Issuu

Golden City’s Guide to Health & Wellness JA N UA RY 2 02 6

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LIFESTYLE LETTER

The New Year Begins With You There's something magical about January. Not the loud, confetti-filled countdown, but the quiet morning after when the world feels still, hopeful, and full of possibility. It's the month that invites us to pause, breathe deeply, and ask ourselves what we genuinely want from the year ahead. In this Health & Wellness issue, we embrace that spirit of renewal. Not the pressure-filled resolutions or the exhaustive reinvention narratives, but a gentler, more intentional approach to caring for ourselves. True wellness isn't just about superfood smoothies or gym memberships, though we love these things and will learn about them in the pages that follow. It's about creating space for rest, joy, strength, and balance. It's about tending to the mind as thoughtfully as we tend to the body. It's about small, beautiful choices that add up. Inside, you'll find Golden City stories designed to elevate your everyday rituals and inspire a more luxurious kind of self-care, one rooted in presence and pleasure. We spotlight the restorative power of chiropractic care, the confidence that comes from partnering with a trusted dermatology team, and the energizing benefits of a thoughtfully curated workout routine at a community focused local gym. Together, they offer a roadmap for stepping into the new year feeling aligned, supported, and renewed. As you move through these pages, my hope is that you feel encouraged to choose yourself in small but meaningful ways, to stretch a little deeper, breathe a little slower, and care for your body with intention. January is just the beginning, but it's a powerful one. May this issue serve as your gentle guide into 2026 with strength, balance, and well-being.

January 2026 PUBLISHER

Brian Rodehorst | brian.rodehorst@citylifestyle.com E D I TO R

Kathy Graham | kathy.graham@citylifestyle.com STAF F W R I T E R S

Linda Ditch | lindaaditch@gmail.com Kelsey Huber | khuber2@gmail.com Amanda Knowland | amandalanum@gmail.com STAF F P H OTO G R AP H E R S

Kristol Kumar | kristol@kristolkumar.com Lindsey Wagers | info@wagersphotography.com Tara Helton | theupside@taraheltonphotography CONTRIBUTING WRITER

Angela Broockerd C O N T R I B U T I N G P H OTO G R AP H E R

Janie Jones

Corporate Team CEO Steven Schowengerdt President Matthew Perry COO David Stetler CRO Jamie Pentz CoS Janeane Thompson AD DESIGNER Andrew Sapad LAYOUT DESIGNER Jamie Housh QUALITY CONTROL SPECIALIST Anna Minnick

May this be your healthiest year yet,

K AT H Y G R A H A M , E D I T O R @TOPEKALIFESTYLE

Learn how to start your own publication at citylifestyle.com//franchise. Proverbs 3:5-6 Topeka City Lifestyle™ is published monthly by Lifestyle Publications LLC. It is distributed via the US Postal Service to some of the Topeka area’s most affluent neighborhoods. Articles and advertisements do not necessarily reflect Lifestyle Publications’ opinions.

Visit our Instagram CITYLIFESTYLE.COM/TOPEKA

L I F E ST Y LE LE T T E R

No portion of this magazine may be reproduced in any form without written consent. Lifestyle Publications does not assume responsibility for statements made by advertisers or editorial contributors. Information in Topeka City Lifestyle™ is gathered from sources considered to be reliable, but the accuracy of all information cannot be guaranteed.

Quality Craftsmanship

Healthy Habits for Healthy Pets Balanced Diet with Appropriate Portions Daily Exercise and Activity | Dental Care Annual Wellness Exams Vaccines and Preventative Medications Lots of Love and Attention

Decades of excellence in every detail Call to schedule an in-depth evaluation of your pet and to discuss health recommendations gageanimalhospital.com | office@gage-animalhospital.com 785-272-8876 | 4000 SW 12th St. Topeka, KS 66604 JANUARY 2 0 2 6 | C I TYL I FE STYL E . C O M / TO P E KA

inside the issue JANUARY 20 2 6 | HEA LT H & W EL L N ES S

14 20

Featured

14 20 26 6

26 On the Cover

KMC - Skin Health Leaders

KMC Dermatology introduces Kansas’ first image-guided superficial radiation therapy (IG-SRT), advancing complete skin cancer care

Sunflower Strength & Conditioning a community minded fitness club.

From Newborn to Ninety

Bolz Chiropractic’s Family-Centered Approach Spans Generations

A Fitness Community

Sunflower Strength & Conditioning Brings People Together On Their Fitness Journey

Whirled Peas

Veggies and Blenders Bring the Health We Need

Photography: Lindsey Wagers/ Wagers Photography

Departments 4

Lifestyle Letter

Skin Care HEALTH + WELLNESS

Family Care HEALTH + WELLNESS

Get Active HEALTH + WELLNESS

Healthy Lifestyle FOOD + BEVERAGE

Realty Report REAL ESTATE

Inspired By LIFE + CULTURE

You’re not Alone If you’re pregnant and not sure what to do, you deserve support, guidance, and emotional care - at no cost to you. Call or text (785) 217-4603 for a free, confidential conversation.

Helping you make informed choices.

KMC - Skin Health Leaders KMC Dermatology introduces Kansas’ first image-guided superficial radiation therapy (IG-SRT), advancing complete skin cancer care For more than two decades, KMC Dermatology has set the standard for comprehensive skin care. Founded by Dr. Shekhar Challa, CEO of Kansas Medical Clinic/KMC Dermatology, the business has grown from a single office into a statewide leader in both medical and cosmetic dermatology - recognized for innovation, accessibility, and a patient-first approach. KMC’s mission is to provide full-service skin cancer care: from early diagnosis to all modalities of advanced treatment - surgery/ Mohs, and now image-guided superficial radiation therapy (IG-SRT). “We also do quite a bit of education through other platforms whether it be for Gastroenterology, which is my specialty, or Dermatology – on social media, for example, and by staying in touch with primary care providers and providing them with up-to-date information,” Dr. Challa explains. KMC Dermatology’s commitment to education and innovation has consistently kept Topeka on the cutting edge of skin care - introducing the city’s first Mohs surgery, photodynamic therapy, NB-UVB laser therapy, and, most recently, IG-SRT.

A FIRST FOR KANSAS: IG-SRT

A historic first in the state of Kansas, the advanced, non-invasive IG-SRT technology allows providers to treat certain types of skin cancer without surgery or scarring, using

ARTICLE BY AMANDA KNOWLAND PHOTOGRAPHY BY TARA HELTON/ THE UPSIDE PHOTOGRAPHY

S KIN CA R E | HEALTH + WE LLN E SS

low-dose radiation precisely targeted at cancer cells beneath the skin’s surface. “We wanted to provide the full range of treatment for skin cancer and have always strived to be the first in the market for anything related to skin,” says Dr. Challa. For patients, IG-SRT represents a groundbreaking alternative - especially for those unable to undergo surgery or for cancers located in highly visible or delicate areas, such as the face or scalp. When it comes to treating early-stage non-melanoma skin cancers, IG-SRT’s cure rates are greater than 99%.

POWER IN PREVENTION

While advanced treatments are transforming outcomes, Dr. Joseph Gadzia emphasizes that prevention remains the most powerful defense against skin cancer.

Dr. Joseph Gadzia, MD

“I think the adage ‘an ounce of prevention is worth a pound of cure’ would be the overall philosophy,” says Dr. Gadzia. “This includes instructing patients on sun protection and treatment of suspicious lesions, pre-cancerous lesions, or even cancerous lesions as early as possible, to have the best possible outcomes.” Prevention starts with simple, consistent habits, including daily use of broad-spectrum sunscreen with SPF 30 or higher, reapplication every two hours when outdoors, and protective clothing — including wide-brimmed hats and UV-blocking sunglasses.

ACCESSIBLE, COMPREHENSIVE DERMATOLOGY

While skin cancer treatment is central to KMC’s work, the practice also treats an array of everyday dermatologic conditions. From acne and warts to eczema, psoriasis and rashes, patients can expect personalized care plans designed to adapt. “These are chronic conditions that change over time, so they can become worse or better,” explains Dr. Gadzia. “This means that treatments have to be personalized to the patient at different times. KMC offers access to all the newest treatments for these conditions.” One of KMC’s distinguishing features is same-week appointment availability, a reflection of their patient-first philosophy. “We look at everything from a patient convenience perspective,” says Dr. Challa. “If one of us were the patient, what would we want? We try to answer that question with every service we offer.” This focus on accessibility extends beyond scheduling. With 11 dermatology locations across Kansas and Missouri, KMC ensures that patients can receive high-quality dermatologic care - from routine exams to advanced procedures - close to home.

THE TOPEKA MEDSPA

In addition to their robust medical practice, KMC also boasts six MedSpa locations, providing a welcoming environment for those seeking cosmetic and aesthetic care. KMC MedSpa Topeka, CONTINUED > JANUARY 2 0 2 6 | C I TYL I FE STYL E . C O M / TO P E KA

managed by Jaya Challa, delivers the same quality, safety, and personalized service that patients expect from KMC. “Dermatology and MedSpa go hand-in-hand and we wanted to get them all under one roof,” says Dr. Shekhar Challa. The Topeka MedSpa offers memberships and a full menu of treatments designed to rejuvenate, refresh, and restore healthy skin. Patients can choose from laser hair removal, HydraFacials, microneedling, chemical peels, dermaplane facials, and vascular and pigment laser treatments - all performed by skilled aestheticians in a medically supervised setting. Bailey Eibes, MedSpa Supervisor overseeing five of KMC’s locations, adds that customization is key. “We start by asking what concerns patients most,” Eibes says. “If pigmentation is the issue, we recommend laser treatments or chemical peels. For fine lines, injectables or microneedling might be best. And we always help patients choose the right skincare routine to support their results.” Popular treatments vary by season, but Eibes says microneedling and VI Peels are current favorites, while laser hair removal is a perennial best-seller.

“We want every patient to walk out feeling healthier, happier, and more knowledgeable about their skin,” says Eibes. With Kansas’ first IG-SRT technology, same-week appointments, and a network of trusted experts, KMC Dermatology continues to redefine skin health - offering complete care, from prevention to treatment to renewal. For a list of locations and services, visit kmcpa.com.

S KIN CA R E | HEALTH + WE LLN E SS

YEAR

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From Newborn to Ninety

Bolz Chiropractic’s Family-Centered Approach Spans Generations ARTICLE BY KELSEY HUBER | PHOTOGRAPHY BY LINDSEY WAGERS/WAGERS PHOTOGRAPHY

FAM ILY CA R E | HEALTH + WE LLN E SS

Dr. Timothy Bolz opened his chiropractic practice in Topeka in October 1986. Over the decades, he has weathered a tornado, changed locations, treated thousands of patients, and raised a family. Today, one of those family members now stands beside him as a fellow chiropractor. Bolz Chiropractic is a family-rooted practice where generations of patients, from infants to seniors in their nineties, are greeted by a father-daughter team who have built their lives around caring for this community. The heart of the clinic has always been treating patients like family. “One of the things I’m proudest about is the connection we have to Topeka,” shared Dr. Anna Bolz. “We have lots of family here, but it’s been nice to make more connections through the business and really see how we’ve helped multiple generations of people live better, healthier lives.” Dr. Timothy Bolz was first introduced to chiropractic care by his grandmother, who had seen a chiropractor regularly since the 1930s. His mother later worked for a chiropractor, so he and his siblings received adjustments before and after every football and basketball game. But the turning point came in 1980, when he injured his back while working for the railroad. “I was told I would never walk again unless I had surgery,” he recalled. “My

chiropractor friend from high school came to the hospital, offered to adjust my back, and two days later, I walked out of there.” That experience changed the trajectory of his career and his life. He left the railroad, moved his young family to Davenport, Iowa, and attended Palmer College of Chiropractic. Dr. Anna grew up watching her father run the practice. “As a teenager, I worked in the office. I would hear the conversations, see the bedside manner, and watch the small-town connection my dad created with each patient,” she said. She hadn’t planned to follow in his footsteps, but the work became familiar, natural, and unexpectedly meaningful. When she eventually joined the clinic, the transition was seamless. Patients who had trusted Dr. Bolz for decades found the same warmth, skill, and grounded approach in his daughter. Dr. Anna also specializes in prenatal and infant chiropractic care. Over the years, the clinic has embraced new and innovative tools, including low-level laser therapy. Once again, personal experience played a role in its adoption. “I injured my finger and was told by my surgeon that I’d never be able to use it again, never have any feeling in it, and that he wanted to amputate,” Dr. Bolz said. “I had heard about this new laser treatment and knew someone who had one. Long story short, today I have full use of my finger and full feeling in it.” CONTINUED >

JANUARY 2 0 2 6 | C I TYL I FE STYL E . C O M / TO P E KA

The laser can reduce healing time, improve scarring, soothe stubborn infections, and even aid recovery from Bell’s palsy, concussions, and strokes. “It activates cellular repair, helping tissues recover more efficiently,” Dr. Bolz explained. “The results have been amazing.” One thing that sets Bolz Chiropractic apart is its individualized approach to care. From traditional chiropractic adjustments to Activator care (a low-force, no-twisting method) to low-level laser therapy, they treat everyone, from young children to seniors with delicate joints, using the technique best suited to their needs. The clinic blends decades of experience with modern innovation to bring the best chiropractic care to Topeka. Even with advanced technology in their toolbox, the foundation of Bolz Chiropractic remains personal connection. After nearly 40 years, Dr. Bolz shows no signs of slowing down. On lunch breaks, he’s just as likely to be checking on his Akaushi (a breed of Wagyu) cattle ranch as reviewing patient charts. “I guess at 70 I ought to think about retiring, but I can’t. I’d miss the people too much,” he admitted. “Two of my first four patients still see me. They’re both in very good health in their 80s now.” To keep care accessible, Bolz Chiropractic reserves open appointment slots every day for new patients. At Bolz Chiropractic, family isn’t just about who runs the practice; it’s the experience they create… one patient, one generation, and one carefully tailored treatment at a time. Visit them at 4990 SW 21st Street or call (785) 272-2090 and start feeling better today. bolzchiropractic.com

FAM ILY CA R E | HEALTH + WE LLN E SS

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Bill and Brenda Komma/Stephine and Marc Limon co-owners

A FITNESS COMMUNITY Sunflower Strength & Conditioning Brings People Together On Their Fitness Journey

ARTICLE BY LINDA DITCH | PHOTOGRAPHY BY LINDSEY WAGERS/WAGERS PHOTOGRAPHY

G E T ACT IV E | HEALTH + WE LLN E SS

Yes, it's that time of year again when everyone starts to think about fitness and exercise. However, the team at Sunflower Strength & Conditioning adds one more important element to that yearly goal--community.

Owners and coaches Marc and Stephine Limon and Bill and Brenda Komma got together to answer questions about this downtown gym and what people can expect when they come through the doors.

Q: HOW LONG HAVE YOU BEEN IN BUSINESS?

A: Since 1 June 2015 – 10 Years 6 Months.

Q: HOW DID THE GYM GET STARTED?

A: Sunflower Strength & Conditioning exists because the gym we were working out at was closing. Rather than going out and finding another gym to workout at, we opened one up so that we all could continue to workout together. We had 30 members join us at Sunflower Strength & Conditioning. Some of those same 30 athletes are with us still today.

Q: DESCRIBE THE ATMOSPHERE OR CULTURE IN THE GYM.

A: The space is built on friendliness and genuine connection, where members share encouragement, and

celebrate progress together. It’s an environment rooted in commitment: people show up not only for their own goals, but to inspire those around them. Whether someone is pushing through a tough set, getting their health back on track, mastering a new skill, or returning after time away, the community rallies with support. It’s a place to escape the reality that work, and home life, can be tough, and we all need an outlet. This gym reminds us that everyone goes through the same hardships, but we all have this sense of belonging to this supportive community. It’s our therapy. Sometimes we put our scores or weights on the whiteboard and other times we put our score in a DW which stands for DID WORK, which is celebrated just as much as any other score we put on the whiteboard. We celebrate everyone’s victories even if your victory for that day might have been just showing up. In our motto, "Strength. Conditioning. COMMUNITY." community is in all caps on purpose. We provide a safe, clean space with trained and experienced coaching and top-notch equipment, but all of that would be just things if it wasn’t for our greatest asset--our community. CONTINUED > JANUARY 2 0 2 6 | C I TYL I FE STYL E . C O M / TO P E KA

We have fostered an environment where a local police officer is working out next to a schoolteacher who is being cheered on by an electrician and a retired Army guy who is here trying to get his health back.

Q: DESCRIBE YOUR TYPICAL CLIENT GROUP.

A: As of today, we are 53-percent female. Our oldest athlete is 66 years old and our youngest are a couple high school soccer players who are 17. We have athletes with PHD’s, and we have athletes with developmental disabilities. Regardless, we all work out together. We all do the same workout, but we just provide scalable options for those who need it. Last year three of our athletes had babies. The gym came together and threw a baby shower for all of them. This last weekend we had a 1-year birthday party at our gym where their family and our gym family came together to celebrate. I am not sure if you are going to get that type of community at a cookie cutter gym.

G E T ACT IV E | HEALTH + WE LLN E SS

On Friday nights our athletes attend the early classes because later they will go to watch another athlete’s kid play in a football game or soccer match. It sounds cliché but we're serious when we say that you come in the door for the workout, but you stay for the community.

Q: WHAT ARE YOUR CLASSES LIKE?

A: We have five classes a day, Monday through Friday, and one Saturday class at 8 a.m., all led by trained coaches. Every class starts with a specific warmup to the workouts we are going to do for that day. We generally do a MetCon (a metabolic conditioning workout that combines strength and cardiovascular exercises) that is between 10 and 25 minutes. Our MetCons consist of lots of different types of equipment and movements. We do Olympic and Power Lifting, also we have gymnastics movements, as well as conditioning equipment to make it interesting.

After the MetCon, we move on to our strength or skill portion of the class. It’s called Strength or Skill because that is the part of the class that we focus on not only strength such as deadlifts or squats, but we also work on what we consider a skill, like pull-ups, rope climbs or jumping rope. We get all that accomplished in one hour. Our Friday workouts are primarily what we call HERO workouts. These workouts are written in honor of fallen police officers, fire fighters or service members, so they are typically our hardest workout of the week. We wear red on Friday for “Remember Everyone Deployed.” Sunflower Strength & Conditioning is located at 112 SW 4th Street. To learn more about the gym and see the weekly schedule, log into sunflowerstrengthandconditioning.rxgym.com. There you can also sign up for a free week of classes to test them out.

“The space is built on friendliness and genuine connection, where members share encouragement, and celebrate progress together.”

JANUARY 2 0 2 6 | C I TYL I FE STYL E . C O M / TO P E KA

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whirled

PEAS!

Vegetable juice is a great addition to your diet especially if you want to lose weight, gain energy, and feel great. Sometimes life gets too busy and you don’t have the time to cook healthy meals. Fall in love with leafy greens, fresh fruit, nut milks, and chia seeds all combined to make a quick, easy, and delicious contribution to your day.

Veggies And Blenders Bring The Health We Need

H EA LT H Y LIF E ST Y LE | FOOD + BE VE RAGE

E N E RGY E L I X I R INGREDIENTS:

DIRECTIONS:

• • • • •

Mix all together in a blender until smooth.

1 beet 1 carrot 1 celery stalk 1-2 inches of ginger 1 lemon

BLU E BE R RY M I N T INGREDIENTS:

DIRECTIONS:

• 1 cup fresh or frozen blueberries • 1 fresh or frozen banana • 1 cup spinach • 1 cup water • 1/4 cup fresh mint • 1 cup ice if using fresh fruit

Mix all together in a blender until smooth.

GR E E N SMOOT H I E DIRECTIONS:

INGREDIENTS: • 2 cups cucumber • 1 cup Granny Smith apples • 1 cup celery • 1 handful baby spinach • 1/3 cup fresh pineapple (for a sweet smoothie or zest and juice of a small lime for tart smoothie) • 1 sprig parsley

Mix all together in a blender until smooth.

CONTINUED >

JANUARY 2 0 2 6 | C I TYL I FE STYL E . C O M / TO P E KA

SU PE R FO OD SMOOT H I E INGREDIENTS: • 1/4 cup coconut milk • 1/2 cup frozen organic blueberries • 1 scoop organic whey protein powder • 1 tablespoon chia seeds or flax meal • 1 scoop green superfood powder

DIRECTIONS: Mix all together in a blender until smooth.

V I TA L I T Y E L I X I R INGREDIENTS:

DIRECTIONS:

• • • •

Mix all together in a blender until smooth.

1 celery stalk 1 lemon 1 green apple 1 cucumber

GR E E N N EC TA R INGREDIENTS: • • • •

1/3 cup celery 1/2 cup cucumber 1/2 cup kale 2/3 cup Granny Smith apples • 2 tablespoons lemon juice • 1/2 cup coconut water

H EA LT H Y LIF E ST Y LE | FOOD + BE VE RAGE

DIRECTIONS: Mix all together in a blender until smooth.

PI N K F L A M I NG O INGREDIENTS:

DIRECTIONS:

• 2 cups spinach • 2 cups unsweetened almond milk • 2 cups strawberries • 1 cup chopped mango

First, blend the spinach and almond milk in a blender until smooth. Then add the berries and mango and blend again until smooth.

GR E E N M ACH I N E INGREDIENTS:

DIRECTIONS:

• • • • •

Place spinach and water in the blender and blend until smooth. Then add avocado, mango, and banana and blend again until smooth.

2 cups spinach 2 cups water 1 avocado, peeled 1 cup chopped mango 1 banana

K A L E FOR N I A E N E RGI Z I NG INGREDIENTS:

DIRECTIONS:

• • • • • •

Blend kale, chia water, and oranges until smooth. Add pineapple, mango and blend again.

2 cups kale, stems removed 1 cup water 2 oranges peeled 1 cup chopped pineapple 1 cup chopped mango 2 tablespoons chia seeds (soak in water for 10 minutes)

JANUARY 2 0 2 6 | C I TYL I FE STYL E . C O M / TO P E KA

realty report A S A M P L E O F R E C E N T LY S O L D P R O P E R T I E S I N T O P E K A . NEIGHBORHOOD

ORIGINAL PRICE

SOLD PRICE

%SOLD/ORIG

DOM

BDRMS

B AT H S

Westboro

$259,900

100%

Horsehoe Bend

$260,000

100%

Willowbrook

$278,000

100%

Shawnee Estates

$289,900

100%

Berlin Heights

$278,000

$290,750

105%

Shawnee Meadows

$297,700

$298,500

100%

2.5

Spyglass Summit

$320,000

100%

Clarks

$334,980

100%

Sherwood Estates

$319,900

$349,900

109%

Shawnee County

$370,000

$377,500

102%

2.5

North County

$380,000

$405,000

107%

North County

$398,000

$406,000

102%

North Country

$480,000

100%

3.5

Legacy Woods

$585,000

100%

273

Clarion Lakes

$659,000

$637,000

97%

Shawnee County

$696,000

$675,000

97%

Shawnee County

$1,100,000

$1,035,000

94%

4.5

This data is a sampling of sold properties from October 2025. Source: IRES MLS system.

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R EA LT Y R E P ORT | REAL ESTAT E

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JANUARY 2 0 2 6 | C I TYL I FE STYL E . C O M / TO P E KA

The New Frontier of Health AN INTERVIEW WITH DR. KYLE GILLETT

Why do so many people feel exhausted, foggy, or unwell, even when their medical tests insist everything is “fine”? Why are we prescribed quick fixes instead of being given real answers? Across modern medicine, a shift is happening. More patients are demanding real explanations, and more clinicians are rethinking what “healthcare” should actually mean. Leading that shift is Dr. Kyle Gillett, a dual board-certified physician in Family Medicine and Obesity Medicine and an expert in metabolic, hormonal, and preventive health. Through his clinic, research, and The Gillett Health Podcast, he’s become a trusted voice for people seeking science-based, root-cause solutions rather than symptom-based band-aids. “Functional medicine is really ‘root cause medicine,’” Dr. Gillett often says. “It’s about asking why the problem exists and not just quieting the noise.” In this Q&A, Dr. Gillett breaks down the most common questions he hears from patients and offers simple, actionable guidance anyone can begin using today.

1. “WHY DO I FEEL AWFUL EVEN THOUGH MY LABS ARE ‘NORMAL’?”

Dr. Gillett: I like to say, “There is no such thing as ‘we’ve done everything.’” We can always dig deeper. Often, the labs ordered are the wrong type of assay, or important markers like ferritin or SHBG—which binds testosterone and estrogen—are completely missed. Beyond lab work, there are other factors: mitochondrial health, sleep quality, mental health, and even how sensitive your dopamine and serotonin receptors are. “Normal” labs do not always equal normal physiology for you.

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U N D E R S TA N D I N G T H E “WHY” BEHIND WELLNESS

All you need to escape the healthcare pinball machine.

ARTICLE BY ANGELA BROOCKERD PHOTOGRAPHY BY JANIE JONES AND PROVIDED

Direct Primary Care for a low monthly fee, based on age. Lacerations, Biopsies, Excisions, Treadmills, X-Rays, Office Visits, DOT and Ordinary Physicals 2. “HOW DO I FIX MY ENERGY, BRAIN FOG, OR SLEEP WITHOUT 20 MEDICATIONS?”

Dr. Gillett: Start with a good, comprehensive lab panel to assess nutrients and hormones. Then build the foundation with sleep. My favorite tool is the 10/3/2/1/0 rule: • 10 hours before bed: No caffeine • 3 hours: Avoid large meals and alcohol • 2 hours: No vigorous exercise • 1 hour: No bright blue or white light • 0: No snoozing and no inconsistent sleep/wake times Aim for 7+ hours of high-quality sleep. When sleep improves, energy almost always follows.

3. “IS MY GUT ACTUALLY CAUSING ALL THESE OTHER PROBLEMS?”

Dr. Gillett: Gut health influences most major health issues, but it’s rarely the only problem. Diet is my second pillar of health for a reason. Exercise, sleep, and stress reduction all improve gut function too. Even simple tools like self-hypnotherapy apps can reduce gut-related symptoms.

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CONTINUED > JANUARY 2 0 2 6 | C I TYL I FE STYL E . C O M / TO P E KA

4. “WHAT CAN I DO RIGHT NOW, TODAY, TO START FEELING BETTER?”

Dr. Gillett: Focus on the pillars of health: diet, exercise, sleep, stress, sunlight, social connection, and spiritual health. Treat them like habits and find ways to make them enjoyable or easy to start. Supplements and medications are supportive tools, not substitutes. Think of them like turbo chargers: they enhance a system that’s already functioning.

A FINAL WORD FROM DR. GILLETT

“The goal isn’t to tell people what to do, rather it’s to give them the information they need to decide what’s best for themselves.” By understanding the why behind your symptoms, labs, and lifestyle choices, you become the driver, not the passenger, of your health journey.

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