Natural Awakenings is printed on partially recycled and fully recyclable newsprint with black soy ink.
Friends,
There comes a certain age when a “guys’ weekend” stops sounding relaxing and starts sounding like a recovery mission. Less rest and recharge … more ibuprofen, questionable food choices and someone insisting they’re “totally fine” while making noises every time they stand up.
And honestly, I think a lot of men are tired. Not just physically tired. The deeper kind. Mentally overloaded. Constantly pushing through. Carrying responsibilities quietly. Showing up for everyone else while running on fumes themselves.
That’s really the heartbeat behind this month’s Men’s Health issue.
One of the most interesting things I’m seeing lately—both personally and professionally— is how much the conversation around men’s wellness is evolving. Health is no longer just about looking fit or powering through exhaustion. More men are beginning to ask bigger questions: Why am I exhausted all the time? Why can’t I sleep? Why do I feel disconnected, stressed or burned out even when life “looks fine” from the outside?
Our feature story on testosterone speaks directly to that shift. Yes, hormones matter. But what I appreciated most about the article was the reminder that low energy and brain fog are not always solved with a quick fix. Sometimes the deeper issue is chronic stress, lack of sleep, nervous system overload or years of operating in survival mode.
That theme continues throughout this issue in ways I really love.
We explore how stress impacts the nervous system and why regulation is not weakness—it’s resilience. We talk about the growing loneliness many men quietly experience and the emotional weight hidden behind the phrase “I’m fine.” We look at movement through the rise of rucking and wellness travel experiences designed less around escape and more around restoration and connection.
And because this is summer after all, we also lighten things up with smarter grilling ideas that make backyard barbecue season feel both healthier and a lot more fun. Because wellness should still taste good.
What I love most about this issue is that it expands the definition of strength.
Strength can look like taking care of your body. Strength can look like asking for help. Strength can look like rest, connection and honesty.
My teenage son also contributed an article this month and has already added “published writer” to his personality permanently, so we’ll apparently be hearing about that accomplishment for the next several decades.
Truthfully though, seeing younger generations of boys becoming more comfortable talking about wellness and mental health gives me a lot of hope.
Welcome to June! I hope this issue sparks meaningful conversations, a few laughs and maybe even a reminder that thriving and simply surviving are not the same thing.
With warmth, gratitude and definitely too much caffeine,
Tap Into Calm This June With Virtual Series for Men and Women
This June, inner peace specialist Meryl Hayton is offering a four-week virtual tapping series for anyone ready to release stress and build inner resilience, along with in-person cacao and heart-opening meditation experiences, open to both men and women.
“While I primarily work with women, many of the tools I teach like EFT (emotional freedom techniques), also known as tapping, and nervous system regulation are just as powerful for men,” notes Hayton, pointing to June as Men’s Health Month. “In fact, I’ve seen men experience profound shifts when given simple, practical ways to release stress, process emotions and feel more grounded.”
When emotional pressure decreases and self-awareness increases, Hayton says communication improves, reactivity softens and relationships become more supportive for both people.
“Thriving doesn’t require years of inner work; it can start with small, intentional steps. Sometimes the most powerful transformation begins with just showing up,” adds Hayton, who also offers single sessions, long-term transformational programs, workshops and retreats.
For more information, contact Meryl Hayton at 973-879-9333 or MerylHayton@gmail.com. Also visit www.MerylHayton.com
SJPT Joins Marlton Day Celebration on Main Street
South Jersey Physical Therapy & Functional Wellness (SJPT) will be part of Marlton Day on June 7, which begins at noon on Main Street. Hosted by the Marlton Business Association, the annual celebration brings the community together while supporting local initiatives such as Cherokee scholarships and holiday meal programs.
At the SJPT booth, attendees will be able to experience the practice’s hands-on, whole-body approach to care, which focuses on helping people move better, feel stronger and live fully. The team will be offering complimentary movement screens to help individuals uncover imbalances, prevent injury and take the first step toward better health.
“We’re excited to be part of an event that brings the community together,” says owner Dr. Ken Cheng. “We can’t wait to see you there.”
For more information about SJPT, call 609-845-3585 or visit www.SouthJerseyPT.com.
Alchemy Joy to Offer June Experiences for Stress, Focus and Balance
This June, Alchemy Joy invites the community to explore practical, embodied approaches to stress regulation, focus and clarity through two guided experiences and a self-paced digital course.
From 5:30 to 6:30 p.m. on June 4, Alchemy Joy will host Inner Coherence Reset—Outdoor Practice for Calm and Clarity at the Dr. James Still Historic Office and Education Center, in Medford. Participants will be guided through breathing, gentle movement and attention practices designed to calm the nervous system, settle the body and support clearer thinking. No prior experience is required.
From 1 to 2:15 p.m. on June 20, Alchemy Joy will present Built for Balance: A Guided Experience for Stress, Focus and Strength at American Combat Aikido Dojo, in Maple Shade. The men-only workshop includes nervous system awareness, breath and body regulation, grounding movement, focus training, guided recovery practices and aikido perspectives on balance under pressure.
Alchemy Joy also offers The Inner Coherence Reset 7-Day Guided Experience Digital Course with lifetime access.
Cost: June 4 event is $20 per person; June 20 event is $40, with a $20 guest ticket available for an invited male guest; the digital course is $33. For more information or to register, visit www.AlchemyJoy.com/updates.
Meryl Hayton
Dr. Ken Cheng
Summer Student Memberships Available at Balanced Planet Yoga
Balanced Planet Yoga, in Marlton, is helping students create a healthier, more grounded summer with two membership offers designed exclusively for high school and college students. The Your Summer, Unlimited promotion encourages young adults to build a consistent yoga practice while off from school for the summer— whether they are new to yoga or already experienced on the mat.
Students can choose between a three-month Unlimited Summer Pass or a one-month Monthly Student Pass, both offering access to unlimited heated and nonheated classes. All class levels are welcome, making the program approachable for beginners while still supporting more advanced students looking to deepen their practice.
The studio believes yoga can be especially beneficial for students navigating academic pressure, busy schedules and the mental stress that often accompanies school life. Developing a steady practice can help improve flexibility, focus, mindfulness and overall well-being while creating healthy habits that can carry into the school year and beyond.
The special is available only to current high school and college students with a valid student ID and must be purchased in-studio.
Cost: $250 for three-month pass; $99 for one-month pass. Location: 795 E. Rte. 70, Ste. F. For more information, visit www.BalancedPlanetYoga.com.
ADHD and Learning Disabilities Share Genetic Origins
A 2025 study in Psychological Science looked at how shared genetic and environmental factors might affect the chance of having attention-deficit/hyperactivity disorder (ADHD), dyslexia (trouble with reading) and dyscalculia (trouble with math) at the same time. The scientists used data from the Netherlands Twin Register involving approximately 19,000 twins and 2,000 siblings, analyzing teacher-provided information and standardized test scores at ages 7 and 10.
The study showed that 77.3 percent of the children had only one of these specific conditions, but the risk for multiple conditions was two to three times more likely because the three conditions share similar genetic predispositions, not because one disorder causes another. The researchers noted that although these neurodevelopmental conditions are deeply connected, each condition should be assessed and treated separately because treating one condition is unlikely to automatically improve the others.
Phthalates Linked to Premature Births
A 2026 study in eClinicalMedicine suggests that two chemicals used to make plastics softer and more durable may be linked to nearly 2 million premature births and about 74,000 newborn deaths worldwide in 2018. Di(2-ethylhexyl)phthalate (DEHP) and diisononyl phthalate (DINP) are commonly found in food packaging, vinyl flooring, toys, medical equipment and personal care products like shampoos, lotions and fragrances. There is concern that phthalates, including the two in this study, could interfere with the hormones that regulate growth and development, and that even small hormonal disruptions during pregnancy might have long-term effects.
The researchers investigated the connection between DEHP and DINP and premature births in 200 countries and territories. They found that Africa, the Middle East and South Asia had high rates of premature births, rapidly expanding plastics industries and high levels of global plastic waste. While the study did not prove DEHP and DINP directly or alone cause preterm birth, nor did it examine other types of phthalates, it adds to the growing evidence that phthalate exposure can lead to negative pregnancy outcomes.
Premature birth is when a baby is born before 37 weeks of pregnancy. Infants born too early are more likely to have serious health problems such as breathing and feeding issues, developmental delays, cerebral palsy and trouble with how they sense things. In the United States, about one in 10 babies were born prematurely in 2024.
Potential
Risks of Using Chatbots for Medical Advice
Concerns have been raised about the reliability of medical advice given by artificial intelligence (AI) chatbots. A recent study in Nature Medicine evaluated the accuracy of ChatGPT Health, OpenAI’s free consumer health tool, launched in January 2026, which has millions of users. The researchers compared how well ChatGPT Health handled triage recommendations compared to the best advice from doctors. A total of 960 recommendations were evaluated. The most dangerous failures happened at the extremes: When conditions were not urgent, 35 percent of ChatGPT Health’s responses recommended more care than necessary, and when conditions were emergencies, 48 percent of the chatbot’s responses failed to recommend urgent or immediate attention.
When it came to emergencies that are considered “gold standard”, ChatGPT Health did not treat them as seriously as it should have in 52 percent of cases. For example, it sent patients with diabetic ketoacidosis or impending respiratory failure to see a doctor in 24 to 48 hours instead of directing them straight to the emergency room. However, it did a good job with classic emergencies like strokes and anaphylaxis.
The researchers also found that context influenced recommendations. When a family member or friend minimized symptoms, the system was more likely to suggest less urgent care in borderline cases. Crisis support messages for suicidal thoughts also appeared to be inconsistent.
Prostock-studio/Shutterstock
The Facts About Low Testosterone
What Every Man Should Know
by Marlaina Donato
Testosterone replacement therapy (TRT), available as injections, patches, gels, pills and implant pellets, was a global market worth nearly $2 billion in 2022, and is projected to reach nearly $3 billion by 2032, according to Allied Market Research. Yet TRT is often misused for symptoms like fatigue or for athletic enhancement, when it is actually meant to treat clinically diagnosed low testosterone.
While this pivotal sex hormone is responsible for male puberty, sperm production and healthy libido, it also acts as a critical metabolic regulator and driving force behind physical energy, healthy muscle mass, bone density, red blood cell production and mood regulation. When men experience a decline in performance—whether at work, in the gym or in the bedroom—it may be easy to assume that low testosterone levels
are to blame, but the misuse or overuse of TRT places users at risk for undesirable side effects.
According to the Mayo Clinic, the potential risks of TRT include: worsening sleep apnea; skin reactions, including acne; noncancerous growth of the prostate and growth of an existing prostate cancer; enlargement of the breasts; a reduction of sperm production; and overproduction of red blood cells, which could lead to a life-threatening pulmonary embolism. In addition, according to a 2018 study in the World Journal of Men’s Health, TRT can cause infertility.
Reaching the Correct Diagnosis
The American Urological Association defines low testosterone as a total blood serum level below 300 nanograms per deciliter (ng/dL) on at least two separate early morning tests, accompanied by symptoms like low sex drive and performance, fatigue, loss of muscle mass, increased body fat and depression.
“Many men are seeking TRT to treat nonspecific symptoms like general fatigue, weight gain or a slight dip in motivation—issues that are often the result of lifestyle factors, rather than low testosterone,” says Dr. Joel Fuhrman, president of the Nutritional Research Foundation and the author of several books, including Eat for Life and Eat to Live Cookbook. In light of the trend of TRT over-prescription and the considerable risks, Fuhrman stresses the
importance of considering effective natural methods to restore hormonal balance.
Men can experience a decline in their testosterone levels for reasons beyond testosterone
deficiency. “Thyroid problems, vitamin D deficiency, high prolactin [hormone], chronic stress, certain medications, opioids and antidepressants all suppress testosterone or mimic its symptoms. Run a full panel
before assuming it’s your testosterone. You might be chasing the wrong problem,” advises Nelson Vergel, a hormone therapy researcher, men’s health educator and creator of ExcelMale.com, an online men’s health and TRT forum.
Vergel highlights the devastating effects of chronic unresolved stress, which “tells the brain to dial back testosterone production. It’s a survival mechanism; your body prioritizes threat-response over reproduction. It makes sense in the short term, but it’s devastating long-term.”
Raymond Wohl, the medical director of Chicago Male Clinic in Chicago, Illinois, says, “A decline in performance, libido or confidence is often an early warning sign of underlying issues such as elevated stress, reduced blood flow, hormonal imbalance or metabolic dysfunction.” Men are often surprised to discover that improvements in energy, sleep, weight management and mood frequently
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accompany enhanced sexual performance. Wohl emphasizes, “Sexual health is not separate—it’s a powerful indicator of total wellness. We recommend TRT only after a thorough evaluation, including lab work, symptom analysis and lifestyle review.”
Functional medicine specialist and men’s health coach Dr. Andreas Boettcher, in Lakewood Ranch, Florida, also recommends a comprehensive approach. “You need to look at the full hormonal picture, including cortisol patterns across the day; levels of DHEA-sulfate, pregnenolone, estradiol and prolactin; thyroid function, including free T3 conversion; and insulin markers,” he explains, naming multiple hormones besides testosterone.
Addressing the gut-hormone axis—the network involving the gastrointestinal tract, gut microbiome and endocrine system—is also high on Boettcher’s radar. “Hormone metabolism, balance and excretion are deeply dependent on your gut,” he points out. “The gut microbiome influences the signaling of virtually every hormone in the body, but the gut-hormone axis is a two-way communication highway, and when it breaks down—through gut permeability, dysbiosis [imbalance of gut flora] or chronic inflammation, hormone balance becomes nearly impossible to achieve, regardless of what else you do.”
Boettcher attests that approximately 80 percent of men receiving hormonal support no longer need TRT once the underlying factors are adequately addressed. Given the right environment, he explains, the endocrine system begins production at levels that restore vitality, energy, lean muscle
mass and libido. During his mid-to-late 40s, Boettcher quadrupled his testosterone levels without resorting to TRT or shortcuts. Now approaching 60, he maintains a single-digit body fat percentage, which he attributes to consistent daily choices. He asserts that men are biologically designed to be lean, strong and metabolically healthy well into the latter half of life.
Testosterone Disruptors and Supporters
Vergel reports that a significant portion of his patients that were convinced they had low testosterone turned out to have undiagnosed sleep apnea. “Just one week of sleeping only five hours a night drops testosterone by 10 to 15 percent in otherwise healthy men,” he says. “That’s not trivial. Everything else you’re doing—diet, training or supplements—gets undermined if you’re chronically sleep-deprived. Fix the sleep, and testosterone often comes back on its own.”
Psychological factors should also be considered. “Men who have carried unaddressed trauma for years often look hormonally like someone 15 to 20 years older with lower testosterone, lower DHEA [a testosterone precursor], disrupted sleep and blunted growth hormone,” says Vergel. “No dose of TRT fully compensates for an unresolved psychological load. You have to work both sides.”
Boettcher emphasizes the role of alcohol as an underestimated and significant contributor to hormonal anomalies. “Even moderate, consistent alcohol consumption impairs liver function, and your liver is the primary site of estrogen clearance,” he explains. “Disrupt that clearance and estrogen accumulates, testosterone declines and the hormonal balance tips in exactly the wrong direction.”
Boettcher also highlights the potential damage caused by Ibuprofen, a common over-the-counter medication. Over time, chronic use can damage the gut lining, impair nutrient absorption and disrupt the raw materials the body needs to
produce hormones.
Before making a lifelong commitment to hormone therapy, Fuhrman believes that most men can significantly improve their bioavailable testosterone levels by reducing body fat. “Adipose tissue contains high levels of the enzyme aromatase, which converts your existing testosterone into estrogen. Losing weight keeps your natural testosterone in circulation.”
He recommends resistance training, specifically compound movements such as squats, deadlifts, bench presses and curls to trigger a metabolic and hormonal signaling environment. He also suggests a diet rich in green salads and vegetables, including broccoli, kale and arugula; polyphenol-rich foods such as beans to promote a healthy gut microbiome; and omega-3-rich nuts and seeds (walnuts, chia, flax and sesame seeds) to reduce the risk of cardiovascular disease and cognitive decline.
Vergel cautions against ultra-processed food and excessive sugar consumption, which contribute to abdominal fat accumulation. He emphasizes the importance of clean protein and healthy dietary fats. “Don’t fear fat,”
Kostiantyn Voitenko/Shutterstock
ALPA PROD/Shutterstock
he remarks. “Testosterone is synthesized from cholesterol, so olive oil, eggs, avocados and quality meat protein aren’t your enemies.”
Vitality at Any Age
Ultimately, feeling well enough to live life to the fullest is not exclusive to a fortunate few. Vergel asserts, “The men I’ve seen most vital in their 60s and 70s are the ones who didn’t accept decline as inevitable. They asked questions, found good doctors and stayed in the game.”
Wohl offers hope and inspiration, saying, “Aging is inevitable, but decline is not. Sexual health does not have an expiration date. With the right interventions, men can maintain, and often regain, high levels of vitality well into later decades. Our oldest patient is 84 and still thriving.”
Marlaina Donato is an author, painter and composer. Connect at WildflowersAndWoodsmoke.com.
The more you know yourself, the more patience you have for what you see in others.
—Erik Erikson
Smarter Summer Grilling
Making Barbecue More Flavorful and Healthy
by Maya Whitman
Summer would not be the same without dinner on the grill. For many Americans, backyard barbecuing is revered as an art form. In recent years, the classic menu of sizzling meats and charred corn on the cob has expanded to include healthier options such as plant-forward burgers, gut-friendly marinades and anti-inflammatory approaches that lower smoke points and use antioxidant-rich herbs and spices to reduce the formation of cancer-causing compounds.
Despite some evidence of an increased risk for colorectal, prostate and pancreatic cancer from high consumption of barbecued,
well-done and fried foods, research published in the Journal of Agricultural and Food Chemistry in 2018 highlights an increase of good gut bacteria from grilling (and roasting) compared to less heat-intense forms of cooking. Swapping out bottled sauces with questionable ingredients for healthy homemade marinades, avoiding blackened meats and embracing a broader food spectrum will lower health risks while satisfying every palate.
Mouthwatering Enhancements
“Rather than only sticking with the typical hot dogs or burgers at your next barbecue, try introducing some creativity into the mix,”
recommends Anne Mauney, a registered dietitian in Washington, D.C., and founder of the FannetasticFood.com recipe blog.
“One of my favorite grilled meals is shrimp skewers with chimichurri [made with finely chopped parsley, minced garlic, oregano, olive oil, red wine vinegar and a sprinkle of red pepper flakes]. The chimichurri does double duty as a marinade and sauce, and it’s incredibly fresh and delicious.”
One of her favorite things to do is to serve proteins on ample salads, such as her Summer Grilled Corn and Peach Salad With Chicken on a bed of spring mix lettuce. The corn, peaches and chicken are all grilled, and the lightly sweet dressing (and marinade) is made with honey, lime and fresh cilantro.
For traditionalists that love grilled burgers, Mauney suggests adding chopped red bell peppers or shallots to healthier, leaner meats like grass-fed ground beef, turkey or chicken. She also likes introducing finely diced mushrooms into a beef burger patty to increase nutrient density (fiber plus vitamins) while making it more tender and juicy.
Meatless Options
Plant-based chef Julia Dunaway, in Azle, Texas, is influenced by her mother’s Japanese heritage and cooking style, which included grilled ingredients and an unforgettable homemade teriyaki sauce. Dunaway’s black bean burger cooked on the grill,
griddle or grill pan, is topped with cashew cheese sauce and the usual burger toppings on a whole-grain bun. “This burger, served with grilled vegetables and even grilled potato slices, is better than any meat-heavy cookout,” she asserts.
Other grilled favorites include Tex-Mex vegetable fajitas, large marinated mushrooms, zucchini and corn on the cob. Grilling eggplant sprinkled with cumin, asparagus with fresh garlic and stone fruits like peaches, plums and nectarines with cinnamon or ground cloves are delicious ways to pile anti-inflammatory goodness onto summer plates.
Healthy, Flavor-Boosting Hacks
According to Oncology Nursing News, grilling meat at high temperatures or over an
open flame can produce cancer-causing substances called heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs). To reduce the risk of carcinogen formation, cooking over indirect heat is recommended. Eating charred meat should be avoided. Marinating meat for 20 to 30 minutes before cooking can also keep the surface of the meat from getting too hot. Adding antioxidant- and polyphenol-rich herbs like basil, rosemary and mint along with citrus juices or vinegar will provide great flavor, as well as disease-fighting nutrients.
When brushing ingredients with oil, avocado oil is recommended for its health
benefits and high smoke point. Olive oil is also nutrient-dense, flavorful and anti-inflammatory. Dunaway’s favorite marinade replaces oil with tahini, a sesame-seed paste, and incorporates plenty of herbs and spices with vegetable broth to keeps vegetables moist throughout grilling.
“I use a gas grill with a large grilling surface, making sure it is very clean. Heating the grill on high for several minutes and cleaning the grates is essential. The marinated vegetables and tofu won’t stick on a clean grill,” Dunaway explains. “Once clean, reduce the heat to medium to avoid charring, while still getting a light grill mark. Just plan to cook the vegetables on a lower heat for a longer time so they are tender and cooked throughout.”
Jazzing things up with probiotic-rich sides, including colorful slaws and fermented kimchi or kraut adds another healthy, tasty dimension. Swap everyday potatoes for sweet potatoes and drizzle with a tangerine vinaigrette for a different twist on potato salad or toss chickpeas with kalamata olives and feta. Creative pairings are the heart of a good grill, and the sky’s the limit.
Maya Whitman is a frequent writer for Natural Awakenings.
I love the culture of grilling. It creates an atmosphere that is festive, but casual.
—Bobby Flay
David Tuthill/Shutterstock
GRILLED
FAJITA VEGETABLES
AND TOFU WITH MARINADE
YIELD: 2 TO 3 SERVINGS
MARINADE
2 cloves garlic, minced
1 tsp cumin
1 tsp Mexican oregano
1 tsp red chili powder
VEGETABLES
2 portobello mushrooms, stems removed, sliced into strips
1-2 bell peppers, sliced into large pieces
2 cups zucchini or summer squash, sliced
1 sweet onion, sliced
1 Tbsp tahini
2 Tbsp lime juice
1 Tbsp low sodium soy sauce
1 cup low sodium vegetable broth
Mix the marinade ingredients and place in a large measuring cup.
Place the vegetables (except the baked potatoes) in a shallow baking dish or gallon-sized plastic bag and add about half of the marinade. Allow the vegetables to marinate in the refrigerator for 30 minutes to 2 hours.
Cover the block of tofu with the remaining marinade, reserving a quarter cup to be used later. Place the marinating tofu in the refrigerator for at least 30 minutes, then cut it into 8 slices.
1 white or sweet potato, baked or steamed ahead and cooled, sliced
Jalapeño peppers to taste
Other in-season vegetables, especially eggplant and okra
1 16-oz block of super-firm tofu
Heat a gas or charcoal grill to medium heat (high heat will burn the vegetables). Grill the tofu 3 to 4 minutes on each side. Grill the vegetables on one side for 3 to 4 minutes or until grill marks appear, then turn them over and reduce the heat to low.
Brush the vegetables with the reserved marinade and close the grill or cover the vegetables with a dome lid or foil tent. Continue grilling the vegetables until they are tender but not burned, basting them a couple more times with the remaining marinade.
Serve the grilled tofu and vegetables on a large platter with flour tortillas, guacamole, salsa and beans on the side.
Recipe courtesy of Chef Julia Dunaway.
THE BEST BLACK BEAN BURGERS
YIELD:
8 BURGERS
1 cup oats
1 cup walnut pieces
1 cup red onion, finely chopped
⅔ cup cremini mushrooms, chopped
½ cup red bell pepper, chopped
½ cup carrots, diced
2 Tbsp jalapeño peppers, chopped
3 cups home-cooked black beans (or 2 cans, rinsed and drained)
2 Tbsp ground flaxseeds
2 Tbsp nutritional yeast
1 tsp onion powder
1 tsp garlic powder
1 tsp paprika
2 tsp seasoning blend (such as Kirkland Signature No Salt Seasoning)
2 tsp low sodium soy sauce
1 tsp kosher salt
1 cup cooked brown rice
Pulse the oats and walnuts in a food processor until finely ground. Set aside.
In a large skillet, over medium-high heat, sauté the onion, mushrooms, bell peppers, carrots and jalapeño peppers until lightly browned. Add a little water. Cover and cook for 5 minutes.
Add the beans to the walnut and oat mixture in the food processor along with the ground flaxseeds, nutritional yeast, onion powder, garlic powder, paprika, seasoning blend, soy sauce and salt. Pulse a few times. Use a silicone spatula to distribute the ingredients and pulse again once or twice. Keep some of the beans chunky.
Remove the mixture from the food processor, add the cooked brown rice and mix well with the spatula. Divide into 8 patties using a ½ cup measuring cup. Place the patties on a cleaned grill, on indirect heat (medium), and cook for 10 minutes on each side.
Serve on whole-grain buns with any desired toppings such as lettuce, sliced tomatoes, pickles, onions, avocado and condiments like ketchup or mustard.
Recipe courtesy of Chef Julia Dunaway.
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The Resurgence of Rucking
An Ancient Activity for Modern Fitness
by Zak Logan
Rucking, or walking with a weighted backpack, has ancient military origins dating back to the Roman Empire, when soldiers carried survival and fighting equipment over long distances. But even before recorded history, humans have carried heavy loads to survive. More recently, rucking has become a popular workout, combining strength training with low-impact endurance, improving back strength and core stability without the need for heavy barbells or repetitive exercises.
Ruck walks, especially on varied terrain, promote heart health while being gentler
on joints than running. It can enhance bone density, preserve muscle mass and support metabolic health without causing burnout. The rise of group ruck events, community meetups and local outdoor ruck clubs adds a social element, helping participants stay consistent and avoid the isolation common in typical fitness routines.
Reaping the Benefits
“Rucking sits in that sweet spot between cardio and strength training. Most cardio options give you one or the other. Rucking gives you both in a single session,” says Simon Michel, founder of Ruckaway, a gear
company in Adelaide, South Australia. “Carrying a weighted pack activates muscles all over the body, which can preserve or even slightly increase muscle mass. Rucking burns meaningfully more calories than regular walking, and that gap grows significantly with more weight, a faster pace and hilly terrain.”
Rucking effectively challenges the lateral core-stabilizing muscles, including the quadratus lumborum, a key lumbar spine stabilizer. Stuart McGill, a leading expert in back pain and the chief scientific officer for BackFitPro, recommends rucking for chronic back pain due to its strengthening effect on the erector spinae muscles, which help maintain an upright posture. According to McGill, “Properly programmed rucking, which carefully manages distance, speed, load and rest intervals, can effectively address endurance deficit,” a common, but often overlooked factor in back pain not caused by muscle weakness. In other words, rucking builds endurance while strengthening the core, hips and back, creating resilience in the spine.
Gearing Up
For beginners wanting to try rucking before buying official gear, Michel recommends using a sturdy backpack with heavy items such as textbooks, dumbbells or even bricks wrapped in a towel. “The main advantage of a dedicated rucking backpack is the built-in weight compartment designed to hold plates flat against your upper back, high between the shoulder blades, which is exactly where
you want the load to sit,” he explains. “On a regular backpack the weight shifts around and hangs low, pulling you backward and straining your lower back.” Also, a proper rucking pack is made from materials that can withstand weights that would destroy a regular backpack over time.
For weight, Michel suggests iron rucking plates: “They’re flat, they don’t shift mid-ruck, and you add them incrementally as your fitness builds.” Good footwear is essential. He recommends trail runners or lightweight hiking boots for varied terrain, and high-cushioned trainers for pavement. Avoid flat gym shoes that offer no support under load.
Placing the pack load correctly is crucial. “If the terrain is uneven and undulating, then carry the load lower in the pack, tight to the lumbar spine,” says Michel. “For flat terrain, the load can be higher to balance the upper body center of mass over the hips.”
Building Endurance
The body needs time to adapt to carrying a load. Anyone with health concerns, including knee problems or osteoporosis, should consult a physician before rucking. Michel advises, “Start lighter [weight] and shorter [distance] than you think you need to, regardless of fitness level. Loading up too heavy too soon is how people get stress fractures.” For beginners, he suggests carrying about 10 percent of body weight. “If
balance align educate restore
you weigh 175 pounds, begin with around 18 pounds. Early on, the goal is to nail your form and let your body adapt to the carrying load, not to max out,” he says. “Once three to four miles feels comfortable, add weight in increments roughly every two weeks.”
Rucking two times per week is a solid starting point, gradually increasing to every other day as the body adapts. Modern rucking pioneer Michael Easter argued in the book The Comfort Crisis that the human body evolved to walk, run and carry. McGill points out that carrying is a fundamental life task, whether it’s firewood or groceries. “Rucking is not a trend invented by a marketing department,” says Michel. “It’s just humans doing what humans have always done, with a bit more intentionality.”
Zak Logan is a freelance writer dedicated to holistic health and getting back to basics.
Sleep Health for Men
Foundational Habits for a Better Life
by Hannah Tytus
"Wherever you want to make improvements in your life, whether it is with your health, your job performance or your relationships—sleep can be part of that,” says Catherine Darley, ND, an integrative sleep specialist and founder of SkilledSleeper.com
Better sleep enhances nearly every aspect of life, yet many men ignore the subject entirely. “There’s a lack of information about sleep health in men’s spaces,” Darley laments. “Subjectively, men have fewer complaints than women do about their sleep, but on some objective measures, men sleep worse.”
Most people need between seven and nine hours of shuteye nightly, but the U.S. Centers for Disease Control and Prevention reports that 37 percent of men fall short.
Effects of Poor Sleep
Precipitous Aging: “Midlife men have higher rates of obstructive sleep apnea, which negatively affects heart health and significantly increases the risk of stroke and heart attack,” says Darley. “Alzheimer’s risk, arthritis and many physical and digestive complaints are worse when sleep is disordered. During sleep, the brain undergoes vital nightly maintenance, clearing beta
amyloid plaques associated with Alzheimer’s. A way to hedge against dementia is to get good sleep now.”
Hormonal Issues: Hormones are linked to sleep quality. “During stage 3 sleep (also known as deep sleep) 75 to 80 percent of our growth hormone is secreted, which supports muscle repair and recovery. Exercise improves your deep sleep, helping keep your muscle mass,” Darley explains. “Disrupted sleep from apnea, insomnia or irregular schedules can lower testosterone, causing issues like erectile dysfunction.” A 2020 study in Translational Andrology and Urology reported that older men with sleep disorders exhibited a higher risk of erectile dysfunction.
Mental Health Strain: Poor sleep often leads to mental health issues. “Anxiety, loneliness, depression and suicidality are worse when a person isn’t sleeping well,” Darley asserts. Research supports this: a 2021 meta-analysis published in Sleep Medicine Reviews found that enhancing sleep quality significantly improved mental health indicators such as depression, anxiety and rumination.
Relationship Difficulties: “Emotional intelligence is partly based on how well you’re sleeping,” says Darley, noting that a person that hasn’t slept well will struggle to identify a partner’s subtle facial expressions, making it hard to determine if they are happy or angry. “Sleep-deprived people are also much more self-centered in their moral reasoning, causing them to become less flexible, more rule-based and pedantic,” she adds. When these patterns become habitual, they can harm important relationships.
Driving Accidents: “Sleep affects your balance, coordination and reaction time,” Darley says. A sleep deficit can be particularly unsafe if someone is behind the wheel. “If you are chronically sleep-restricted, you’re driving impaired. Compared to drunk driving, drowsy driving is much more likely to be fatal.” According to the National Highway Traffic Safety Administration, crashes
caused by drowsy driving often involve a single driver running off the road at a high rate of speed with no evidence of braking.
Diminished Mental Acuity: Cognitive performance suffers when sleep is compromised, affecting everything from basic memory recall to complex problem-solving. According to Darley, even verbal fluency is affected, making simple conversations difficult and important dates easy to forget. Making matters worse, “We become unaware of how impaired we actually are,” she points out. “After several nights of poor sleep, we say, ‘I think I’m getting used to this,’ even though we are still impaired.”
Resetting Our Internal Clock
Most people adapt to sleep deprivation and may not realize what their true sleep requirements are. Darley suggests the “10 by 10 test”, which involves spending 10 hours in bed for 10 consecutive nights in a dark,
quiet room to determine how much sleep the body naturally needs. “After discovering how much sleep your body needs, the next step is scheduling it into your life,” she counsels. “Consistency is crucial. Increased sleep variability relates to mortality.” Aim for consistent sleep with no more than a 30-minute variation in bedtime and wake time, and no more than a one-hour difference in total sleep duration throughout the week.
Our circadian rhythm is the body’s internal 24-hour clock that regulates sleepiness and alertness. It is primarily influenced by light exposure. Morning sunlight suppresses melatonin—the hormone that induces sleep—while darkness triggers its release. According to Darley, we suffer from what she calls a “darkness deficiency” that confuses the body’s sleep signals. “We’re suppressing our melatonin until bedtime with screens and LED light,” she explains.
To counteract this, she recommends creating a “sunset experience” at home by reducing light to the equivalent of 10 candles’ worth of yellow-hued light one to two hours before bed. The bedroom should be very dark, for which Darley offers a simple test. “If you can hold your hand out at arm’s length and see your fingers wiggling, that’s enough light to suppress your melatonin, keeping you awake,” she says.
Other habits support a healthy sleep rhythm. Exercise earlier in the day helps regulate the body clock. Sleep masks and blackout curtains can reduce light pollution in urban areas. Limiting alcohol and avoiding caffeine in the evening prevents disruptions. A cooler bedroom also promotes better sleep. There are about 60 sleep disorders, say Darley. If sleep does not improve after a month of these lifestyle adjustments, she recommends seeing a professional. Sleep is not a luxury—it’s essential.
Hannah Tytus is an integrative health coach, former writer at the National Institutes of Health and host of the Root Shock podcast, exploring the cultural underpinnings of health.
Men, Stress and the Nervous System
Why Regulation Is Strength
by LaRonda Koffi
Many men are taught, directly or indirectly, to handle stress by pushing through. Keep working. Stay composed. Don’t let anyone see the strain. While this can look like strength from the outside, the nervous system may tell a different story.
Stress is not only a mindset. It’s a whole-body response involving breath, muscle tone, heart rate, sleep, attention and the ability to recover. In short bursts, this response can be useful. The body mobilizes energy, sharpens focus and prepares for action. But when stress stays active for too long, the same system that helps someone perform can begin to interfere with patience, clear thinking, emotional balance and rest.
For many men, stress first appears in practical ways: disrupted sleep, irritability, muscle tension, difficulty concentrating, shortness with loved ones, loss of motivation or feeling unable to fully “turn off”. The National Institute of Mental Health notes that men experiencing mental health challenges may show signs such as anger, increased stress, sleep
difficulties, trouble focusing and behaviors that affect work, family or social life.
Research published in Frontiers in Psychiatry also suggests that men are often less likely to seek support for mental health concerns. Traditional ideas around masculinity—being self-reliant, emotionally restrained and
always in control—can influence whether men acknowledge stress or ask for help. At the same time, the study found that men often develop a healthier relationship with emotional well-being when they begin to view support, awareness and recovery practices as tools for resilience rather than weakness.
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Nervous system regulation begins with noticing aspects. A slower exhale, a grounded stance, gentle movement or a few moments of focused attention can help the body shift out of constant activation. These practices do not erase responsibility or pressure. They create enough internal steadiness to meet life with more clarity and choice.
This is especially important for fathers, caregivers, leaders, athletes and professionals whose roles often require sustained focus and emotional control. The goal is not to become less strong. The goal is to build a strength that includes recovery.
A regulated man is not passive. He is more available to himself and others. He can pause before reacting, and recover after pressure and recognize when his body is asking for attention. In that sense, nervous system awareness is not separate from men’s health. It’s a foundation for it.
LaRonda Koffi is the founder of Alchemy Joy, where she guides embodied practices for nervous system regulation, breath, movement, inner coherence and personal transformation. Her work helps individuals cultivate steadiness, clarity and a more grounded relationship with daily life. For more information or to make an appointment, visit www.AlchemyJoy.com.
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The Rise of the Men’s Wellness Retreat
Why More Men Are Choosing Restoration Over Recovery Days
by Shae Marcus
There comes a point when a “guys’ trip” stops feeling relaxing and starts feeling like survival with tequila.
For years, men’s vacations often followed the same formula: packed schedules, late nights, too much food and alcohol, very little sleep and returning home more exhausted than when they left. Somewhere along the line, “getting away” started to resemble a scene from The Hangover
But something is shifting.
More men are now choosing travel experiences that make them feel more restored instead of depleted. Wellness-focused retreats built around movement, nature, recovery and meaningful connection are growing rapidly as men search for something deeper than
entertainment.
And, contrary to stereotype, these retreats are rarely about sitting silently on a yoga mat for seven days straight.
Today’s men’s wellness retreats are often active and grounded. Think hiking, surfing, strength training, cold plunges, breathwork, meditation, clean food and conversations that go beyond work stress or surface-level small talk. Some are rugged and outdoorsy. Others lean to luxury. But most share a common purpose: helping men slow down long enough to reconnect with themselves.
The main reason: Many men are tired in ways they rarely talk about; not just physically tired, but mentally overloaded, emotionally stretched thin and constantly performing.
According to a national survey conducted by the Cleveland Clinic, many men report feeling pressure to appear mentally strong even when struggling internally. Nearly half admitted they are more stressed than they let on about it to the people around them.
That pressure adds up.
For many men, wellness retreats work precisely because they do not force vulnerability. Instead, connection happens naturally through shared experiences. A conversation during a long hike feels easier than sitting face-to-face at a bar. Sitting around a fire after a day outdoors often opens the door to honesty in ways traditional vacations rarely do.
Movement lowers defenses.
Nature helps, too. Research continues to show that time outdoors can reduce stress, improve mood and support mental clarity. Removing constant notifications, deadlines and noise allow the nervous system to settle down in ways many people do not realize they need until they finally experience stillness.
Ironically, many men also relax better when there is structure involved. Wellness retreats provide activity with intention—giving men something to do while quietly helping them unplug, breathe deeper and reset.
Some men do not realize how exhausted they are until they spend a full day somewhere during which no one expects anything from them.
Perhaps that is why wellness travel continues to grow. The nonprofit Global Wellness Institute reports that more travelers are prioritizing experiences that support mental, physical and emotional well-being rather than simply offering distraction.
For many men, the real luxury is no longer excess.
It is finally feeling calm.
Shae Marcus is the founder of The 11:11 Experience, a transformational travel brand that focuses on mindful journeys, wellness, culture and meaningful connection through curated experiences around the world. For more information, visit www.The1111Experience.com.
The 'I'm Fine' Epidemic
When Silent Stress Becomes Dangerous for Men
by Anna Pitkin
"How are you?”
For many men, the answer barely requires thought.
“I’m fine.”
Meanwhile, they are answering emails at stoplights, sleeping five hours a night, surviving on caffeine, carrying financial pressure, worrying about their families and quietly wondering why they feel exhausted all the time.
Some men would rather build patio furniture with missing screws than admit they are overwhelmed. Somewhere along the way, “I’m fine” stopped being an honest response and became social armor.
Many men are raised to push through discomfort—stay composed, handle it, be dependable. These qualities can absolutely be strengths. But when resilience turns into emotional silence, the cost can become very real.
The challenge is that struggling men often still look functional from the outside. They go to work, pay bills, crack jokes and show up for everyone else while quietly running on empty. Some men don’t even realize how overwhelmed they are until someone asks a genuine question and they unexpectedly feel emotion rising to the surface.
Stress in men frequently hides in plain sight. It may look less like sadness and more like irritability, shutting down emotionally, overworking, sleep problems, drinking more, low motivation or simply feeling numb. Many men have become so used to survival mode they no longer recognize it as stress.
While not every stressed or burned-out man is suicidal, emotional isolation and untreated mental health struggles can become dangerous when ignored for too long. According to the U.S. Centers for Disease Control and Prevention, men accounted for nearly 80 percent of suicide deaths in 2023, and the suicide rate among males was approximately four times higher than among females.
Many adult men also experience profound loneliness, even while surrounded by coworkers, family or responsibilities. Meaningful male friendships often fade with age, leaving stress to be carried silently and alone.
This silence is not always about weakness. Many men stay quiet because they don’t want to burden others. Some were never taught the language for what they are feeling. Others believe pushing through is simply what responsible men do.
The body eventually keeps score. Chronic stress has been linked to anxiety, inflammation, digestive issues, sleep disruption, high blood pressure and burnout. The Anxiety and Depression Association of America reports that nearly one in 10 men experience depression or anxiety, yet less than half receive treatment.
To be fair, many men are working hard to change this narrative. More are seeking therapy, prioritizing mental health and redefining what strength looks like for themselves and their families. Conversations
once considered uncomfortable are slowly becoming more normal.
Sometimes helping starts small. Text the friend who disappeared for a while. Ask a better question than “You good?” Encourage the doctor appointment. Invite someone on a walk, to the gym or even out for coffee. Real support often begins with simple consistency, not perfect words.
For men struggling themselves, help does not have to start with a dramatic breakthrough. It can begin with one honest conversation, one therapy appointment, one support group, one healthier routine or simply admitting, “I’m not doing great lately.” Even practices like strength training, yoga, meditation, breathwork, better sleep, time outdoors and reducing alcohol can help regulate a chronically stressed nervous system and create space to mentally reset.
Finding community also matters more than many men realize. Whether it’s a fitness group, hiking club, faith community, men’s group, volunteer organization or meditation class, having people to connect with regularly can make a powerful difference. Healing does not always happen in isolation. Sometimes it starts with simply realizing you are not carrying everything alone.
Men don’t need to become less strong. They need spaces where strength does not require silence.
Maybe “I’m fine” was never meant to be the full story. And maybe the healthiest thing men can learn is that carrying everything alone was never the requirement for being strong.
If you or someone you know is struggling emotionally or experiencing thoughts of suicide, call or text 988 to reach the Suicide & Crisis Lifeline for free confidential support 24/7.
Anna Pitkin is a wellness writer and advocate passionate about mental health, mindful living and helping people create healthier, more balanced lives through practical everyday wellness.
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Why Hanging Out With Your Friends Is Actually Good For You
by Jack Drabin
You know that feeling when you are just hanging out with your friends, maybe talking, maybe laughing about something completely random and somehow it ends up being the best part of your day? Like you are laughing at things that honestly aren’t even that funny, but it doesn’t matter? Or when you are home with your dogs and they are just being their usual chaotic selves, and everything else kind of fades into the background?
It turns out, that feeling isn’t just in your head; your body is doing something called “social buffering”. Basically, when you are with people (or even dogs) you like, your body chills out. It literally turns down your stress. So, it’s not just “wasting time” or anything else. It’s helping you feel better.
Jack Drabin
before and thinking about what to say next, all in real time. This kind of mental workout makes your brain stronger over time and helps it stay healthy as you get older.
There’s also something called shared habits. Basically, you kind of become like the people you spend time with. So, if your friends are active or eat healthy, you’re more likely to do that, too. It works both ways. So, having good friends can actually help you build better habits without even trying that hard.
There was even a study in 2025 that found people with strong social connections over their lives had “younger” biological health. This means their bodies were aging slower in some ways compared to people who didn’t have as many social connections.
Also, when you are talking and laughing with your friends, your brain releases the chemical called oxytocin. People call it the “bonding hormone”. It kind of fights against stress hormones like cortisol. So, it helps lower your blood pressure, anxiety and even your heart rate. That’s why you usually feel calmer and happier after spending time with people you like.
There’s also a part of your brain called the amygdala, which is basically your fear center. When you are alone or stressed, it can make things seem more scary or overwhelming than they really are. But when you are with friends, it actually calms down. So, stuff that might feel like a big deal when you are by yourself doesn’t seem as bad when you’re with people you trust.
Another thing is that socializing is really good for your brain. Like, every time you have a conversation, your brain is doing a lot of work. You are reading facial expressions, remembering things people said
But honestly, even without all the science, hanging out with your friends is just fun. When you are with them, you are laughing, talking and not thinking about all the stressful or annoying stuff. It clears your mind and makes you feel happier. You are doing things you enjoy, and it just makes your whole day better.
So, yeah, it’s not just about fun (even though that’s a big part of it). It helps your body and brain in a lot of ways, too.
So next time your parents say you are “just hanging around,” feel free to send them this article. You are basically working on your health.
Jack Drabin is a 13-year-old who thought “bring your child to work day” meant staying home, relaxing and maybe playing video games … and instead got assigned the actual work of writing this article. Pretty sure this was not what he had in mind.
Bali Sacred Soul Women’s Retreat
SEPTEMBER 20 - 27, 2026
Step into a sacred space where your soul can breathe and reconnect. Nestled in the heart of Bali, this retreat offers a holistic journey—nurturing body, heart, and spirit through healing practices, mindful movement, and cultural connection. It’s more than just a getaway—it’s a return to wholeness, joy, and inner peace.
When Dogs Forget
A Holistic Guide to Canine Cognitive Health
by Ruth Roberts, DVM, CVA, CVH, CVFT, NAN
As dogs age, changes in their behavior can be confusing and unexpected. These early shifts are frequently ignored, even though they may signal the onset of canine cognitive dysfunction (CCD), a progressive condition similar to Alzheimer’s disease in humans. Recognizing the signs and supporting cognitive health holistically can significantly improve a dog’s quality of life.
Common Symptoms
CCD is a neurodegenerative disorder that causes the gradual deterioration of the brain’s structure and function. Abnormal protein deposits known as beta-amyloid plaques accumulate in the brain, disrupting neural communication and causing
cognitive and behavioral changes. The condition typically occurs after age 11, but large breeds may exhibit symptoms sooner.
In a study published in the Journal of the American Veterinary Medical Association, researchers evaluated 180 senior dogs. Among the 15-to-16-year-olds, approximately 68 percent exhibited impairment in at least one behavioral category, and 35 percent demonstrated impairments in two or more categories.
Veterinarians use the acronym DISHAA to outline the most common signs. These include: disorientation (getting lost or stuck in corners, staring into space or wandering aimlessly); interaction changes (becoming more withdrawn, clingy or fearful of
familiar people or pets); sleep-wake cycle changes (restlessness at night and increased daytime sleep); house soiling (forgetting previously learned habits); activity-level changes (reduced interest in play); and anxiety (increased fear or restlessness).
Disease Origins
CCD is linked to brain inflammation, oxidative stress, and age-related changes in circulation within the brain. Beta-amyloid plaques similar to those seen in Alzheimer’s disease can interfere with communication between nerve cells, while reduced blood flow in the brain may contribute to problems with memory, learning and spatial awareness.
Metabolic changes may contribute to cognitive decline in aging dogs. Clinicians at the Massachusetts Society for the Prevention of Cruelty to Animals–Angell Animal Medical Center note that impaired neuronal glucose metabolism is one of several processes associated with cognitive impairment in dogs with CCD. This means brain cells may become less efficient at using glucose for energy, which can affect memory and orientation. Researchers have long explored the relationship between brain function and metabolism. In 1855, Claude Bernard demonstrated the link between brain function and glucose regulation in dogs. In human medicine, Professor Suzanne de la Monte, M.D., of Brown University, coined the term “Type 3 diabetes” to describe how disrupted insulin signaling in the brain may contribute to neurodegeneration similar to Alzheimer’s.
Environmental toxins increase stress. Holistic pet health coach and biotechnologist Karin Druckenmiller notes that lawn chemicals, household cleaners and water pollutants accelerate oxidative damage (leading to inflammation), disrupt mitochondrial function (affecting nerve cell energy) and interfere with neurotransmitter signaling (impairing nerve cell communications). These toxins are absorbed through dogs’
Milton Buzon/Shutterstock
paws, skin and respiratory systems, leading to a chronic increase in the brain’s inflammatory load.
Nutrition Therapy
Diet is a powerful tool for supporting cognitive health, and many nutrients have been shown to slow the decline. For dogs with CCD, the goal is to reduce brain and gut inflammation, stabilize blood sugar and nourish the microbiome without excessive starch. High-carbohydrate, ultra-processed diets pose a risk because chronic insulin spikes increase the metabolic burden on an already struggling brain.
A well-balanced, home-cooked diet is essential because it is complete, easily digested and allows pet owners to rotate proteins to minimize food sensitivities that can trigger neuroinflammation. Druckenmiller emphasizes that supporting a senior dog’s brain doesn’t need a dramatic overhaul; small, consistent improvements are most effective.
To start, she recommends adding fresh, antioxidant-rich foods like blueberries, leafy greens or omega-3 sources. A 2025 systematic review published in Geroscience concluded that omega-3 fatty acids have shown significant cognitive benefits in aging dogs. Switching to filtered water is another small but impactful way to reduce unnecessary contaminants and enhance overall brain health.
Many dogs benefit from a small amount of medium-chain triglyceride oil (MCT oil), which can offer an alternative energy source for the aging brain. A study in Epilepsy & Behavior found that this supplement, derived from coconut oil, supported brain function and improved cognitive abilities in dogs with epilepsy.
Lifestyle Improvements
Dynamic daily routines and mental engagement can also help support cognitive health. The Dog Aging Project, which tracked more than 10,000 dogs, found that regular exercise was associated with fewer age-related behavior changes and a lower likelihood of cognitive dysfunction.
Scent-based activities are especially effective due to the strong link between smell and brain processing. Foraging toys like the snuffle mat, as well as scent trails or “find the treat” games, provide meaningful stimulation without physical strain.
Druckenmiller notes that predictable routines, gentle enrichment, soft evening lighting and clear pathways through the home
significantly benefit dogs experiencing cognitive decline. Adding traction with rugs, yoga mats or non-slip runners enhances their stability and reduces anxiety from slipping.
Early Action
CCD is a progressive condition, but significant improvements are achievable, including fewer episodes of nighttime restlessness, calmer days and renewed interest in play. Monitoring changes with quality-of-life checklists and regular veterinary visits will guide care as a dog’s needs evolve. The strongest message from current research is to start early. Brain-supportive diets, consistent exercise, daily enrichment and routine wellness exams establish a strong foundation long before cognitive changes occur. With early, multi-modal support, dogs can remain engaged, comfortable and connected with their loving families as they age.
Ruth Roberts, an integrative veterinarian and a holistic health coach for pets, is the creator of The Original CrockPet Diet. Learn more at DrRuthRoberts.com.
Summer’s Fleeting Joys
by Marlaina Donato
Most of us can remember the euphoria of the last day of school, which ushered in summer break and the freedom to sleep in. As adults, summer often brings a whirlwind of vacation plans, home improvement projects and family fun, leaving little time for true leisure. Despite waiting all year for the “easy” life, we might still struggle to relax.
Summer is a crescendo of lush abundance, inviting us to immerse ourselves in its vibrant colors, scents and textures. Whether savoring a bite of cold watermelon or enjoying a free concert under the stars, appreciating the bliss at hand can make a fleeting season feel a bit longer.
“In summer, the song sings itself,” said William Carlos Williams in his poem The Botticellian Trees, urging us to stop trying so hard to achieve something. Unexpected memories are made when we forget the itinerary, and epiphanies arise when we let the surf roll between our toes.
June arrives with birdsong and ethereal mornings, beckoning for mindfulness. Walking in a field at dawn reveals wildflowers that will soon be replaced by others within a few days. Newly green spaces shimmer with momentary brilliance, waiting for our sketchbooks, picnic baskets or a simple nod of gratitude.
Whether choosing a colorful scarf or saying “yes” to a date with someone new, summer’s loveliest month inspires us to infuse passion into the ordinary. This month, consider inviting friends for a summer solstice grill, make it a point to notice more sunsets and allot time daily to unplug and do nothing.
Marlaina Donato is an author, painter and composer. Connect at WildflowersAndWoodSmoke.com.
Calendar of Events
Thursday, June 4
Reiki & Sound Meditation & Salt Therapy – 10-10:45am. Join in this transformational mediation by quieting the outside world to focus on the breath and inner peace. Salt Mine Wellness Studio, 200 Tuckerton Rd., Medford. www.MySaltStudio.com
Inner Coherence Reset™ — Outdoor Practice for Calm and Clarity – 5:306:30pm. Join in a guided outdoor practice hosted by Alchemy Joy and designed to help calm the nervous system, settle the body and create more clarity through simple breathing, gentle movement and guided attention. Cost: $20. Dr. James Still Historic Office & Educational Center, Medford. www.AlchemyJoy.com/updates
Meditative Drumming Circle with Tom Campbell of Sacred Tree Drumming –7-9pm. Join in an evening of rhythmic, meditative and powerful group drumming. Cost: $25, drums provided. The Enlightened Elephant Wellness Loft, 3 Deltona Lane, Marlton. www.Vagaro.com
Friday, June 5
HT Pride & Progress Community Night – 5-9:30pm. Hosted by Haddon Township Equity Initiative and Drag Queen Entertainment, LLC, Join the celebration dedicated to education, empowerment and community connection. Cost: free. Haddon Square Pop-Up Beer Garden, 5 E. Albertson Ave., Haddon Twp. www.HTPride.com
Saturday, June 6
Junior Nature Photographers – 10-11:30am. Calling all young explorers and budding photographers. This hands-on session is designed to inspire creativity and foster a deeper connection with the natural world. Cost: $15 for kids 8-12. Woodford Cedar Run Wildlife Refuge, 4 Sawmill Rd., Medford. www.CedarRun.org
Sunday, June 7
Hainesport Pride Run – 8am. Take part in this celebration of love, inclusion and unity in motion. Hainesport Township Park, 1 Hainesport Cntr., Hainesport. www.BeastCoastPro.com
Rancocas Woods Farmers Market – 10am2pm. Market features local farms selling their produce, eggs, flowers, meat, herbs and more. 200 Creek Rd., Unit C, Mt. Laurel.
Exhale and Expand: A Reiki-Infused Gong & Crystal Bowl Sound Journey – 11:30am1pm. Join in this deeply restorative sound journey designed to help you release, reset and return to center. Cost: $44. Studio 67, 67 N. Main St., Medford. https://Studio67Medford.com
Marlton Day – 12-4pm. South Jersey Physical Therapy & Functional Wellness is excited to be part of this annual celebration hosted by the Marlton Business Association. Stop by the booth to experience a hands-on, wholebody approach with our complimentary movement screens to help uncover imbalances, prevent injury and take the first step toward better health. Main Street, Marlton. 609-845-358. www.SouthJerseyPT.com
Mondays June 8 — June 29
The Clearing Method: 4-week virtual series – 7:15-8:30pm. Using EFT (Emotional Freedom Techniques, aka tapping) and Optimal EFT, you’ll learn how to clear anxiety, regulate your nervous system, and rewire unwanted patterns so you have more inner peace and joy. 800 Denow Rd., Suites H & V, Pennington. For more info and to sign up: https://Pennington.honoryoga.com
Wednesday, June 10
Seeding the Light Gathering with Peruvian Wisdom Keepers. June 10-16. Join Kathy Milano and Andean shamans don Pascual and don Humberto for ceremony, teachings and community. Multiple Gathering options available. Includes despacho, fire ceremonies, Munay Ki rites, and optional private healing sessions. Mount Laurel. No experience needed. www.KathyMilano. com/seeding-the-light-gathering
Thursday, June 11
Mini-sessions at New Earth Gifts & Services – Manasquan – 1-3pm. New to EFT (Emotional Freedom Techniques aka tapping) and energy healing? Try it to regulate your nervous system, clear blocks, and release tension. 800 Denow Rd., Suites H & V, Pennington. Call or email Meryl at MerylHayton@gmail.com or 973-879-9333.
Reiki Level I Certification – 6-9pm. Reiki Manual, Meditation & Certification. Cost: $135. Limited to 8 students. The Well at Medford, 45 S. Main St., Medford. Register with Elsie Kerns Elsie@OverwhelmWarrior.com
Saturday, June 13
Hope Over Fear – Living Your Hell Yes! – 10am-8pm. Be a part of this oneday experience for women who are ready to stop letting fear make the decisions. Cost: $99. 8 Knox Blvd., Marlton. www.ExposingTheRoots.com
Goat Yoga – 11:30-12am. Come stretch and hang with baby goats. Thyme Travelers Conservatory, 200 Creek Road, Unit C., Mt. Laurel. www.ThymeTravelersConservatory.com
Sunday, June 14
Kitten Yoga – 5-6pm. Come stretch, meditate and relax while enjoying the company of adorable kittens. Cost: $25. Community Room, Animal Welfare Association, 509 Centennial Blvd., Voorhees. https://Give.AWANJ.org
Tuesday, June 16
Sounds in The Rain Crystal Bowl Sound Bath – A Multi-Sensory Immersion – 7-8pm. Hosted by Just for Today Reiki and The Consciousness Cultivator, join in with this harmonic crystal bowl sound frequencies for mind, body and soul healing. Cost: free. Mount Laurel Library, 100 Walt Whitman Ave., Mt. Laurel. www.MountLaurel.LibraryCalendar.com
Wednesday June 17
Open The Heart - A Cacao and Healing Experience at New Earth Gifts & Services – Manasquan – 6:30-8pm. Join us for a ceremonial cacao journey with intention setting and a reiki-infused healing meditation to connect, release and expand. We have some props or BYO and space is limited. 800 Denow Rd, Suites H & V, Pennington. Call or email Meryl at MerylHayton@gmail.com or 973-879-9333.
Friday, June 19
Freedom & Flow: Yoga & Sound Bath Experience – 6:30-7:30pm. Join this slow Vinyasa/yin class with flow movement and some deep yin holds. Cedar Run Wildlife Refuge, 4 Sawmill Rd., Medford. www.CedarRun.org
Saturday, June 20
Sou JERSEY
Kirtan Imersion with Asha – 4-6pm. Join in on this form of moving meditation using call-and-response chanting. Live in Joy Yoga and Wellness, 118 W. Merchant St., Audubon. www.LiveInJoyYoga.com
SAVE-THE-DATES
Thursday, July 9—
Sunday, July 12
Catskill Summer Vision Quest & Mitote: A Rite Of Passage in a Time of Change
Pause and get off the track of your busy everyday life to hear your true self speak. Experience Sacred Visioning. Lucid Dreaming. Grounded Connections. Transformation. Guided by Shaman, Janet StraightArrow. Art Farm, Lower Catskills, Accord, NY
More details and to register 973-647-2500 www.BeTheMedicine.com
October 11-20
Vaishno Devi/Shakti Peetham India Pilgrimage
Join a small group pilgrimage from Delhi to Kantra, India and receive darshan at many sacred temples along the way, including and culminating in the Vaishno Devi Temple in Katra. Cost: $3,900.
To sign up: Call or Text 609-845-3585
For information and further details or speak to Casey at 484-509-5073 ext. 1 or visit KulaKamalaFoundation.org
Ongoing Events
Monday
Fascia & Flow: Release, Reset, Restore –5:30-6:30pm. Join Mind-Body Healing Mentor and Naturopathic Counselor Michelle Urbanski and learn how to use gentle fascial maneuvers inspired by Human Garage, breathwork, and movement to release tension, restore flow, and support nervous system balance. Donation-based, $15 suggested, all levels welcome. Virtual. 856-986-7051 www.BalanceBlossomBirth.com
The Clearing Method: 4-week virtual series – 7:15-8:30pm. Using EFT (Emotional Freedom Techniques, aka tapping) and Optimal EFT, you’ll learn how to clear anxiety, regulate your nervous system, and rewire unwanted patterns so you have more inner peace and joy. 800 Denow Rd., Suites H & V, Pennington. For more info and to sign up: https://Pennington.honoryoga.com
Help Wanted
NOW HIRING PART-TIME position for Massage Therapist at South Jersey Osteopathic Care Center, Moorestown. Extra skills preferred. Send resumes or inquiries to FrontDesk@SJOsteopathic.com.
Community
Connecting you to the leaders in natural health care and green living in our community. To find out how you can be included in the Community Resource Guide, email Publisher@NASouthJersey to request our media kit.
Alternative and Complementary Medicine
DR. SEAN C. INSELBERG, DAC, MSC, CNS Nutritional Wellness Center 1 Cinnaminson Ave, Ste 206 Palmyra, NJ 08065
856-499-2160
www.NutritionalWellnessNJ.com
Offering simple, effective solutions for optimal health for the whole family. Includes: Functional Medicine testing, Othromolecular energy medicine, Neuro-Emotional Technique, Psycho neurobiology, autonomic response testing, Theta Healing.
Awareness Coaching
MARYANN PINO MILLER, M.ED. Certified Heal Your Life® Teacher Emotion Code Practitioner 520 Stokes Road, Suite C-4 Medford, NJ
856-912-2087
MP.Miller1945@gmail.com www.MaryannPinoMiller.com
Become aware of your true nature, meet your inner child waiting for your love, become aware of the and unload the baggage weighing you down, become aware of the depth of love that exists within you and gain the understanding of the importance of your relationship with yourself and how that can be fostered.
Ayurveda Wellness Coaching
SUSAN DESIDERIO, BA, LMT
Ayurvedic Wellness Coach Pitman, NJ
856-535-7478
BlueHavenMassage@gmail.com
BlueHavenMassage.MassageTherapy.com
With over 20+ years’ experience in the Wellness industry, Susan specializes in holistic lifestyle management. She offers Ayurveda coaching, mindful movement classes, massage/reiki sessions.
Coaching
STEPHANE PONCELET
570-449-2219
calwl2022@gmail.com
www.Create-A-LifeWorthLiving.com/ Clients learn to observe and respond to deep-seated emotions of conflict, emptiness, and loneliness that often arise from family dysfunction. Guided in mourning the unchangeable aspects of their past, helped to own their truths and grieve their losses, clients are encouraged to show themselves the love, patience, and respect they truly deserve. A transformative process which creates a life that is truly worth living.
Complementary/ Functional and Regenerative Medicine
ALLAN MAGAZINER, DO Magaziner Center for Wellness 1907 Greentree Road
With nearly 40 years of excellence in patient care, the Magaziner Center for Wellness is the area’s premier center for integrative and function medicine. We solve complex medical problems naturally.
Energy Healer
MERYL HAYTON
Inner Peace Specialist, Advanced Certified EFT Practitioner, Energy Healer 973-879-9333
MerylHayton@gmail.com https://MerylHayton.com
Meryl Hayton is a trauma-informed Inner Peace Specialist focused on nervous system regulation and removing stress-response patterns. Through EFT, somatic approaches and energy healing, she supports women in reducing chronic stress and cultivating lasting calm, clarity and emotional resilience. Free consultations.
Energy Healing Arts
SAGE & SAND MYSTIC
Kristina@SageAndSandMystic.com
Sage & Sand Mystic offers one-to-one intuitive energy healing rooted in grounded mysticism. Sessions support clarity, alignment, and deeper self-connection through personalized, responsive energetic work.
Functional Medicine
CHARLOTTE NUSSBAUM, MD Medford Functional Medicine 103 Old Marlton Pike, Suite 203 Medford, NJ 08055
609-969-4844
www.MedfordFunctionalMedicine.com
Board-certified pediatrician and internist Charlotte Nussbaum is a founder of Medford Functional Medicine where we partner with people of all ages to reclaim their health.
TriUnity Nutrition & Wellness, led by Nicole Kizitaff, RDN, uses functional nutrition, muscle testing, and holistic remedies to address root causes and optimize your health.
Health and Wellness Shop
NATURAL LIFE WELLNESS STORE CHERRY HILL
Cher Dr. Abigail Arculeo, DCN, CNS Short Hills Town Center 480 E. Evesham Rd., Unit 103 Cherry Hill, NJ 08003 856-560-0119
Facebook & Instagram @NaturalLifeCherryHill
Family-owned natural health and wellness store with supplements, herbs, and holistic products. Dr. Abigail Arculeo provides personalized functional nutrition care through her practice, Root & Restore.
Holistic Coaching
APRIL WILLARD
The Zen Den on Main 25 East Main St, Marlton, NJ 08055
609-975-8379
www.TheCenterLifeInBalance.com
Ordained Minister (all denominations), Art Therapy (all ages), Sound Healing, Reiki II, Guided Meditation and Letting Go Ceremonies. Supporting holistic and emotional coaching. Contact: YogiCaresNJ@gmail.com or 215-205-2786 for bookings and inquiries.
Hypnotherapy
DR. JAIME FELDMAN, DCH
Chairman, Medical & Dental Division, International Hypnosis Federation 214 W Main St, Ste L4 Moorestown, NJ 08057 856-231-0432 • DrJaimeF@aol.com
www.PartsTherapy.com
Dr. Jaime Feldman, one of the pioneers in an advanced technique called “Advanced Parts Therapy,” has been able to unlock the subconscious and remove unwanted behaviors: stop smoking (guaranteed), weight loss, stress, depression, pain and anger management, and more. Outstanding success in curing phobias and deep-seated trauma, and treating the immune system to put cancer into complete remission.
SUZY WEST HYPNOTHERAPY
Suzy West, CMS-CHt, FIBH
Board Certified Medical Support Clinical Hypnotherapist
Fellow, International Board of Hypnotherapy 194 NJ-70, Suite 2, Medford 609-668-1217
Suzy West Hypnotherapy offers compassionate, client-centered hypnotherapy to reduce anxiousness, transform limiting beliefs, break unwanted habits, improve sleep, and support personal healing for lasting, positive change in your daily life.
Integrative/Holistic Medicine
DR. STEVEN HORVITZ
Institute for Medical Wellness
110 Marter Ave, Ste 408, Moorestown, NJ
856-231-0590
www.DrHorvitz.com
Board-Certified Family Medicine blending traditional family care with a holistic focus and preventive, nutritional and integrative approach. We look for causes and triggers for disease before reaching for the prescription pad. Same and next day appointments are available.
Integrative Medicine/ Holistic Pain Management
POLINA KARMAZIN, MD
Board certified in Integrative Medicine & Acupuncture
Our practice treats each person individually by addressing the root cause of the problem. Dr Karmazin employs holistic therapies, such as acupuncture, biopuncture, homeopathy and nutritional counselling for a variety of ailments. We also specialize in holistic pain management and do not use narcotics, NSAIDs or steroid injections.
Intuitive Healing
SUSAN COSTANTINO DRUMMOND
Reiki Master & Intuitive Medium Offices in Medford & Manahawkin 609-923-3154
Susan@NJBalance.com www.NJBalance.com
Susan is an Intuitive Medium and Reiki Master. She specializes in intuitively enhancing the mind, soul and physical body with healing energy for your highest well-being. Susan can connect you to your loved ones in spirit for healing and peace.
Prime IV Hydration & Wellness is the nation’s leader in vitamin-infusion therapy. They offer a spa-like environment and utilize only the latest in cutting-edge intravenous (IV) therapies.
Good Vibes, Great Outdoors Coming
in July
Medical Skincare and Cosmetics
DR. ANAMARIA NEWPORT, DMS, DMD, MHS, PAC
17 White Horse Pike, Ste 10B Haddon Heights, NJ 08035
856-323-8885
Dr. Newport is a discerning artist, highly experienced master cosmetic injector and renowned dermatology speaker with 10+ years of extensive medical training. Her continuous dedication for skincare, surgery, dentistry, and cosmetic procedures are enhanced by combining the use of the latest technology and her unique homeopathic style. As an artist, she is genuinely passionate about bringing out the unique beauty in each one of her patients. Look no further for your organic skincare specialist, offering the purest treatments achievable with our personalized natural products.
Offering a personalized, educational approach to mattress selection, we focus on your comfort and health needs to ensure a perfect sleep system—because quality rest is essential for overall well-being and daily vitality.
Join the region’s leading numerologist as you discover your life’s purpose. Encoded in your name and birth date are your lessons, talents and desires. Traci will help you realize your full potential.
Reiki
DR. JOCELYN FLAY, DAC
Nutritional Wellness Center
1 Cinnaminson Ave, Ste 206 Palmyra, NJ 08065
856-499-2160
www.NutritionalWellnessNJ.com
Open to the flow of reiki that is before you and experience the divine life force energy that is innate to all of us. You can heal, grow, process trauma, change your beliefs, create new experiences, and shift into a life that you love, and reiki can guide you. Individual reiki sessions and reiki courses are provided at the Nutritional Wellness Center.
Spiritual Wellness
BETH O’BRIEN
Spiritual Healing Through Guidance The Center Life in Balance, 520 Stokes Rd., Building A Medford, NJ BethOB67@yahoo.com
Beth, a psychic/medium, can give you spiritual and intuitive guidance from your loved ones. Beth is also a Reiki Master and an ordained minister to officiate your wedding. She also is a paranormal investigator and does private and public homes. She also does house blessings and cleansing.
Transformative and Harmonizing Massage Therapy and Hands-On Reiki
TRUSTED HEALING HANDS AT THE CENTER FOR LIVING
639 Stokes Rd., Ste. 203, Medford 609-752-7675
www.TrustedHealingHands.com
Twenty years of experience mixing Eastern modalities with Western massage therapy to assist with pain, injuries, stress and wellbeing. Also offering Skin Therapy Facials and Bodyology Yoga. See website for more information.
Wellness Centers
WILDFIRE WELLNESS
Kathryn Farrell, MSN, MS, RN, FNP-BC Halo Wellness Center
Functional medicine for women’s fatigue, hormone imbalance, brain fog and chronic symptoms. Root-cause care through advanced testing, nutrition, lifestyle, and bioidentical hormone support.
RISE AND THRIVE WELLNESS YOGA Terry Veit-Harmening 714 E Main St, Moorestown 609-923-5782
www.RiseAndThriveWellnessYoga.com Terry Veit-Harmening is a certified Yoga Therapist, a certified Ayurvedic Lifestyle Educator and a brain longevity specialist with the Alzheimer’s Research Association. Yoga Therapy is a holistic approach to health care using postures, movement, stretches, lifestyle choices, relaxation and breathing practices to address your specific issues.
