“A
WOMAN ON A MISSION IS UNSTOPPABLE.”
EVELYN FLAHARTY
IFBB FIGURE PRO
Publisher: John Highland
Editor In Chief: Hannah H.
Graphic Designer: Laura Poyner
Contributing Authors: Luke Argue, Louisa Emhof, Riley George, Hannah H., Mălina O.R., Ashleigh Quint, Ann Y.
Cover Photo Credits: Jay Fuertez, Photographer - Dallas, Texas
PUBLICATION TEAM EXECUTIVE TEAM
Vice President of Development: Mark Carvalho
Business Director: Rob Fletcher
Fractional Marketing Officer: Craig Handley
Advisory Board: Dr. Ken Davis, Joseph Krieger
Executive Assistant: Michelle Richardson
CONTRIBUTORS MAGAZINE
A LETTER FROM THE EDITOR
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.
TABLE OF CONTENTS
Three Delicious Drinks To Help You Meet Your Protein Goal
ELDOA: A Tribute To Dr. Guy Voyer Pioneer Of Postural Health
What Is Stress Tracking?
70 and Sensational: The Inspiring Journey Of Evelyn Flaharty
The Best Probiotics For Women
Top 5 Shampoos For Your Hair
Sleep Debt: Can I Pay It Off?
Three Delicious Drinks to Help You Meet Your Protein Goal
By Hannah H
We 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
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.
ELDOA
A TRIBUTE TO DR. GUY VOYER PIONEER OF POSTURAL HEALTH
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.
THE LIFE AND LEGACY OF DR. GUY VOYER
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.
THE INVENTION OF ELDOA: A VISION FOR SPINAL HEALTH
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.
THE IMPACT OF ELDOA ON ATHLETES AND EVERYDAY INDIVIDUALS
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.
SAMPLE DAILY POSTURAL ELDOA PROTOCOL
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.
CONCLUSION
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
SAMPLE PHOTOS OF DAILY POSTURAL ELDOA PROTOCOL
T6/T7
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
70 and Sensational
THE INSPIRING JOURNEY OF
EVELYN FLAHARTY
By Riley George
Evelyn “Evy” Flaharty is no stranger to transformation.
After an illustrious corporate career spanning over three decades, she’s crafted a life that defies expectations. A bilingual business executive with a degree from the Lubin School of Business at Pace University, Evelyn dedicated 35 years of her life to Corporate America, working in finance and information systems. Her work brought her around the world, allowing her to experience diverse cultures and challenges. However, fitness and health were not a primary focus during those years.
“I never worked out in my 30s or 40s,” she admitted, “and never thought about nutrition.” But as she crossed into her fifties, Evelyn felt changes creeping in. “I started to put on a few pounds and no longer felt like the young, energetic girl I used to be. Instead, I felt tired all the time,” she recalled.
She realized that even though she was still young at heart, her body needed a wake-up call. Determined to regain her vitality, Evelyn decided it was time to focus on her health.
At first, Evelyn’s goal was simple: get in shape by joining a gym and participating in aerobic classes.
“Lifting weights wasn’t something I had ever envisioned,” she said, “and words like ‘bodybuilder’ or ‘athlete’ certainly did not apply to me.”
But life had a twist in store for her. During a routine physical, Evelyn was diagnosed with thyroid cancer and subsequently had her thyroid removed. Rather than seeing the diagnosis as a setback, Evelyn saw it as a sign—a second chance to take control of her health.
She explained, “My faith is strong, and I’ve always believed everything happens for a reason. I refused to be a victim or to let my thyroid issues define me.”
Fueled by a renewed sense of purpose, Evelyn embraced weightlifting and soon found herself drawn to the world of bodybuilding.
In her mid-fifties, Evelyn entered her first bodybuilding competition and discovered an unexpected passion. She continued to compete, eventually earning her IFBB Pro card in Women’s Figure and launching a new career in fitness. Her story has inspired many, and she now dedicates her time to empowering others through Aging Evolution, LLC, a worldwide community for mature adults who prioritize health and defy their age. Evelyn has also become a motivational speaker, fitness model, and mentor, using her journey to inspire others to believe in themselves and pursue their dreams.
The Power of Reinvention in Fitness and Health
Evelyn’s journey is an inspiring testament to the power of reinvention, a story that resonates with anyone feeling the effects of aging or contemplating a significant life change. After her cancer diagnosis, Evelyn’s perspective on health, aging, and fitness transformed dramatically. Far from retreating into fear, she chose to empower herself, embracing bodybuilding as a way to rebuild both her physical and mental strength.
Building muscle mass was an essential part of her transformation. For Evelyn, weightlifting offered more than just physical strength—it became a source of inner resilience. Research shows that weight training can combat agerelated muscle loss and significantly improve overall health.¹ According to Evelyn, multiple studies published in the Journal of Applied Physiology highlight that resistance training not only increases muscle mass but also supports metabolic health, reduces the risk of osteoporosis, and enhances cardiovascular fitness.² These benefits were life-changing for Evelyn, giving her a renewed sense of confidence and vitality that she hadn't experienced in years.
Bodybuilding and Aging: Why It’s Never Too Late
For Evelyn, bodybuilding was initially just an experiment, a way to boost her fitness and regain her energy. But over time, she realized that her body was capable of more than she’d imagined. Evelyn often competed against women significantly younger than her when she first started her career. This achievement would be impressive at any age, but it's particularly inspiring for women 50 and over, who may feel societal pressure to slow down or limit their ambitions. Evelyn’s message is clear: aging doesn’t mean giving up on dreams; in fact, it’s an opportunity to explore new ones.
Aging is often associated with losing muscle mass and bone density, conditions that can lead to frailty and limited mobility. The National Institute on Aging states that adults can lose between 3% and 8% of their muscle mass per decade after age 30, with an even greater rate of decline after 60.3 However, resistance training and bodybuilding can reverse these trends, helping individuals maintain strength, independence, and a high quality of life well into their senior years.
For Evelyn, weightlifting did just that. It helped her preserve her physical health and improve her confidence and resilience in the face of adversity. Her journey demonstrates the importance of challenging societal norms around aging, fitness, and the expectations placed on mature adults.
The Impact of Nutrition and Lifestyle on Healthy Aging
In addition to weightlifting, Evelyn's commitment to health required a dramatic shift in her lifestyle and nutrition. She transformed her diet to focus on nutrientdense foods, emphasizing lean proteins, complex carbohydrates, and healthy fats.
A well-balanced diet is crucial for building muscle, and Evelyn knew that proper nutrition would fuel her workouts and aid in her recovery.
Research underscores the importance of nutrition in aging gracefully. A study in the American Journal of Clinical Nutrition found that a high-protein diet is critical for older adults engaged in resistance training, as it supports muscle growth and aids in recovery.⁴ Furthermore, antioxidants and anti-inflammatory foods, such as leafy greens, berries, and fatty fish, play a significant role in combating oxidative stress and promoting longevity. Evelyn's approach to nutrition, like her approach to fitness, emphasizes balance, moderation, and mindfulness, all of which contribute to a healthy and sustainable lifestyle.
Overcoming Physical and Mental Challenges
Evelyn’s journey was not without its challenges. In addition to the physical demands of bodybuilding, she had to overcome the mental hurdles of facing one’s vulnerabilities. For Evelyn, her thyroid cancer diagnosis served as a profound wake-up call, urging her to take charge of her health and mindset. Instead of dwelling on her scar, she began to view it as a badge of courage, symbolizing her strength and resilience.
Bodybuilding is often as much a mental challenge as it is physical, requiring dedication, discipline, and a strong sense of purpose. For Evelyn, the sport provided a structured outlet for her energy and offered a way to channel her determination and drive into something tangible. In a 2019 study published in Frontiers in Psychology, researchers found that physical activities like weightlifting can positively impact mental health, reducing anxiety and boosting self-esteem.⁵ Evelyn's story
exemplifies how bodybuilding can provide a sense of purpose and empowerment, especially when life takes unexpected turns.
Aging Evolution: Building a Community of Ageless Warriors
Evelyn’s journey inspired her to share her experience with others. This led to a partnership with Phil Dodson to create Aging Evolution, LLC, an online community where people of all ages can connect, share experiences, and celebrate their commitment to health and fitness. Aging Evolution is more than a business; it’s a movement that promotes the idea that age is just a number and anyone can achieve greatness at any stage of life. Through Aging Evolution, Evelyn supports mature adults in prioritizing longevity, health, and fitness.
The success of Aging Evolution demonstrates a growing trend of people rejecting traditional notions of aging. From fitness enthusiasts to professional athletes, individuals across the globe are proving that physical and mental growth is possible at any age. By fostering a supportive community, Aging Evolution provides a platform where members can find encouragement, motivation, and inspiration to pursue their own fitness journeys, regardless of their age or fitness level.
Inspiring Others to Pursue Their Dreams
Today, Evelyn uses her story to inspire others. As a mentor, motivational speaker, and fitness model, she empowers others to believe in their potential. Through her own transformation, Evelyn has shown that it’s never too late to pursue a passion or change the course of one’s life. Her message resonates with people of all backgrounds and ages,
proving that the key to living a fulfilling life lies in resilience, self-belief, and a willingness to embrace change.
Evelyn’s achievements have been recognized in various media outlets, including television segments and fitness magazines. Her story has captivated audiences, particularly those who may feel that age limits their potential. Evelyn is a reminder that each day offers a new opportunity to start fresh and chase after one’s dreams.
A Legacy of Strength, Reinvention, and Inspiration
Evelyn Flaharty’s journey is a testament to the power of resilience, reinvention, and living with purpose. Her life embodies a timeless message: the potential for growth, strength, and accomplishment knows no age limit. Evelyn has spent decades forging a path that exemplifies courage and determination, both in her corporate career and later in the fitness industry. When most people might have begun to think about slowing down, Evelyn began a transformative journey instead, proving that a setback—in her case, a cancer diagnosis—could indeed be a catalyst for profound personal growth.
Through her experiences, Evelyn has redefined the meaning of aging gracefully, choosing instead to age boldly. Her bodybuilding achievements prove that strength, energy, and health are within reach at any age if approached with the right mindset. In defying traditional expectations, Evelyn has inspired countless others who feel limited by age or past choices. She has shown that health and fitness aren’t just about physical appearances—they’re about vitality, confidence, and creating a life worth celebrating. Her own physical transformation serves as a beacon of possibility, encouraging
Richard G. Martinez - Dallas/Fort Worth, Texas
Richard G. Martinez - Dallas/Fort Worth, Texas
others to pursue their dreams with unwavering focus and resilience.
Yet Evelyn’s legacy extends beyond her personal accomplishments. Through Aging Evolution, Evelyn and Phil have created a space for others to embrace and celebrate their own fitness journeys. The community has become a global movement of individuals who, like Evelyn, believe that age should empower, not limit, one’s potential. Aging Evolution is more than a fitness brand; it’s a collective affirmation that each stage of life offers new possibilities. Evelyn’s leadership within this community has given adults over 50 a voice in the fitness world, one that champions resilience, respect, and a commitment to health that transcends all boundaries.
Today, Evelyn’s influence continues to grow as she shares her story worldwide through speaking engagements, mentorship, and media appearances. She has transformed from a corporate leader into a role model and an inspiration, reaching people across generations. Her scars, once symbols of a difficult journey, are now her badges of courage, reflecting the strength and determination that she brings to every part of her life. Evelyn has become a mentor to countless individuals, reminding them that obstacles can be opportunities and that strength—both mental and physical—is born from confronting life’s challenges head-on.
Evelyn's story offers hope for those who might feel held back by age, doubt, or previous limitations. Her path illustrates that it’s never too late to pursue a passion, set new goals, or
redefine oneself. Her message isn’t just about fitness; it’s about empowerment, resilience, and believing in the boundless possibilities that come with each new day. As Evelyn continues to lead by example, her journey stands as a timeless legacy—a reminder that the pursuit of health, happiness, and fulfillment is a lifelong endeavor that becomes richer, more rewarding, and more inspiring with age.
In this way, Evelyn’s legacy is not just her own; it belongs to all those she has inspired and those who will continue to draw strength from her story. Hers is a journey of courage, tenacity, and joy that will undoubtedly continue to motivate people to embrace their own dreams and redefine what it means to live fully at every age. Evelyn’s life and the community she’s built echo a powerful truth: we each have the ability to shape our futures and live lives of passion and purpose— regardless of the years behind us.
Visit Evelyn’s website at EvelynFlaharty. com to get in touch. Follow her social media accounts: YouTube: Evelyn Flaharty, YouTube: Workouts
With Evelyn Flaharty, Instagram: @ffmusclesandcurves, TikTok: @ evelynifbbpro, and Facebook: Evelyn Flaharty. You can also watch ‘Aging Evolution’ now by scanning the QR code on the back cover!
Pure, Ancient, Moroccan Skincare
Nourish Your Skin and Awaken Your Glow
SHOP OUR COLLECTION
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.
REFERENCES AND RESOURCES
THREE DELICIOUS DRINKS TO HELP YOU MEET YOUR PROTEIN GOAL
1. Young, Micaela. “How Much Protein Do You Need to Eat Every Day?” EatingWell, September 15, 2023. https://www.eatingwell.com/article/290496/this-is-how-much-protein-you-need-to-eat-every-day/.
2. Ibid.
3. Ibid.
4. Green, Monica. “Maximize Gains By Distributing Protein Effectively | Nutritionist ExplainsMYPROTEINTM.” MYPROTEIN, April 14, 2022. https://us.myprotein.com/thezone/nutrition/ protein-timing-distribution/.
5. Meakin, Connor. “Bone Broth for Gut Health: Healing Your Gut Naturally.” Bluebird Provisions, November 2, 2023. https://bluebirdprovisions.co/blogs/news/bone-broth-for-gut-health#:~:text=Bone%20broth%20is%20full%20of,gastric%20juices%20in%20your%20gut.
ELDOA: A TRIBUTE TO DR. GUY VOYER, PIONEER OF POSTURAL HEALTH
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.
3. Photos used from Dr. Guy Voyer’s Postural Guide, The ELDOA Manual 2003
WHAT IS STRESS TRACKING?
1. Wikipedia Contributors. “Thoracic Diaphragm.” Wikipedia. Wikimedia Foundation, December 21, 2019. https://en.wikipedia.org/wiki/Thoracic_diaphragm.
2. Read this article and more on topdoctormagazine.com.
70 AND SENSATIONAL: THE INSPIRING JOURNEY OF EVELYN FLAHARTY
1. Cover Photo Credits: Jay Fuertez, Photographer - Dallas, Texas
2. All other Photo Credits: Richard G. Martinez - Dallas/Fort Worth, Texas
3. Website: EvelynFlaharty.com
4. Youtube: Evelyn Flaharty
5. Youtube: Workouts With Evelyn Flaharty
6. Instagram: ffmusclesandcurves
7. TikTok: @evelynifbbpro
8. Facebook: Evelyn Flaharty
THE BEST PROBIOTICS FOR WOMEN
1. Green, Sydney, and Eliza Savage. “The Best Probiotics for Women, according to a Dietitian Nutritionist.” Byrdie, August 6, 2024. https://www.byrdie.com/best-probiotics-for-women.
2. Valenti, Lauren. “The Complete Guide to Probiotics, from Supplements to Kombucha.” Vogue, November 26, 2021. https://www.vogue.com/article/best-probiotics-for-women-digestive-health-supplements-fermented-foods-drinks-kombucha-kefir-diet-exercise.
3. Villines, Zawn, Nadia Zorzan, and Danielle Dresden. “12 Best Probiotics for Women 2024: Gut, Vaginal, and Overall Health.” Medicalnewstoday.com, July 29, 2024. https://www.medicalnewstoday. com/articles/best-probiotics-for-women.
4. Krstic, Zee. “The Right Time to Take Probiotics for the Most Benefits, according to Experts.” Good Housekeeping, May 15, 2023. https://www.goodhousekeeping.com/health/a35999079/best-time-totake-probiotics/.
TOP 5 SHAMPOOS FOR YOUR HAIR
1. Colizza, Christina. “The 13 Best Shampoos for Every Scalp and Hair Type.” NBC News, May 18, 2021. https://www.nbcnews.com/select/shopping/best-shampoo-ncna1267588.
2. Ibid.
3. Ibid.
4. Ibid.
5. Ibid.
6. Ibid.
7. Schleehauf, Brooke. “Tips for Healthy Hair.” www.aad.org, August 12, 2024. https://www.aad.org/ public/everyday-care/hair-scalp-care/hair/healthy-hair-tips.
8. Schweiger Dermatology Group. “Rina Weimann (Allawh), MD, FAAD | Schweiger Dermatology Group.” Schweiger Dermatology Group, July 26, 2024. https://www.schweigerderm.com/providers/ rina-weimann-allawh-md-faad/.
9. Colizza, Christina. “The 13 Best Shampoos for Every Scalp and Hair Type.”
10. Ibid.
11. Ibid.
12. American Academy of Dermatology Association. “10 Hair-Care Habits That Can Damage Your Hair.” www.aad.org. Accessed December 4, 2024. https://www.aad.org/public/everyday-care/hairscalp-care/hair/habits-that-damage-hair.
SLEEP DEBT: CAN I PAY IT OFF?
1. Newsom, Rob, and Dr. Anis Rehman. “Sleep Debt: The Hidden Cost of Insufficient Rest.” Sleep Foundation, January 16, 2024. https://www.sleepfoundation.org/how-sleep-works/sleep-debt-andcatch-up-slee.
2. Ibid.
3. Lee, Soomi. “Naturally Occurring Consecutive Sleep Loss and Day-to-Day Trajectories of Affective and Physical Well-Being.” Annals of Behavioral Medicine : A Publication of the Society of Behavioral Medicine, April 2022. https://pubmed.ncbi.nlm.nih.gov/34223608/.
4. Kitamura, Shingo, Yasuko Katayose, Kyoko Nakazaki, Yuki Motomura, Kentaro Oba, Ruri Katsunuma, Yuri Terasawa, et al. “Estimating Individual Optimal Sleep Duration and Potential Sleep Debt.” Scientific Reports, October 24, 2016. https://pubmed.ncbi.nlm.nih.gov/27775095/.
5. “Medical Information and Health Advice You Can Trust.” Healthline. Accessed August 21, 2024. https://www.healthline.com/.
SCAN HERE
Stay up to date on the latest health and wellness news. Follow us on Instagram by scanning the QR Code to the left.
