CW Vol 2 Ed. 39 - Colds & Flus 101: Contagion, Myths, and Real Fixes
Fall in Maine means flannel shirts, hot coffee… and unfortunately, the return of colds and flus. Neuroscientist Dr. Andrew Huberman recently shared the science of how these viruses really spread, when you’re most contagious, and what actually works to prevent them. Spoiler: the biggest risk might be right under your nose (literally).
How Colds & Flus Sneak In
Cold virus can survive up to 24 hours on a doorknob, phone, or coffee pot handle.
Flu virus is weaker — only about 2 hours.
Your skin is a superhero cape. Touching a surface won’t infect you.
The problem? Your eyes, nose, and mouth are open doors.
Most infections happen when we deliver viruses to ourselves by rubbing eyes, scratching noses, or chewing pens.
“If you’re coughing, sneezing, blowing your nose, and telling people ‘I’m not contagious, you’re lying.”
— Dr. Andrew Huberman
🤧 When Are You Contagious?
Colds
Most contagious when symptoms are at their worst (sneezing, runny eyes, stuffed up).
Myth: “After a couple days I’m not contagious anymore.” → FALSE. If you’ve still got symptoms, you’re still spreading.
Flu
You can be contagious 24 hours before symptoms start.
Most contagious during the 3 days of peak symptoms (fever, cough, aches).
Prevention That Actually Works
Vitamin D: 1,000–2,000 IU/day is safe for most adults. Especially important in Maine winters.
Zinc: 90–100 mg/day at the first sign of a cold can shorten it. Take with food.
Vitamin C: Mega-dosing doesn’t work (and may upset your stomach).
Echinacea: Weak evidence, not reliable.
NAC (N-Acetyl Cysteine): Loosens mucus, may lower flu risk, and helps clear sinuses.
Conscious Awareness, Not Fear
You don’t have to stop shaking hands at work — but during cold & flu season, a little extra caution helps.
With family and friends, you might think twice about hugs or cheek-kisses if you’re trying to avoid getting sick.
Remember: viruses spread most often when we deliver them to ourselves by rubbing eyes, scratching noses, or touching our mouths.
A little awareness during peak cold & flu season goes a long way.
Quick Tip: Cold & Flu Defense
Wash hands before eating or touching your face.
Wipe down shared tools, phones, and handles.
Add Vitamin D as days shorten.
If you’re coughing/sneezing → stay home if possible.
Bonus tip: Sleep. Skipping rest triples your risk of catching a cold.
Colds and flus aren’t just “out there” waiting to pounce. They’re hitchhiking on your hands, catching a ride to your eyes and nose. A little awareness, some Vitamin D and zinc, and respect for coworkers when sick can keep our crews — and families — healthier this season.
Learn More
Listen to Dr. Andrew Huberman’s podcast where he discusses in depth the prevention and treatment of colds and flus here. This is a lengthy podcast, but there are time stamps so you can easily listen in bite sized pieces!
View this newsletter here.
9/24/2025
CW Vol 2 Ed. 38 - The Surprising Dental Connection to Mental Health
Feeling Anxious, Tired, or Foggy? Your Dental Health Could Be the Missing Link. This final issue in our dental and airway health series looks at the most powerful connection of all: how your mouth and airway impact your mental health, memory, and long-term brain function. Experts like Dr. Mark Burhenne warn that poor airway health and gum disease don’t just cause cavities or snoring — they ripple into your heart, mood, and even your risk for dementia and Alzheimer’s.
🧠 How Dental & Airway Health Impact Mental Wellbeing
ADHD-like symptoms, depression, and mood instability are strongly linked to sleep-disordered breathing and poor nighttime airway health.
Anxiety, irritability, and fatigue often stem from mouth breathing at night, which disrupts deep, restorative sleep.
Dementia and Alzheimer’s disease risk rises when gum disease fuels systemic inflammation that spreads from the mouth to the brain.
Cardiovascular disease and high blood pressure are linked to both gum disease and disrupted nitric oxide pathways in the mouth, showing how oral health impacts the heart as well as the brain.
“The oral microbiome is our key to longevity and a better life for those last decades in life — and it’s so simple to do.”
—Dr. Mark Burhenne, Ask the Dentist
🔎 Signs Your Mouth May Be Affecting Your Mind
You may recognize some of these from earlier newsletters — and that’s the point. These patterns keep showing up because they connect airway health, dental health, and now mental health:
Snoring or sleeping with your mouth open
Morning brain fog or headaches
Restless sleep despite “enough” hours in bed
Bleeding gums, frequent cavities, or chronic bad breath
Feeling anxious, scattered, or unusually fatigued
👅 Proper Tongue Resting Position: A Simple Fix With Big Benefits
One of the easiest ways to improve your airway health starts with where your tongue rests.
When your tongue rests low in the mouth, it can narrow the airway, encourage mouth breathing, and disrupt sleep. But when it rests in the right place, it naturally supports nasal breathing and helps keep the airway open.
How to Find It:
Say the word “no” slowly, and notice where your tongue touches the roof of your mouth when you pronounce the “N.” That spot — just behind your front teeth on the palate — is where your tongue should rest, gently pressing upward.
Why It Matters:
Keeps the airway more open during rest and sleep
Supports nasal breathing over mouth breathing
Encourages healthy jaw and facial development in children
Promotes better sleep, energy, and focus in adults
Need Extra Help?
Sometimes the answer to fatigue, brain fog, or low mood isn’t counseling or medication — but a myofunctional therapist. These specialists use targeted exercises to retrain the tongue and facial muscles, supporting healthy breathing, sleep, and focus.
✅ Everyday Actions to Support Mental Clarity
Breathe through your nose — day and night.
Protect your oral microbiome — avoid harsh mouthwashes and foaming toothpastes that kill good bacteria.
Scrape your tongue — supports nitric oxide, a key molecule for circulation, mood, and brain function.
Care for gums daily — flossing and dental cleanings reduce whole-body inflammation.
Improve sleep hygiene — cool bedroom, open a window, and set a consistent bedtime.
Seek professional care — myofunctional therapists, airway-trained dentists and ENTs can identify and address root causes.
It is NEVER too late to make changes to your breathing and tongue posture through myofunctional therapy!
Learn More
Listen to this podcast hosted by Dr. Mark Berhenne which explains myofunctional therapy here on Spotify.
Or watch on YouTube here.
Follow Dr. Mark Berhenne on IG @askthedentist or click here.
Listen to Sarah Hornsby explain what myofunctional therapy is here:
View this newsletter here.
9/17/2025
CW Vol 2 Ed. 37 - Don’t Miss the Window: How Childhood Breathing Shapes Lifelong Health
Your child’s airway health influences more than just their smile. It affects how they sleep, how well they can focus, and even long-term risks for health conditions. Experts like Dr. Mark Burhenne stress that airway problems in kids are often overlooked — sometimes even mistaken for ADHD or behavior issues.
Dr. Kalli Hale, founder of Toothpillow, explains that when jaw growth is restricted, the face and airway develop differently. This can lead to mouth breathing, poor sleep, bedwetting, and learning challenges. The good news? Parents have a unique opportunity to guide healthy airway growth early on.
Why Airway Health Matters for Kids
Room to Grow – Breastfeeding and chewing firm foods help jaws widen, creating space for straight teeth and an open airway.
Nutrients for Growth – Vitamins A and D (found in cod liver oil, dairy, and eggs) are critical for healthy bone and jaw development.
Smart Snacks – Processed carbs (like crackers and cheddar bunnies) fuel cavities and often send kids to the dentist for major work under anesthesia. Healthier swaps include cheese sticks, apple slices with nut butter, yogurt, grapes, or meat sticks.
Better Sleep, Better Focus – Supporting nasal breathing early can change a child’s health trajectory, improving energy, attention, and learning.
“Medicating children who have ADHD without checking for airway issues is malpractice.” - Mark Burhenne, Ask the Dentist
🔎 Common Signs of Airway Issues in Children
Snoring or noisy breathing at night
Sleeping with mouth open
Restless sleep, tossing and turning
Morning headaches or dry mouth
Bedwetting beyond the typical age
Trouble focusing or ADHD-like behavior
Chronic nasal congestion or allergies
Teeth crowding early or jaw underdevelopment
Everyday Actions That Make a Difference
Encourage breastfeeding where possible.
Choose chewy, nutrient-rich foods — such as apples, carrots, meats, and cheese — to help stimulate jaw growth and strengthen airway development.
Watch for red flags: snoring, open-mouth sleeping, restless nights, or trouble focusing.
Ask an airway-trained dentist or pediatric ENT for an evaluation if concerns arise.
🧸 Resource Spotlight: Toothpillow
Toothpillow is a telehealth program designed for kids ages 3–12. It helps parents catch airway and jaw issues early and often prevents the need for braces or extractions later.
What you’ll find:
A free online screening with simple photo uploads.
A nighttime appliance that gently supports jaw growth.
Daily app-based exercises to strengthen breathing muscles.
Nasal hygiene support for easier, clearer breathing.
Monthly virtual monitoring with professional feedback.
Save the Date: Join Toothpillow’s Dr. Kalli Hale on September 30, 2025, for a free webinar about how airway health can transform children’s lives. (If you are reading this after the date, explore the Toothpillow website to see if there are other webinars!
Learn More
Visit the Toothpillow website: https://www.toothpillow.com/.
Find an Airway Trained Dentist here.
Sign up to receive Dr. Burhenne’s weekly newsletter here.
Listen to the insightful conversation between Patrick McKeown and Dr. Mark Berhenne here.
Or watch on YouTube here.
Follow Dr. Mark Berhenne on IG @askthedentist or click here.
View this newsletter here.
9/10/2025
CW Vol 2 Ed. 36 - The Airway–Sleep Connection
The quality of your sleep isn’t just about how many hours you get — it’s about how well you breathe during those hours.
Dr. Mark Burhenne shares that airway health, especially at night, is a make-or-break factor for deep, restorative sleep. And the surprising culprit behind poor nighttime breathing? Mouth breathing.
Why Nighttime Breathing Matters
Sleep apnea and snoring disrupt deep sleep and can raise blood pressure.
Mouth breathing dries the airway, making it more likely to collapse.
Poor nighttime breathing can trigger morning headaches, fatigue, and brain fog.
Even mild sleep-disordered breathing increases cardiovascular and metabolic risks.
“If you stop breathing (even slightly) during sleep, your body wakes up multiple times per hour—even if you don’t remember it.” Mark Burhenne, Ask the Dentist
How Mouth Taping Fits In
Not a gimmick – A simple tool to encourage nasal breathing at night.
As a test: If you can sleep comfortably with your mouth taped, your nasal airway is likely working well.
As therapy: Keeps the mouth closed, maintains airway moisture, and reduces snoring.
Important caution: Only tape if you can breathe comfortably through your nose. Use safe, purpose-made mouth tape (never duct tape or improvised substitutes).
Nexcare is the mouth tape recommended by Dr. Burhenne.
“If you have cavities or gum disease, you should be mouth taping… everyone should be mouth taping — if they can breathe through their nose.” —Dr. Mark Burhenne, Ask the Dentist
Quick Tip: Self-Check for Nighttime Mouth Breathing
Do you wake up with a dry mouth?
Has your bed partner noticed snoring or an open mouth during sleep? Or do you feel fatigued in the morning even after “enough” hours in bed?
Do you have frequent cavities with no other explanation or a chronically dry mouth - which indicates mouth breathing.
Do you have gum recession or gun disease?
Do you have signs of bruxism, such as flattened teeth from grinding?
If yes to any, it’s worth exploring your nighttime breathing habits!
Dr. Mark Burhenne recommends these next steps:
Find an airway-trained dentist: AADSM.org or the Functional Dentist Directory on his website: askthedentist.com/directory.
Sleep Apps & Wearables: Smartwatch apps and trackers that log patterns like snoring, sleep stages, and movement. Not diagnostic on their own, but useful for spotting trends.
Home Sleep Apnea Test (HSAT) a portable device prescribed by your doctor to measure breathing, oxygen, and sleep quality from your own bed.
Learn More
Read more on a Home Sleep Study: What to Expect & Alternatives by clicking here.
Sign up to receive Dr. Burhenne’s weekly newsletter here.
Listen to the insightful conversation between Patrick McKeown and Dr. Mark Berhenne here.
Or watch on YouTube here.
Follow Dr. Mark Berhenne on IG @askthedentist or click here.
View this newsletter here.
9/3/2025
CW Vol 2 Ed. 35 - Unlocking Nitric Oxide: The Molecule for Vitality and Healthy Blood Pressure
Nitric oxide may be one of the most important health molecules you’ve never thought about. Discovered as a key signaling molecule in the cardiovascular system — a finding that won the Nobel Prize in Medicine — nitric oxide supports blood vessel health, immunity, and even brain function.
According to Dr. Mark Burhenne and Patrick McKeown, your mouth and nose are both powerful nitric oxide factories, and how you breathe and care for your oral microbiome can make or break your nitric oxide levels.
Why Nitric Oxide Matters
Opens blood vessels – Improves circulation and lowers blood pressure.
Supports immune defense – Helps your body fight off viruses and bacteria; nitric oxide gas can even deactivate viruses in the lungs and prevent viral shedding.
Boosts brain function – Improves oxygen delivery to the brain.
Slows aspects of aging – Healthy nitric oxide production is linked to better energy and cardiovascular health into later life.
“The oral microbiome is our key to longevity and a better life for those last decades in life — and it’s so simple to do.” - Mark Burhenne, Ask the Dentist
How Mouth Taping Fits In
Not a gimmick – A simple tool to encourage nasal breathing at night.
As a test: If you can sleep comfortably with your mouth taped, your nasal airway is likely working well.
As therapy: Keeps the mouth closed, maintains airway moisture, and reduces snoring.
Important caution: Only tape if you can breathe comfortably through your nose. Use safe, purpose-made mouth tape (never duct tape or improvised substitutes).
Nexcare is the mouth tape recommended by Dr. Burhenne.
“If you have cavities or gum disease, you should be mouth taping… everyone should be mouth taping — if they can breathe through their nose.” —Dr. Mark Burhenne, Ask the Dentist
How Your Body Makes Nitric Oxide
Endothelial pathway – The endothelium is the thin layer of cells lining your blood vessels. These cells naturally produce nitric oxide, but this pathway declines sharply with age, especially after 40 and again around 63–64.
Oral bacterial pathway – Certain bacteria on the tongue’s surface convert nitrates from food into nitric oxide — and this pathway can work for life if you protect it.
How to Boost Your Nitric Oxide Naturally
Eat nitrate-rich vegetables daily – Arugula, spinach, beetroot, lettuce, radicchio, and endive are top choices.
Protect your oral microbiome – Avoid harsh mouthwash and toothpaste that kill nitric oxide-producing bacteria.
Scrape your tongue – Just 10 seconds morning and night keeps “good guy” bacteria organized and active.
Breathe through your nose – Nasal breathing produces nitric oxide in the sinuses, delivering it directly to your lungs and bloodstream.
Stay active – Even a brisk walk or light exercise signals your blood vessels to release more nitric oxide.
Stay hydrated – Saliva carries nitrates to the bacteria that convert them into nitric oxide.
Quick Tip: Build Nitric Oxide-Friendly Meals
Summer and Fall Salad
Base: Arugula, romaine, or butter lettuce
Add-ons: Beets, celery, radishes, or citrus slices
Protein: Lean meat, fish, or plant-based option
Dress: Olive oil + lemon juice (vitamin C helps nitrate conversion)
Roasted Root Veggie Bowl
Beets, parsnips, carrots, and turnips roasted with olive oil and garlic
Add lentils or salmon for protein
Finish with lemon juice for a vitamin C boost
Beet & Barley Soup
Beets, celery, onions, and cabbage simmered in broth
Add pearled barley or beans for warmth and fiber
A dollop of yogurt (vitamin C + probiotics) on top
Braised Cabbage & Apples
Red or green cabbage slow-cooked with apples and onions
Serve with lean pork loin or turkey sausage
Oven-Roasted Arugula & Potato Hash
Toss potatoes, arugula (yes, it roasts beautifully), and onion in olive oil
Top with an egg for extra protein
Warm Lentil & Celery Stew
Lentils, celery, garlic, and carrots with warming spices
Serve with a side of sourdough or rye bread
Learn More
Read more on a Home Sleep Study: What to Expect & Alternatives by clicking here.
Sign up to receive Dr. Burhenne’s weekly newsletter here.
Listen to the insightful conversation between Patrick McKeown and Dr. Mark Berhenne here.
Or watch on YouTube here.
Follow Dr. Mark Berhenne on IG @askthedentist or click here.
View this newsletter here.
8/27/2025
CW Vol 2 Ed. 34 - Your Oral Microbiome: Why Killing All Germs Makes You Sick
Your mouth is home to a community of bacteria — some harmful, but many essential to keeping your teeth, gums, heart, and brain healthy. Dr. Mark Burhenne and Patrick McKeown stress that protecting this community, known as the oral microbiome, is critical for your overall wellbeing.
Why the Oral Microbiome Matters
When it’s balanced, the oral microbiome:
Keeps cavity- and gum-disease-causing bacteria in check.
Helps control inflammation that can affect your heart, blood vessels, and brain.
Supports nitric oxide (NO) production, which helps regulate blood pressure and immune defense. (We’ll take a deep dive into nitric oxide next week!)
Works closely with the gut microbiome — what happens in your mouth influences your whole body.
“The answer is 100 percent yes. If the patient, if it's a child or an adult, is mouth breathing, that is the number one cause of an oral dysbiosis.” —Dr. Mark Burhenne, Ask the Dentist
Common Habits That Harm Your Microbiome
Using alcohol-based or antibacterial mouthwash daily.
Brushing with foaming toothpaste containing harsh surfactants and emulsifiers.
Overusing “whitening” products that disrupt the protective biofilm.
Mouth breathing, which dries out the mouth and lowers pH.
How to Protect and Feed Your Oral Microbiome
Choose microbiome-friendly toothpaste – Look for non-foaming, non-antibacterial formulas.
Skip harsh mouthwash – Swish salt water, baking soda, or xylitol water rinses instead.
Scrape your tongue daily – Tongue scraping reorganizes oral biofilm, removes sulfur-producing bacteria linked to bad breath, and enhances nitrate-to-nitric-oxide conversion.
Stay hydrated and breathe through your nose – Saliva is your mouth’s natural defense.
Eat for your bacteria:
Greens that fuel nitric oxide: Arugula, romaine, butter lettuce, bok choy, fennel, and fresh herbs like cilantro are excellent sources of nitrates that your oral bacteria convert into nitric oxide — supporting circulation, blood pressure, and immune defense.
Fiber for balance: Apples, pears, cauliflower, mushrooms, flaxseed, and chia seeds help feed beneficial bacteria in both the mouth and gut.
Pair smartly: Combining vegetables with calcium-rich foods (like cheese, yogurt, or sardines with bones) helps your body use minerals more efficiently and supports strong teeth.
Chew your greens: The act of chewing activates the nitrate-to-nitric oxide pathway and boosts saliva flow — your mouth’s natural defense.
Quick Tip: Upgrade Your Oral Care in 3 Steps
Swap your toothpaste – Find one without SLS, triclosan, or peroxide. Ingredients like hydroxyapatite or xylitol strengthen enamel and protect the microbiome.
Replace daily mouthwash – Instead of antibacterial rinses, use plain water, a mild saline rinse, or chew sugar-free xylitol gum to stimulate saliva.
Add tongue scraping – Just 10 seconds morning and night reduces odor-causing bacteria and supports nitric oxide production.
Learn More
Find Dr. Berhenne’s toothpaste recommendations: here.
Listen to the insightful conversation between Patrick McKeown and Dr. Mark Berhenne here.
Or watch on YouTube here.
Follow Dr. Mark Berhenne on IG @askthedentist or click here.
View this newsletter here.
8/20/2025
CW Vol 2 Ed. 33 - Mouth Breathing: The Overlooked Habit Sabotaging Your Health
Most of us don’t think twice about how we breathe. But according to dentist, author and sleep medicine advocate, Dr. Mark Burhenne and breathing expert Patrick McKeown, breathing through your mouth — even for part of the day or night — can quietly harm your oral health, your sleep, and your overall well being.
Why Mouth Breathing Is a Problem
When you breathe through your mouth instead of your nose:
Your mouth dries out, lowering saliva flow.
pH drops, favoring bacteria that cause cavities and gum disease.
The oral microbiome — the community of bacteria that protect your teeth, gums, and even your heart — becomes imbalanced (“oral dysbiosis”).
Your airway is more likely to collapse during sleep, worsening snoring and sleep apnea.
You lose more moisture, leading to dehydration, fatigue, and brain fog.
“If the oral microbiome starts repopulating in a desiccated (dry) environment, it becomes more pathogenic (capable of causing disease.) You’re supporting the bugs that don’t like oxygen.” —Dr. Mark Burhenne, Ask the Dentist
Nighttime: The Hidden Danger Zone
Even people who breathe through their nose all day often switch to mouth breathing at night without realizing it. During sleep, saliva glands slow down, so an open mouth dries quickly — and that dryness can stick airway tissues together, increasing the chance of breathing interruptions.
Signs you might be mouth breathing at night include:
Waking with a dry mouth or sore throat
Morning headaches
Frequent nighttime bathroom trips
Snoring or restless sleep (ask your bed partner if you snore)
Why Nose Breathing Wins
Nose breathing:
Filters and warms the air
Maintains moisture and saliva levels
Supports nitric oxide production, which helps regulate blood pressure and fight infections
Keeps the oral microbiome balanced
What You Can Do
Check your nasal airway – If you can’t comfortably breathe through your nose for several minutes, address nasal congestion or structural issues first.
Train yourself to nose breathe – During light activity, keep your mouth closed; this builds habit and strengthens your airway muscles.
Consider safe mouth taping at night – Use only products designed for this purpose, and only if nasal breathing is clear and comfortable.
Optimize your sleep environment – Improve bedroom ventilation or crack a window to keep CO₂ levels lower.
Quick Quiz: Are You a Mouth Breather?
Try these 3 simple self-checks from Dr. Mark Burhenne and Patrick McKeown:
Morning Mouth Test: Wake up and notice — is your mouth dry or your throat scratchy? That’s a sign your mouth was open during sleep.
Resting Breath Check: While sitting or standing still, close your mouth and breathe through your nose for 3 minutes. If it feels difficult or you switch back to your mouth, you may have nasal blockage or habit-related mouth breathing.
Light Exercise Challenge: During a short walk or other light activity, keep your lips sealed. If you quickly feel “air hungry,” your nose breathing muscles and patterns need retraining.
Why it matters:
Nose breathing filters and warms air, supports healthy saliva flow, and helps keep blood pressure in check — mouth breathing doesn’t.
Learn More
Listen to the insightful conversation between Patrick McKeown and Dr. Mark Berhenne here.
Or watch on YouTube here.
Follow Dr. Mark Berhenne on IG @askthedentist or click here.
View this newsletter here.
8/13/2025
CW Vol 2 Ed. 32 - 🌿 Explore Whole Health with SoulBeing — and Enter to Win! 🌿
Curious about how to bring more wellness into your life—but not sure where to start? SoulBeing offers free individual consultations to help you navigate options like acupuncture, nutrition, movement therapy, and naturopathic care.
To help you get started, we’re raffling off two SoulBeing wellness service packages—each valued at up to $300! That could cover services like:
Massage
Acupuncture
Nutrition Support
Movement Therapy
A visit with a licensed naturopathic doctor...and much more!
Please note the raffle winners have been chosen and the winners were notified.
However, the services offered by SoulBeing to our employees are accessible to all!
There is no cost to create a SoulBeing Account. By creating an account, you have access to FREE 1:1 clinical consultations to guide your wellness path. There is no obligation to book services. SoulBeing offers a personalized, unlimited support to meet your goals. And it offers a robust blog content covering many health concerns and opportunities.
Learn More
Explore the SoulBeing website here: https://soulbeing.com/cpm-constructors/
Click here to access the article!
View this newsletter here.
8/6/2025
CW Vol 2 Ed. 31 - Colon Cancer: Preventable. Detectable. Treatable.
Colon cancer is on the rise—especially in younger adults—but it’s also one of the most preventable forms of cancer. In this issue, we’re covering the signs to watch for, screening options that save lives, and everyday strategies to lower your risk. Whether you’re 28 or 58, now is the time to take charge of your colon health.
🔍 Know the Symptoms
Colon cancer often starts subtly, but some signs shouldn’t be ignored:
Persistent changes in bowel habits (constipation, diarrhea, or narrowing of stool)
Blood in or on your stool
Frequent gas, bloating, or abdominal pain
Unexplained fatigue or weight loss
A sense that your bowel doesn’t empty completely
If something feels off, trust your gut—talk to your doctor.
Colon Cancer Screening Options
Experts now recommend regular screening beginning at age 45, or earlier if you have risk factors such as family history or chronic digestive issues.
Your screening options include:
Cologuard® (At-home DNA test)
✔ Non-invasive, no prep.
✔ Recommended every 3 years.
✔ Great for average-risk individuals.
Colonoscopy
✔ Detects and removes polyps in one visit.
✔ Recommended every 10 years for low-risk patients.
Enrolled in our medical plan? Call Valenz Health at (877) 438-5479 to schedule your colonoscopy screening—at no cost to you. When you go through Valenz, even if polyps are found and removed during the procedure, you won’t receive a surprise bill. It’s all covered.
🌿 Preventing Colon Cancer from the Inside Out
Colon cancer often develops silently over time—but many of the root causes are within your control. Focus on prevention by supporting your body’s gut health, immune function, and detox pathways. Here’s how to take action:
Avoid Ultra-Processed Foods & Red Meats
Diets high in processed meats and low in whole foods are linked to increased colon cancer risk.
Limit bacon, hot dogs, and deli meats, and focus on lean, clean protein sources.
Check Your Vitamin D Levels
Low vitamin D has been associated with higher colorectal cancer risk. Functional medicine providers recommend maintaining levels between 50-80 ng/mL. Ask your doctor about testing and appropriate supplementation.
Manage Stress & Prioritize Sleep
Chronic stress and poor sleep harm gut health and immune regulation—both key to cancer prevention.
Practice mindfulness, get 7–9 hours of sleep, and aim for regular sleep-wake cycles.
🥦 Prioritize Fiber Every Day
Fiber feeds your gut bacteria and keeps digestion moving, reducing the time potential toxins spend in your colon.
Aim for 25–35g of fiber daily from vegetables, fruits, legumes, seeds, and whole grains. For reference, a cup of cooked broccoli contains about 5 grams of fiber and a medium apple has about 4.5 grams of fiber.
Cruciferous vegetables like broccoli, Brussels sprouts, and cabbage support liver detox pathways and help the body clear harmful compounds.
Exercise Regularly
Physical activity lowers inflammation, improves insulin sensitivity, and helps regulate digestion.
Just 30 minutes a day can reduce colon cancer risk by up to 50%.
🧫 Support a Healthy Microbiome
A diverse microbiome is protective. Add fermented foods like yogurt, kefir, kimchi, and sauerkraut.
Rotate your produce—different plant types feed different beneficial bacteria.
Learn More
For FAQs on the Cologuard at home test click here.
Curious about which foods are high in fiber? Click here.
View this newsletter here.
7/30/2025
CW Vol 2 Ed. 30 - Eat Your Water: The Coolest Way to Boost Hydration & Gut Health
When the summer heat is high, your body needs more than just a bottle of water. Here’s the cool secret: you can eat your water—and support your digestion, energy, and mood at the same time!
Hydration isn't just about guzzling water—it’s about smart strategies that help you feel better all day long. This summer, give your body a hydration boost by sipping smarter and choosing water-rich foods that keep you cool, energized, and focused.
💧 Why “Eat Your Water” Works!
Hydrating foods aren’t just refreshing—they’re loaded with fiber, antioxidants, and prebiotics that help your gut and your overall health. Bonus: they’re delicious.
Cucumber = 96% water; Gut Benefit = Cooling + electrolyte-rich
Watermelon = 92% water; Gut Benefit = High in lycopene + fiber
Romaine/Lettuce = 95% water; Gut Benefit = Light + digestion-friendly
Celery = 95% water; Gut Benefit = Prebiotic + hydrating crunch
Tomatoes = 94% water; Gut Benefit = Anti-inflammatory + fiber
Zucchini = 94% water; Gut Benefit = Summer gut support
Cantaloupe = 90% water; Gut Benefit = Sweet hydration + fiber
A small shift—like swapping one sugary drink or processed snack a day—can create lasting impact on your energy and well-being.
Gut-Boosting Win: Probiotics & Fiber
Support your digestive system—and your mood—by feeding your gut the good stuff it thrives on.
Fermented foods (yogurt, kimchi, sauerkraut, kombucha) supply good bacteria for digestion and immune health.
Fiber-rich colorful produce feeds your microbiome, promoting diversity and mood balance.
Hydrating + gut-friendly snacks like cucumber with Greek yogurt dip hit both hydration and digestion goals.
🎯 Smart Snack Ideas
Quick bites that hydrate, nourish your gut, and keep you energized:Cucumber + Greek Yogurt Dip: Hydrating + probiotic combo = great for digestion
Peach Slices + Nut Butter: Sweet, fiber-rich, and supports microbiome diversity
Celery Sticks + Hummus: Crunchy, water-rich, and a prebiotic win
Yogurt with Berries: A probiotic + polyphenol-packed snack for gut health
Watermelon Cubes + Feta Crumble: Sweet and salty hydration with electrolytes
Roasted Chickpeas or Salted Peanuts: Protein + sodium helps with water retention and energy
🧠 Hydration supports energy, focus, digestion, and even your mood. Dehydration can mimic fatigue or hunger—try drinking a glass of water before reaching for processed snacks or caffeine!
Feel the Thirst? Fuel It Smarter
Infused water: Add cucumber, mint, lemon, or berries to add flavor and boost electrolyte intake.
Herbal iced teas: Peppermint, rooibos, and dandelion leaf tea are caffeine-free, antioxidants-rich chillers.
DIY electrolyte water: Stir 1 cup water with lemon, a pinch of sea salt, and a drizzle of honey or maple syrup for balanced hydration.
Electrolytes help your body absorb and retain water—so you don’t flush it right out!
Learn More
Read Chris Osborne’s Eating Well article to learn more about how gut health impacts everything from digestion to energy to mood.
Click here to access the article!
View this newsletter here.
7/23/2025
CW Vol 2 Ed. 29 - Summer Savings & Smart Moves: Your Financial Wellness Awaits!
Financial wellness is a key part of your overall well-being. Fidelity, our company's 401(k) provider, sponsors workshops and Learning Centers to support financial wellness for all employees and their families. Are you ready to boost your financial wellness this summer, or help the young people in your life with financial literacy? Fidelity’s Summer Learning Webinars offer engaging, live online workshops designed to empower you on your financial journey—completely free and conveniently accessible! And their Learning Centers are a great place for newcomers to take their first step toward financial wellness!
Financial Wellness Made Easy—Here’s What to Expect from Webinars
Why you will want to join:
Easy Access: Tune in from your computer or smartphone—learning about your finances has never been easier or more convenient!
Perfectly Personalized: Whether you're just starting to save, juggling multiple financial priorities, or preparing for retirement, there's a session tailored just for you.
Flexible Scheduling: Choose from multiple webinars offered daily. Attend as many as you'd like to maximize your financial know-how!
Expert Advice: Get real-time answers from Fidelity’s friendly virtual education specialists who are ready to help you navigate your financial questions.
Ready to Join the Fun? Here's How
All employees have access to the Fidelity Webinars by using the email address we have on file. Create a login, explore upcoming sessions and easily register at:
netbenefits.fidelity.com/livewebmeetings.
Check out the full schedule for the summer at fidelity.com/NetBenefitsWorkshops or see the attached calendar!
Share the Wealth!
Invite your family to explore Fidelity resources and enhance their financial literacy too!
Fidelity Learning Center - This website is designed to help you learn. Learn about things like:
What’s inside the new tax act? How the sweeping new legislation could affect your taxes.
US tarriffs: What comes next? Balanced positioning may benefit investors amid trade uncertainty.
HSA reimbursement guide. Pay yourself back for qualified medical expenses.
CD vs. high-yield savings account. Find out which option might be right for you.
Fidelity Student Learning Center - Personal finance for students, teaching teens smart money habits. Get the tips and insights you need to help set them up for success.
Fidelity Youth - A teen-owned brokerage account that gives teens ages 13–17 the power to save and invest their own money—while letting parents stay connected.
Learn. Plan. Grow. Make this summer your financial turning point.
Education Topic Include:
Investing for Beginners
What is Financial Wellness and Why is it Important?
Identify and Prioritize your Savings Goals
Managing My Money: Budget, Emergency Savings, and Debt Basics
Create a Budget and Build Emergency Savings
Fundamentals of Retirement Income Planning
LEARN MORE!
Fidelity Learning Center - https://www.fidelity.com/learning-center/overview
Fidelity Student Learning Center - https://www.fidelity.com/learning-center/personal-finance/personal-finance-for-students
Fidelity Youth Account - https://www.fidelity.com/go/youth-account/overview
View this newsletter here.
7/16/2025
CW Vol 2 Ed. 28 - Understanding Lyme Disease & Tick-Borne Co-Infections
When you spend your days working in the Maine woods or near brush and tall grasses, tick bites aren’t just a possibility—they’re a regular risk. But what you might not know is this: it only takes one bite to trigger long-lasting illness, and the old idea that a tick must be attached for 24–48 hours to cause harm? False.
According to renowned physician and researcher Dr. Neil Nathan, transmission of Lyme and other infections can begin immediately upon bite, as ticks often regurgitate their stomach contents into the skin. That means every tick bite matters.
Suspected Tick Bite? Check for These Symptoms
Don’t ignore that strange joint pain, foot discomfort, or unusual sensitivity to light or sound. These may be clues pointing toward tick-borne infections that need medical attention.
Save the tick for testing when possible.
Document symptoms.
Seek a Lyme-literate provider who understands how to test and treat these complex conditions.
Visit SoulBeing.com/cpmconstructors.com or ilads.org to locate one near you.
More Than Just Lyme: Co-Infections You Should Know
Ticks commonly transmit multiple infections at once. Here’s how to tell the difference among the three most common tick-borne illnesses:
Bartonella: anxiety, sometimes with panic attacks; depression, sometimes with feelings of hopelessness and despair; derealization; pain on the soles of the feet, especially upon waking; visual disturbances; headaches at the back of the head; increased sensitivity to light, touch, smells, foods, chemicals, or EMF; a sensation of internal vibration; pseudoseizures; dystonias; muscle twitching and paresthesias; pelvic or bladder pain.
Borrelia: bull’s-eye rash, cranial neuropathies (Bell’s palsy, double vision), peripheral neuropathy, paresthesias, cardiac pain or arrhythmias, intense joint pain that may migrate, global headache (whole head hurts).
Babesia: sweating, especially at night; headache or pressure at the front of the head; shortness of breath or “air hunger”; neurological “disconnect”; severe cognitive impairment; severe psychological symptoms.
⚠️ Why a Short Course of Antibiotics Isn't Enough
Dr. Nathan emphasizes that none of these illnesses can be reliably treated by a single antibiotic for a short duration. Here’s why:
Borrelia bacteria reproduce every 21 days, which means short courses (10–14 days) often miss active cycles.
Co-infections like Babesia and Bartonella require different classes of medications, not just doxycycline.
Many bacteria can hide inside cells or form protective biofilms, making treatment more complex.
True healing often requires at least 6 weeks of antibiotics and ongoing immune support.
“You can’t just throw one drug at this and expect it to go away.” — Dr. Neil Nathan
🦠 Gut Health Matters: Probiotics During Treatment
Long-term antibiotic use can damage gut flora. Dr. Nathan recommends:
Low-histamine probiotics (for sensitive patients)
Saccharomyces boulardii (a yeast-based probiotic not killed by antibiotics)
Prebiotics + Fulvic minerals to help restore gut balance
Take probiotics between antibiotic doses, and monitor symptoms like bloating or fatigue.
Bottom Line: If you’ve had a tick bite—even if it didn’t seem like a big deal at the time—keep an eye on your body and symptoms. Early treatment can prevent long-term illness.
Listen to Dr. Neil Nathan’s conversation with Dave Asprey on The Human Upgrade podcast here.
(Or search Dr. Neil Nathan’s name in your podcast app or on YouTube and listen to him discuss his 30 years of treating complex mold, Lyme and sensitivity-related illnesses.)
View this Newsletter here!
7/9/2025
CW Vol 2 Ed. 27 - Red, White & Clean Fifteen: Eat Smart This 4th—and All Year Long
As we fire up the grills and fill our picnic baskets for the 4th of July, it’s the perfect time to talk about what’s really on your plate. Whether you’re slicing watermelon for a backyard BBQ or grabbing fruit for the kids’ snacks, being mindful about produce can support both your health and your wallet.
Each year, the Environmental Working Group (EWG) releases its popular Shopper’s Guide to Pesticides in Produce, ranking fruits and vegetables based on how much pesticide residue they carry. Their lists—the Dirty Dozen and the Clean Fifteen—help shoppers like you make informed choices about when it’s worth buying organic and when conventional is just fine.
Clean Fifteen – Ideal for Your Summer BBQs & Picnics
These top 15 items have the lowest pesticide residues, according to the 2025 EWG data:
Pineapple
Sweet corn (fresh & frozen)
Avocados
Papaya
Onions
Frozen sweet peas
Asparagus
Cabbage
Watermelon
Cauliflower
Bananas
Mangoes
Carrots
Mushrooms
Kiwi
Pro Tip! Many small farms use organic practices but haven’t gone through the expensive certification process. If you’re shopping at a farmer’s market, don’t hesitate to ask farmers about their growing practices. Consider buying produce from small farms—even if it’s on the Dirty Dozen—if they follow organic methods but aren’t certified yet.
⚠️ Dirty Dozen – Buy Organic When You Can
These 12 fruits & vegetables were found to have the highest pesticide residues in 2025:
Spinach – has more pesticide by weight than any other type of produce.
Strawberries – the average American eats about 8 lbs of fresh strawberries a year - and with them dozens of pesticides!
Kale, collard & mustard greens – more than ½ of kale samples tainted by possibly cancer causing pesticide!
Grapes
Peaches – almost all peaches are contaminated with pesticides - some with as many as 19.
Cherries
Nectarines
Pears – among the most pesticide-contaminiated fruit in EWG’s Dirty Dozen.
Apples
Blackberries – the USDA tested for the first time in 2023.
Blueberries
Potatoes – the most consumed vegetable in the U.S. – join this year’s Dirty Dozen.
Did You Know? These lists are based on real testing of more than 47,000 samples by the USDA and FDA, and they’re updated annually.
See the full EWG Dirty Dozen / Clean 15 list and links to related articles by clicking here.
(select “continue to site” at the bottom of the pop-up screen, you do not need to give them your information!)
View this Newsletter here!
7/2/2025
CW Vol 2 Ed. 26 - How You Eat Matters: Mastering Eating Hygiene
This week, we’re spotlighting a wellness habit that costs nothing—but can make a big difference in how your body feels after meals: eating hygiene. We talk a lot about what to eat, but how you eat plays a powerful role in digestion, nutrient absorption, and even your mood and energy levels. Practicing eating hygiene helps your body shift into “rest and digest” mode—essential for efficient digestion and overall well-being.
Why Eating Hygiene Matters
Eating in a stressed or distracted state shuts down digestion. Your body needs calm, not cortisol, to do its best work.
Practicing eating hygiene can help:
✅ Reduce bloating and digestive discomfort.
✅ Improve energy and nutrient uptake.
✅ Stabilize blood sugar.
✅ Minimize post-meal fatigue and food cravings.
Even the healthiest meals can leave you feeling off if eaten in a rushed or chaotic state. A few small shifts in your routine can turn every meal into a digestive win.
🌿 Spotlight: The Power of Bitters
Want to give your digestion an extra boost? Bitters might be your secret weapon. What are Bitters?
Bitters are plant compounds that have a naturally bitter taste—and they’re incredibly effective at stimulating digestion. When you taste something bitter, your body ramps up production of stomach acid, bile, and digestive enzymes. This “wake-up call” can improve how well you break down and absorb food.
Benefits of Bitters:
Stimulate stomach acid and bile flow
Reduce bloating and indigestion
Support liver and gallbladder health
Help regulate appetite and blood sugar
How to Get Bitters Naturally:
You don’t need a supplement to get started—just add a few of these foods to your routine:
🥬 Dandelion greens – Great raw in salads
🥦 Arugula – Peppery and bitter, excellent with lemon and olive oil
🍊 Citrus peel (zest) – Add to teas or dressings
🫒 Green olives – A savory snack rich in healthy fats
Start your meal with a small bitter salad—arugula, radicchio, and dandelion greens with a vinaigrette made from lemon juice and olive oil. It’s tasty and functional!
🍽️ Eating Hygiene in Action
Before Your Meal:
Pause for 3–5 deep breaths. This simple ritual signals to your nervous system that it’s safe to enter “rest and digest” mode.
Smell your food. Engaging your senses kicks off enzyme production before the first bite.
Express gratitude. It doesn’t have to be elaborate—even a moment of thanks helps calm your mind and promote presence.
During Your Meal:
Sit down and minimize distractions. Step away from your desk, put your phone down, and turn off the TV. Multitasking at meals can confuse your body’s hunger and fullness cues.
Chew your food thoroughly. Chewing 20–30 times per bite may feel awkward at first, but it gives your digestive system a head start and helps reduce bloating.
Set your fork down between bites. This naturally slows your pace and gives your body time to signal fullness.
Avoid drinking large amounts of water with meals. Too much liquid can dilute your digestive juices. A few sips are fine—save most fluids for before or after eating.
Eat until you're satisfied—not stuffed. Slowing down helps you notice satiety signals before you’ve overeaten.
After Your Meal:
Stay seated for 5–10 minutes. Rushing back to work or chores can interrupt digestion before it begins. Let your body do its job!
Take a short walk or stretch. Gentle movement can support healthy blood sugar and digestion.
Track how you feel. Notice bloating, energy levels, or cravings—your body’s feedback helps you make better food and lifestyle decisions moving forward.
View this Newsletter and The Power of Eating Hygiene information sheet for a deeper dive here!
6/25/2025
CW Vol 2 Ed. 25 - Looking for Good Sleep? Consistency Creates Resiliency!
Just like any solid structure needs a strong foundation, your health depends on the quality of your rest. Sleep isn’t a luxury—it’s essential maintenance for your brain, body, and mood. But with today’s stress, screen time, and long work hours, good sleep can feel like a challenge. That’s where sleep hygiene comes in. On a recent episode of Dr. Mark Hyman’s podcast with Dr. Andy Galpin, we learn routine reinforces resilience.
“It’s not the act - it’s the pattern.”
Both Dr. Hyman and Dr. Andy Galpin emphasize that consistency, not complexity, defines a strong evening routine. It’s the pattern you follow every night—not just what you do—that signals to your body: Hey, it’s sleep time.
Why Routine is Powerful
Pattern > Perfection: Your brain learns context—dim lights, warm drink, slow breath = it’s bedtime.
Autonomic Reset: Regular routines shift you from “alert” to “repair” mode by lowering stress and heart rate variability (HRV) strain.
Data-Driven Tuning: Galpin encourages tracking your sleep metrics and HRV so you can fine-tune your pre-bed steps for maximum impact.
Your goal isn’t a perfect night—it’s a more adaptable, resilient system. With repeatable, data-informed habits, you're training your body to bounce back faster, no matter the shift, stress, or surprise tomorrow brings.
Sample Routine Toolbox
Light control — dim lights 1–2 hrs before bed (no screens or overhead lights), use salt lamps and low wattage bulbs.
Breathing reset — 3–5 minutes of box breathing or cyclic sighing.
Warm recovery — Epsom-lavender soak or warm shower.
Hydrating support — small glass of water or magnesium drink or supplements.
Mind unload — jot down lingering thoughts in a journal.
Gentle movement — 2–3 min of light stretching.
Cool sleep — dark, quiet room at ~60–67°F.
Build Your Pattern
Choose 3-4 Elements: Pick simple tasks, no pressure to do them all.
Repeat Nightly: Same order and timing, even on off-days.
Track Results: Note your sleep quality and next-day energy.
Tweak Weekly: Fine-tune timing or switch out tasks based on how you feel.
Working Nights? Consider These Adjustments
Use overhead light or a light therapy box early in your shift to wake up your system.
Eat your biggest meal at the start of your shift, not the end.
Keep snacks protein-heavy, low in sugar—think beef sticks, nuts, or hard-boiled eggs.
Wear sunglasses during your post-shift commute.
Anchor your routine by waking/sleeping at the same time every day, even on off days
Don’t rely on coffee, alcohol or energy drinks to shift your rhythm—they mask fatigue but don’t fix it.
Use blackout curtains or eye mask and a white noise machine when sleeping during the day.🌙 Wind Down with Intention
Keep screens off for 1 hour before bed
Try nasal breathing or light stretching
Use a calming sleep environment (cool, dark, quiet)
Quick Wins Checklist
“Wind‑Down Alarm”: Set a nightly reminder!
Gear Up Before Bed: Lay out what you need - Epsom salt, towel, notebook, magnesium. No scrambling.
Take a Breather: Try a short breathing drill—slow inhale, slower exhale—right as you hit the lights.
Sleeping at the same time every day, even on off days
Track What Matters: Use a sleep app or jot it down: Did you fall asleep faster? Wake up feeling better? Make adjustments as necessary.
View this Newsletter and a links to the podcast here!
Or, listen to Dr. Hyman’s and Dr. Galpin’s Conversation by clicking here!
6/18/2025
CW Vol 2 Ed. 24 - 🧠 Why One Nerve Might Be the Key to Better Sleep, Less Stress, and Long-Term Health
When you think of improving your health, you might focus on diet, exercise, or hydration. But there's an unsung hero quietly influencing everything from your mood to digestion and even how well you recover from stress: the vagus nerve. This week, we’re highlighting insights from Dr. Navaz Habib, a functional medicine expert and author of Upgrade Your Vagus Nerve, who recently appeared on The Dhru Purohit Show to explain how this nerve could be the missing piece in your wellness puzzle.
🔍 What is the Vagus Nerve?
The vagus nerve is the longest cranial nerve in your body, running from your brainstem to your gut. It’s a central player in the parasympathetic nervous system, a powerful communication superhighway between your brain and body that plays a major role in relaxation, digestion, and recovery. If your vagus nerve isn’t working well, you may feel burned out, anxious, inflamed, or stuck in “fight or flight” mode.
🚨 Signs Your Vagus Nerve Needs Attention
Dr. Habib identifies a few key warning signs:
Poor sleep quality or feeling unrested.
Bloating, indigestion or slow gut motility.
Anxiety, irritability, mood swings or brain fog.
Low energy or poor recovery from workouts.
🔧 What Disrupts It?
There are four types of stress that can overload your vagus nerve:
Physical (e.g., poor posture or injury)
Chemical (e.g., processed foods, toxins)
Emotional (e.g., chronic worry or grief)
Electromagnetic (e.g., too much screen time, poor sleep hygiene)
🛠️ How to Support Your Vagus Nerve
Here are a few simple ways to improve vagus nerve tone and reduce stress throughout the day:
☀️ Start with a Solid Morning Routine
Wake up at the same time each day
Get sunlight in your eyes within 30 minutes of waking
Avoid jumping into emails or social media first thing
🌙 Wind Down with Intention
Keep screens off for 1 hour before bed
Try nasal breathing or light stretching
Use a calming sleep environment (cool, dark, quiet)
Daily Nervous System Support
Practice slow, deep breathing
Gargle aggressively, hum, or sing (yes, really!)
Try a short meditation or gratitude journal entry
⏱️ Use Wearables Wisely
Dr. Habib breaks down how to interpret wearable data like:
Heart Rate Variability (HRV) – Higher HRV = better vagal tone
Respiratory Rate – Irregular patterns may signal stress
Sleep Cycles – Deep, restorative sleep is essential for healing
Even if you don’t wear a tracker, you can still tune in to how you feel after different activities—especially sleep, food, and stress exposure.
🧰 The takeaway? You don’t need a full lifestyle overhaul to feel better. Start with just one routine—like consistent sleep or a few minutes of deep breathing—and build from there. Your vagus nerve (and your future self) will thank you.
View this Newsletter and links to resources here!
The links are also provided here:
“The vagus nerve helps us shift from ‘fight or flight’ into ‘rest and digest’—but only if we create space for it.”
— Dr. Navaz Habib on The Dhru Purohit Show. Click here to listen.
Learn How To Exercise Your Vagus Nerve to Lower Stress and Inflammation here or scan the QR code.
6/11/2025
CW Vol 2 Ed. 23 - The Sun, Your Skin & What They’re Not Telling You
“More sunscreen use has not resulted in fewer melanomas. In fact, melanoma rates have increased—because we're ignoring internal health and toxin exposure as major causes.”
— Dr. Leigh Erin Connealy, via Instagram (2025)
What If the Sun Isn’t the Enemy?
We’ve all heard it: “Avoid the sun. Wear sunscreen. Protect your skin.” But what if that advice misses the mark?
Doctors like Dr. Joseph Mercola and Dr. Leigh Erin Connealy argue that the rising rates of skin cancer may not be caused by sunlight alone—but by what we put on our skin, what we eat, and how our bodies are functioning internally.
Dr. Connealy reminds us that sunlight, in moderation, is essential for immune health, vitamin D production, mood, and hormone balance. And Dr. Mercola goes further: our diet—especially one high in seed oils—could be making us more prone to sun damage.
🛢️ Sunscreen: What’s In It—and What It’s Doing
Everything you put on your skin is absorbed into your bloodstream. So let’s look closer at this cocktail of lab-made chemicals, most of which are derived from petrochemicals (refined from crude oil) or synthetic fragrance compounds.
Listed below are the most common offenders.
Ingredients to Be Cautious Of, Its Common Use and Why Experts Warn Against It
Oxybenzone: Chemical UV filter. Linked to hormone disruption; penetrates skin easily.
Octinoxate: UVB absorber. Hormone-disrupting effects and is toxic to marine life.
Homosalate: UVB filter. Allows other harmful chemicals to penetrate deeper into the skin.
Avobenzone: UVA filter. Breaks down quickly in sunlight - often forming free radicals.
Fragrance / Parfum: A mix of secret chemicals (often including phthalates.) Can trigger allergies, disrupt hormones.
Parabens: Used as preservatives. Linked to estrogenic activity and possible cancer risk.
Did you know? Most chemical sunscreen ingredients were developed in the 1950s–1980s, before long-term safety testing on hormone disruption or environmental effects was required.
🥗 The SAD Truth About the Standard American Diet
The Standard American Diet (SAD) is high in sugar, refined carbs, seed oils, and ultra-processed food. According to Dr. Mercola, these oils—like soybean, corn, and canola—embed themselves in your skin's fatty tissues and make you more likely to burn when exposed to sunlight.
Dr. Connealy links poor diet with chronic inflammation, hormone imbalance, and weakened cellular defense—perfect conditions for cancer to grow.
How do you protect yourself from the inside out?
✅ Eat antioxidant-rich vegetables and berries.
✅ Replace seed oils with healthy fats (olive oil, coconut oil, grass-fed butter.)
✅ Prioritize protein and fiber over sugar and starch.
✅ Support your liver’s detox pathways (e.g. leafy greens, dandelion, beets, broccoli, cauliflower and brussels sprouts.)
Tips for Protecting Your Skin From the Sun:
Sunlight in moderation is good—don’t fear it, but don’t burn!
Opt for physical barriers such as hats, sunglasses, clothing.
When purchasing sunscreen, look for:
Micronized Zinc Oxide (at least 20%)
Non-Nano Zinc Oxide
Broad-Spectrum Protection against both
UVA (aging) and UVB (burning) rays
Fragrance Free
Free of Seed Oils (oils like sunflower, soybean or canola)
Improve your diet to reduce inflammation and protect your skin!
View this Newsletter and links to resources here!
Go to www.incidecoder.com to research ingredients!
6/4/2025
CW Vol 2 Ed. 22 - The Mineral You’re Missing: Why Magnesium Matters
For the job site, the office, and home—magnesium is a powerhouse nutrient you shouldn’t overlook. Whether you’re lifting rebar, managing logistics, or juggling work and family, magnesium plays a critical role in keeping your body and mind functioning at their best. Yet most Americans don’t get enough of it—and deficiency can quietly affect energy, sleep, focus, heart health and even mental health.
What Magnesium Does
Magnesium supports:
Muscle and nerve function (important for job performance and recovery),
Bone strength (especially critical in physical labor),
Heart rhythm and blood pressure,
Mood, stress response, and sleep; and
Cognitive clarity and memory.
Dr. Leigh Erin Connealy, a leading integrative physician, emphasizes magnesium’s essential role in mental wellness, immune strength, and disease prevention. She explains how it:
Regulates cortisol (your stress hormone),
Supports GABA, a neurotransmitter that calms the nervous system,
Fuels your cells with ATP, essential for brain energy,
Plays a role in cancer prevention by maintaining healthy cellular function and DNA repair.
She frequently recommends magnesium as part of a personalized wellness plan, especially for patients with anxiety, poor sleep, or high inflammation.
💧 Bath & Foot Soaks: Natural Stress Relief
Topical magnesium is a powerful and easy way to support relaxation. Dr. Connealy recommends magnesium baths or foot soaks as an effective method to absorb magnesium transdermally (through the skin), particularly for those dealing with stress, muscle fatigue or trouble sleeping.
Try This:
Bath: Add 1–2 cups of Epsom salt (magnesium sulfate) to warm water and soak for 20 minutes.
Foot Soak: Add ½ cup to a basin of warm water for a 15-minute calming ritual after a long day.
Magnesium Lotion: Products like Earthley’s Good Night Lotion combine magnesium chloride with soothing ingredients like shea butter and lavender to promote restful sleep and ease muscle tension—especially helpful for construction workers and busy people alike.
Types of Magnesium
And what they are best used for:
Magnesium Glycinate: Anxiety, sleep, muscle recovery. Gentle and calming—great for restful sleep and mental wellness.
Magnesium Citrate: Constipation, digestion. Can have a laxative effect.
Magnesium Malate: Fatigue, muscle pain, energy. Helps with chronic soreness or burnout.
Magnesium Threonate: Focus, memory, brain fog. Crosses blood-brain barrier—supports cognitive health.
Magnesium Sulfate (Epsom Salt): Baths & foot soaks. Absorbed through skin or muscle relaxation and stress relief.
Magnesium Chloride: Topical sprays, soaks or lotions. Absorbed through skin for muscle relaxation and stress relief
How much? Dr. Connealy typically recommends 400–700 mg/day of elemental magnesium, with up to 1,000 mg/day used therapeutically under supervision, especially for patients with cancer, adrenal fatigue, or chronic stress. Higher doses are often split into 2–3 servings to improve absorption and reduce side effects. Her guidelines reflect functional medicine practices and are generally higher than the standard NIH recommendations. Work with your healthcare provider to determine the right amount for your individual needs.
Quality Supplements Matter!
Not all supplements are created equal—some contain fillers, low-quality forms, or inaccurate labeling. That’s where Supp.co helps.
🔍 Supp.co is a science-based tool (currently in Beta) that lets you:
• Check brand purity and potency
• See if a product is third-party tested
• Access user reviews and research links
Try it at www.supp.co—it’s free during Beta testing, as of the date of publication of this Newsletter!
View this Newsletter and links to resources here!
Or use these links to learn more:
How does magnesium help prevent Cancer? Read this.
Great discussion between Dr. Connealy and JJ Virgin on nutritional principles! Listen here.
5/22/2025
CW Vol 2 Ed. 21 - In Honor of Memorial Day: Remember, Gather, Nourish
As we approach Memorial Day, we pause to honor the men and women who gave their lives in service to our country. It’s a time for remembrance, for gratitude—and for many of us, a time to gather with family and friends to share stories, meals, and moments that matter.
🔪 Prep Like a Pro: Let it Rest
🧄 Garlic & 🧅 Onions:
After chopping, let them rest for 10 minutes before cooking. This gives time for beneficial enzymes to activate—maximizing flavor and supporting heart and immune health.
Mushrooms:
Let sliced mushrooms sit for at least 5 minutes before cooking to help preserve antioxidant power.
Timing is Everything: Salt Early, Herbs Late
Salt onions and peppers at the start of cooking. It draws out water and encourages caramelization, not sogginess.
Add fresh herbs (like basil or parsley) at the end for a burst of flavor and preserved nutrients.
Use woody herbs (like rosemary or thyme) early to deepen the flavor throughout the dish.
🔥 For the Grill Masters
Marinate meats for 30+ minutes—especially in citrus, vinegar, or herbs. Not only does it improve taste, it may reduce harmful compounds formed by high-heat grilling.
Flip meats often for even cooking and less charring (no, it doesn’t dry it out!).
Grill colorful vegetables—zucchini, corn, peppers, mushrooms. Toss with olive oil, salt, and pepper for simple sides that shine.
Grill safety tip: Avoid wire grill brushes—loose bristles can stick to food and cause serious injury if swallowed. Use a bristle-free or wooden scraper instead.
🥗 Fresh Touches for Family Tables
Use citrus zest in marinades or dressings—it wakes up flavor and adds antioxidants.
Toast your spices before using: Just add them to a dry pan over medium heat for 30–60 seconds, stirring constantly until fragrant. This wakes up their natural oils and makes them more flavorful. Be careful not to burn them—when they smell amazing, they’re ready!
Soak raw red onion slices in vinegar or cold water for 10 minutes to mellow the bite.
Cool roasted veggies or grains before mixing with greens—no one wants a wilted salad.
Backyard BBQ Hero: Clean Ranch from Scratch!
You’ll be surprised how easy (and delicious) it is to make your own ranch dressing at home—without the seed oils, preservatives, or mystery ingredients found in most store-bought versions. This clean, creamy version is perfect for dipping fresh veggies, drizzling on salads, or serving with grilled meats.
RANCH DRESSING RECIPE
Ingredients:
¾ cup sour cream (or full-fat Greek yogurt)
¼ cup mayo (or avocado oil mayo, look for clean brands like Primal Kitchen)
1–2 tablespoons fresh lemon juice
1 teaspoon apple cider vinegar
1 clove garlic, minced or grated
2 teaspoons dried dill (or 2 Tbsp fresh)
1 teaspoon dried parsley
½ teaspoon onion powder
Sea salt & black pepper to taste
Optional: water to thin
Directions:
Whisk all ingredients together in a bowl until smooth. Chill for 30 minutes to let the flavors meld. Keeps in the fridge for up to 5 days. No seed oils, no fillers—just clean, delicious flavor.
View this Newsletter here!
5/21/2025
CW Vol 2 Ed. 20 - Food Is Medicine: Fresh from the Farm for Body and Soul
Working in construction across Maine comes with long hours, tough weather, and physically demanding work. That’s why how we fuel our bodies matters. One of the best ways to support your strength, stamina, and overall health is by eating fresh, seasonal foods — the kind you’ll find at your local farmers’ market or through a Community Supported Agriculture (CSA) share.
What is a CSA?
CSA stands for Community Supported Agriculture — a model where you "subscribe" to a local farm by purchasing a share of the harvest. In return, you receive a box of seasonal produce (and sometimes eggs, meat, or bread) each week or biweekly. It's a win-win: you get farm-fresh food, and your local farmers get the support they need to thrive.
Want to explore CSA options? Visit MOFGA's CSA Directory to find farms near you.
Whether you're starting your day before sunrise or heading home after a long shift, choosing nutrient-rich food helps restore energy, reduce inflammation, and support immune health. It’s simple, powerful medicine — grown right here in Maine.
Farmers’ Markets: More Than Just Groceries
Farmers’ markets offer more than fresh food — they’re a place to connect with your community, try new recipes, and support local businesses. You’ll find everything from leafy greens and berries to artisan cheeses, local meats, baked goods, and herbal products.
Maine has dozens of markets running from spring through fall. Browse by day or region using the Maine Federation of Farmers' Markets directory. If you work across town lines or travel for work, there's likely a market along your route home.
In New Hampshire? Try VisitNH’s market guide.
The Joy of Cooking Together
Picking up a fresh box of produce can spark something special — a meal made together. Whether it's your partner, kids, grown-up children, cousins, or neighbors, preparing food with others fosters connection and care.
Grill fresh corn after a long day. Toss a salad from your CSA greens. Roast root vegetables for Sunday dinner. These moments can be grounding and joyful — a small ritual that says, "I care about you, and I care about what we eat."
Why Local Matters
Supporting local farms:
Keeps money in Maine communities.
Preserves working farmland and open space.
Reduces environmental impact.
Ensures you get food at peak nutrition and flavor.
Eating this way also builds resilience — in your health, your family routines, and in the communities you live and work in.
Food is Medicine — for your body, your mind, and your community.
Explore a market, join a CSA, and discover the difference fresh, local food can make.
🛒 No time for a farmers’ market? Hannaford supermarkets often carry local produce too — just look for the “Local” tags in store!
🍓 Farmers’ Market Tip: For those of you near Freeport on a Thursday afternoon, stop by the Yarmouth Farmers’ Market (Memorial Green, 3–6 p.m.). Along with beautiful produce, you’ll find local meats, baked goods, herbal teas, and live music. It's a great way to unwind after work or pick up ingredients for dinner that night.
View this Newsletter and links to resources here!
Or use these links to find a farmer’s market near you:
5/14/2025