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
CW Vol 2 Ed. 19 - Partnering With SoulBeing - The Details!
This is more than just a new resource—it’s part of a company-wide commitment to redefining what health care can look like. Through education, prevention, and smarter benefit use, we’re making wellness more accessible, affordable, and personal. SoulBeing is a service for our entire company and their household members, not just health insurance subscribers!
Whole Health Starts Here – Introducing SoulBeing
As part of our company-wide transition from traditional health insurance to a wellness-focused approach, we’re investing in resources that support your whole-person health—mind, body, and beyond.
One of the newest additions to our Constructing Wellness Program is SoulBeing—a platform designed to help you explore Complementary and Alternative Medicine (CAM) with transparency, ease, and confidence. This isn’t just a new benefit—it’s a reflection of a bigger shift: putting you in charge of your health journey through education, access, and prevention.
What SoulBeing Offers You
SoulBeing is a nationwide network of vetted CAM providers—acupuncturists, massage therapists, nutritionists, counselors, and more—available to you and your household members, in person or virtually.
✅ Transparent provider info – credentials, services, pricing, and bios;
✅ Easy scheduling – book directly through the site;
✅ Smart search – narrow your results by ZIP code to find providers near you;
✅ Wellness Glossary – decode unfamiliar terms and therapies;
✅ Educational Blog – articles on proactive health topics and CAM therapies; and
✅ Personalized Support – work with the SoulBeing Team to find the right fit for you!
Why This Shift Matters
No matter what insurance plan you have or don’t have, understanding the resources available to you is key. This approach helps everyone by:
Reducing preventable health risks;
Lowering long-term medical costs;
Improving overall health outcomes; and
Empowering you to take a more active role in your care.
By prioritizing preventative care, you gain more control over your health, which in turn, can result in a better quality of life!
Where to Start?
Go to soulbeing.com, register using the email on file with us. Your household members can create their own accounts too using their personal email! Everyone will enter CPM Constructors for Company name.
Once logged in, explore the blogs and providers near you by using the search options.
Connect with SoulBeing’s Care Team for personalized support. They’ll help guide you based on your health goals and preferences.
➡️ Just fill out the request form on the platform to get matched with the right support.
💬 Want a service that’s not listed yet? Use the form to help expand the network by requesting providers or services you’d like to see.
Use Your HSA for CAM Services
Use your HSA for eligible SoulBeing services like acupuncture, chiropractic, nutrition, mental health, and more!
2025 Limits: $4,150 (ind), $8,300 (fam), +$1,000 (55+)
Tip: Pay with your HSA card or reimburse later—save your receipt!
🔍 IRS Publication 502 lists eligible expenses.
View this Newsletter and links to resources here!
Or follow this link:
Reference: Explore our SoulBeing.
5/7/2025
CW Vol 2 Ed. 18 - Your Whole Health: Exploring Complementary and Alternative Medicine (CAM)
Caring for your whole self—body, mind, and spirit—is at the heart of our Constructing Wellness Program. We’re excited to introduce Complementary and Alternative Medicine (CAM) and our new partnership with SoulBeing—bringing access to whole-body care right to you. With this expanded benefit, you and your household have easy access to CAM services that help you feel stronger, manage stress, and boost overall well-being—available to our entire team, not just those on our health plan!
What is CAM?
Complementary and Alternative Medicine (CAM) refers to a wide variety of healing practices that are used alongside (complementary) or in place of (alternative) conventional Western medicine. CAM focuses on addressing health from multiple angles—physical, mental, emotional, and spiritual—often relying on time-tested traditions from around the world.
Common CAM practices include:
Acupuncture
Chiropractic care
Massage therapy
Herbal medicine
Yoga & meditation
Nutritional counseling
Energy healing (e.g., Reiki, qigong)
Meet SouBeing
As part of our Constructing Wellness Program, we’ve partnered with SoulBeing (soulbeing.com/cpm-constructors/) to provide you a vetted network of Complementary and Alternative Medicine (CAM) providers offering services in your local area across over 60 evidence-based care categories. SoulBeing providers are unique, offering specialized treatments and therapies designed to help you achieve whole-person health on your own terms.
The one-size-fits-all healthcare system of recent decades has not served us well, and with rising healthcare costs and declining overall health outcomes in our communities, the time for change is now.
SoulBeing is reimagining access to healthcare and wellness services that allows you to design an overall healthcare strategy that works for you today and evolves with your changing needs throughout your lifetime.
Holistic? Functional? CAM? Here's the Difference
While these approaches often overlap, here’s how they are distinct:
CAM (Complementary and Alternative Medicine): A broad category of therapies used outside conventional medicine, either to complement standard treatments or as alternatives. CAM includes individual modalities like acupuncture, chiropractic care, massage therapy, and herbal medicine.
Holistic Medicine: A philosophy of care that considers the whole person—body, mind, spirit, and emotions. Holistic medicine can include CAM therapies but also integrates conventional treatments, emphasizing balance, prevention, and wellness.
Functional Medicine: A systems-based approach within holistic care that focuses on identifying and addressing the root causes of disease. Functional medicine often uses advanced diagnostic testing, nutrition, lifestyle modifications, and CAM therapies but works within a scientific, evidence-based framework.
In short:
CAM is a collection of therapies.
Holistic is the philosophy behind whole-person care.
Functional medicine is a specific medical model that often uses both CAM and conventional tools.
All of these approaches work together to give you more options for your health journey.
View this Newsletter and links to resources here!
Or follow this link:
Reference: Explore our SoulBeing website!
4/30/2025
CW Vol 2 Ed. 17 - What is Holistic Health? Understanding the Big Picture of Your Well-Being
Holistic health is an approach to wellness that treats the whole person, not just symptoms or disease. It recognizes that your body, mind, emotions, lifestyle, environment, and relationships are all interconnected—and that your well-being depends on how all of those systems function together. Instead of only focusing on fixing what’s broken, holistic care supports the idea that health means thriving, not just surviving.
How It Works: More Than Just Medicine
Holistic care often blends the best of both worlds—modern medicine and complementary therapies. It may involve:
Routine medical care and diagnostics;
Massage, acupuncture, or chiropractic;
Nutritional support and herbal remedies;
Mindfulness, breathing techniques, or body movement; and
Coaching for sleep, stress, or life balance.
Providers trained in holistic or integrative care take time to understand your goals, routines, stress levels, and emotional well-being. The result? A personalized wellness plan that fits you—not a one-size-fits-all checklist.
Why It Matters: The Science and Strategy Behind Holistic Care
Holistic health is rooted in science showing how closely the mind and body are connected. Stress alone can weaken your immune system, disrupt sleep, and increase your risk for chronic conditions. Holistic care addresses root causes, not just symptoms, using tools like nutrition, movement, and mindfulness to restore balance and resilience.
You may recall from our April 2nd newsletter that functional medicine is one form of holistic care. It uses advanced testing to identify specific imbalances, while broader holistic health combines this with therapies like massage, acupuncture, and stress reduction to support whole-person wellness.
The goal? Proactive care that helps you stay balanced, strong, and ready for life’s demands.
What to Expect: A Different Kind of Care
When you try holistic care, don’t expect a 5-minute appointment and a quick fix. Instead, you’ll likely experience:
Longer, more in-depth visits;
A focus on prevention and sustainable habits;
Questions about your lifestyle factors—like how you eat, sleep, move, and manage stress;
Tools to help you take an active role in your health;
Holistic care is about adding tools to your wellness toolbox, not replacing what already works. You don’t need to give up your regular doctor.
For the Guys: Holistic Health Means Mental Health, Too
Holistic health isn’t just about stretching or supplements—it’s about caring for your entire self, including your mental and emotional health. That part often gets overlooked, especially by men who are used to powering through stress or brushing off emotional strain. But here’s the truth: your mind is just as important as your muscles when it comes to staying well, focused, and energized—especially in demanding work environments.
If the idea of talking about mental health feels awkward or unfamiliar, check out Man Therapy. It’s a resource built for men who want straightforward, stigma-free tools for handling everything from stress and anxiety to anger, grief, and relationship struggles.
“It’s therapy… with a mustache.”
Whether you’re feeling off, overloaded, or just want to check in with yourself, holistic health starts with awareness and support—and Man Therapy delivers that in a way that’s easy to relate to.
Remember, no medical advice here, just tips for a healthier lifestyle! Consult with healthcare professionals before starting any new health regimen.
View this Newsletter and links to resources here!
Or follow the links here:
Read: Holistic Health: A Guide to Better Health and Well-Being
Listen: Explore the The Doctor’s Farmacy podcast where Mark Hyman, M.D. explores deeper conversations about central issues of our time that affect us all.
Reference: Learn what the Man Therapy website offers for mental health resources.
4/23/2025
CW Vol 2 Ed. 16 - Unknot Stress, Unlock Strength: Your Massage Guide!
Feeling the strain of a long day on the construction site or at your desk? Massage therapy might be the key to help you recharge, recover, and tackle your next challenge with renewed energy. The information shared below is from a recent Barbell Therapy & Performance Podcast episode, where strength coach Jess Ferrer, a Licensed Massage Therapist (LMT) discusses massage therapy with host Dr. Brett Scott, link to podcast is below!
Why Massage Can Work for Us
Massage therapy can be a game-changer for construction crews hauling heavy loads and office staff hustling at desks. It may help tackle the physical and mental demands of your day, potentially keeping you strong and focused. Here’s how:
Relieves Pain: May soothe sore muscles from labor or screen strain.
Reduces Stress: Can calm the mind during high-pressure moments.
Boosts Energy: May improve blood flow to help fight fatigue.
Speeds Recovery: Can help muscles repair faster for the next challenge.
Lifts Mood: May promote positivity and focus.
What Type of Massage?
Deep Tissue: Relieves chronic soreness in shoulders, back, and legs from lifting, climbing, or repetitive tasks, potentially easing tightness by targeting tight muscles from heavy work or sitting.
Sports: Boosts flexibility and helps prevent injuries by stretching tight muscles, potentially keeping you agile and preventing injury.
Swedish: Eases overall tension, potentially helping you unwind from physical and mental fatigue.
Lymphatic: By stimulating lymphatic flow, this massage can help reduce toxin buildup, potentially easing fatigue, brain fog, and inflammation caused by long hours of sitting, which could be particularly helpful if you’re dealing with conditions like Lyme disease, fibromyalgia or autoimmune disorders. Refer to the February 19th Constructing Wellness edition with Perry Nickelston, DC, for more information on lymphatic massage and steps you can take to do it at home!
What You Can Expect
A Licensed Massage Therapist (LMT) will conduct a thorough assessment, which begins the moment you walk through the door, to tailor treatment to your needs. Here’s what an LMT assesses:
Posture Analysis: will check alignment to spot tension from lifting (crew) or sitting (office).
Range of Motion Testing: will evaluate joint mobility to address stiffness or injury risks.
Pain Point Identification: will pinpoint sore areas, like back pain from labor or neck strain from desks.
Lifestyle Review: will discuss daily tasks (e.g., hauling materials or typing) to customize care.
Communication is Key: as Jess Ferrer highlights in The Barbell Therapy & Performance Podcast, communication can be key to getting the most out of your massage experience. Openly sharing your needs and goals with your therapist will help ensure your session is tailored to support your recovery and wellness.
Make It Happen
Find a Pro: Look for certified LMTs via the American Massage Therapy Association (AMTA) https://www.amtamassage.org/find-massage-therapist/ or local spas. In May we are launching a new service as part of our Constructing Wellness program that will help you find health focused providers, and LMTs are included!
Work Perks: If you are enrolled in either of our HSA eligible plans, or if you are enrolled in an HSA eligible plan elsewhere, Health Savings Account (HSA) funds can be used for massages provided by LMTs, resulting in a tax-free massage!
DIY at Home: Try a foam roller or online self-massage tutorials.
Treat Yourself: Book a session to celebrate a milestone in your life, a job well done, or just because!
Remember, no medical advice here, just tips for a healthier lifestyle! Consult with healthcare professionals before starting any new health regimen.
View this Newsletter and links to resources here!
4/16/2025
CW Vol 2 Ed. 15 - Pinpointing Wellness: Meet Acupuncture
In this issue, we’re diving into acupuncture, a standout from Traditional Chinese Medicine (TCM), paired with herbs and Chinese medicine. Dr. Andrew Weil, a big name in integrative health, calls acupuncture a go-to for tackling pain and stress—something we all deal with, whether it’s from hauling steel or staring at spreadsheets. These practices could be your boost to feeling great, on the job and off. Here’s how they might fit into your world.
Acupuncture, Herbs, and Chinese Medicine: Your Wellness Edge
Out on the site, it’s hauling steel and scaling heights. In the office, it’s long hours at the desk and juggling deadlines. Both take stamina—and your downtime should feel just as strong, whether you’re hiking, hanging with family, or unwinding without aches. TCM’s focus on energy flow and whole-body balance, through acupuncture, herbs, and more, can keep you running smooth.
What’s the Acupuncture Experience?
Your first visit kicks off with a thorough health check-in. Expect some unexpected questions—tongue checks, pulse reads, or details on diet and habits. In TCM, it’s all about mapping your energy to find what’s off. Then, thin needles go into specific spots. You might feel a quick sting (or not much at all), with some points giving a brief ache as they work—sometimes with a tweak, heat, or a bit of electricity.
The needles stay shallow (no deep risks), in for 5–20 minutes, up to an hour max, then out. After, they’ll reassess, offer home care tips, and might suggest herbs like ginseng or corydalis to keep it going. Quick issues might clear in 2–4 sessions; bigger challenges could take 12+ over 8–10 weeks. Monthly check-ins can lock in low stress and high energy.
Why It Could Work for All of Us
Pain Relief: Sore from lifting rebar or stiff from hours at the desk? Acupuncture may ease pain by boosting endorphins and improving flow, notes Dr. Andrew Weil. Pair it with TCM herbs like turmeric, and you might feel better for work and downtime—think smoother evenings or easier weekends.
Quicker Recovery: Tweaked a muscle onsite or worn out from desk time? Acupuncture could help speed healing with better circulation, while herbs like astragalus might support a recharge—potentially getting you back to tasks and breaks faster.
Less Stress: Site pressure or office deadlines hitting hard? Acupuncture might calm your nerves, and herbs like jujube could lighten the mental load—helping you stay focused at work and balanced at home.
More Energy: Tired from building or planning? Acupuncture aims to balance your “qi,” and herbs like goji berries might give you a lift—possibly keeping you going through the day and into your off-hours.
Beyond Needles: TCM’s Bigger Picture
TCM isn’t just about acupuncture—it’s a whole system for staying well. Dr. Andrew Weil highlights how it sees the body as a network of energy channels, or meridians, that tie everything together. Blockages in these channels can throw you off—think tension headaches from staring at screens or fatigue from lugging tools. Acupuncture clears those jams, but TCM also leans on diet tweaks (like cutting damp foods such as dairy if you’re sluggish) and lifestyle habits (think steady sleep to match your body’s rhythms). Herbs play a starring role too—think licorice root to soothe digestion after a long shift or dang gui to support circulation if you’re feeling run-down. It’s about finding what’s out of whack and tuning it up, not just masking symptoms.
Construction and coordination keep us moving forward, and TCM could keep you moving—tougher, clearer, better.
Remember, no medical advice here, just tips for a healthier lifestyle! Consult with healthcare professionals before starting any new health regimen.
View this Newsletter and links to resources here!
4/9/2025
CW Vol 2. Ed. 14 - CW Vol 2 Ed. 13 - Functional Medicine - What is It?
Whether you’re swinging a hammer or crunching numbers, staying healthy matters—and not just for work. In this Newsletter, we’re introducing Functional Medicine—a science-based approach that digs beyond symptoms to address what’s holding you back, so you can feel well in all aspects of life. From the field to the office and to home with family and friends, here’s how it can help you thrive on and off the clock.
Functional Medicine Basics
What It Is: Functional Medicine looks at your body as a connected system, finding and fixing the root causes of issues like pain, fatigue, or stress.
How It Works: Using advanced tests (think gut health or hormone checks) and custom plans (diet, lifestyle, therapies), the Functional Medicine doctor will tailor treatment to your needs—whether you’re on-site or at a desk.
Why It Matters: Less downtime, more energy, and better focus for work—plus the vitality to enjoy family, hobbies, and everything else that makes life good.
How Functional Medicine Helps You
Functional Medicine is all about you—your body, your day, your life. Here’s how it plays out, straight from the playbook of the Institute for Functional Medicine (IFM), the pioneers of this approach:
For Field Crew: Lugging steel beams or pouring concrete? That wear-and-tear could be inflammation grinding your joints like sandpaper. IFM notes that diet—like too many processed carbs—can spike inflammation by 50% or more. Functional Medicine could dial that back, so you’re not just powering through shifts but also hitting the trails or tossing a ball with your crew at home.
For Office Staff: Zoom calls and late-night emails frying your brain? Your gut might be the culprit—IFM says it’s the “root” of 80% of chronic issues, from fatigue to fog. A custom plan could reset your system, turning those bleary afternoons into sharp focus—and leaving you energy for a post-work run or movie night.
Picture This!
Imagine a construction worker who’s been battling nagging shoulder pain after years of lifting, or an office admin who can’t shake that mid-day crash despite coffee on tap. Regular doctor visits might say “take it easy” or “try more caffeine,” but Functional Medicine takes a different angle. For the field worker, tests might reveal inflammation tied to poor nutrition or low magnesium from sweating it out—fixed with a targeted diet shift and supplements. For the office admin, it could uncover a food sensitivity or stress spiking cortisol—handled with a gut-friendly plan and relaxation tweaks. The result? They’re not just patched up—they’re back to lifting with ease or powering through reports, with energy left for life outside work.
What Functional Medicine Offers
Here’s what it brings to the table:
Acupuncture: Eases pain or tension—great for sore backs or stiff necks from screens.
Nutritional Therapy: Builds meal plans to cut inflammation or boost stamina, tailored to your day.
Hormone Testing & Balancing: Checks stress or energy levels, using natural fixes like supplements.
Gut Health Optimization: Fixes digestion with probiotics or diet shifts—key for energy and immunity.
Chiropractic Care: Aligns your spine, helping with fieldwork strain or office posture slumps.
Who’s Behind It?
Functional MDs: Doctors with added training (300+ hours via places like the Institute for Functional Medicine) in nutrition, systems biology, and lifestyle care.
Naturopaths: NDs with 4-year degrees and expertise in holistic therapies like acupuncture and botanicals.
✅ Try This: Swap a soda or energy drink for water and a handful of nuts or a banana—steady fuel for any shift!
✅ Stay tuned—this month, we’re rolling out a new tool to explore Functional Medicine options and HSA benefits, making it easier to take charge of your health!
Remember, no medical advice here, just tips for a healthier lifestyle! Consult with healthcare professionals before starting any new health regimen.
View this Newsletter and links to resources here.
4/2/2025
CW Vol 2. Ed. 13 - What Are Oxalates, and Why Do They Matter? Part 3 of a 3 Part Series
Choose Low-Oxalate Options
Swap high-oxalate options for safer alternatives like arugula, cabbage, meats, eggs, or dairy. Norton challenges plant-heavy diets, asserting, “You don’t need plants to thrive—our bodies can flourish without overloading on oxalates.” She notes that foods like spinach and almonds often do more harm than good due to their oxalate content. “It’s about rethinking what ‘healthy’ means,” she explains, and her website (sallyknorton.com) provides free, comprehensive food lists to guide your choices.
Cook to Cut
Boiling reduces oxalates by up to 50% in high-oxalate greens—discard the cooking water to remove what’s leached out. Norton calls this “a simple fix with big impact,” noting that oxalates are water-soluble and escape into the pot. She cites studies showing boiling spinach or Swiss chard can slash oxalate levels significantly. “Don’t sip that broth, though,” she warns, as it contains the problem you just cooked out.
Pair With Calcium
Combine high-oxalate foods with calcium-rich choices like milk, yogurt, or cheese to bind oxalates in the gut, limiting absorption. Norton labels this “a natural detox trick,” explaining that calcium and oxalates form insoluble crystals that are excreted. “It’s like giving oxalates a chaperone to escort them out,” she says. Norton stresses timing: “The calcium has to be there at the same meal—later won’t cut it.”
Hydrate Well
Aim for 2-3 liters of water daily to flush oxalates through your urine, reducing crystal formation risk. Norton emphasizes, “Water is your kidney’s best friend—it’s the simplest way to keep oxalates moving out.” Adding lemon juice helps—its citrate dissolves crystals, offering extra protection. “Think of citrate as a crystal-buster,” she says, recommending a squeeze in every glass.
Go Gradually - Avoid Oxalate Dumping
Dropping oxalates too quickly can trigger “dumping,” where stored crystals release, causing fatigue, muscle pain, or rashes. Norton warns, “Your body’s been hoarding this stuff for years—don’t shock it.” She advises reducing intake by 5-10% weekly to adjust smoothly. “Slow and steady prevents the shock,” she says, suggesting you start with one food, like cutting back on spinach smoothies or having milk with that piece of dark chocolate!
Oxalate damage is not a sensitivity or allergy. It is a toxicity problem.
Remember, no medical advice here, just tips for a healthier lifestyle! Consult with healthcare professionals before starting any new health regimen.
View this Newsletter and links to resources here.
3/26/2025
CW Vol 2. Ed. 12 - What Are Oxalates, and Why Do They Matter? Part 2 of a 3 Part Series
Symptoms of Oxalate Overload
Excess oxalates can cause a range of issues. Sally Norton calls it a “silent and gradually progressive condition” with symptoms that vary widely. Kidney stones—painful calcium-oxalate crystals—are the most well-known, affecting about 10% of people. But there’s more: joint pain, fatigue, brain fog, digestive discomfort, and even persistent hiccups can signal trouble. Norton explains that these effects may build slowly, making oxalates tricky to spot. Feeling off after a big salad? It might not just be your imagination—oxalates could be at play.
High-Oxalate Foods
Some of our favorite foods are oxalate powerhouses, often disguised as health heroes. Here’s a rundown:
Spinach: 755 mg per half-cup cooked—a nutritional star with a hidden edge.
Almonds: 122 mg per ounce (about 22 nuts)—a small handful adds up fast.
Beets: 152 mg per cup—vibrant but oxalate-rich.
Chocolate: 110-140 mg per 50g of dark chocolate—a bittersweet reality.
Rhubarb: 370 mg per half-cup—a potent source to enjoy sparingly.
Black Tea: 8-12 mg per 1 cup brewed for 8-10 minutes, there are only 2-3 mg per cup of coffee!
Other notables include Swiss chard, potatoes, soy, blackberries, and spices like turmeric. Norton points out that modern diets heavy in these foods can push oxalate levels higher than our bodies handle well.
Daily Oxalate Limits
What’s a safe oxalate intake? Experts recommend staying below 100-150 mg per day for most people. Sally Norton suggests 50-60 mg for those prone to issues like kidney stones. For perspective, the average diet ranges from 70-150 mg daily, often boosted by tea consumption. Over 250 mg daily? That’s when risks rise! A single serving of spinach could tip you over, so moderation is key.
Are Oxalates an Issue for You?
There is no single pattern of symptoms that identifies oxalate toxicity, everyone has their own unique set of reactions to over-exposure to oxalates. But there are patterns of symptoms that are often associated with oxalate toxicity. If you have ever had kidney stones, or if you have three or more of the following problems, you may benefit from lowering your oxalate consumption:
Kidney infections.
GI problems, or have had GI surgery, especially colon re-sectioning and gastric by-pass.
You have pain that comes and goes without obvious cause, or that affects different body parts on different days.
You have pain or weakness in the arms, hands, legs, or feet.
You have back stiffness or pain.
Your urine is frequently cloudy or hazy looking.
You don’t sleep well or are tired a lot.
You have other brain function problems: brain fog, cognitive losses, mental fatigue.
You have incomplete recovery from injury or surgery.
You tend to have disappointing responses to both conventional and alternative therapies.
You eat one or more high-oxalate foods daily.
Remember, no medical advice here, just tips for a healthier lifestyle! Consult with healthcare professionals before starting any new health regimen.
View this Newsletter and links to resources here.
3/19/25
CW Vol 2. Ed. 11 - What Are Oxalates, and Why Do They Matter? Part 1 of a 3 Part Series
Oxalates Defined
Oxalates, or oxalic acid, are naturally occurring substances in plants that bind to minerals like calcium, forming crystals. Sally Norton, a prominent expert in oxalate poisoning and author of Toxic Superfoods, describes them as “chemical toxins hidden in many popular foods.” Your body produces some oxalates during metabolism, but dietary sources often contribute the most. Fun fact: that can of Bar Keepers Friend cleaner under your sink? It’s oxalic acid in concentrated form—effective for stains, but wear gloves when using it, as it’s harsh on skin!
A Look Back: Oxalates Before 1900
Oxalates have been part of human awareness for centuries. In 1764, Swedish chemist Carl Wilhelm Scheele first isolated oxalic acid from sorrel, a leafy green packed with this compound. By the 19th century, scientists began connecting oxalates to health concerns. An 1842 study published in The Lancet identified oxalate crystals in urine, pointing to their role in kidney stone formation—a link that holds true today. Farmers, too, noticed trouble when livestock fell ill after grazing on oxalate-rich plants like beet greens, offering early hints of their effects.
In Britain, a stark example emerged when people ate rhubarb tarts made with the plant’s toxic leaves. These unlucky individuals suffered severe vomiting, abdominal pain, and sometimes death, underscoring oxalates’ potency well before modern research fully grasped their impact. These observations laid critical groundwork for our current understanding.
Why Oxalate Knowledge Matters
In moderation, oxalates are manageable—your body excretes them through urine or stool. But too much can lead to crystals that affect your kidneys or nutrient absorption. Norton notes that our reliance on “superfoods” like spinach may unintentionally increase our oxalate intake.
Oxalate damage is not a sensitivity or allergy. It is a toxicity problem.
Symptoms of Oxalate Overload
Excess oxalates can cause a range of issues. Sally Norton calls it a “silent and gradually progressive condition” with symptoms that vary widely. Kidney stones—painful calcium-oxalate crystals—are the most well-known, affecting about 10% of people. Oxalates lead to a wide range of problems, throughout the body:
Kidney damage
Damage to intestines, may contribute to the development of celiac disease and “leaky gut”
Breathing problems, mucus production, and congestion
Brain problems – sleep, mood, behavior, cognition, organizational ability, autism
Urinary issues and genital pain
Gum and tooth problems
Bone and connective tissue instability
Contributes to aging, and can make you feel old prematurely
Persistent hiccups
Norton explains that the effects may build slowly, making oxalates tricky to spot. Feeling off after a big salad? It might not just be your imagination—oxalates could be at play.
Remember, no medical advice here, just tips for a healthier lifestyle! Consult with healthcare professionals before starting any new health regimen.
View this Newsletter and links to resources here.
3/12/2025
CW Vol 2. Ed. 10 - Stay Hydrated, Stay Healthy: The Power of Mineral Salts for Detox & Immunity
Why Mineral Salts?
Mineral salts, such as Celtic sea salt and pink Himalayan salt, are unrefined salts rich in essential minerals like sodium, magnesium, calcium, and potassium. Unlike regular table salt, which is heavily processed and stripped of its natural minerals, these salts retain their nutrient profile, offering numerous health benefits. According to leading functional health practitioners, minerals play a crucial role in biochemical processes that regulate energy, hydration, and immune resilience.
Flush Out Toxins & Feel Well
Did you know that mineral salts can help your body naturally detox? They work behind the scenes to keep fluid and electrolyte levels in check, which supports kidney function and flushes out unwanted toxins. Plus, they help fire up digestive enzymes, promoting smoother digestion and gut health (New Directions Aromatics). Dr. Hyman emphasizes that maintaining proper mineral levels supports liver detox pathways, helping the body cleanse itself more effectively.
Hydrate Like a Pro
We all know hydration is key, but did you know that mineral salts can make it even more effective? These essential minerals improve how our bodies absorb and use water, keeping our cells hydrated and functioning optimally. That means better energy, improved focus, and a stronger immune system (Dr. Axe). According to insights from The Huberman Lab Podcast, electrolytes like sodium, magnesium, and potassium are critical for everything from mental clarity to endurance and immunity.
Supercharge Your Immune System
A well-hydrated and balanced body is naturally more resistant to colds, flu, and other seasonal bugs. Mineral salts help regulate immune responses and reduce inflammation, making it easier for your body to fight off infections (Dr. Berg). Chris Kresser highlights how the right mineral balance keeps the immune system strong and adaptive, helping us recover faster and stay healthy longer.
Easy Ways to Add Mineral Salts to Your Routine
Upgrade Your Cooking: Swap out processed table salt for mineral-rich options like Celtic sea salt or pink Himalayan salt to add flavor and essential nutrients to your meals. Increase iodine levels elsewhere if you do (for example: eggs, oysters, Greek yogurt and cod fish)!
Level Up Your Hydration: Stir a pinch of mineral salt into your water to enhance absorption and maintain steady energy throughout the day.
Relax & Recharge: Soak in a warm bath with mineral salts like Dead Sea salt to ease muscle tension, detoxify your skin, and unwind after a long day.
Remember, no medical advice here, just tips for a healthier lifestyle! Consult with healthcare professionals before starting any new health regimen.
For a deeper dive and links to resources, click here.
3/5/2025
CW Vol 2. Ed. 9 - Sip Safe: Unmasking Toxins in Your Cup
Sip Smart: Are Your Drink Containers Hiding Toxins
Many people love a morning coffee, iced water on the go, or that quick tea break to recharge. But have you ever thought about what’s really in your cup? It turns out that the plastic bottles we use for cold drinks and the coated paper cups for hot beverages might be serving up more than just refreshment—they could be sneaking tiny toxins into your system. Let’s break it down and explore how to sip smarter for our health!
The Plastic Problem: Cold Drinks in Bottles & Cups
Plastic bottles and cups (think your go-to water bottle or that iced latte cup) are super convenient, but they’re often made with materials like polyethylene terephthalate (PET) or polypropylene (PP). These plastics can release microplastics and chemicals like BPA (Bisphenol A) or phthalates into your drink, especially if the bottle’s been sitting in a hot car or reused too many times.
What’s the risk? Studies suggest these tiny particles and chemicals might mess with your hormones, build up in your body over time, or even increase inflammation. While the amounts are small, they add up—especially if you’re sipping from plastic daily.
Alarming fact: One study found that a single plastic water bottle could contain hundreds of thousands of microplastic particles. Yikes!
Hot Drinks & Coated Paper Cups: A Hidden Catch
Love your coffee or tea in a to-go paper cup? Here’s the twist: most of these cups are lined with a thin layer of plastic (usually polyethylene) to keep them from leaking. When you pour in hot liquid (think 185-194°F or hotter), that lining can break down, releasing microplastics, heavy metals (like lead or cadmium), and other nasties into your brew.
How much? Research shows that just 15 minutes of hot water in a coated paper cup can release about 25,000 microplastic particles—plus billions of even smaller nanoplastics. That’s a lot of uninvited guests in your drink!
Why it matters: These particles might act like carriers, bringing along toxins that could affect your gut, immune system, or even long-term health.
What Can You Do? Simple Swaps for a Healthier Sip:
Here are some easy, practical tips to cut down on these sneaky toxins:
Switch to Reusables: Invest in a stainless steel or glass water bottle for cold drinks and a ceramic or steel mug for hot ones. They’re toxin-free, durable, and eco-friendly!
Wash Before Use: If you must use a disposable cup, rinse it with water first—studies show this can reduce microplastic release by up to 65%.
Keep It Cool: Avoid leaving plastic bottles in hot places (like your car) to limit chemical leaching.
Go Loose Leaf: Skip tea bags (yep, some have plastic too!) and brew loose-leaf tea in a metal strainer instead.
Team Up for Change: Work with your crew—brainstorm ways to keep hydrated on site - while minimizing toxin exposure! Share your good ideas!
For a deeper dive, click here.
2/26/2025
CW Vol 2. Ed. 8 - Flush Out Toxins, Improve Your Health: The Big 6™ Lymph Reset!
What is The Big 6™ Lymph Reset?
Dr. Perry Nickelston, a renowned Chiropractic Physician, has introduced a simple yet effective routine called the "Big 6™ Lymph Reset." This method targets key areas to enhance lymphatic flow, helping reduce inflammation, boost immunity, and promote healing. Read on to see how you can make this lymph exercise a part of your daily life.
Before doing the Big 6™, make sure you are well hydrated and are not constipated. Do not perform the Big 6™ if you are pregnant, have heart or circulation disorders, acute infections, or diagnosed with cancer.
The Big 6™ - Always Done In Order!
Collarbone Massage: Start by gently massaging the area above and below your collarbone. This helps initiate lymphatic flow from the top down.
Neck and Jaw: Move to the top of your neck, just behind your jaw angle. A gentle rub here can kick-start the lymphatic drainage from your head.
Shoulder and Armpit: Circle your shoulders and then your armpits. This area has a high concentration of lymph nodes.
Abdomen: A gentle massage around your belly can encourage lymphatic movement from your digestive system.
Groin Area: Focus on the crease of your groin. This spot is crucial for leg lymphatic drainage.
Behind the Knees: Finish by massaging behind your knees, enhancing the flow from your lower limbs back to your torso.
What Can The Big 6™ Do?
Detoxify: Helps remove toxins from your body, which could lead to clearer skin, less fatigue, and better overall health.
Reduce Inflammation: Improves circulation, which can alleviate chronic pain and speed up recovery from injuries.
Boost Immunity: A well-functioning lymphatic system supports your immune system, potentially reducing illness.
How Often Can You Do The Big 6™?
Once a day is recommended, monitoring how you feel. You may experience a detoxification reaction the first few times you do The Big 6™ and that’s normal. If you get a detoxification reaction do not repeat The Big 6™ again until you feel a bit better.
When you are able to do The Big 6™ on a daily basis without a detox symptoms, you may add more sessions of The Big 6™.
What are common signs of a detoxification reaction?
Headaches
Tiredness/fatigue
Brain fog
Soreness
Skin reactions
Temporary increase in your symptoms
Slight fever
These are all normal immune system reactions of your body eliminating the toxins/waste that have been trapped in the lymph and blood.
Remember, no medical advice here, just tips for a healthier lifestyle! Consult with healthcare professionals before starting any new health regimen.
Click here to see the Newsletter and to link to Dr. Perry Nickelston’s walk through of the Big 6™.
2/19/2025
CW Vol 2. Ed. 7 - Toxic Touch: The Hidden Dangers of Receipts!
The Sneaky Danger of Register Receipts! Research shows that BPA can be absorbed within seconds through the skin, making it nearly impossible to avoid exposure without precautions.
And here’s a fact that might surprise you—the average person unknowingly consumes about 5 grams of plastic every week, equivalent to eating a credit card! If we aren’t careful, everyday interactions with plastics, including thermal receipts, could have long-term consequences for our health.
What’s the Risk? Many receipts are coated with BPA or BPS—chemicals used to develop the printed text but known for their harmful effects on human health. These endocrine disruptors can interfere with the body's hormonal system, leading to serious health consequences, including:
Hormonal imbalances – BPA and BPS mimic estrogen in the body, disrupting natural hormone levels, which can affect everything from mood to metabolism.
Increased risk of certain cancers – Long-term exposure to these chemicals has been linked to higher risks of breast and prostate cancers.
Reproductive health concerns – Studies show that BPA exposure can reduce fertility in both men and women, affecting egg quality, sperm count, and overall reproductive function.
Metabolic issues and obesity – BPA has been connected to insulin resistance, leading to a higher risk of Type 2 diabetes and obesity.
Neurological effects – There is growing evidence that exposure to BPA may be associated with developmental and behavioral problems, particularly in children and infants.
Cardiovascular problems – Some research suggests BPA exposure may increase blood pressure and the risk of heart disease.
How to Dodge the Risk: Here’s how to keep those sneaky chemicals at bay -
Go digital: Whenever possible, say “No thanks” to paper and opt for e-receipts.
Wash those hands: If you do handle receipts, wash up before eating or touching your face.
Use barriers: Sorting receipts often? Consider gloves or tongs—yes, tongs!
Store wisely: Keep receipts in a separate bag or envelope, not directly in your wallet or pockets. Spread the word: Share this information with your family and friends.
Wash Your Hands - Especially Before Handling Food and Eating!
Even brief handling of receipts can allow these chemicals to be absorbed through the skin, especially if your hands are wet or oily. Over time, this buildup of microplastics and harmful chemicals can have lasting consequences on our bodies.
Given the frequent touching of industrial chemicals in our industry, it’s always a good practice to wash your hands before eating or handling food—not just after handling receipts. Being mindful of what you put into your body is one of the simplest ways to protect your health, and clean hands are an easy first step.
Click here to read the Newsletter!
2/12/2025
CW Vol 2. Ed. 6 - Keep Your Distance: How Far Should Your Phone Be from Your Head
What’s the Buzz About EMFs: Cell phones emit radiofrequency (RF) radiation, a type of non-ionizing radiation. While it doesn’t directly damage DNA like X-rays, studies suggest long-term, excessive exposure may have health risks, including an increased chance of brain tumors such as gliomas and acoustic neuromas.
When you use a cell phone, RF energy is absorbed by tissues closest to the phone, primarily the head and torso. The amount of exposure depends on factors like the phone's technology, how close the phone is to your body, and the duration of use.
What Are the Safe Usage Guidelines?: Did you know that smartphone manufacturers suggest keeping some distance between your phone and your body?
iPhone – At least 5mm (0.2 inches) from your body.
Samsung – At least 1.5 cm (0.6 inches) from your body.
LG – At least 1.0 cm (0.39 inches) from your body.
The FCC (Federal Communications Commission) limits RF exposure to 1.6 watts per kilogram (W/kg), so following manufacturer guidelines ensures you stay within safe exposure levels.
How Can You Protect Yourself?: The good news is, there are easy, practical ways to keep exposure in check without ditching your phone! Here’s how:
✅ Use Speaker Mode or a Wired Headset – Keep your phone away from your head during calls.
✅ Text More, Talk Less – Fewer direct phone calls = less exposure!
✅ Don’t Carry Your Phone in a Pocket or Your Bra! – Keep it in a bag or use a holster when possible.
✅ Don’t Sleep with Your Phone Next to Your Head – Switch it to airplane mode when you are sleeping.
✅ Use Airplane Mode When Possible – Less radiation when you don’t need connectivity.
✅ Limit Call Duration – Shorter conversations = safer habits!
Beware! When your phone has fewer bars and low signal strength, it works harder to maintain a connection, increasing RF radiation. Holding your phone close to your ear during these times can further elevate exposure levels. To reduce risk, try using speaker mode or a wired headset when signal strength is weak.
👶 Children Are More at Risk! Due to their thinner skulls and developing brains, children can absorb more RF radiation than adults, so limit their phone use and exposure to wireless video games!
Click here to read the Newsletter and link to resources!
2/5/2025