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. 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