BIOHACKER EXPO, FEB 28 - MAR 1, 2025 IN MIAMI
I WANT PEOPLE TO HAVE ACCESS TO CLEAR DIRECTIVES ON WHAT IT TAKES TO BE HEALTHY.
- Sandy Martin
PUBLICATION TEAM
Publisher: John Highland
Editor In Chief: Hannah H.
Graphic Designer: Laura Poyner
Contributing Authors: Riley George, Nathan Pipkin, Ashleigh Quint, Gentry Shannon
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
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.
26 TABLE OF CONTENTS
10 16 20 26 38 44 48
The Hidden Role Of Minerals In Thyroid Health: What Every Woman Should Know Healthy Aging: 3 Diet Changes Women Over 50 SHould Make Bright & Early: How Your Sleep Schedule Can Help You Fight Depression
An Interview With Sandy Martin: Founder & CEO Of Biohacker Expo Protecting Your Skin: Avoiding Common Irritants Food Additives Banned In Europe But Not America Natural Remedies For Colds, Flu, And Congestion: What Works And What Doesn't
The Hidden Role of Minerals in Thyroid Health
What Every Woman Should Know
By Evelyn Flaharty
As a Thyroid Cancer survivor, I am mindful of my thyroid health. While I had my thyroid removed as part of my treatment, there is a possibility of recurrence. Regular checkups and monitoring are critical to detect any recurrence early.
If you're managing a thyroid condition, chances are your focus has been on taking your medication as prescribed. But did you know certain minerals are just as crucial for keeping your thyroid and overall health in top shape? Selenium, zinc, and copper are three essential nutrients that play a key role in how your thyroid functions. Adding these minerals to your daily diet can make a real difference in how you feel and how effectively your thyroid works. I personally take these minerals in supplement form daily, but you can also achieve the same results by including certain foods in your diet. Below is a breakdown of what these minerals do and how you can easily include them in your diet.
The Big Three: Minerals Your Thyroid Loves
Selenium: The Hormone Activator
Selenium helps your body convert inactive thyroid hormones into their active form. This process fuels your metabolism and gives your body the energy it needs to function well.
Best Foods to Try: Brazil nuts are a superstar. Just one or two nuts a day can meet your selenium needs. Other great options include fish, eggs, and whole grains.
Zinc: The Balancer
Zinc stabilizes thyroid hormones and supports the immune system, which is especially helpful for people with thyroid-related fatigue or mood swings.
Best Foods to Try: Oysters top the list for zinc, but don’t worry if you don’t like seafood. Red meat, chicken, beans, and nuts are excellent sources, too.
Copper: The Supporter
Copper works behind the scenes, helping your body process iron and support enzymes that keep your thyroid running smoothly.
Best Foods to Try: For your daily dose, try avocados, nuts, seeds, and legumes like lentils.
Should You Get Tested?
If you’re taking thyroid medication, it’s a good idea to talk to your doctor about checking your mineral levels. A simple blood test can reveal if you’re low on selenium, zinc, or copper. If there’s a deficiency, your healthcare provider can help you tweak your diet or recommend safe supplements to get you back on track.
A Balanced Approach
Adding these minerals to your routine doesn’t mean you must overhaul your diet. Small, consistent changes like swapping in a handful of nuts for a snack or adding beans to your salad can go a long way.
It’s also worth remembering that too much of a good thing can sometimes backfire. For example, eating an excessive amount of Brazil nuts can lead to selenium overload. Stick to reasonable portions, and always check with your doctor before starting any new supplement.
Take Charge of Your Thyroid Health
Managing your thyroid condition isn’t just about medication. It’s about understanding what your body needs to feel its best. By incorporating selenium, zinc, and copper into your daily routine, you can give your thyroid the support it needs to thrive.
Take the time to learn what works for you, listen to your body, and partner with your healthcare provider to create a plan that works for your unique needs. Your thyroid and your overall wellness will thank you!
An Interview with Sandy Martin
FOUNDER & CEO OF BIOHACKER EXPO
BIOHACKER EXPO, FEB 28 - MAR 1, 2025 IN MIAMI
WHAT FIRST DREW YOU TOWARD BIOHACKING AS A PERSONAL PRACTICE?
At 45 years old, I was misdiagnosed with a traumatic brain injury after a poorly administered SPECT scan showed low activity in the front and back of my head. The tracer was administered while I was lying down, meditating, with my eyes closed for over 10 minutes. The neurologist insisted that a bump on my head when I was ten was coming back to haunt me. “I see this all the time,” he said. He prescribed Hyperbaric Oxygen Therapy, Neurofeedback, and a drug called Nimodipine (off-label) to open the blood vessels in my brain. I refused to take the drug despite significant pressure from the doctor and my husband.
Standing up for myself in that way was my first act as a biohacker. Oftentimes, biohacking isn’t what we do to our bodies; it’s what we choose not to do. Biohackers limit or avoid sugar and alcohol, reduce screen time at night, and restrict their feeding window. We’ll try many things, but biohacking usually starts with “No.”
HOW DO BIOHACKERS PERCEIVE THE MAIN HEALTHCARE SYSTEM?
Biohackers recognize that conventional healthcare often operates within tight constraints—insurance coverage, FDA approvals, and standardized treatment protocols. We understand that these safeguards aim to ensure patient safety and efficacy. Yet, we also see opportunities to supplement this system with advanced diagnostics and emerging therapies that aren’t insurance-approved.
It’s easy for Managed Care to dismiss biohacking as experimental because it operates outside their purview. However, Functional Medicine is rapidly expanding for doctors who want to diversify their practice with advanced testing, peptides, hormones, exosomes, plasma, hyperbaric oxygen therapy, photobiomodulation, cold plunge, PEMF, and more. Many functional and integrative practitioners already leverage these tools through cash-pay services, ultimately broadening the toolkit physicians can use to help patients achieve better long-term health outcomes.
WHAT
IS METABOLIC FREEDOM, AND WHY IS IT SO IMPORTANT
TO BIOHACKERS?
Biohackers don’t get hangry. More than any other goal, we value metabolic freedom to make use of glucose or ketones as needed to maintain our energy. This metabolic flexibility can help maintain stable energy levels, provide mental clarity, and reduce long-term health risks. By minimizing reliance on constant carbohydrate intake, we aim for a state that clinical evidence suggests can improve metabolic markers like insulin sensitivity, lipid profiles, and inflammatory markers.
Biohackers are resilient to whatever comes our way, whether a holiday indulgence or a missed meal. The food industry has created hangry food addicts that need snacks between meals to maintain balance. Biohackers do not generally experience this cycle of highs and lows.
COULD YOU SHARE A MOMENT IN YOUR OWN JOURNEY, SANDY, WHEN YOU REALIZED THAT A BIOHACKING APPROACH OFFERED ANSWERS THAT THE CONVENTIONAL HEALTHCARE PATH DID NOT?
I experienced sudden, severe brain fog that impaired normal cognitive functions. My first instinct was to see a neurologist, but this yielded my first misdiagnosis and off-label drug prescription of Nimodipine. By following my gut instincts, I had to get smarter about my body and curious about other possible causes.
If it weren’t for Dave Asprey, the “Father of Biohacking,” I wouldn’t know what was making me sick. His story about the toxic effects of mold on his brain aligned with my own experience, and this led me to a Functional Medicine doctor who could test me for mycotoxins. Though this test is outside the scope of conventional medicine, I believe the standard healthcare model would not have led me to find and resolve this problem in my body.
A Functional Medicine MD diagnosed me with CIRS, Chronic Inflammatory Response Syndrome, and I’m happy to say that five inflammation markers (hs-CRP, IL-1β, IL-6, IL-8 and TNF-α) are well within normal range after 4 years of biohacking. I did not use any conventional therapies or pharmaceuticals.
HOW ARE BIOHACKING
AND FUNCTIONAL MEDICINE SIMILAR AND DIFFERENT?
Biohacking and Functional Medicine share common goals for elevating health and well-being.
Functional Medicine practitioners adhere to a clinical framework guided by advanced testing and professional training to uncover the root causes of disease. It’s less focused on symptom management than conventional care and is not as free-wheeling as biohacking. Functional practitioners have advanced testing options that are not available directly to consumers, and they can be a profound resource for anyone seeking optimal health.
Biohackers tend to get ahead of themselves and try supplements and devices before identifying a root cause. This may be due to the expense of Functional Medicine. My doctor charged $600 an hour, and my first visit resulted in a total expense of $13,000 after all the tests were ordered.
Biohackers don’t want to go it alone. We want a trained professional to help us achieve our goals, but it’s incredibly expensive if we don’t do it on our own. Currently, the best options for at-home testing include
Function Health ($499) for everything but inflammation markers and Jinfiniti’s AgingSOS® Senescence & NAD Panel ($598) for five inflammation markers.
In the six months, I didn’t know what was wrong with me. I started biohacking without any real progress. Biohacking on its own is great for healthy people but not for sick people. Sick people need more than supplements and high-tech devices.
HAVE YOU EVER HAD AN EXPERIENCE WHERE BIOHACKING WENT TERRIBLY WRONG?
Yes, going it alone can be dangerous. Before I discovered Functional Medicine and that mold was the root cause of my symptoms, someone suggested I might be suffering from arsenic poisoning. I searched online for arsenic tests and took a “Heavy Metals” urine test on my own.
Without understanding what I was doing, I happened to take activated charcoal the night before I took the urine test. I was also unaware that crab cakes have a form of arsenic that is not known to be toxic to the body, and I’d eaten a crab cake 36 hours before my test.
The lab tech was so alarmed that she called me, saying, “I’m not supposed to call you.” That’s never a good start. “You have so much arsenic in your body, you might just die.” I went from happy to dying in 60 seconds flat. A friend referred me to a clinic for chelation. Fortunately, that clinic took my blood before starting treatment, and it turns out I didn’t have any heavy metal toxicity at all.
WHAT ARE SOME DIFFERENCES BETWEEN THE BIOHACKING AND LONGEVITY MOVEMENTS?
The longevity movement involves large-scale research and significant investment into therapeutics that may slow or reverse aspects of aging at a population level. On the other hand, Biohackers emphasize immediate, data-driven lifestyle modifications to improve current performance and well-being. While “longevity” may garner increased public interest and funding, biohacking remains an individual practice inside a robust community.
The word “biohacking" has lost its luster in light of this. Google searches for “biohacking” have dropped 33% in the last year with 22,000 average monthly searches, making way for a 22% increase in searches for “longevity” with 50,000 average monthly searches.
Even with that decline, biohacking continues to deliver as a psychographic. I can be a “Biohacker,” but there is no equivalent for longevity. There is no concept for a “Longevitor.”
WHAT CAN BIOHACKERS BRING TO THE MAHA MOVEMENT TO MAKE AMERICA HEALTHY AGAIN?
Companies once considered part of a biohacking niche are at the forefront of research that can be used to Make America Healthy Again. These companies have performed clinical trials and generated valuable data to establish an evidence base that physicians and researchers can confidently evaluate.
Companies like TrueMed are verifying these studies and offering prescriptions for testing, supplements, therapies, and even gym memberships that are available through HSA/FSA accounts.
SANDY, AS YOU LOOK AT THE MAHA MOVEMENT AND YOUR OWN JOURNEY, WHAT MOTIVATES YOU TO KEEP SHARING YOUR INSIGHTS AND EXPERIENCES, EVEN AS THE LANDSCAPE EVOLVES?
I regularly encounter people with challenging, unresolved health concerns: persistent gastrointestinal issues, chronic pain, cognitive difficulties, and other conditions that may not respond to standard medications or procedures. I want people to have access to clear directives on what it takes to be healthy.
This is why I started Biohacker Expo. Our next event takes place in Miami on February 28th and March 1st. We’ll have physicians, executives, coaches, biohackers, and other health enthusiasts discussing what it takes to be healthy in 2025.
Learn more about the Biohacker Expo event by visiting https://biohackerexpo.com/.
PROTECTING YOUR SKIN:
Avoiding Common Irritants
Written By: Riley George
Protecting Your Skin: Avoiding Common Irritants
Our skin, the body’s largest organ, serves as a protective barrier against the outside world. However, it’s susceptible to irritation from various substances we encounter daily. From rubber to adhesives on bandages to ingredients in detergents, these irritants can lead to discomfort and skin conditions if not managed properly. Understanding these irritants and taking steps to avoid them is crucial for maintaining healthy skin.
Latex and Rubber
Rubber is a ubiquitous material found in everyday items such as gloves, elastic bands, and footwear. However, it can cause skin irritation, especially in individuals with latex allergies. The proteins present in natural rubber latex can trigger allergic reactions ranging from mild itching to severe rashes. To avoid this, individuals with latex sensitivities should opt for latex-free products labeled as such or made from alternative materials like nitrile or vinyl. Always check the labels and conduct thorough research, as some alternatives will still contain small amounts of the allergen.
Adhesives
Adhesive bandages are a common household item used to cover wounds and minor injuries. However, the adhesives used in these bandages can contain chemicals that irritate the skin. Prolonged exposure to adhesive residues or repeated use of bandages in the same area can lead to redness, itching, and even contact dermatitis. Choosing hypoallergenic bandages designed for sensitive skin can help minimize the risk of irritation.
Detergents
Laundry detergents often contain harsh chemicals and fragrances that can strip the skin of its natural oils and cause irritation, particularly in individuals with sensitive skin. Residue from detergents left on clothing can also come into contact with the skin, leading to itching, redness, and eczema flare-ups. Opting for fragrance-free detergents formulated for sensitive skin and using an extra rinse cycle to remove detergent residue from clothing can help prevent skin irritation.
Fragrances and Preservatives
Fragrances and preservatives are common culprits behind skin irritation and allergic reactions in skincare products. While they may enhance the scent or shelf life of these products, they can cause adverse effects ranging from mild irritation to severe allergic contact dermatitis. It is essential to read ingredient labels carefully and opt for fragrance-free products formulated for sensitive skin to reduce the risk of irritation.
Avoiding Irritants
Taking proactive steps to avoid common skin irritants can help protect your skin from unnecessary discomfort and maintain its health and integrity. By choosing latexfree products, hypoallergenic bandages, fragrance-free detergents, and skincare products formulated for sensitive skin, you can minimize the risk of irritation and keep your skin looking and feeling its best.
There are several ways to avoid skin irritants and maintain healthy skin.
Fabrics such as wool and synthetic materials can be irritating to sensitive skin. Opt for breathable, natural fabrics like cotton or bamboo, which are gentler on the skin and less likely to cause irritation. 1.
Choose Clothing Wisely
2.
Avoid Harsh Weather Conditions
Extreme temperatures, wind, and low humidity can strip the skin of its natural moisture and lead to irritation. Protect your skin by dressing appropriately for the weather and using moisturizers to hydrate and nourish the skin.
3. Practice Proper Skincare
Establishing a regular skincare routine tailored to your skin type can help prevent irritation and maintain skin health. Use gentle cleansers, moisturizers, and sunscreen daily, and avoid over-exfoliating or using harsh skincare products that can disrupt the skin’s barrier function.
4.
Be Mindful of Personal Care Products
Haircare products such as shampoos and conditioners, as well as body washes and soaps, can contain ingredients that irritate the skin. Look for products labeled as hypoallergenic and fragrance-free, and consider patchtesting new products before using them regularly.
5. Protect Your Hands
Frequent hand washing and exposure to harsh chemicals in cleaning products can lead to dryness, irritation, and even eczema on the hands. Wear gloves when cleaning or using chemicals, and moisturize regularly to keep your hands hydrated and protected.
6.
Stress can exacerbate skin conditions such as eczema and psoriasis and lead to flare-ups of irritation. Practice stress-reducing techniques such as meditation, yoga, or deep breathing exercises to help manage stress levels and promote skin health.
By incorporating these additional strategies into your skincare routine and daily life, you can further minimize exposure to skin irritants and promote healthy, radiant skin. Remember to listen to your skin’s needs and seek professional advice if you experience persistent irritation or skin conditions that do not improve with home care measures.
7. Manage Stress
Stay Hydrated
Drinking an adequate amount of water each day helps keep the skin hydrated from the inside out, reducing the risk of dryness and irritation. Aim for at least eight glasses of water per day, and limit caffeine and alcohol, which can dehydrate the skin.
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NATURAL REMEDIES
For Colds, Flu, and Congestion
WHAT WORKS AND WHAT DOESN’T
NATURAL REMEDIES Congestion
HYDRATION: DRINK PLENTY OF FLUIDS
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: A NATURAL COUGH SUPPRESSANT
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: CLEAR NASAL CONGESTION
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.
GARGLING WITH SALT WATER: SOOTHE A SORE THROAT
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: BOOST IMMUNITY AND RELIEVE SYMPTOMS
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.
EFFECTIVE HOME REMEDIES FOR COLDS, FLU, AND CONGESTION
MYTHS AND FACTS
COLD, FLU, AND CONGESTION REMEDIES
There are many myths surrounding cold and flu treatments. Let’s separate fact from fiction.
MYTH 1: VITAMIN C CAN PREVENT COLDS
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
MYTH 2: ANTIBIOTICS CAN TREAT COLDS AND THE FLU
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.
MYTH 3: YOU SHOULD “STARVE A FEVER”
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
MYTH 4: DRINKING MILK INCREASES MUCUS PRODUCTION
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
OTHER CONSIDERATIONS
WHEN TO SEEK MEDICAL ATTENTION
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
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.
REFERENCES AND RESOURCES
THE HIDDEN ROLE OF MINERALS IN THYROID HEALTH: WHAT EVERY WOMAN SHOULD KNOW
1. Website: EvelynFlaharty.com
2. Youtube: Evelyn Flaharty
3. Youtube: Workouts With Evelyn Flaharty
4. Instagram: ffmusclesandcurves
5. TikTok: @evelynifbbpro
6. Facebook: Evelyn Flaharty
A GUIDE TO HEALTHY AGING FOR WOMEN: PROMOTING VITALITY AND WELL-BEING
1. The Mayo Clinic Staff. “Osteoporosis - Symptoms and Causes.” Mayo Clinic, February 24, 2024. https://www.mayoclinic.org/diseases-conditions/osteoporosis/symptoms-causes/syc-20351968.
2. Ibid.
3. Heaney, R P, J C Gallagher, C C Johnston, R Neer, A M Parfitt, and G D Whedon. “Calcium Nutrition and Bone Health in the Elderly.” The American Journal of Clinical Nutrition 36, no. 5 (November 1, 1982): 986–1013. https://doi.org/10.1093/ajcn/36.5.986.
4. ‘At risk’ need to dig into this link
5. Jennings, Kerri-Ann, and Rachael Ajmera. “Top 15 Calcium-Rich Foods (Many Are Non-Dairy).” Healthline, July 27, 2018. https://www.healthline.com/nutrition/15-calcium-rich-foods#TOC_TITLE_HDR_12.
6. Harvard Health Publishing. “Preserve Your Muscle Mass - Harvard Health.” Harvard Health.
Harvard Health, February 19, 2016. https://www.health.harvard.edu/staying-healthy/preserve-yourmuscle-mass.
7. Ibid.
8. DoctorNDTV. “5 Protein-Rich Foods That Can Help You Gain Muscles and Lose Weight.” NDTV. com, February 11, 2020. https://www.ndtv.com/health/5-protein-rich-foods-that-can-help-you-gainmuscles-and-lose-weight-2178587.
9. Same as broken ‘at risk’ link
10. Nichols, Hannah. “What Happens to the Brain as We Age?” MedicalNewsToday, September 9, 2020. https://www.medicalnewstoday.com/articles/319185.
11. Same as broken ‘at risk’ link
12. Same as broken ‘at risk’ link- https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/3-diet-changes-women-over-50-should-make-right-now/art-20457589
BRIGHT AND EARLY: HOW YOUR SLEEP SCHEDULE CAN HELP YOU FIGHT DEPRESSION
1. WebMD Editorial Contributors. “Understanding Depression -- the Basics.” WebMD. WebMD, November 2002. https://www.webmd.com/depression/understanding-depression-basics.
2. https://www.afternic.com/forsale/medlifestyle.news?utm_source=TDFS_DASLNC&utm_medium=parkedpages&utm_campaign=x_corp_tdfs-daslnc_base&traffic_type=TDFS_DASLNC&traffic_id=daslnc&
3. Intermountain Health. “7 Ways to Overcome Depression without Medication.” intermountainhealthcare.org, May 15, 2017. https://intermountainhealthcare.org/blogs/7-ways-to-overcome-depression-without-medication.
4. Alberts, Nuna. “Coping with Depression: A Guide to Good Treatment | Everyday Health.” EverydayHealth.com, June 13, 2018. https://www.everydayhealth.com/depression/guide/.
5. Bruce, Debra Fulghum. “Depression.” WebMD, July 20, 2023. https://www.webmd.com/depression/ what-is-depression.
6. Sawchuk, Craig. “Depression (Major Depressive Disorder).” Mayo Clinic. Mayo Foundation for Medical Education and Research, October 14, 2022. https://www.mayoclinic.org/diseases-conditions/depression/symptoms-causes/syc-20356007.
7. Nall, Rachel. “Fatigue and Depression: Are They Connected?” Healthline. Healthline Media, March 29, 2012. https://www.healthline.com/health/depression/fatigue.
8. Sawchuk, Craig. “Depression (Major Depressive Disorder).”
9. CDC. “About Sleep.” CDC, April 2, 2024. https://www.cdc.gov/sleep/about/?CDC_AAref_ Val=https://www.cdc.gov/sleep/about_sleep/sleep_hygiene.html.
10. Ibid.
11. https://medlifestyle.news/waking-up-one-hour-earlier-can-lower-a-persons-chance-of-major-depression-by-23-new-research-finds/
AN INTERVIEW WITH SANDY MARTIN, FOUNDER & CEO OF BIOHACKER EXPO
1. The next Biohacker Expo event takes place in Miami on February 28th and March 1st. We’ll have physicians, executives, coaches, biohackers, and other health enthusiasts discussing what it takes to be healthy in 2025.
2. Learn more about the Biohacker Expo event by visiting https://biohackerexpo.com/.
PROTECTING YOUR SKIN: AVOIDING COMMON IRRITANTS
1. American Academy of Dermatology Association. (n.d.). Contact Dermatitis. Retrieved from https:// www.aad.org/public/diseases/eczema/contact-dermatitis
2. Mayo Clinic. (2020). Latex Allergy. Retrieved from https://www.mayoclinic.org/diseases-conditions/latex-allergy/symptoms-causes/syc-20374287
3. National Eczema Association. (n.d.). Skin Irritants. Retrieved from https://nationaleczema.org/ eczema/causes-and-triggers-of-eczema/skin-irritants/
4. American Academy of Allergy, Asthma & Immunology. (n.d.). Types of Allergens. Retrieved from https://www.aaaai.org/conditions-and-treatments/library/allergy-library/types-of-allergens-and-allergic-reactions
FOOD ADDITIVES BANNED IN EUROPE BUT NOT AMERICA
1. Upham, Becky. “Which Food Additives Banned in Europe Are Still Allowed in the U.S.?” EverydayHealth.com, July 22, 2021. https://www.everydayhealth.com/diet-nutrition/why-are-some-food-additives-that-are-banned-in-europe-still-used-in-the-us/.
2. Ibid.
3. Boesch, Samantha. “American Foods That Are Banned Abroad—and How They Can Impact Your Health.” Eat This Not That, April 29, 2023. https://www.eatthis.com/american-foods-productsbanned-in-other-countries/.
4. Ibid.
5. Ibid.
NATURAL REMEDIES FOR COLDS, FLU, AND CONGESTION: WHAT WORKS AND WHAT DOESN’T SOURCES
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.
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