STRIVE COMPOUNDING PHARMACY: A NEW WAY TO EXPERIENCE
PERSONAL MEDICINE
PG. 36
AN INTERVIEW WITH SUPERSTAR CLIENT AND FITNESS BUFF DR. JOSH STONEKING
PG. 8
THE HEALTH BENEFITS OF EATING PUMPKIN: A NUTRITIONAL POWERHOUSE
PG. 18
Life starts all over again when it gets crisp in the fall.
— F. Scott Fitzgerald, “The Great Gatsby”
Publisher: John Highland
Editor In Chief: Hannah H.
Graphic Designer: Laura Poyner
Contributing Authors: Eric Broser, Dr. Ken Davis, Riley George, Hannah H., Ashleigh Quint
Vice President of Development: Mark Carvalho
Business Director: Rob Fletcher
Fractional Marketing Officer: Craig Handley
Advisory Board: Dr. Ken Davis
Executive Assistant: Michelle Richardson
Our 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.
8 18 28 36 50 56 64
An Interview With Superstar Client And Fitness Buff: Dr. Josh Stoneking
The Health Benefits of Eating Pumpkin: A Nutritional Powerhouse
ELDOA: A Tribute To Dr. Guy Voyer, Pioneer Of Postural Health
Strive Compounding Pharmacy: A New Way To Experience Personal Medicine
Natural Remedies For Colds, Flu, And
Congestion: What Works And What Doesn’t
Reimagining Fitness: A Day In The Life Of A Professional Bodybuilder
Emotional Regulation During Drearier Days
BY COACH ERIC BROSER
Eric: Tell me a little bit about yourself. Where do you live? Where did you go to university? What do you do for a living?
Josh: I proudly earned my Bachelor of Science in Exercise Physiology and Doctorate of Pharmacy from West Virginia University School of Medicine, completing my PGY-1 residency at Indian River Medical Center in Vero Beach, Florida. I would call myself a multifaceted professional with a distinguished career in both pharmacy and natural bodybuilding. With over a decade of experience in the pharmacy industry, I have leveraged my extensive knowledge to forge strategic partnerships and drive business growth for specialty pharmacies nationwide. My journey began in bone marrow transplant as an intern, eventually rising to the role of Senior Vice President and partner in my current pharmacy. Since joining the specialty pharmacy space in 2013, I have held various key positions, including Clinical Pharmacist, Regional Account Manager, Regional Sales Director, Pharmacy General Manager, National Sales Director, and Vice President.
Outside of my professional achievements, I am a dedicated family man who enjoys traveling and golf, even though I am not embarrassed to admit that my skills on the course are somewhat lacking. I reside in Tampa, Florida, but proudly maintain my deeprooted connection to my West Virginia origins.
Eric: It’s evident that your physical appearance and health are extremely important to you. How long ago did you begin your fitness journey, and what initially ignited that spark?
Josh: I began my fitness journey over a decade ago, during my undergraduate years studying Exercise Physiology at West Virginia University. My initial interest in fitness was sparked by a desire to understand the human body better and how it responds to physical activity. However, seeing how exercise could transform not just
physical appearance but overall health and well-being really ignited the fire. As I dove deeper into my studies, I realized that fitness was a powerful tool for improving quality of life. That realization motivated me to commit to it fully—both personally and professionally.
Over the years, this passion evolved into a dedication to natural bodybuilding, where I could push my limits and continually strive for excellence, all while staying true to my commitment to health and natural performance.
Eric: Eventually, the time you put into building your body became not just a hobby or lifestyle but a passion. This passion led you to begin competing in physique competitions. What led you to begin competing, and for how long have you pursued this?
Josh: The transition from fitness as a lifestyle to a full-blown passion that led me to compete in physique competitions was just a natural progression. As I became more serious about my training, I found myself constantly pushing the boundaries of what I could achieve. I wanted to see just how far I could take my physique and how much I could improve through dedication, discipline, and a natural approach.
The idea of competing came when I realized I enjoyed the physical challenge and the mental and strategic aspects of preparing for a competition. The thought of stepping on stage and showcasing the results of months, and even years, of hard work was incredibly motivating. I entered my first Men’s Physique competition in 2013, and the experience was exhilarating. It wasn’t just about winning; it was about proving to myself that I could commit to something so demanding and come out stronger on the other side.
Since then, I’ve been competing for over a decade, participating in more than 30 competitions and earning several titles. Each competition has fueled my passion further, driving me to refine my approach continually in and out of the gym.
Eric: What are some of the highlights of your competitive career? What competitions stand out and why?
Josh: There have been several memorable highlights in my competitive bodybuilding career that stand out. One of the most significant was being crowned Mr. West Virginia in 2015. Winning that title was particularly special because it was a moment where I could represent my home state and showcase the results of years of hard work on a stage that felt deeply personal to me.
Another highlight was winning back-to-back Southeast Pro titles in 2019 and 2020. These victories were pivotal because they validated the consistency and improvements I had made in my physique over time. Competing at that level and coming out on top two years in a row was a testament to my dedication and growth as a natural athlete. Most recently, winning the St. Louis Pro and Thunder Classic in 2021 were standout moments in my career. These competitions were incredibly competitive, and taking home titles from both was a huge accomplishment. It demonstrated that even after years in the sport, I could continue to evolve and perform at a high level.
Additionally, placing in the top 10 in prestigious events like Mr. Olympia and Mr. Universe and winning the 2024 WBFF World Championship has been incredibly rewarding. These competitions brought together the best athletes in the world, and being able to stand among them was a true honor. Each of these highlights represents not just a trophy or a title but a milestone in my journey, pushing me to aim even higher in my future endeavors.
Eric: What do you love most about being onstage and showing everyone your hard work?
Josh: Being onstage is the culmination of months of intense effort and discipline, and I love the moment when all that hard work is finally revealed. It’s an incredible feeling to showcase the results of countless hours in the gym, strict dieting, and mental focus. What I love most is the energy of the audience and the judges. It’s a powerful reminder that the journey, with all its challenges, has been worth it. The stage is where I can express my passion for bodybuilding and share it with others who appreciate the art and sport of physique competition.
Eric: You have also done a lot of modeling as well. Tell me more about it. Do you enjoy that as much as competing?
Josh: Yes, I’ve had the opportunity to do quite a bit of modeling alongside my competitive career. Modeling is different from competing but just as rewarding in its own way. While competing is about the adrenaline rush and the challenge of bringing my best physical package to the stage, modeling allows me to present my physique more creatively and expressively. I enjoy the variety it brings, whether a fitness shoot or a lifestyle brand. Modeling, in and of itself, offers another platform to showcase the hard work I put into my body. While competing will always be my first passion, modeling complements it beautifully and adds another dimension to my career.
Eric: Give readers an idea of what your training routine is like. Obviously, you train with weights and perform cardio as well. How many days per week? How long do you spend in the gym?
Josh: My training routine is structured and designed to optimize muscle growth and conditioning. I typically train six days a week, focusing on different muscle groups daily to ensure balanced development. My sessions usually last about 90 minutes to two hours, depending on the day’s focus. This includes both weight training and cardio. I perform cardio five times a week, ranging from 30 to 45 minutes, depending on where I am in my competition prep. I also incorporate mobility work and stretching to prevent injuries and improve performance. It’s a demanding schedule, but I thrive on the consistency and the challenge.
Eric: Diet is a huge factor in creating such a sculpted body. What does a typical day of eating look like for you?
Josh: Diet is crucial to achieving and maintaining a sculpted physique. For me, a typical day of eating is highly regimented and tailored to my goals. I usually eat five to six meals a day, each carefully balanced with the right proportions of proteins, carbohydrates, and fats. Breakfast might consist of egg whites, oats, and some berries, followed by grilled chicken with sweet potatoes and green vegetables or lean beef with brown rice and avocado. I also incorporate healthy snacks like almonds or protein shakes to keep my energy levels up. Hydration is vital, so I drink plenty of water throughout the day. My diet is clean, nutrient-dense, and strategically designed to fuel my training and recovery.
Eric: You are a 100% drug-free competitor. What made you decide to go that route, and what are some natural supplements that you utilize to assist you in building muscle, burning fat, and staying healthy?
Josh: Choosing to compete drug-free was a decision rooted in my commitment to health and integrity. I wanted to see how far I could push my body naturally, relying on hard work, proper nutrition, and smart supplementation. I take pride in knowing that everything I’ve achieved is the result of my own efforts without taking shortcuts. As for supplements, I focus on highquality, natural products. I use whey protein for muscle recovery, branched-chain amino acids (BCAAs) to support muscle repair during workouts, and creatine for strength gains. I also include multivitamins, omega-3 fatty acids, and a greens supplement to ensure I’m covering all my nutritional bases. These supplements help me maintain my physique, burn fat efficiently, and stay healthy, all while staying true to my natural bodybuilding principles.
Eric: I know you have a very busy work schedule. How do you balance this and your personal life with such an extensive training regimen?
Josh: Balancing my work, personal life, and training regimen requires careful planning and discipline. I’m very strict with my schedule, carving out dedicated time for each area of my life. Early mornings are usually reserved for my training so I can start the day with a clear mind and a sense of accomplishment. I’m also very intentional about meal prepping, which saves time and ensures I stay on track with my nutrition. As for work, I make the most of every hour, staying organized and focused on my tasks. It’s also important to me to spend quality time with my family, so I make sure to prioritize that as well. It’s a juggling act, but I’ve found that it’s easier to find the motivation to make it all work when you’re passionate about what you do.
Eric: So, a couple of years back, you reached out to me and asked me to become your “coach.” Since then, I have been responsible for creating your workouts and diet and preparing you for competitions. What made you contact me? How has working with me elevated your overall regimen and, of course, your physique?
Josh: I reached out to you because I knew I needed expert guidance to take my physique to the next level. Your reputation and experience in the field speak for themselves, and I wanted to work with someone who could not only push me but also fine-tune every aspect of my training and diet. Since working with you, my regimen has become more strategic and effective. Your tailored approach has helped me overcome plateaus and achieve a level of conditioning and muscle symmetry I hadn’t reached before. Your insights have been invaluable in elevating my overall physique, and I’m grateful for your impact on my competitive career. I mean, there is a reason your nickname is Merlin, after all! You are the physique transformation wizard!
Eric: Readers should know that we work together entirely online. How does that work? Is this an effective method for others to pursue if they wish to transform their bodies and health?
Josh: Working together online has been surprisingly effective. It allows for high flexibility and convenience, which is crucial given my busy schedule. We can communicate regularly, adjust my programs as needed, and track my progress closely. The key is consistency and clear communication. An online coaching relationship can work for others looking to transform their bodies and health, provided they’re committed and responsive. The technology we have today makes it easier than ever to receive expert guidance, no matter where you are, and I’ve found that the results speak for themselves.
Eric: I must ask – it is incredibly challenging to build a physique like yours and even harder to achieve a competitive condition. Where does your dedication and discipline come from?
Josh: My dedication and discipline come from a deepseated desire to be the best version of myself. I’ve always believed in the power of hard work and perseverance. Whether in my professional life or bodybuilding career, I’m driven by the challenge of pushing beyond my limits and seeing what I can achieve. The satisfaction of setting a goal, working tirelessly towards it, and ultimately achieving it is what fuels my discipline. I’m also motivated by the people around me—my family, my coach, and my fellow competitors. Their support and belief in me keep me focused, even when things get tough.
Eric: So, tell me what is next. You just won the WBFF Pro World Championships in your division – a huge achievement! Where do you go from here? What’s the next competition?
Josh: Winning the WBFF Pro World Championships was a massive milestone for me, but I’m always looking forward to the next challenge. My immediate focus is improving and refining my physique, which you and I have already begun working on. My main goal for 2025 is to defend my WBFF Pro World Championship title, which is why you and I are dedicating this next year to intense training and all-out preparation for the competition. Beyond that, I’m exploring opportunities to expand my influence in the fitness industry, whether it’s through more modeling, coaching others, or even branching into new areas like fitness entrepreneurship. The journey doesn’t stop here—there’s always another level to reach, and I’m excited to see where it takes me next.
Eric: Josh, with your attitude, passion, and work ethic, I have no doubt you will achieve everything you set out to!
By Riley George
Pumpkin, often celebrated as a quintessential symbol of autumn, is more than just a decorative squash for seasonal festivities. It is a highly nutritious and versatile food that has been enjoyed for centuries across many cultures. Pumpkin is packed with essential vitamins, minerals, antioxidants, and fiber, and it offers a wide range of health benefits that make it a valuable addition to any diet.
1. Rich in Nutrients and Low in Calories
One of the most appealing aspects of pumpkin is that it is incredibly nutrient-dense yet low in calories. A cup of cooked pumpkin contains just around 50 calories, making it a fantastic choice for those looking to manage their weight while still enjoying a hearty and nutritious squash. It’s also low in fat, with virtually no cholesterol, which further solidifies its place in a heart-healthy diet.
Pumpkin is high in vitamins and minerals, particularly vitamin A, which is essential for maintaining healthy vision, immune function, and cell growth. One cup of cooked pumpkin provides over 200% of the recommended daily intake (RDI) of vitamin A, primarily due to its high beta-carotene content, which the body converts into vitamin A.
2.Excellent Source of Antioxidants
Pumpkin is loaded with antioxidants, compounds that neutralize the body’s free radicals body. Free radicals are unstable molecules that can cause oxidative stress and contribute to chronic
diseases, including heart disease, cancer, and neurodegenerative disorders. The primary antioxidants found in pumpkins include beta-carotene, alphacarotene, and lutein.
Beta-carotene is especially notable, as it has been shown to support vision and immune function and potentially reduce the risk of certain cancers. Research has suggested that people who consume a diet high in betacarotene have a lower risk of lung, prostate, and colon cancer. Additionally, lutein and zeaxanthin found in pumpkin may help protect the eyes from age-related macular degeneration and cataracts, two common conditions that affect the elderly.
Pumpkin is an excellent immuneboosting food, thanks to its high content of vitamins A, C, and E. Vitamin A plays a critical role in regulating the immune system and helping the body fight off infections. Vitamin C, found in moderate amounts in pumpkin, further supports immune function by stimulating the production of white blood cells, which help protect the body from viruses and bacteria.
Moreover, vitamin E, another antioxidant in pumpkin, helps maintain skin health by neutralizing oxidative damage that can weaken the skin barrier, leaving the body more susceptible to infections.
Heart disease is one of the leading causes of death worldwide, and dietary choices play a crucial role in its prevention. Pumpkin can be a heart-friendly addition to your diet due to its high potassium and fiber content. Potassium helps regulate blood pressure by counteracting the effects of sodium, and research has shown that people who consume more potassium tend to have lower blood pressure and a reduced risk of stroke.
Pumpkin is also rich in dietary fiber, which can lower harmful cholesterol levels (LDL) and help maintain a healthy weight. The soluble fiber in pumpkin works by binding to cholesterol and preventing its absorption into the bloodstream, thus reducing overall cholesterol levels and lowering the risk of cardiovascular diseases.
The fiber in pumpkin benefits heart health and plays a crucial role in promoting healthy digestion. Fiber adds bulk to stool, helping to prevent constipation and promote regular bowel movements. A fiber-rich diet is also associated with a lower risk of
gastrointestinal issues like diverticulitis and colon cancer. Moreover, pumpkin’s high water content further supports hydration, essential for maintaining a healthy digestive tract. This combination of fiber and hydration helps keep the digestive system running smoothly, preventing discomfort and ensuring nutrient absorption.
For individuals looking to lose
or maintain a healthy weight, pumpkin can be a great addition to meals and snacks. The high fiber content in pumpkin can promote a feeling of fullness and satiety, reducing the overall amount of calories consumed during meals. Foods high in fiber slow down digestion, which helps prevent overeating and keeps you feeling satisfied for longer.
Pumpkin’s relatively low calorie and fat content means it can be enjoyed in various dishes, from soups to baked goods, without adding significant calories to
the meal. This makes it a valuable food for those following weightloss diets or trying to manage their caloric intake.
7.Supports Skin Health
Due to its high content of vitamins A and C, pumpkin is often praised for its skin benefits. Vitamin A promotes skin cell regeneration and helps repair damaged skin, while vitamin C is essential for producing collagen, a protein that helps keep skin firm and youthful. The antioxidants in pumpkin also protect the skin from oxidative stress and environmental damage, which can accelerate signs of aging, such as wrinkles and fine lines.
Pumpkin can even be used topically as a natural exfoliant or face mask, helping to rejuvenate
the skin and give it a healthy glow. The enzymes and alpha hydroxy acids in pumpkin help to dissolve dead skin cells, making it a natural option for achieving smoother, more radiant skin.
8.improves eye health
The high concentration of betacarotene in pumpkin is well-known for supporting eye health. When consumed, beta-carotene is converted into vitamin A, which is critical for maintaining good vision and preventing night blindness. Studies have shown that a diet rich in beta-carotene can also reduce the risk of developing cataracts and age-related macular degeneration.
In addition to beta-carotene, pumpkin contains lutein and zeaxanthin, two particularly beneficial antioxidants for eye health. These antioxidants help filter harmful blue light and protect the retina from damage, which can reduce the risk of chronic eye diseases over time.
9.helps reduce cancer risk
Pumpkin’s high antioxidant content, particularly beta-carotene, may play a role in reducing the risk of certain cancers. Antioxidants help neutralize free radicals, which can cause oxidative damage to cells and contribute to cancer development. Several studies have linked high beta-carotene intake with a reduced risk of lung, prostate, and colon cancers.
Additionally, pumpkin seeds contain compounds called phytosterols, which have been
found to reduce the growth of certain cancer cells. Regularly consuming pumpkin seeds may contribute to a reduced risk of developing some forms of cancer, including stomach, breast, and lung cancers.
10. versatile in culinary use
Pumpkin is a highly versatile food that can be incorporated into a wide variety of dishes, both savory and sweet. From soups and stews to breads and desserts, pumpkin’s mild flavor and creamy texture make it an ideal ingredient in numerous recipes. Its naturally sweet taste makes it a great alternative to sugar in baked goods, while its fiber and nutrient richness enhance any dish’s healthfulness.
The pumpkin’s seeds, flesh, and even skin can be used in cooking, providing a range of textures and flavors. Roasted pumpkin seeds, for example, are a popular snack rich in protein, healthy fats, and zinc.
Now that we’ve explored pumpkin’s numerous health benefits let’s incorporate this superfood into a delicious and healthy recipe: Pumpkin Protein Muffins. These muffins are packed with fiber, protein, and the wonderful nutritional benefits of pumpkin, making them a perfect snack, breakfast, or post-workout treat. Plus, they’re low in sugar and free from refined grains, keeping them wholesome and nutritious.
- 1 cup canned pumpkin purée (unsweetened)
- 1 cup oat flour (you can blend oats into a flour)
- 1/4 cup almond flour
- 1/2 cup vanilla protein powder (choose your favorite kind: whey or plant-based)
- 1/4 cup unsweetened almond milk (or any other plant-based milk)
- 2 large eggs
- 1/4 cup maple syrup or honey (for natural sweetness)
- 1 tsp vanilla extract
- 1 tsp baking powder
- 1/2 tsp baking soda
- 1/2 tsp cinnamon
- 1/4 tsp nutmeg
- 1/4 tsp ground ginger (optional for more spice)
- A pinch of salt
- 1/4 cup chopped walnuts or pumpkin seeds (optional, for extra crunch)
Instructions:
1. Preheat the oven to 350°F (175°C) and prepare a muffin tin with liners or by lightly greasing it.
2.Mix wet ingredients: In a large bowl, whisk together the pumpkin purée, eggs, almond milk, maple syrup, and vanilla extract until smooth and well combined.
3.Add dry ingredients: In another bowl, combine the oat flour, almond flour, protein powder, baking powder, baking soda, cinnamon, nutmeg, ginger, and salt. Mix well to ensure the leavening agents are evenly distributed.
4.Combine the two: Gradually add the dry ingredients into the wet mixture, stirring until just combined. Be careful not to overmix, as this can result in dense muffins.
5.Fold in walnuts or seeds (if using) for added texture and crunch.
6.Fill the muffin tins: Pour the batter evenly into the prepared muffin tin, filling each liner about 3/4 of the way full.
7.Bake for 18-22 minutes, or until a toothpick inserted into the center of a muffin comes out clean.
8.Cool: Let the muffins cool in the pan for a few minutes before eating them.
Hey there,
We’re Strive Compounding Pharmacy.
And we’re striving for the personal side of healthcare. You know, Personal Pharma over Big Pharma. People over profits. Well care over sick care. Baseline shifting pharmaceuticals over symptom-covering ones.
We help thousands of healthcare providers just like you write tailored prescriptions so your patients can become the healthiest version of themselves.
Whether you have experience prescribing compounds or not, we make it easy to get started, get confident, and get support.
By joining our network of providers, you’re making medicine more personal—exactly how it should be.
It’s time to Strive Forward, together.
Written by Ashleigh Quint, MIM, PICP-SCC
Peer Reviewed by
Ben Velazquez, B.S., MFS, LST, CSCS, ACSM-ES, ISSA-SPN
The world of postural health and movement therapy lost a visionary last year with the passing of Dr. Guy Voyer. Renowned for his groundbreaking work on the spine and fascial stretching techniques, Dr. Voyer’s contributions have left an indelible mark on the field. His most notable creation, ELDOA (Étirements Longitudinaux avec Decoaptation Osteo-Articulaire), continues to help countless individuals improve their posture, relieve pain, assist with balance, proprioception, and enhance their overall well-being. His methods have benefited the general public and helped many elite athletes, such as soccer legend Zinedine Zidane, golf champion Tiger Woods, basketball star Klay Thompson, hockey player Martin Havlat, and countless other elite, professional, and Olympian sports figures.
Dr. Guy Voyer began his career as a physical trainer before transitioning into a distinguished medical career. His early work included training prominent French bodybuilders such as Francis Benfatto and Serge Nubret. Driven by a deep passion for understanding human anatomy, biomechanics, and the interconnectedness of the body’s systems, he became a French osteopath, orthopedic surgeon, and movement specialist. His desire to go beyond conventional practices shaped Dr. Voyer’s unique approach to therapy and movement.
Over his extensive career, Dr. Voyer developed a comprehensive approach to treating the body by integrating his knowledge of osteopathy, physical therapy, and fascial stretching. His quest for deeper anatomical and biomechanical understanding led him to create several innovative therapeutic methods. Among them, ELDOA stands out as a unique series of postural exercises specifically designed to target individual segments of the spine and other joints in the body, emphasizing both decompression and strengthening.
ELDOA, which stands for “Longitudinal Osteo-Articular Decoaptation Stretches,” was created by Dr. Voyer in the early 1990s as a revolutionary approach to spinal care. The concept behind ELDOA was born from Dr. Voyer’s extensive knowledge of spinal anatomy and his desire to develop a method to holistically address spinal disc compression, poor posture, and related musculoskeletal issues.
Unlike traditional stretching or spinal manipulation techniques, ELDOA focuses on creating “decoaptation” or decompression at specific joint levels of the spine. By strategically positioning the body and using fascial tension to generate a decompressive effect, ELDOA exercises can increase the space between vertebrae, improving blood flow, reducing pain, and enhancing spinal alignment. Furthermore, ELDOA helps reinforce the deep spinal stabilizers, which are crucial for maintaining good posture, while also improving the flow of information from the spine to the brain.
Dr. Voyer’s biomechanics and movement therapy expertise extended far beyond the clinic or training room. His ELDOA method has played a crucial role in the success of numerous athletes across various sports. ELDOA exercises have become a fundamental tool for many, from Zidane’s mastery on the soccer field to Tiger Woods’ longevity in golf, as they aim to enhance their performance, reduce injury risk, and maintain overall spinal health.
Beyond the world of professional sports, ELDOA has gained widespread recognition for its benefits to everyday individuals. By incorporating specific ELDOA exercises, people can improve their spinal alignment, relieve back pain, and enhance their postural health, improving their quality of life.
Incorporating a daily ELDOA protocol can be highly beneficial for a healthy, noninjured person. Below is a sample ELDOA routine:
1. 5-Minute Warm-Up: Start with gentle marching to increase blood flow and prepare the body.
2. Targeted ELDOA Exercises:
- T6/T7: Focus on creating space between the thoracic vertebrae.
- C4/C5: Aimed at the cervical spine to improve neck posture and reduce tension.
- L5/S1: Addresses the lumbar spine, providing decompression and alleviating lower back discomfort.
These exercises help maintain an already healthy spine and improve postural alignment by creating space in the joints and strengthening the stabilizers.
Dr. Guy Voyer’s ELDOA method stands as a testament to his lifelong dedication to understanding the human body and his innovative spirit in the field of postural health. His work continues to inspire practitioners and individuals worldwide, making a significant difference in both athletic performance and daily well-being. As we continue to practice and share ELDOA, we honor Dr. Voyer’s legacy and his contributions to the world of movement therapy.
To book an event or to learn more about speaking engagements, email ashleigh@uplift-gym.com and/or Ben@benvelazquez.com. Stay Connected! @up_lift_gym @benvelazqueznyc
T6/T7: Focus on creating space between the thoracic vertebrae
Aimed at the cervical spine to improve neck posture and reduce
L5/S1
L5/S1: Addresses the lumbar spine, providing decompression and alleviating lower back discomfort
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Compounding Pharmacy
WRITTEN BY: RILEY GEORGE
In an era where conventional pharmaceutical solutions often fall short, Strive Compounding Pharmacy emerges as a transformative force in personalized medicine. Founded with a mission to disrupt the healthcare status quo, Strive offers tailored medication solutions designed to meet each patient’s unique needs. By going beyond the minimal standards set by regulatory bodies, Strive ensures that every medication is crafted with precision, quality, and safety in mind. Their commitment to high standards and innovative practices sets them apart from traditional pharmaceutical approaches, providing a compelling alternative for those seeking more personalized and effective healthcare solutions.
Michael (Mike) Walker, co-founder of Strive, has been passionate about personalized medicine from early in his pharmacy career. Growing up in Farmington, Utah, alongside fellow co-founder Nathan (Nate) Hill, the two developed a close friendship that would later inspire their collaboration.
After graduating with a PharmD from Midwestern University, Mike began working for a doctor operating a pharmacy offering commercial and compounded prescriptions. During this time, he discovered his true passion for compounding instead of traditional retail because of its personal approach. He recognized the limitations of one-size-fits-all treatments offered by major drugstore chains and became dedicated to exploring more individualized approaches to healthcare.
Around the same time, Nate relocated to Arizona. He had been a pharmaceutical sales rep and began recognizing the many systemic issues with Big Pharma’s approach to care—thanks to selling a drug that treated the side effects of another drug! With their complementary backgrounds, Mike and Nate saw a unique opportunity. They took a leap of faith and started Strive as the solution to the standard system.
Their mission was clear: to bring the benefits of personalized medicine to as many people as possible and to help patients optimize their health rather than simply treat symptoms.
Nate’s entrepreneurial spirit, honed during his college years, came into play as he and Mike worked through the logistics—business plans, securing funding, and the practical steps to launch their venture. With support from Mike’s father-inlaw, they were able to avoid the complexities of an SBA loan, making their pharmacy dream a reality. Once everything was in place, the company quickly began to expand.
Strive Compounding Pharmacy’s rapid growth and successful scaling were driven by strategic decisions and overcoming significant challenges. Early on, the company’s Arizona location saw immediate success, providing a solid foundation. However, scaling proved more difficult as Strive expanded to new locations in Utah, Denver, and San Diego.
“There were times when I was just transferring money from account to account just to meet payroll,” recalled Nate Hill.
One key challenge was replicating the success experienced in Arizona across new markets. The initial growth was expansive but lacked depth, and not all new hires performed as expected. Think
about it—providing a custom-tailored product at scale? That’s difficult for any business.
A turning point in overcoming these challenges came with a deeper understanding of Strive’s core values and the importance of having “the right person in the right seat.” Adopting principles from the book Traction helped streamline hiring and organizational practices, ensuring that new team members aligned with Strive’s core values.
“It wasn’t until we went through a whole brand exploration that we really nailed down our core values,” explained Nate.
The company’s ability to scale effectively was also attributed to equipping specialized team members and delegating responsibilities rather than hoarding responsibilities and decision-making, as many founders struggle with. By hiring experts and trusting them with critical tasks, Strive managed to meet increasing demand despite the hurdles.
“We started the company, but we didn’t build it alone,” all the company’s leaders emphasized.
At the heart of Strive Compounding Pharmacy is its dedicated team, which embodies its core values and mission. “The soul of the company is the people who are here and what they embody,” noted Nate. “They truly love the brand and love being a part of Strive’s mission.”
Strive’s team members are deeply committed and take pride in their work. Their dedication goes beyond professional satisfaction, as they are motivated by their work’s meaningful impact on patients’ lives. This passion and commitment are central to Strive’s success and ability to make a significant difference in healthcare.
One of those team members is Strive’s Chief Clinical Officer Matthew (Matt) Montes De Oca. With a pharmaceutical degree and being a manager at one of the largest retail pharmacies, Matt honed his leadership and business growth skills while developing a passion for the clinical aspects of pharmacy. Driven by a personal quest for optimal health and a fascination with functional medicine, Matt explored alternatives that went beyond conventional treatments and made the decision to join the Strive Pharmacy Team.
His growth into Chief Clinical Officer represents the amount of investment, attention, and care he and the company put into ensuring their products are safe, effective, and compliant. He also focuses on creating a consistent, high-quality experience for patients and providers alike, ensuring that every interaction with Strive reflects the company’s dedication to excellence. Thanks to Matt’s efforts, Strive leads the industry in quality by going above and beyond industry standards— “because we know, to change the norm, we have to be really, really good at what we do.”
The company’s philosophy, “our scrutiny is your assurance,” reflects its dedication to operating transparently and maintaining the highest product standards.
At Strive, quality assurance goes well beyond the minimum standards set by the U.S. Pharmacopeia (USP). Matt explains that while USP standards
define the basic requirements for the strength, quality, and purity of medicines, Strive implements additional best practices and incorporates elements of the Current Good Manufacturing Practice (CGMP) standards.
“We’re not implementing the minimum. We’re doing the best practices,” Matt said as he highlighted Strive’s rigorous approach.
This commitment begins with sourcing raw ingredients from FDA-registered and inspected drug establishments. Upon receiving these materials, Strive performs thirdparty analytical testing to confirm the accuracy of the manufacturer’s certificate of analysis.
Further ensuring product safety and efficacy, Strive employs multiple quality checks throughout the compounding process. For example, while USP recommends testing the potency of sterile products once a year, Strive tests potency between three to five times a week, maintaining a strict threshold of ±3% from the intended potency, compared to the standard ±10%. This proactive approach helps prevent any deviations that could impact the safety of the final product.
Strive’s relentless focus on quality has become a defining feature of its reputation, setting a new benchmark for what patients and providers should expect from a compounding pharmacy. Thousands of healthcare providers proudly prescribe Strive medications because they know it represents their own commitment to using the best available.
The inspiration for Strive branding came from a personal passion for high-end, experiential brands. The co-founders’ appreciation for unique and custom experiences—drawn from various brand interactions, including sneaker culture and boutique retail—shaped the initial approach. This vision aimed to move beyond most pharmacies’ conventional, often impersonal, mundane, and uninspiring atmosphere.
In the early days, Strive rejected the typical approach of using standard paper bags for medications. Instead, they sourced custom woven bags featuring their logo to enhance the boutique feel. After a substantial amount of growth, the company had built the ability to pour time, passion, and resources into its brand. It was time to more deeply define the “soul, substance, and style” of Strive.
Through collaborating with a branding agency, Strive’s rebranding project reflected its evolved identity, encapsulating what the company had become and aspired to be. The new brand identity, launched in late 2023, included not only a refreshed logo, color palette, and brand guide but also a deep understanding of Strive’s “soul, substance, and style,” ensuring that Strive’s image resonated with its core values of quality and personalized care.
“We knew if we were going to take compounding mainstream, we had to do it this way.”
Through these efforts, Strive has successfully established a brand that represents not just a compounding pharmacy but a commitment to superior, personalized healthcare experiences.
As a testament to the power of Strive’s mission and values, that incredible brand agency team was so committed and bought into the mission that they’re now in-house, full-time at Strive. They continue to push the envelope with Strive’s brand and what it represents.
Zachary (Zach) Shurtleff is the most recent addition to the executive team at Strive, joining the company in December as the Vice President of Marketing. Zach was brought in to build upon the incredibly strong foundation that Strive had established in the industry without any prior marketing, having achieved significant growth and recognition mainly through the strength of its service and quality.
In his first appearance in front of the company, Zach said, “You’ve already built a bonfire of culture and purpose, so with marketing coming in, those flames are about to be fanned. The spotlights are going to shine, and your stories are going to be told. Our patients and providers need to know the great work you do and the passion you have so we can all advance in the same direction to create a movement.”
Zach has quickly become a vital player despite his short tenure, contributing significantly to the company’s mission of making compound medications mainstream through education, awareness, and transparency. For people to shift their trust from Big Pharma to Strive, they need a peek behind the curtain to know they can trust Strive’s people and products
With robust strategic communication and narrative development capabilities, Zach brings a fresh perspective that’s helping both patients and providers take that step by educating them on the benefits of personalized medicine.
He is also committed to advocating for compounding rights and standing up against anti-competitive practices in the pharmaceutical industry. His dedication to and belief in the cause has made him a key advocate in Strive’s fight to create a fairer, more collaborative environment for compounding pharmacies.
The team at Strive sincerely believes that in order to change how people perceive and receive medication, they must pursue their mission boldly and with the soul, substance, and style the brand represents.
Strive’s alternative option to traditional pharma aims to revolutionize the approach to health and wellness by promoting healthy lifestyle choices and focusing on prevention rather than just treating symptoms. Nate and Mike often refer to compounding as “well care” vs. the traditional “sick care.” They desire to foster a healthier, happier global community through the personalized, proactive care that only compounding pharmacies (and healthcare providers that use them) can provide.
Co-founders Mike and Nate envision Strive as a disruptor in a field dominated by insurance companies, the FDA, and Big Pharma, asserting that Strive represents “freedom to choose” your healthcare journey.
“Compounding is not a
crime,” Nate highlighted Strive’s commitment to this cause with the motto inspired by past advocacy efforts like the “skateboarding is not a crime” campaign.
The slogan reflects Strive’s stance against restrictive regulations and its dedication to providing high-quality, affordable, patient-centered medications. As Strive continues to expand and build its marketing and branding efforts, the founders stated that they believe the company has the potential to effect significant change, bringing awareness to beneficial medications and advocating for a more patient-focused healthcare system. They understand that going against the powerful, deep-pocketed Big Pharma companies will come with its fair share of headwinds—but they also believe that if any compounding pharmacy is going to do it successfully, it’s going to be Strive.
Strive Compounding Pharmacy is revolutionizing the pharmaceutical landscape by prioritizing quality, personalized care, and optimizing patient health. Unlike traditional Big Pharma, which often prioritizes profit over patient wellbeing, Strive offers a refreshing alternative with a mission to improve health outcomes through customized medication solutions.
1. Exceptional Quality Assurance: At Strive, quality isn’t just a standard— it’s a commitment. While adhering to U.S. Pharmacopeia (USP) guidelines, Strive surpasses these minimum requirements by integrating Pharmaceutical Good Manufacturing Practice (P-G-M-P) standards. This means rigorous testing at multiple stages of the compounding process, including third-party verification of raw ingredients and frequent potency checks to ensure that medications are safe, effective, and tailored to individual needs.
2. Providing Choice: Strive stands as a disruptor in the healthcare industry, advocating for patient and provider freedom and choice in their healthcare journey. By offering personalized medications that cater specifically to individual needs, Strive challenges the status quo of impersonal, one-sizefits-all solutions often pushed by Big Pharma.
3. Commitment to Innovation: Strive is not just about delivering medications; it’s about leading a movement. With a focus on educating providers and patients about alternative medication options, Strive aims to foster a more informed and health-conscious society. Their approach goes beyond merely fulfilling prescriptions; they are dedicated to advancing the understanding and accessibility of personalized medicine through educating doctors and patients alike. They believe that educating the world on the value of compounded medications will be the tide that raises all ships.
4. Support and Transparency: Strive values the trust of its patients and partners, which is why it embraces scrutiny and maintains transparency in its operations. Their proactive stance on quality control and adherence to going above and beyond the highest standards underscores their dedication to delivering medications that truly make a difference. Strive’s sales organization is committed to their clinics being supported and enabled rather than feeling “sold to.” Every interaction with a Strive representative will reflect Strive’s commitment to you and your patients’ experience.
For those seeking a more personalized, transparent, and quality-driven approach to medication, Strive Compounding Pharmacy offers a compelling alternative to traditional Big Pharma. Any provider can begin prescribing compounded meds. Whether you’re new or experienced in prescribing compounded medications, Strive also provides clinical education and support to deepen your understanding and confidence.
JOIN THE STRIVE PROVIDER NETWORK
Explore how Strive can enhance your health and wellness experience by visiting www.strivepharmacy.com.
Join the movement towards better health and start prescribing Strive’s medications today! Follow Strive on Instagram @strivepharmacy.
Staying hydrated is one of the simplest and most effective remedies for colds and flu. When you have a fever, the body loses fluids through sweat, leading to dehydration. Drinking water, herbal teas, and broths can help thin mucus, reduce congestion, and ease symptoms like sore throats.¹ Warm liquids, in particular, can provide immediate relief for nasal congestion and sore throats by improving mucus flow.
Honey is an age-old remedy for soothing coughs and sore throats. Its thick consistency coats the throat, providing temporary relief from irritation. Research supports honey’s effectiveness, showing that it can be as effective as over-the-counter cough suppressants, especially in children one year and older.² Honey also has antibacterial properties that may help fight infections.
How to use: Mix 1-2 teaspoons of honey in warm water or tea for relief.
Steam inhalation is a well-known natural remedy for relieving nasal congestion. Inhaling warm, moist air can loosen mucus, making breathing easier. You can enhance the experience by adding essential oils like eucalyptus, which has antiviral and anti-inflammatory properties.³
How to use: Boil water, pour it into a bowl, drape a towel over your head, and inhale the steam for 10-15 minutes.
Saltwater gargles are simple yet effective for treating a sore throat. The salt helps reduce swelling by drawing out excess moisture from inflamed tissues, and it can also loosen mucus, making it easier to expel.⁴
How to use: Mix 1/4 to 1/2 teaspoon of salt in 8 ounces of warm water and gargle several times daily.
Herbal teas made from ingredients like ginger, echinacea, and chamomile are popular cold and flu remedies. Ginger has anti-inflammatory properties that can reduce throat pain and congestion. Echinacea is believed to boost the immune system, and chamomile can promote relaxation and better sleep, which is crucial for recovery.⁵
How to use: Steep fresh ginger slices or herbal tea bags in boiling water for 5-10 minutes and drink throughout the day.
There are many myths surrounding cold and flu treatments. Let’s separate fact from fiction.
Fact: While vitamin C is essential for a healthy immune system, research shows it doesn’t prevent the common cold. However, regularly taking vitamin C supplements can slightly reduce the duration and severity of cold symptoms, especially for individuals who engage in intense physical activity or are exposed to cold environments.⁶
Fact: Antibiotics treat bacterial infections, not viral infections like the common cold or flu. Unnecessarily taking antibiotics can contribute to antibiotic resistance.⁷ The best way to manage viral infections is through supportive care, such as rest, fluids, and symptom relief.
Fact: There’s no scientific evidence to support starving yourself during a fever. In fact, it’s essential to nourish your body with easy-to-digest, nutrient-rich foods to help your immune system fight off infection. Soups, fruits, and vegetables provide essential vitamins and minerals that aid in recovery.⁸
Fact: Despite this common belief, scientific studies have found no significant link between dairy consumption and increased mucus production. For most people, drinking milk when they have a cold is perfectly fine and may even provide needed calories and nutrients.⁹
While natural remedies can provide comfort and relief for cold and flu symptoms, it’s important to recognize when symptoms warrant professional medical attention. Seek medical help if you experience:
- High fever lasting more than three days
- Difficulty breathing or shortness of breath
- Chest pain or pressure
- Severe headache or confusion
- Persistent vomiting
These could be signs of a more severe infection, such as pneumonia, bronchitis, or complications from the flu.
A balanced approach is key when dealing with colds, flu, or congestion. Combining timetested home remedies with proper rest, hydration, and over-the-counter medications (as needed) can help your body recover more comfortably. However, it’s essential to avoid falling for common myths and misconceptions about cold and flu treatments. While natural remedies like honey, steam inhalation, and herbal teas can offer relief, it’s crucial to understand the limitations of these treatments and when to seek professional care.
Natural remedies provide valuable support during cold and flu season but are not substitutes for medical treatment when symptoms escalate. Be cautious of myths, stick to sciencebacked remedies, and remember that prevention—through hand washing, getting enough rest, and staying hydrated—is often the best remedy of all.
DR. KEN DAVIS
Iwake up at 5 am without an alarm. Rolling out of bed, I weigh myself at 203 pounds. Right on track: I will compete at the national bodybuilding championships in three weeks. My goal is to compete, weighing 199 pounds. I have been systematically reducing my body weight by one pound per week for the past 16 weeks. This slow-loss strategy strips the last vestiges of body fat off my physique without losing any of my hard-earned muscle mass. If you lose body fat too quickly, you’ll lose as much muscle because your body will sense starvation and cannibalize muscle to spare precious body fat.
Part of my morning regimen is rehydration, where I drink 32 ounces of water over a two-hour period. I dress, head to the kitchen, brew some coffee, and check my notifications. Awake and alert, I head to the garage for a 30-minute “fasted” cardio training session. My goal is to attain and maintain a 120 beatsper-minute session average. This is 80% of my age-related heart rate maximum.
When you do cardio every morning, you get good at it. I powered through my 30-minute session; done, dripping sweat, I hit the shower. At 7 am, I eat the first of my six meals: an egg white omelet with mixed vegetables. Today being a Saturday, I headed to my home office for three hours of paperwork and bill paying. At 10 am, I headed back to the kitchen and consumed an 8-ounce serving of turkey and a small garden
salad. Then it was time for yard work: mowing the grass and cleaning up afterward took until 1 pm.
It was time for my third meal: a serving of haddock, rice, and asparagus. I was to meet Paul, my training partner, at the gym at 2 pm, so I changed, retrieved a Tupperware container with a pre-cooked meal (beef patty, garden salad, sweet potato) and commenced the 30-minute drive to the gym. I greeted Paul, and we immediately got to work. This would be chest and arm day and take 90 minutes to complete. Today’s menu was the Smith machine bench press, dumbbell incline press, pec dec machine, and cable crossovers. Forty-five minutes later, my chest and delts were pumped and exhausted.
Our bicep routine was standing barbell curls, seated incline curls, preacher bench curls, and machine curls. For our triceps, single dumbbell overhead triceps press, dips, triceps pushdowns, and rope-handle pushdowns. Four sets for every exercise, each set heavier than the prior set. Reps ranged from a low of 8 reps to a high of 12 reps. Paul is stronger and younger, a perfect training partner. He pushes me, spots me, corrects my form, and gives me “forced reps” when required. I glanced at the gym wall clock. Our session lasted one hour and seventeen minutes.
Exhausted, drenched in sweat, shaking slightly, I retrieve my Tupperware container and ravenously rip into my fourth meal
of the day. This food revives me. I gather my gear and head home, shower, and take a 45-minute power nap. Refreshed, I drink another coffee. Later, I meet friends at a local Greek restaurant. I order a giant Greek salad, lamb chops, and quinoa. I then head back home and watch a movie.
Before bed, I have my sixth and final meal of the day, a large protein shake that delivers 50 grams of high BV protein. Taking the shake before bed will keep muscle-sparing protein in my system as I sleep. I fall into a deep, refreshing sleep and cannot wait for the next day. As I sleep, I swear I feel my arms and chest growing.
Every exercise I do, every bite of food I take, every sip of liquid I drink, everything I do is related to improving my health, performance, and physique. Everything I do is preplanned. Periodization is just a fancy word for extensive preplanning. Implementing the periodized lifestyle is the essence of bodybuilding. Pros use periodization to improve their performance and physique, and so should you.
James is a hypothetical stereotypical out-of-shape, 45-year-old business executive. He wants to take ten weeks to lean out and shape up for the class reunion. The strategy is to reduce body weight by two pounds a week during weeks one through six, then reduce one pound per week in weeks seven through ten, 15 pounds total. The deadlift shows his periodized progression. A periodized progression is established for each of the eight progressive resistance exercises he performs twice weekly.
Cardio is critical. Wearing a heart rate monitor enables a numeric rendering of aerobic intensity. A 45-year-old has a 100% heart rate max of 175 BPM. He commences with four weekly high-intensity power walks. The target heart rate increases slightly each week; the session duration is extended by two minutes. Endurance is thus stair-stepped upward. At the end of 10 weeks, he deadlifts 215 pounds. He ends by powering through daily 35-minute sessions while maintaining a 130-beats-per-minute rate, weighing a now streamlined and muscled-up 180 pounds.
1. Insufficient Progressive Resistance Intensity: To build strength and muscle, subject the targeted muscle to stressors sufficient to trip the hypertrophy switch. The body must wrestle with poundage at the limit of current capacities. A submaximal effort is insufficient; the ideal “set” ends with a barely completed final rep. If there is no struggle, muscle gain will not be realized.
2. Insufficient Cardiovascular Training Intensity: Aerobic exercise is cojoined with disciplined dieting, thus forcing the body to oxidize fat. Cardio conditioning enables the athlete to train harder and longer. Do you sweat? If you do not, it is unlikely the intensity generated is sufficient. The elite will perform early morning fasted cardio to amplify fat burning.
3. Insufficient Dietary Discipline: Transformational fitness is based on dietary discipline. Clean up your eating habits! Eliminate highly inflammatory ultra-processed foods and enable detoxification to commence. Adequate nutrition is strict and unbending: there are no cheat days, no cheat meals, and no dietary Mulligans. Meals are nutrient-dense power foods, natural, fresh, organic, and wholesome—our philosophy: the expert use of regular food.
4. Lack of Tangible Results: Enthusiasm is the solar power of transformative fitness. Measurable results in performance and physique reflect the effort. Weekly increases in performance produce changes in the physique; muscle grows, and fat oxidizes. Clean eating amps energy and clears mental fog. Those unable to generate results understandably quit. Ferocious adherence generates measurable results; results create enthusiasm that continually revitalizes the effort.
By Hannah H.
As the days are getting shorter and colder, it can be easy to be less social and active during the day.
It’s challenging to want to get out of bed and work out when the sun hasn’t risen yet and the cold stings your lungs. For some, it can be a challenge to face dreary days. We’d rather stay inside than make an effort to surround ourselves with community. Our environment can significantly impact how we feel emotionally, disrupting our daily habits and relationships. Let’s spend some time exploring three ways to regulate our emotional health so we can continue living healthy lives throughout every season.
Our physical health directly impacts our mental and emotional health. There is little separation between the two. Investing in our physical health can be accomplished by focusing on the food we eat, regular exercise, the fabrics we wear, and the treatments we use on our skin.
Walking is the perfect way to start incorporating daily exercise into your routine. Bundling up and going for a 15-minute walk can help get your blood flowing and wake you up to start the day. Once you feel ready to start adding weight lifting, sit down and write out a five-day exercise split. This keeps it simple until you feel ready to move on to heavier weights or more advanced exercises. Some preliminary research can go a long way regarding what exercises target which muscle groups, different ways to split your exercises, and safe lifting techniques. Once you have your workout plan set up and running, you’ll start feeling better physically with regular exercise because your body is getting endorphins. Endorphins are our ‘happy chemicals,’ which make exercising a great way to combat rainy day blues.¹
Comfort food, like a hot soup packed with nutrients and protein, can also be a helpful pick-me-up. When we get the proper vitamins and other sustenance we need through hearty foods, it helps our body (and, therefore, our brains) function seamlessly. Eating enough protein also assists in supplying the necessary amino acids to produce serotonin, providing an easy solution for emotional regulation.²
Our circadian rhythm plays a significant role in how we feel throughout the day. If we are tired when we wake up, we’ll drag ourselves through our morning, work, and evening routines or just give them up altogether because it’s too exhausting. So, how do we combat fatigue at the start of our day?
One of the most pressing problems our society currently faces is the lack of natural sunlight replaced with blue light from early morning or late night scrolling. One way to combat fatigue throughout the day is to replace scrolling with 15 minutes of morning sunlight and 15 minutes of evening light to start and end your day. That morning light will wake your body up, signaling to it that the day is starting. Similarly, letting your body take in the sun setting and not having artificial light disrupt your circadian rhythm will help your body understand it needs to start producing melatonin to prepare you for bed.³
Habit stacking can help you replace that morning and evening scroll through your phone. If you have another habit you’d like to incorporate into your daily routines, like reading more or going for a walk, habit stack that with getting your first and last 15 minutes of sunlight. For instance, you could sit on your porch or in a nearby park and journal to start your day.
Another easy way to combat blue light being the first and last thing you see is to charge your devices in a different room at night. This can also keep you from seeing negative news stories first thing in the morning or last thing at night, so you keep your mind at peace and don’t ruminate over things out of your control before bed.
Incorporating these new habits can get you out of that coldweather slump and have better energy and mental health throughout your day.
There have been multiple studies that have proven that people with healthy friendships have improved mental health and live overall healthier lives.⁴ Being with friends and family we enjoy being around can help keep our spirits high during drearier days.
Even though finding outdoor activities can be more difficult, be sure to be in your community regularly to help with emotional regulation. This can be anything from a game night to a shared meal once a week or a run club. Any kind of shared interest that’s regularly on your calendar can give you something to look forward to and keep you routinely in touch with people who can help uplift and encourage you, and you can return the same for them.
While fall and winter bring in colder and shorter days, your emotional and mental health doesn’t have to suffer through it! Combating a case of the blues can start with a simple walk, putting devices away at night, or chatting with a close friend. It is easy to support your brain health by starting with your physical health through exercise and eating well and your emotional health through stimulating and encouraging conversations with friends. If you feel alone or struggle with more than just being a little down than usual, it is always good to seek professional help or call 988 for support.
1. Send all inquiries for Eric Broser to bodyfx2@aol.com.
2. Website: www.broserbuilt.com
3. Free Online Coaching Consultations are available here: https://coach.broserbuilt.com/
4. Spellbound Nutrition physique altering supplements: www.spellbound-nutrition.com
1. Follow along on our Instagram account to get more recipes and step-by-step guides for healthy seasonal treats @topdoctormagazine.com.
1. To book an event or to learn more about speaking engagements, email ashleigh@uplift-gym.com and/or Ben@benvelazquez.com.
2. Stay Connected! Follow Ashleigh and Ben on social media at @up_lift_gym and @benvelazqueznyc.
1. Explore how Strive can enhance your health and wellness experience by visiting www.strivepharmacy.com.
2. Join the movement towards better health and start prescribing Strive’s medications today!
3. Follow Strive on Instagram @strivepharmacy.
1. Harvard Health Publishing. “Hydration and Colds: What You Need to Know.” Harvard Health. https://www.health.harvard.edu.
2. Mayo Clinic. “Honey as a Cough Suppressant.” Mayo Clinic. https://www.mayoclinic.org.
3. Healthline. “Steam Inhalation: Benefits for Colds and Flu.” Healthline. https://www.healthline.com.
4. WebMD. “Gargling Salt Water for a Sore Throat.” WebMD. https://www.webmd.com.
5. National Institutes of Health. “Herbal Teas for Colds: What Works?” NIH. https://www.nih.gov.
6. WebMD. “Vitamin C and the Common Cold: Myths vs. Facts.” WebMD. https://www.webmd.com.
7. Centers for Disease Control and Prevention. “Antibiotic Use and Resistance.” CDC. https://www. cdc.gov.
8. Harvard Health Publishing. “Hydration and Colds: What You Need to Know.” Harvard Health. https://www.health.harvard.edu.
9. Cleveland Clinic. “Dairy and Mucus Production: The Myths.” Cleveland Clinic. https://www.clevelandclinic.org.
1. Dr. Ken Davis is available for speaking engagements, workshops and coaching sessions. He can be reached at info@davisahs.com, 973.744.7447 or Davis Advanced Health System, 66 Park St., Suite 101, Montclair, NJ 07042.
1. Cleveland Clinic Medical. “Endorphins: What They Are and How to Boost Them.” Cleveland Clinic, May 1, 2024. https://my.clevelandclinic.org/health/body/23040-endorphins.
2. Aayushi Gupta. “Anger Management Tips: 6 Foods to Avoid When You Feel Angry.” Healthshots, June 14, 2023. https://www.healthshots.com/healthy-eating/nutrition/anger-management-tips-6foods-to-avoid-when-you-feel-angry/.
3. cookwithangelika. “Can’t Afford an Expensive Red Light Therapy Device? Just Go Outside during Sunrise!” Instagram, November 7, 2023. https://www.instagram.com/reel/CzWeTw2JmkK/?utm_ source=ig_web_copy_link&igsh=MzRlODBiNWFlZA%3D%3D.
4. Abrams, Zara. “The Science of Why Friendships Keep Us Healthy.” American Psychological Association. American Psychological Association, June 1, 2023. https://www.apa.org/monitor/2023/06/ cover-story-science-friendship.
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