Issue 174 - The Wellness Dictionary by topdoctormagazine

I S S U E 1 74 | The Wellness Dictionary

LISTEN TO YOUR GUT: WHY YOU NEED TO PRIORITIZE GUT HEALTH THIS YEAR PG. 24

A STORY OF SUCCESS: DR. RUDOLPH MOISE, HIS FAMILY PRACTICE AND AESTHETICS PG. 26

HOW TO APPROACH HOLISTIC LIVING WITHOUT BEING OVERWHELMED PG. 48

“You are never too old to set new goals or to dream a new dream.” – C.S. Lewis

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BOOK APPOINTMENT TODAY 305-486-7362

Editor In Chief: Hannah H. Graphic Designer: Laura Poyner Executive Assistant: Michelle Richardson Contributing Authors: Riley George, Sydney Good, Hannah H.

MAGAZINE CONTRIBUTORS

A LETTER FROM THE EDITOR

ur mission and purpose at TopDoctor Magazine is to foster connections within the health and wellness community and empower our readers to make well-informed healthcare and lifestyle decisions. We pride ourselves on being the ultimate resource for interviews with health and wellness leaders, trending medical news, and healthy living topics. We understand that choosing a healthcare provider is a crucial decision. Our in-depth interviews with esteemed doctors and medical professionals aim to bridge the gap between them and their clients. By providing our readers with personal insights, philosophies, and areas of expertise, we facilitate a deeper understanding of the individuals responsible for your health and wellbeing. We also strive to highlight our outstanding practitioners, showcasing their dedication to their patients and contributions to the medical community.

The field of medicine is constantly evolving, with new practices, therapies, and technologies emerging at a rapid pace. At TopDoctor Magazine, we strive to keep you updated on the latest advancements in the medical world. Our comprehensive coverage

of trending medical news equips both doctors and patients with the knowledge they need to make informed choices about healthcare options.

Building strong connections within the medical community is essential for enhancing patient care and driving medical progress. Our magazine serves as a bridge, connecting medical companies with doctors and vice versa. By facilitating these connections, we aim to catalyze collaborations that can lead to innovative solutions and improved healthcare outcomes for everyone. It is our firm belief that well-informed individuals make better decisions about their health. By providing you with insights into established and emerging medical trends and technologies, we empower you to take an active role in your healthcare choices. Whether you are a healthcare professional seeking to stay updated on the latest advancements or a patient eager to make informed decisions about your well-being, TopDoctor Magazine is here to support you. In every issue, we strive to uphold the highest standards of journalistic integrity, accuracy, and relevance. Our

dedicated team of writers, editors, and medical experts work tirelessly to bring you well-researched and compelling content that is both educational and engaging. Moreover, our graphic design team is committed to delivering an aesthetically pleasing reading experience where captivating design seamlessly merges with informative content, ensuring each issue becomes an engaging journey of discovery. As we embark on this mission to serve as your trusted source of medical information and insights, we encourage you to join us on this exciting journey. Your feedback and suggestions are invaluable to us, and we look forward to hearing from you.

Thank you for being a part of the TopDoctor Magazine community. Together, let us embrace knowledge, forge connections, and make informed decisions to lead healthier lives. With warmest regards, Hannah H.

TABLE OF CONTENTS

10 The Wellness Dictionary American Academy of Stem Cell An Interview with Dr. A.J. 18 Physicians: Farshchian 24 A Story of Success: Dr. Rudolph Moise, 26 His Family Practice and Aesthetics Three Delicious Drinks to Help You Meet 36 Your Protein Goal Products, Services and Legacies: An 40 Interview with Jeffery Luckey The Importance of Sleep for Physical 44 and Mental Health How to Approach Holisitc Living 48 Without Being Overwhelmed Listen to Your Gut: Why You Need to Prioritize Gut Health This New Year

THE WELLNESS DICTIONARY

As the New Year comes around and everyone is making resolutions and setting out goals for their year, it’s easy to get lost on where to start. You might start seeing diet trends, new year workout programs, and all sorts of words that may be new to you or may take on a different meaning with emerging trends. There are quite a few terms that are thrown around in the health and wellness community that you may have some questions behind, or maybe you’re wondering where to start researching as you embark on your own personal wellness journey this year. While the landscape of health and wellness is ever changing, we’ve done our best to research and compile a comprehensive list of definitions of some of the buzzwords you might encounter to help get you going in the right direction! Knowing the meaning of some of these terms can really help you understand your own health journey a little better and eventually lead you to expand your health and wellness vocabulary, so let’s jump in.

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KEY HEALTH AND WELLNESS WORDS Adrenal Health (noun): According to Johns Hopkins Medicine, “adrenal glands, also known as suprarenal glands, are small, triangular-shaped glands located on top of both kidneys. Adrenal glands produce hormones that help regulate your metabolism, immune system, blood pressure, response to stress and other essential functions.”[1] Clean Foods/Products (noun phrase): Foods and products that are viewed as nontoxic and usually have minimal to no processing. They are usually products and foods constructed or made with naturally occurring substances and are typically held in containers that are non-toxic, like glass or metalware. Cortisol (noun): The Cleveland Clinic defines it as “a steroid hormone that your adrenal glands, the endocrine glands on top of your kidneys, produce and release. Cortisol affects several aspects of your body and mainly helps regulate your body’s response to stress, helping control your body’s metabolism, suppressing inflammation, regulating blood pressure and sugar, and helping control your sleepwake cycle.”[2] Cycle Syncing (verb): According to Hannah Hopper, this is “the practice of naturally balancing hormones by structuring our life around the four phases of our menstrual cycle.”[3] Deficiency (noun): A shortage of substances necessary to health.[4] Diet (noun): Food and drink regularly provided or consumed, habitual nourishment.[5] *Editors Note- At TopDoctor Magazine, we often talk about diet. When we use this word, unless otherwise stated, we are not referring to food restrictions. We believe it is important to have healthy discussions around our health and wellness in relation to our daily diets, as defined above.

Elimination Diet (noun): “Used to identify food intolerances, sensitivities, and allergies through diet. They remove foods known to cause uncomfortable symptoms and reintroduce them later while testing for symptoms,” as defined by Ryan Raman.[6] Endocrine Disruptors (noun): Per the National Institute of Environmental Health Sciences (NIEHS), “endocrine-disrupting chemicals (EDCs) are natural or humanmade chemicals that may mimic, block, or interfere with the body’s hormones, which are part of the endocrine system. These chemicals are associated with a wide array of health issues. Endocrine disruptors are found in many everyday products, including some cosmetics, food and beverage packaging, toys, carpet, and pesticides.”[7]

Endocrine System (noun): Defined by the NIEHS, “endocrine glands, distributed throughout the body, produce the hormones that act as signaling molecules after release into the circulatory system. The human body is dependent on hormones for a healthy endocrine system, which controls many biological processes like normal growth, fertility, and reproduction.”[8] Food Intolerances (noun): “A food intolerance response takes place in the digestive system. It occurs when you are unable to properly break down the food. This could be due to enzyme deficiencies, sensitivity to food additives or reactions to naturally occurring chemicals in foods,” from the American Academy of Allergy, Asthma & Immunology.[9] Fortified Foods (noun phrase): “The practice of adding vitamins and minerals to commonly consumed foods during processing to increase their nutritional value,” per Rebecca Olson, Breda Gavin-Smith, Chiara Ferraboschi, and Klaus Kraemer.[10] Functional Medicine (noun): According to the Institute for Functional Medicine, “a systems biology– based approach that focuses on identifying and addressing the root cause of disease. Each symptom or differential diagnosis may be one of many contributing to an individual’s illness.”[11] Genomics (noun): “Genomics is a field of biology focused on studying all the DNA of an organism — that is, its genome. Such work includes identifying and characterizing all the genes and functional elements in an organism’s genome as well as how they interact,” as defined by Eric Green.[12] Grounding (noun): “Grounding, also called earthing, is a therapeutic technique that involves doing activities that “ground” or electrically reconnect you to the earth. This can include walking barefoot, lying on the ground, submersing in water, or using grounding equipment,” per Eleesha Lockett.[13] Gut Microbiome (noun): “Your gut microbiome consists of trillions of microorganisms that live in your esophagus, intestines, and stomach and affect each other and their environment in various ways. They influence many aspects of your overall health, both within your digestive system and outside of it,” as defined by the Cleveland Clinic.[14] Heavy Metals (noun): From the Cleveland Clinic, “microscopic molecules of metals accumulate within your body after exposure. Heavy metals attach to your cells and prevent them from properly performing their functions. Some common heavy metals include lead, mercury, arsenic, cadmium, and thallium and can be found in things like pipes, batteries, cigarette smoke, and more.”[15]

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Holistic Health (noun phrase): Defined by Western Connecticut State University as “an approach to life that considers multidimensional aspects of wellness. It encourages individuals to recognize the whole person: physical, mental, emotional, social, intellectual, and spiritual.” [16] Hormones (noun): According to the Cleveland Clinic, “chemicals that coordinate different functions in your body by carrying messages through your blood to your organs, skin, muscles and other tissues. These signals tell your body what to do and when to do it. They control different bodily processes, including growth and development, reproduction, internal balance, and sexual function.”[17] Hormone Replacement Therapy (noun): “Primarily focuses on replacing the estrogen that your body no longer makes after menopause. There are two main types of estrogen therapy; systemic hormone therapy and low-dose vaginal products,” according to the Mayo Clinic Staff.[18] Inflammatory Foods (noun phrase): Katie McCallum defines it as “an immune system reaction causing inflammation can occur when eating inflammatory foods such as processed meats, packaged snacks like cookies and crackers, artificial sweeteners, refined grains and vegetable oils, and fried foods.”[19] Intuitive Eating (verb phrase): Accroding to Evelyn Tribole, it “helps you cultivate attunement to the physical sensations that arise from within your body to get both your biological and psychological needs met and removes the obstacles and disruptors to attunement, which usually come from the mind in the form of rules, beliefs, and thoughts.”[20] Micropigmentation (noun): “Also known as permanent makeup, permanent cosmetics or cosmetic tattooing, is a cosmetic procedure used to improve or replace lost coloring on your skin,” per the Cleveland Clinic.[21] Mindfulness (noun): The practice of maintaining a nonjudgmental state of heightened or complete awareness of one’s thoughts, emotions, or experiences on a moment-to-moment basis.[22] Naturopathic Medicine (noun): “A system that uses natural remedies to help the body heal itself. It embraces many therapies, including herbs, massage, acupuncture, exercise, and nutritional counseli,” from the WebMD Editorial Contributors.[23] Prebiotics (noun): A substance and especially a carbohydrate that is nearly or wholly indigestible and that when consumed (as in food) promotes the growth of beneficial bacteria in the digestive tract.[24]

Probiotics (noun): A microorganism that when consumed (as in a food or a dietary supplement) maintains or restores beneficial bacteria to the digestive tract.[25] Regenerative Medicine (noun phrase): “Seeks to replace tissue or organs that have been damaged by age, disease, trauma, or congenital issues rather than treat symptoms. The tools used to realize these outcomes are tissue engineering, cellular therapies, and medical devices,” from the University of Pittsburgh’s McGowan Institute for Regenerative Medicine. [26] Stem Cells (noun): “The body’s raw materials — cells from which all other cells with specialized functions are generated. Under the right conditions in the body or a laboratory, stem cells divide to form more cells called daughter cells,” per Mayo Clinic Staff.[27] Supplements (noun): A product taken orally that contains one or more ingredients (such as vitamins or amino acids) that are intended to supplement one’s diet and are not considered food.[28] Testosterone Replacement Therapy (noun): Defined by the Mayo Clinic Staff, “TRT, in the form of injections, pellets, patches or gels, can improve the signs and symptoms of low testosterone due to normal aging or Hypogonadism, which hampers the ability to produce normal amounts of testosterone due to a problem with the testicles or with the pituitary gland that controls the testicles in men.”[29] Vagus Nerve (noun): “Also known as the vagal nerves, are the main nerves of your parasympathetic nervous system. This system controls specific body functions such as your digestion, heart rate and immune system. These functions are involuntary, meaning you can’t consciously control them,” from the Cleveland Clinic.[30] Conclusion We hope these 30 definitions help lay an outline for your research as you go into the new year. We have been sure to include all our references so you can do more in-depth research on these health and wellness terms and so you have access to other informative medical websites and journals to reference throughout your wellness journey this year.

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References 1. “Adrenal Glands.” Johns Hopkins Medicine. https://www.hopkinsmedicine.org/health/conditions-and-diseases/adrenal-glands#:~:text=Adrenal%20glands%2C%20also%20known%20as,stress%20and%20other%20essential%20functions. 2. “Cortisol.”Cleveland Clinic. https://my.clevelandclinic.org/health/articles/22187-cortisol. 3. Hannah Hopper. “How to Cycle Sync.” Wholistically Hannah. https://www.wholisticallyhannah.com/all/how-to-cycle-sync. 4. “Defficiency.” In Merriam-Webster Online Dictionary. https://www.merriam-webster.com/dictionary/diet. 5. “Diet.” Merriam-Webster. 6. Raman, Ryan. “Elimination Diet.” Healthline. https://www.healthline.com/nutrition/elimination-diet.” 7. National Institute of Environmental Health Sciences. “Endocrine Disruptors: What You Need to Know.” NIEHS. https://www. niehs.nih.gov/health/materials/endocrine_disruptors_508.pdf. 8. “Endocrine Disruptors: What You Need to Know.” NIEHS. 9. American Academy of Allergy, Asthma & Immunology. “Food Intolerance.” AAAAI. https://www.aaaai.org/tools-for-the-public/ conditions-library/allergies/food-intolerance. 10. Olson, Rebecca, Breda Gavin-Smith, Chiara Ferraboschi, and Klaus Kraemer. 2021. “Food Fortification: The Advantages, Disadvantages and Lessons from Sight and Life Programs” Nutrients 13, no. 4: 1118. https://doi.org/10.3390/nu13041118 11. Institute for Functional Medicine. “What Is Functional Medicine?” IFM. https://www.ifm.org/functional-medicine/ what-is-functional-medicine/. 12. Green, Eric, M.D., Ph.D. “Genomics.” National Human Genome Research Institute. https://www.genome.gov/genetics-glossary/genomics. 13. Lockett, Eleesha.”Grounding (Earthing): How It Works and the Benefits.” Healthline. https://www.healthline.com/health/ grounding#types. 14. “The Gut Microbiome.” Cleveland Clinic. https://my.clevelandclinic.org/health/body/25201-gut-microbiome. 15. “Heavy Metal Poisoning/Toxicity.” Cleveland Clinic. https://my.clevelandclinic.org/health/diseases/23424-heavy-metal-poisoning-toxicity. 16. Western Connecticut State University. “What Is Holistic Health?” Institute for Holistic Health Studies. https://www. wcsu.edu/ihhs/what-is-holistic-health/#:~:text=Holistic%20health%20is%20an%20approach,social%2C%20intellectual%2C%20and%20spiritual. 17. “Hormones.” Cleveland Clinic. https://my.clevelandclinic.org/health/articles/22464-hormones. 18. Mayo Clinic Staff. “Hormone therapy for women in menopause: What you need to know.” Mayo Clinic. https://www.mayoclinic. org/diseases-conditions/menopause/in-depth/hormone-therapy/art-20046372. 19. McCallum, Katie. “5 Types of Foods That Cause Inflammation.” Houston Methodist. https://www.houstonmethodist.org/blog/ articles/2022/jun/5-types-of-foods-that-cause-inflammation/. 20. Tribole, Evelyn. “Definition of Intuitive Eating.” Intuitive Eating. https://www.intuitiveeating.org/definition-of-intuitive-eating/. 21. “Micropigmentation.” Cleveland Clinic. https://my.clevelandclinic.org/health/treatments/11004-micropigmentation. 22. “Mindfulness.” Merriam-Webster. 23. WebMD Editorial Contributors. “What Is Naturopathic Medicine?” WebMD. https://www.webmd.com/balance/what-is-naturopathic-medicine. 24. “Prebiotics.” Merriam-Webster. 25. “Probiotics.” Merriam-Webster. 26. “What Is Regenerative Medicine?” McGowan Institute for Regenerative Medicine. https://mirm-pitt.net/about-us/what-is-regenerative-medicine/. 27. Mayo Clinic Staff. “Stem Cells.” Mayo Clinic. https://www.mayoclinic.org/tests-procedures/bone-marrow-transplant/in-depth/ stem-cells/art-20048117. 28. “Dietary Supplements.” Merriam-Webster. 29. Mayo Clinic Staff. “Testosterone therapy: Is it right for you?” Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/sexual-health/in-depth/testosterone-therapy/art-20045728. 30. “Vagus Nerve.” Cleveland Clinic. https://my.clevelandclinic.org/health/body/22279-vagus-nerve.

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American Academy of Stem Cell Physicians: An Interview with Dr. A.J. Farshchian By Riley George

he American Academy of Stem Cell Physicians (AASCP) is a professional organization dedicated to the advancement of research, education, and clinical applications in the field of regenerative medicine and stem cell therapies. Founded by medical professionals passionate about exploring the potential of stem cells, the AASCP serves as a platform for collaboration, knowledge exchange, and ethical practices within the realm of regenerative medicine. This year, its conference will be held February 9-11, 2024, and will feature dozens of workshops, keynote speakers and events for medical professionals interested in stem cell treatment and advancements. All are welcome to join the conference and learn more about what stem cell treatments can offer your practice, your health, and your patients.

Objectives of AASCP

The primary mission of the AASCP revolves around promoting the responsible use of stem cell-based therapies through education, training, and ethical guidelines. They focus on the following objectives: 1. Education and Training. The AASCP offers educational programs, seminars and conferences designed to update medical professionals on the latest advancements, ethical considerations, and best practices in stem cell therapy. 2. Research and Innovation. AASCP focuses on encouraging and supporting research initiatives aimed at understanding the mechanisms behind stem cell therapy and its potential applications in various medical conditions.

3. Ethical Guidelines. Establishing ethical standards and guidelines to ensure the safe and responsible application of stem cell treatments while safeguarding patient welfare. The workshops and keynote speakers for the conference focus on the most ethical manners to utilize stem cells and train your medical professionals on their use.

AASCP Events and Initiatives

Dr. A.J. Farshchian, Spokesperson and Founder of The American Academy of Stem Cell Physicians, gave an extensive list of medical professionals who are expected to attend the conference in 2024: » Dr. A.J. Farshchian, M.D. » Dr. Frank Shallenberger, M.D. » Dr. Joel Baumgartner, M.D. » Dr. Warren Bleiweiss, M.D. » Dr. Joseph Purita, M.D. » Dr. Carlos Mercado,M.D. » Dr. Gerald Harris, D.O. » Dr. Leonid Macheret, M.D. » Dr. Joseph Cleaver, M.D. » Dr. Armando Pineda, M.D. » Dr. Hans Richter, PhD » Dr. William Clearfield, D.O. » Patricia Lawson, MSED-PESI

Medical professionals from all over the country will be in attendance to share their knowledge and expertise at the event. Over 3,000 doctors and medical professionals have attended over the years, receiving training and listening to keynote speakers. “The conference will take place at the Hyatt Regency Hotel in Miami on February 9-11, 2024. We will offer amazing presentations and hands-on workshops and expect to have between 22 to 25 exhibitors and around 150 attendees,” Dr. Farshchian said. The AASCP arranges diverse events, conferences, and workshops aimed at fostering the exchange of knowledge among professionals engaged in regenerative medicine. This conference primarily emphasizes showcasing scientific progress, deliberating on safety protocols, and handling regulatory facets to guarantee adherence to set benchmarks.

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“We are here to educate medical professionals about stem cell treatments and do so through this conference and research,” Dr. Farshchian said. Such events encompass scientific symposiums and forums that convene eminent specialists to explore the most recent innovations and hurdles within the discipline. This conference will center on discussing the progress in the development, manufacturing, and safe delivery of regenerative cell therapies. The AASCP emphasizes crucial considerations for physicians employing biologics in their practice, encompassing SVF, PRP, bone marrow, UCB, amniotic products, exosomes, xenografts, or peptides. Established as a non-profit organization, the AASCP aims to serve as an educational resource for medical professionals and the public concerning treatable physiological dysfunctions causing diseases. Its primary objectives are to advance research in regenerative medicine, including diagnosis, treatment, and prevention of diseases. Each year, the conference is held in Miami for anyone interested in stem cell treatments and care or for regenerative medicine companies and nonprofits to table and share their own information with other medical professionals. This conference is an excellent networking opportunity as well as an educational opportunity that medical professionals seeking to expand their practice or try stem cell treatments should attend. The education shared by professionals is day-to-day treatment and research-based for all to hear and understand. The American Academy of Stem Cell Physicians, AASCP, is a non-profit organization that boasts of advancing knowledge and research in the development of therapeutics in regenerative medicine. To get tickets, apply for a table, or find more information about the AASCP and their conference, visit their website at https://www.aascp.online/ or social media @the_aascp.

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Week 12

Listen to Your Gut:

Why You Need to Prioritize Gut Health This New Year By Sydney Good

his new year, just like any other, we’re thinking about our health. Even if you’re not into resolutions, you still want to get back on track after enjoying yourself over the holidays. Whatever your goal is, there’s one vital component of your health that you must take care of, and it might be the last thing on your mind: your gut. And no, I’m not talking about the belly pooch from all the Christmas cookies.

Why You Should Focus on Your Gut When we talk about your gut, we’re referring to the microorganisms in your intestines known as the “gut microbiome.” It’s where your body breaks down the food you eat. In this area, you have hundreds of bacteria and fungi. This is good bacteria, which helps us thrive and fight off disease. So, what you eat impacts your gut. It might not be a surprise then that when our gut is unhealthy, we may experience discomforts like gas, bloating, nausea, or diarrhea. You may have also noticed that you tend to break out when you’re not eating well. And, of course, the scale usually isn’t the nicest after the holidays. But poor gut health goes beyond all those things. Studies show poor gut health has been linked to cancer, heart problems, thyroid issues, diabetes, and rheumatoid arthritis, to name a few. Gut health is also instrumental to our mental health. All that to say, your gut controls your health. If you focus just on gut health, then you can help alleviate a myriad of problems.

Things That Hurt Your Gut As I’m sure you could guess, junk food has a lot of elements that hurt your gut. However, some foods labeled “healthy” could be chock-full of things harming your gut, too. It’s important to read labels, so you know what’s in your food. In other words, if you’re buying olive oil, the ingredient should just be olive oil—not 73 chemicals you can’t pronounce! You want to reduce sugar (particularly the refined kind, but cane sugar is better), artificial sweeteners (the things that taste good but are low in calories), processed foods, artificial colorings, and seed oils. Some inflammatory foods could also hurt your gut, like gluten, dairy, nightshade vegetables, or coffee. Your lifestyle also plays a key role in your gut health. Stress, sleep, and exercise contribute to how well your gut is doing.

How to Heal Your Gut Our body has a way of telling us when something’s wrong. If you consistently experience digestive problems, it’s probably time to adjust

your diet. Truth be told, given the amount of preservatives and artificial flavors in foods today, most of us likely have some sort of gut imbalance.

Do a Gut Cleanse To fix any abnormalities, you’ll want to clean your gut. One excellent way to do that is an elimination diet. An elimination diet is used to detect allergies and food intolerances. Believe it or not, you might have sensitivities or intolerances that you’re not even aware of. An elimination diet could help identify those sensitivities or give your gut a break to get it back on track. It would also be a good idea to cut out inflammatory foods and drinks. The thing about elimination diets is that they’re temporary. You don’t have to stay away from those foods forever. But, if you find you are intolerant to something, it’s best to limit those foods. And if an elimination diet sounds unrealistic, you could start reducing processed foods, artificial colorings, and seed oils. That will make a difference! Then, you could evaluate if you want to cut back on other foods.

Eat Foods that Help Your Gut Once you’ve given your gut a break or you’ve started reducing inflammatory foods, you’ll want to eat things with probiotics and prebiotics. Probiotics are fermented foods with good bacteria, like Greek yogurt, kimchi, sauerkraut, kombucha, and kefir. Prebiotics are fiber-rich foods like garlic, oats, mushrooms, artichokes, and dragon fruit. It’s also beneficial to eat a plant-rich diet that has a variety of colors (natural ones, of course!) and drink more water.

Reduce Stress Stress can really do damage to your gut health. You can lower stress by getting more sleep, exercising, and calming yourself by stimulating the vagus nerve. Here’s the bottom line: taking care of your health is about mindfulness, not perfection. Notice I said “reduce” mostly instead of “eliminate” bad habits. If we’re worried about messing up, we’ve missed the point. Instead, be mindful of your health and do what you can today to make improvements.

Conclusion If you want to improve your health this year, you need to take care of your gut. Once you start making mindful changes, you’ll be well on your way to a much healthier new year. References: https://www.healthline.com/health/gut-health#-What-is-the-gut-microbiome? https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6682904/ https://www.eviemagazine.com/post/gut-health-is-the-most-important-factor-for-mental-health-stress-management https://www.thegoodgut.org/restore-gut-health/ https://www.eviemagazine.com/post/what-you-need-to-know-about-leaky-gut-from-celebrity-doctor-steven-gundry https://draxe.com/nutrition/elimination-diet/ https://www.eatingwell.com/article/8021156/foods-to-improve-gut-health-overnight/ https://www.realsimple.com/how-to-improve-gut-health-naturally-6833619 https://www.instagram.com/p/CuULVY9KhWE/

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A Story of Success:

Dr. Rudolph Moise, His Family Practice and Aesthetics Written By Riley George

Early Years and Education Dr. Rudolph Moise came from Haiti when he was just 17 years old and moved to Chicago knowing no English. In July of 1971, young Dr. Moise attended a 30-day program at a community center as he redid his final year of high school to learn English and get the necessary credits to be accepted into college. He finished a pre-med degree in five years and applied for medical school, where the Chicago College of Medicine accepted him as a student. They offered him a scholarship from a federal program where they sponsored his school and required him to work for four years in an area of his choosing postgraduation. After some convincing, Dr. Moise was sent to Miami to work in federally qualified health care for a few years. He became very involved with the Miami community and stayed to practice there, where his primary care practice took off. He quickly found that owning a medical practice also had a significant business aspect to address. Seeing an opportunity to grow and learn more, Dr. Moise returned to school, this time attending the University of Miami to earn his law degree and MBA every weekend for two and a half years. After those two and a half years of commitment to hard work, he finalized his healthcare administration and business administration degree, which

ultimately helped his practice grow and thrive. Further schooling encouraged Dr. Moise to run for U.S. Congress in 2010 and again in 2012, with the goal of serving the Miami community in a new capacity. “I came very close, coming in second. It was always a dream to serve this great country since it has given so much to me and my family,” he shared. Deciding to stay in the medical field, Dr. Moise is one doctor who is making a positive impact on American healthcare. Having served in the United States Airforce Reserve as a flight surgeon for 21 years, Dr. Moise has been leading the way to better and more available medical opportunities throughout the medical industry as a whole. New Aesthetics Focus, Connecting with Patients, and Community Outreach After the Congress battle, Dr. Moise became a medical flight surgeon in the military for 21 years. He has now been serving as a family physician for 30 years, focusing on diabetes, back pain, illness, and so much more. Due to his practice being in Miami, people often come to Dr. Moise for referrals on aesthetic care. Because of the overwhelming demand for aesthetics and interest in the

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topics from his clients, Dr. Moise investigated the field and went to conferences around the country to become certified in aesthetics. “I would say 85% of the aesthetic procedures that are done are non-surgical, so you can really help people doing these things. The other percent is when they go to a plastic surgeon to do cosmetic procedures or things that require a lot of downtime after surgery,” he said. Because there are so many procedures that are minimally invasive and have a short recovery time, Dr. Moise invested in aesthetic equipment for these procedures to add to his practice called Comprehensive Medical Spa, based in North Miami. Being involved in patients’ lives is a vital role that Dr. Moise and his practice have always championed. He spends time with different clubs and community outreaches for children to teach them and encourage them to stay in school. Dr. Moise is a mentor for these children to help them learn and do all the things others say they could never do. On top of being a mentor in his current community outreach endeavors, he was also the president of the Dade County Medical Association in Miami and then became a chairman of the Jackson Health Foundation, which raises money for the Jackson Memorial Hospital in Miami.

The Challenges in Family Medicine and Aesthetics “Right now, access to healthcare is more important than ever,” Dr. Moise shared. Having an easy and affordable way to see a professional medical doctor is essential. Finding a doctor and provider that truly cares for them is also vital. According to Dr. Moise, it is important for communities to provide access to the patient so there is not a time when patients walk into the office and cannot be seen. Dr. Moise’s practice accepts all patients to provide the best care, even if they do not have an appointment. Accessibility in healthcare is a huge issue facing the U.S. right now. According to health. gov, 1 in 10 individuals do not have healthcare. The lack of affordable health care in the U.S. often prevents patients from being able to see a doctor at all and then becoming ill or not getting proper screening for disease. What could have been prevented is now an issue because they never saw a physician in the first place because of the multiple roadblocks. That is why Dr. Moise’s practice makes it a point to accept walk-ins and not only take patients with appointments throughout the day. “It’s very important that, as a community, we create the possibility where we provide access to the patient. There isn’t one time that somebody has walked into my office and we told them ‘no, we cannot see you,’” he said.

“I always believe that success is really nothing unless you reach back out and are engaged in the community,” he shared.

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Overcoming Obstacles and Hiring Qualified and Dedicated Health Workers This requirement to see all who enter Dr. Moise’s practice comes with its own set of difficulties. Finding qualified workers in the health space is essential in order to see everyone who walks through the door. Finding qualified people to stay in the medical field and face the challenges that healthcare often presents can prove difficult. Tasks take longer when insurance is involved and documentation is required, so finding a team with patience and education is a necessary qualification in Dr. Moise’s practice. Having certified healthcare professionals who have the time to commit is a difficulty of its own. Training is required for the job, of course, which is already complicated for employees. Then, it would be best to have employees who work longer hours to accommodate different needs and require a certain level of pay for their time. Finding people willing to dedicate the hours and commit to the hard work of medical jobs is a constant obstacle but a rewarding one when one’s practice is able to bring compassionate and dedicated healthcare workers to the team. There is also the challenge of spending proper time with each patient to really understand what they 30

require to improve their health. This means that there must be available time, and the provider must have patience to reach the goals set in place by the patient. In order to successfully cater to a patient, Dr. Moise seeks to spend time with patients individually and not rush them out of the office before truly understanding what is necessary to treat them properly. The only way to truly understand a patient’s diagnosis is to understand what symptoms they have faced, what goals they have set in place to reach full health again, and what kind of time they have put into the issue already to resolve it. How have they previously tried to cure it, and what brings them to an office to fix the problem? “I like to spend time with patients because you want to give them back communication and also listen. But if you spend a lot of time on the computer and try to document things that the government needs to know, it really reduces the time you need with your patients, and that’s a challenge,” Dr. Moise said. While there are hurdles to maneuver, Dr. Moise and his team are dedicated to giving their patients the utmost attention and care while sticking to the necessary protocol and spending the extra time needed to bring excellent care.

The Road to Efficiency and Quality Care Being efficient while providing quality care is a top priority for Dr. Moise and his team. Holding a business that employs over 57 people and his current practice, Dr. Moise has had to learn to train and manage all these responsibilities to care for his patients. “I have multiple businesses, and the key thing is to find responsible people because you cannot do everything yourself. At my office, I have a great manager who manages everything for me. Same thing in Orlando. I have somebody I meet with, and they let me know what’s going on in every company I have,” Dr. Moise shared. One of the keys to overcoming barriers in the field of aesthetics and family medicine is to have upstanding people working for you. Dr. Moise implements this in every aspect of his life, including his businesses, practice, and community involvement.

Dr. Moise has multiple businesses, so ensuring he can balance it all is a significant part of his success story. His practice manager takes care of his medical practice, while his employees are sure to stay involved in the business and medical aspects, keeping Dr. Moise in the know. This can include everything from charts to business expenses to day-to-day management. Between all the business endeavors, Dr. Moise must have a reliable team around him that can ensure his success along with their own success in the business. Having a great team of trusted individuals makes a huge difference in the success of business and medicine. “The key to success is to have good people working for you who are qualified and can really handle operations in medical and business endeavors without you present. In terms of giving you advice and to other people, they have to be full of well-wishes for your success and company. And basically, that requires a lot of discipline and education from your team,” he shared.

How Dr. Moise Has Reached His Goals in Life Discipline is something that Dr. Moise has learned and practiced over his years of practicing medicine, schooling, business endeavors, and running for public office. Years of his time have been dedicated to discipline, and those hours of dedication got him to where he is today. He tells all his students how important it is to learn more so that they can take on more tasks and understand things around them better. Dr. Moise believes that the more you know and are educated, the easier you will solve tasks in any capacity. Education is the true power in the world of medicine, business, and just in general. To get things done, people

must experience bumps in the road and trials to learn more and overcome the struggles they face. “There are a lot of bumps along the way, but don’t give up. Keep on pushing, and keep on doing it, and successful is what you will be,” he said. Maintaining discipline and pushing until you reach your goals is crucial. The only way to reach your goals and overcome obstacles in life is by maintaining discipline to reach the goals you have set in place for yourself. To learn more about Dr. Rudolph Moise and what his practice offers, visit his website at https://www.cmamiami.com/.

“Discipline in your education is number one. Your brain has billions of cells, and you can absorb a lot of information. So, the more you learn, the more you’re ready to take on tasks and challenges and get things done. I tell all my students that education is power,” he concluded.

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Three Delicious Drinks to Help You Meet Your Protein Goal By Hannah H

e have seen the ebbs and flows of health and wellness trends over the past couple of decades, but now our society seems to have reached a point where research-backed health trends have stood the test of time. Many are seeing the light that losing weight quickly is not the best way to a healthy body. Quick tricks and gimmicks on how to lose weight have fallen to the side, and now people are gravitating towards sustainable ways to lose weight, gain muscle and ultimately focus on their well-being as a whole, not just the number on the scale. One new reigning trend is eating a high-protein diet. However, this time, the trend is backed by years of research. Some studies currently recommend that women consume an average of 105 grams of protein and men consume an average of 125 grams daily. Your daily protein amount is, of course, dependent on weight and physical activity during the day. The more calories you burn, the more you need to increase your protein intake. Women particularly seem to have a more difficult time getting enough protein, while in general, many people do not consume protein in an efficient manner. Multiple studies have shown that there needs to be an even distribution of protein throughout the day, so don’t skip your morning protein! That leads us to three drink recipes that are an easy way to not only meet your protein goal but also get a head start to reaching it with your morning routine. So, let’s jump in.

High-Protein Coffee If you can’t live without your morning coffee kick, adding bone broth or a protein supplement to it is an easy way to get in your morning protein quota. We all have a preferred way of drinking our coffee, so make it how you like, then add a cup of bone broth, which could get you almost 10 extra grams of protein. If you already drink coffee with cream or whole milk, that’s another couple of grams to add to your daily intake. You can make hitting your morning protein goal even more effortless by adding a protein powder or even a collagen supplement to your regular coffee. A quick search on any number of social media platforms will give you some great recipes for high-protein coffee that you can tweak to your liking. We have included one easy recipe below that will have you on your way to making your protein goal a reality.

INGREDIENTS 1 ½ tsp. Instant Coffee 1 cup Chicken Bone Broth 1/8 cup Whole Milk Cane Sugar or Honey to taste INSTRUCTIONS • Pour bone broth in small saucepan and put heat to medium-high • Bring bone broth to a boil and pour into mug • Stir in instant coffee until smooth • Use whole milk for extra protein, or go dairy-free with coconut or almond milk • Add sweetener to taste • Let cool for several minutes • Enjoy your 10-12-gram protein coffee

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High-Protein Hot Chocolate During the colder months, it is easy to crave a warm drink to start your day or even as a little pick-me-up in the afternoon or evening. There’s no better way to get in some extra protein than adding bone broth or a protein supplement to your hot chocolate. This is another drink that has taken social media platforms by storm. You can find a quick and delicious highprotein hot chocolate below.

INGREDIENTS 3 tbsp. Unsweetened Cacao Powder 1 cup Bone Broth 2/3 cup Whole Milk Cane Sugar or Honey to taste Optional scoop of chocolate protein powder or collagen supplement INSTRUCTIONS • Pour bone broth and milk in small saucepan and put heat to medium-high • Bring bone broth and milk to a boil and pour into mug • Stir in cacao powder until smooth • Stir in chocolate protein powder or collagen for extra protein • Add in cane sugar or honey to taste • Let cool for several minutes • Enjoy your 10-25-gram protein hot chocolate on a cold winter day

High-Protein Savory Bone Broth Drink Going straight to the source can sometimes be the best way to get in your early morning protein needs. A simple and savory bone broth drink could do the trick. Not only does one cup of bone broth typically have an average of 9-10 grams of protein, but it is also easy on the gut and can even help improve your gut microbiome.

INGREDIENTS 1 ½ cups Chicken or Beef Bone Broth 1/8 tsp. Garlic Seasoning Two Fresh Basil Leaves 1-2 Lemon Slices INSTRUCTIONS • Pour bone broth in small saucepan and put heat to medium-high • Bring bone broth to a boil • Add garlic, basil and lemon and let simmer for 5 minutes • Pour into mug and let cool for several minutes • Enjoy this 15-gram savory protein drink with your breakfast

The best thing about these recipes is it is easy to find healthier substitutes, less expensive substitutes or dairy-free substitutes for most of the ingredients. Add or subtract from these recipes to make it your own and start heading toward your daily protein goal first thing in the morning! References: https://www.eatingwell.com/article/290496/this-is-how-much-protein-youneed-to-eat-every-day/ https://us.myprotein.com/thezone/nutrition/protein-timing-distribution/ https://bluebirdprovisions.co/blogs/news/bone-broth-for-gut-health#:~:text=Bone%20broth%20is%20full%20of,gastric%20juices%20in%20your%20gut.

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PRODUCTS, SERVICES AND LEGACIES:

With Jeffrey Luckey An Interview

WRITTEN BY GAYE NEWTON

“We want to help doctors expand their practices, grow their businesses, make themselves known through TopDoctor Magazine and build relationships with them,” ~ Jeffrey Luckey, TopDoc’s Chief Revenue Officer.

veteran of the U.S. Navy, Luckey began his post-military career developing and marketing medical products, using the latest technology to improve how physicians deliver healthcare services and help physicians improve their financial health and build their legacies. His involvement in several healthcare businesses has made him a valuable resource to medical professionals. He is a provider of products and services that benefit his clients both personally and professionally. Products for Health and Hygiene Luckey’s first company developed and marketed portable urinals, the Stadium Pal and Stadium Gal, which he successfully sold globally. They were popular enough to be featured on The Late Show and The Big Bang Theory. “I’ve had an e-commerce business for 25 years, and it’s morphed into different things and services,” he shared. Luckey has expanded his business to include products to help make the lives of older adults and people with disabilities easier. He founded BioRelief, Inc., which offers various personal hygiene products.

Starting With Top Doctor: The DX Machine Luckey kept his eyes open for additional services he could offer, and he soon connected with TopDoctor. He began his TopDoctor experience by promoting the DX Machine, a diagnostic device that screens for diseases and conditions the patient may not have noticed yet. It quickly processes large volumes of data to accelerate diagnoses, improve decisionmaking and reduce costs and risks. “We had leads from shows TopDoc participated in. And then there were the other products that started coming along, like UltraMist, a non-invasive device to treat diabetic foot wounds and can be used to help accelerate healing for aesthetics. I worked on them continuously, getting some headway and forming relationships with doctors.” he shared. Helping Doctors Build Their Legacies Early in 2022, TopDoctor created TopDoc Financial Strategies, a financial service for physicians that offers the financial growth strategies and asset protection used by the top 1%. Built on a foundation of tax law and federal statutory codes, TopDoc Financial Strategies elevates the client’s financial health. It operates with the philosophy: We protect

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doctors so doctors can protect us. Luckey connected with financial expert Christopher Gandy. Top DocFinancial Strategies aims to build clients’ wealth and cultivate their legacies through tax strategies and estate planning. This service’s advantage is offering trust to doctors and a way to mitigate taxes. Professionally Persistent “The doctors that take advantage of the tax savings program are ones that we have a good relationship with through the magazine or referrals from other doctors. Many we meet at events we sponsor where Chris Gandy speaks on the subject,” he explained. It is then Luckey’s job to reach out to the doctors. “I do my best to introduce myself and let them know that I will reach out to them to set up a one-on-one with Chris to see how we can help them,” he shared. Doctors have busy schedules, so it can take 30 or 40 attempts to reach them. “I use text messages because they are extremely busy, and it’s difficult for them to answer their cells. Because of this, Chris says that I am ‘professionally persistent,’” he said. Much of Luckey’s success is that the people signing on are people he had connected with long ago when he approached them about the DX Machine or UltraMist. “I tell them they already talked to me once before. ‘You want to hear about this conversation. You need to hear about this.’ And I’m always persistent. As long as I have a cell phone, I text them and text them until they finally say, ‘Okay, you’re not going away. What do you have to show me,” he explained.

Doctors See the Light Luckey observes that once doctors respond, they are grateful for his persistence. “Everyone who replies and listens so far says they’re glad they finally responded. They wonder why they have never heard of this before. They like everything they hear. Once they have their one-on-one with Chris, we usually hear one of three things from them, or sometimes all three,” he shared: • This is the greatest tax strategy I have ever heard of! • Where were you ten years ago? • What do we need to do to get started? “Now, with a few doctors, every time I call them, they pick up the phone because I’ve already helped them,” Luckey said. “Instead of trying to sell them something, we’re saving them money. Some doctors save $70,000 yearly in taxes that they would’ve paid the IRS. Once you can help a doctor with that, you’ve earned their respect and ear.” He can start discussing other products and services with them, such as the DX Machine and UltraMist, or help them improve their celebrity status by assisting them in getting into TopDoctor Magazine. “It’s all about helping them get better patient outcomes, earn more money, build a legacy and protect their assets. That’s what motivates me,” he added. Luckey is confident that offering these innovative products will grow TopDoctor. “It all comes back to the doctor. The first way to help a doctor is to earn their trust,” he concluded. Jeffrey Luckey knows that saving them a significant amount of money is an ideal way to get doctors’ attention. He can then introduce other products and services that will significantly benefit their practices and patients.

References: • https://www.linkedin.com/in/jeffrey-luckey-51a77b49/ • https://topdoctormagazine.com/wellness/lifestyle/a-businessmans-passion-for-healthcare-an-interview-with-mrrestee-collins/ • https://topdocrx.com/about-us/ • https://www.biorelief.com/

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The Importance of Sleep for Physical and Mental Health

By Sydney Good

h, sleep. Thinking about it now makes me want to curl up in bed. Lie on comfy sheets and become enveloped under a soft, weighted blanket with a fluffy pillow supporting your head. It’s enough to make any of our eyelids heavy…and could show that we’re missing out on this key element of our health. The truth is, when we miss out on sleep, we’re not depriving ourselves of a luxury. We’re robbing ourselves of a necessity that has more detrimental effects than grogginess. Let’s take a look at the impacts of poor sleep and some practical steps for improving your sleep routine.

The Bad Effects First things first: let’s start with the bad things before you decide your mediocre sleep schedule is just fine. When we’re stressed or overwhelmed, it’s easy to prioritize anything else but sleep. Even if we’re working to improve our health, sleep might be on the backburner. However, there are serious consequences for not getting enough sleep—some of them lifelong. Without enough sleep, you put your body at risk of: • Heart disease, high blood pressure, or diabetes • Weight gain • A weakened immune system • Lower libido Sleep is also instrumental to our mental health and cognitive function. If we miss it, we’re prone to: • Memory problems • Trouble focusing • Mood swings • Anxiety or depression If we want to work on our health, sleep ought to be the top priority.

How Much Sleep Do You Need? So, the real question is, how much is enough sleep, then? Most adults need at least seven hours of sleep. But if you struggle to stay awake when sitting still for some time, be it driving or watching a movie, you’re likely not getting enough sleep.

How to Improve Your Sleep Routine Get More Sleep Well, duh. But you can’t, you say. Realistically, it might be tough for you to get an hour or two more sleep than you do now. If that’s the case, start slow, as you would with any habit. You could start with just five minutes earlier tonight. That’s it. While that doesn’t sound like much, if you start making it five minutes earlier over some time, that starts to add up. Even if you increase it weekly, you’ll make it to about a half hour of more sleep in a month. That said, quality matters as much as quantity in sleep. As such, you’ll want the most comfortable environment for sleep. Maybe it’s time to invest in a better pillow or sheets. If you’d do better in a darker room, get thicker curtains. Or, if every little creak in your house wakes you up, you might need a sound machine. Whatever it is, you deserve a good night’s rest!

Create a Better Evening Routine While you want a good environment to sleep in, you also need to prepare yourself for sleep. Do you find yourself working late into the night? Or having intense discussions with someone? Maybe the last thing you do is scroll on your phone in bed before going to sleep. Any of these things can make it difficult to fall asleep. So, what can you do? Have a clear-cut time when you begin prepping for bed. I’d suggest a couple of hours before your bedtime (and if you don’t have a bedtime, I’d establish one, too). During this time, start slowing your mind down for the evening. Perhaps you don’t do any work or answer emails past this point. Or, you don’t get on your phone after this point. Instead, read a book, soak in a bath, or whatever else you do to wind down. Again, this might feel impossible to begin right away. So, set a very achievable goal tonight and slowly work toward a better evening routine.

Conclusion This new year, as we’re thinking about how to improve our health, make sure your sleep schedule is at the top of your list! After all, you know you want more of it, so why don’t you do yourself a favor and enjoy the sleep you’re meant to have? References: https://www.healthline.com/health/sleep-deprivation/effects-on-body https://www.mayoclinic.org/healthy-lifestyle/adult-health/expert-answers/how-many-hours-of-sleepare-enough/faq-20057898

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HOW TO APPROACH HOLISTIC LIVING WITHOUT BEING OVERWHELMED By Hannah H.

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s information on health and wellness has become more accessible and our society embraces a multitude of health trends, it can be easy to get overwhelmed by the amount of advice and data. Excessive new material can be a significant roadblock to some as they search for ways to live a healthier, more fulfilling life. Holistic living is one of those health trends. This recent trend goes back to the roots of how our ancestors used to live and takes into account not just eating habits but also moving your body, taking care of your mental health, using clean products, and creating a natural approach to your whole lifestyle. Holistic living also doesn’t merely cut out modern medicine. It uses it sparingly as needed and in combination with other traditional living practices. Holistic living doesn’t have to be a difficult task, and there are several ways to make it easier to digest all the new information and habits you can build. Let’s look at some practical ways to start sustainably incorporating holistic practices into your everyday routine without upending your current lifestyle all at once.

Lists are Your Friends The easiest way to begin is by listing the topics you want to know more about. Stick to what comes to the top of your mind without doing any initial research and start with those topics. As you dive in, you will find other topics worth exploring, and you can add those to your list. If you can’t think of anything you’d like to start with, here is a list of several topics that are an excellent place to begin: recipes that use whole, fresh foods, the best ways to exercise for your body type and gender, natural alternatives to pain killers, household

products with clean ingredients, and eating according to your cycle are a few good topics to get your holistic health journey on that right track. Along with many of these topics are going to be products, foods, and habits you will want to take away and replace with holistic alternatives eventually. It is also beneficial to keep a running list of those things. It can be expensive to replace household cleaning products, makeup, and toiletries all at once, so it is best practice to replace things as you run out. Keeping a list of these products can help you keep track of them until you are ready to replace them with a healthier substitute.

Explore Different Research Avenues Take some time to explore different research avenues like health journals, holistic medical blogs, and other health and wellness content creators that you can trust. Make sure these are ways of living you would like to emulate eventually, then stick to just a few of these research methods as you get started on the journey. As you learn more about holistic living and feel more confident in your decisions, expand your study resources and dig deeper.

Make a Commitment and Have a Reward System Make a commitment to learn about a few of the topics on your list a month or whatever works best with your life. Some people may only have time for one subject a month, while others may be able to knock out a couple. Move at a pace that feels comfortable to you, and don’t pressure yourself to know it all, all at once. This is a lifelong process of unlearning and relearning in order to pass healthy lifestyles down to future generations.

A reward system can also accelerate the learning process and motivate you to keep progressing toward your commitment to holistic living. When you learn about a new topic or stick with a new habit, set a reward to keep your motivation going. And even when you don’t feel motivated, lean into disciplining your body and mind, and you’ll eventually reap the rewards of feeling well-rested, having more energy throughout the day, having a clear headspace to work and socialize, and so much more.

Be Gracious with Yourself in the Learning Process Don’t beat yourself up when you feel like you have slipped off track with the goals you have set for yourself. Sometimes, it’s easier to just pick up the foods and cleaning supplies we know instead of researching. Sometimes, it’s easier to eat out. Count these as growing moments. You will make it there if you are still moving toward your goal in the long run! It could even be beneficial to reevaluate your goals and set smaller or bigger steps, depending on how you are motivated and work toward your goals.

You will either reap rewards of immediate gratification and reap the long-term consequences of health problems, including physical and mental illness, or you will meet immediate resistance and grow stronger, eventually aging well, leading a full life when you’re older, and not facing the negative consequences of living an unhealthy lifestyle. The choice is yours, but as always, we want to encourage everyone to wellbeing mentally, physically, spiritually, and emotionally. Knowledge empowers healthy living. We hope this article encourages you to take the next steps toward holistic living, resulting in a healthier you.

The main takeaway is to get started. The wellknown motivational speaker Marcus Taylor once said,

“It’s hard not to have daily discipline. It’s hard to practice perseverance. It’s hard to practice compassion and forgiveness. It’s hard to set personal goals. It’s hard to take care of yourself. There’s a reward on the other side of one pain, and there is regret on the other side of the other pain. The pain of regret will hurt you, so choose your hard.”

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