGE, EXPERIENCE JOY, AND PARTICIPATE IN A SHARING OF GIFTS, SKILLS, AND FRIENDSHIP WITH THEIR FAMILIES, OTHER SPECIAL OLYMPICS ATHLETES AND THE COMMUNITY.
For more information or to become a volunteer, visit specialolympicstn.org. Follow them on social media at @specialolympicstn.
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WE ALL WALK TOGETHER
By Kathy Fox PHOTOS PROVIDED
MeetJoe Dubin, fondly known as Big Joe, a well-known media personality in Nashville, Tennessee. With over two decades in the industry, Dubin has earned recognition as Nashville’s Media Darling thanks to his charismatic presence and contributions to local media. He co-hosts Chase & Big Joe Show on ESPN 102.5 The Game, one of Nashville’s popular sports radio stations, and the three-time Emmy Award winner has also penned four books: Create the Chaos, Screaming at God, and Lord, Please Don’t Hit That Mailbox. His latest book, We All Walk Together, was released in October last year.
Beyond radio, Dubin has an extensive background in television journalism, spending 25 years in local news, covering a diverse range of stories and events. He is the football color analyst for the MTSU Sports Network, which can be heard locally on 93.3 Classic Hits.
Dubin also connects with his audience through his blog, Big Joe on the Go, where he shares personal insights and experiences. He is dedicated to giving back, feeding the hungry, and finding homes for homeless dogs. Like any proud parent, he cherishes time with his children, Hannah and J.J. In October 2024, he embraced the new and beloved title of Grandpa when Hannah welcomed her first child.
Dubin is genuinely inspired to be a beacon in the community since he lost several friends to suicide. "The mass of men lead lives of quiet desperation" is a quote by Henry David Thoreau that hits him hard. We hope this interview with Dubin helps anyone who is struggling with depression or suicidal thoughts as we dive into his new book, We Walk Together, and how he dealt with his demons of depression and thoughts of suicide but proves there is hope!
What was your motivation to write We Walk Together?
About two years ago, I went through a severe battle with depression. I mean a severe struggle with depression. The day before my birthday, on October 24, 2022, I was done. I was in between jobs and couldn’t go on anymore. I had the means and motives; I had everything, but thoughts of suicide just hit me. I promise you, when I say, I heard a voice say to me, “Do you want this to be your kid's story as they go through life when people ask them what happened to their dad?” My answer was an emphatic, “NO!”
These past couple of years, I have attended eight funerals all due to suicide. Every one of them was a man over 45, people I knew. I kept asking myself, “How did they not know they were loved? What made them believe there was no hope?”
I started reflecting on their struggles and realized I had felt the same way. Until, one day, my best friend called. We talked for five hours. When we were hanging up, he said, "Something's wrong with you, Joe, you need help." That moment hit me hard, and I knew I had to talk to someone.
That’s what the first chapter of this book is about: reaching out and talking with someone. Stop trying to be the tough guy. If you're struggling, talk to someone. Get help now. When you go to take your life, it is a permanent solution to a temporary problem. No matter what happens, the dark clouds will move out for sunshine, and I want people to know that they would be missed if something happened to them.
How did the title come to be?
I have been writing an article once a week for Main Street Media for almost six years and have been in 18 different newspapers all over the South. I put my e-mail out there and said, “Hey, if you need help, e-mail me, and we'll see what we can do.” I had 14 men e-mail me, and we got 13 into therapy. I didn't ask where they were, and I didn't want to know how it went; I just wanted to know that they went to therapy. One guy wrote back and told me he had gone to therapy, saying, “I guess this is where you leave me.” I replied, “No! This is where we all walk together!” And that is how the title of the book came to be.
Tell us a little bit about your other three books. I wrote my first book, Create the Chaos, in 2022. It is about motivation, and I wrote it to encourage people who were having tough times in their lives. It hit #1 and stayed in the top ten for months. The response was amazing. It exceeded anything I ever thought was possible. The second book, Screaming at God, touches a bit upon religion, how life deals with challenges, and how we overcome them with His grace. There is always a silver lining of hope. Lord, Please Don’t Hit That Mailbox was the third book. It is a humorous book about raising kids. I was teaching my son how to drive, and I can’t tell you how many times I said, “Lord, please don’t hit that mailbox!” The book is about the perspective of life from the passenger seat because it’s a different view than the driver’s seat a whole other world.
IT'S ABOUT HOPE, LOVE, AND GRACE; IN THE PAGES OF THE BOOK YOU READ, YOU WILL KNOW YOU ARE NOT ALONE IN YOUR BATTLE. I TELL PEOPLE I'M NOT A DOCTOR OR THERAPIST, BUT I'LL HELP YOU.
How do you get your message out during the Chase & Big Joe Show?
In the last two minutes of every show, Chase and I give the number to call and let the audience know we are here for them if they are struggling. Contact us to help, and we can all walk together. When we started doing this, we got many men who would text in or call and say, “Hey, I was going through something, but I heard your message and reached out to a friend, and I'm better now!”
There have been people who called into the show and said, “Stop wasting your time, stop doing it, and focus on sports.” I don't know if you have heard of The Starfish Story, but a boy was walking on the beach, and many starfish had washed up. He's throwing them back into the ocean, and an old man walks up and asks the boy why he is doing it. The boy tells the man he is saving starfish so they don’t die. The old man tells the boy he can't save them all, but the boy picks up a starfish, throws it in the ocean, and says, “I just made a difference for that one.” That's our mantra.
We know we can't help everyone, but we can save some, and that's what we're trying to do. It's about helping people on their journey because too many people are collapsing when they don't have to. The mental health thing on the radio station has taken off. These men needed help, and nobody was speaking out for them, so we made it a mission of the radio show. It's taken off like gangbusters praise the Lord!
In closing, why would you tell somebody to read We Walk Together? Ultimately, you win no matter what you're going through or dealing with. God's already given you the power to succeed and everything you need so you win in the end. If you need help, this is a journey, and everybody is involved. It's about hope, love, and grace; in the pages of the book you read, you will know you are not alone in your battle. I tell people I'm not a doctor or therapist, but I'll help you. n
Follow Dubin on social media platforms at @bigjoeonthego. Catch the Chase & Big Joe Show on weekdays from 9:00 a.m. to 11:00 a.m. on ESPN 102.5. Feel free to email him at bigjoeonthego@gmail.com. He would love to hear from you soon!
Joe Dubin and Chase McCabe.
