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. 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