June 2026 Natural Awakenings Sarasota

We Treat:

• Chronic Pain

• Fibromyalgia

• Peripheral Neuropathy

• Nerve Pain

• Fertility Enhancement

• Failed Surgery Pain

• Gastrointestinal Disturbances

• Covid Long Hauler Symptoms

• Grief Loss Recovery

• Stress Induced Disturbances

We Put Your Head on Straight

(So You Can Achieve Optimal Health, Naturally)

If the first two bones in your neck are misaligned, communication between the brain and body is interrupted and can cause numerous health problems.

Dr. Drew Hall has practiced the Blair Upper Cervical Chiropractic technique for the last 20 years in Los Angeles and Carson California before opening his third clinic right here in Sarasota, Florida

Blair Upper Cervical Chiropractic is a unique chiropractic technique that focuses all its attention on the upper neck and how it impacts the brainstem and central nerve system. The Blair technique is precise, gentle, and does not use any pulling, popping, or twisting of the neck.

We have helped people with the following conditions:

•Auto Accidents

•Fibromyalgia

•Lower Back Pain

•Meniere’s Disease

•Neck Pain

•Sciatica

•Post-Concussion Syndrome

•TMJ

•Trigeminal Neuralgia

•Vertigo & Whiplash

“I have over 20 years of practice experience and taking care of 10,000 patients f rom Los Angeles to Sarasota Florida. I recovered f rom severe chronic health problems 30 years ago after being introduced to blair upper cervical technique. It’s my lasting purpose to help as many people as possible live a life of health and happiness”.

- Dr. Drew Hall

3920 Bee Ridge Rd, Bldg D, Sarasota, Fl 34233

Rowan Winder LMT– Neuro-fascial Strain Release, Gentle-DeepTM Stretching, Myofascial Release, Relaxation Massage MA76884

Mahalah “Haley” Bond LMT – Neuro-fascial Strain Release, CranioSacral Therapy, Relaxation Massage, Myofascial Release MA23423

Stephen Rumley LMT – Neuro-fascial Massage, Neuromuscular Therapy, Deep Tissue Massage, Swedish Massage, Sports Massage and Stretching MA108233

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NaturalAwakenings@KnoWEwell.com

Publisher’s Letter

June marks the official start of summer—and it’s a perfect time of year to continue building on our theme of wellness made easy. In honor of Men’s Health Awareness Month, we also want to focus on practical ways that men can strengthen their physical and mental well-being for a lifetime of thriving. Small, consistent choices remain at the heart of lasting vitality, so let’s explore how to harness these benefits as a new season unfolds.

Our feature story, “The Facts About Low Testosterone: What Every Man Should Know,” dives into the critical role of this hormone in male energy levels, mood states, metabolic health, and mental resilience. When testosterone dips, it can impact numerous functions in the body, but some men aren’t even aware this hormonal imbalance might exist. Fortunately, this article offers simple, natural methods to optimize those testosterone levels through nutritious foods, strengthbased exercises, and restorative sleep habits.

Summer just would not be the same without a sizzling meal fresh off the BBQ, and our “Conscious Eating” article introduces a nutritious spin on your favorite cookout traditions. While classics such as burgers and hotdogs remain staples, they can also be elevated with healthier ingredients, plant-based alternatives, and unique flavor enhancements. This article will take your next summer BBQ up a notch with grill-ready hacks and vibrant seasonal recipes in order to prioritize nutrition and maximize taste.

Finally, in this month’s “Healthy Kids” article, we will tackle the question of how to help boys navigate online spaces filled with content their young minds are not ready to process. Algorithms can expose boys to mature images that often spark curiosity but can also affect the development of healthy brain patterns and skew expectations of intimacy later in adulthood. This article offers guidance for parents or caregivers who want to teach boys how to use the internet safely, while nurturing open conversations without fear or shame.

As the days stretch out longer, and our rhythms ease into a slower pace, this is your invitation to lean into simple and sustainable wellness practices. Each incremental step you take can cultivate a healthier, more balanced life. So here’s to continuing this vibrant journey together—both in the summer months and all year-round!

© 2026 by Natural Awakenings. All rights reserved. Although some parts of this publication may be reproduced and reprinted, we require that prior permission be obtained in writing. Natural Awakenings is a free publication distributed locally and is supported by our advertisers. Please call to find a location near you or if you would like copies placed at your business. We do not necessarily endorse the views expressed in the articles and advertisements, nor are we responsible for the products and services advertised. Check with a healthcare professional regarding the appropriate use of any treatment.

Natural Awakenings is printed on recycled newsprint with soy-based ink.

Colon Therapy Clinic

Celebrating 55th Anniversary

Alain and Marsha Menard, long-standing leaders in holistic health, are celebrating 55 years of teaching and administering “The Gentle Technique” at their practice, Colon Therapy Clinic. Their vast experience has paved the way for clients to experience vibrant health for five decades. They use the highest quality disposable equipment for a safe and comfortable treatment. This technique, along with dietary shifts, has helped clients heal from serious illnesses.

Inspired by his parents’ legacy and his passion for Ozone therapy, Xavier Menard has grown his own thriving practice over the past 25 years. Medical Ozone offers miraculous results with no side-effects. Therapeutic Ozone bonds with viruses, bacteria, mold, pesticides, and anything else without oxygen quality. Ozone therapy dissipates it on contact to regenerate, energize, and cleanse the cells, muscles and tissues. This therapy has been used in hospitals, clinics, by doctors and dentists all over the world with longterm success.

Location: 442 South Tamiami Trail, Osprey. For more information and to schedule an appointment, call 941-922-7744 for Colon Therapy or 941-321-3061 for Ozone Therapy.

European Helix Hair Designer

THE CUT THAT CURLS and with NO chemicals.

Please call Jutta for an appointment 941-629-0074

Everybody will benefit from this carefree haircutting Technique, especially baby-fine hair. Any Length from short to long. I use “All Nutrient”, an organic derived haircolor and Highlights/ Balayage made with Blueberrys. NO MORE BRASSY HAIRCOLOR

www.EuropeanHairDesigner.com

Neckor Avoidlowbackpain? surgeryandgetyourlifeback!

Celebrity Psychic Deborah Graham; Summer Solstice Tips

June 21, 2026 marks the Summer Solstice, the longest day of the year and a powerful turning point associated with abundance, renewal, and personal growth. This seasonal midpoint invites reflection and offers an opportunity to realign with your intentions.

Celebrity psychic Deborah Graham, known for her work on The Psychic Matchmaker and her podcast The Psychic Connection, shares simple ways to harness this heightened energy and reconnect with yourself.

Start by grounding. Spend time outdoors, feel the sun on your skin, and reconnect with the earth to stabilize your energy. The solstice morning is also an ideal time for manifestation. Reflect on what you’re grateful for, then clearly visualize what you want to create moving forward.

Many people use this time to cleanse and recharge crystals by placing them in sunlight, allowing them to absorb and redirect fresh energy. Incorporating meditation, especially outdoors, can further align the mind and body, helping you find clarity and balance during times of transition.

The solstice also symbolizes renewal. Embrace it as a reset, a moment to release what no longer serves you and step into a new cycle with intention. Traditionally, this time of year is connected to fertility and growth, making it meaningful for those considering expanding their families.

Finally, celebrate the season’s abundance. Enjoy fresh, vibrant foods like berries, corn, and tomatoes as a reminder of nature’s richness and life’s ongoing cycles.

For more information about Graham or to book a reading in person or over the phone, call 561-584-0709 or visit PsychicDeborahGraham.com.

Tap Into the Healing Power of Sound at Manatee Spirit Holistic Sound Studio

Tune into your soul frequency at Manatee Spirit Holistic Sound Studio, a welcoming sanctuary that offers soothing vibrations to nurture your personal growth and wellness journey. Manatee Spirit sound baths begin in the sacred food forest, where a grounding ceremony helps you know what to expect, as you set an intention to the sounding of the conch horn, a primordial call to expand consciousness and connect to the higher self.

Next, move inside to the sound studio, get comfortable in this space, and gently slip into a Theta state as you are nurtured by two sound facilitators, who will deliver an improvised 60-minute Shamanic-inspired symphonic sound bath to reset the nervous system and cultivate personal transformation.

Manatee Spirit Holistic Sound Studio hosts private sound baths for one-onone experiences, special occasions, and retreats. Community Sound Baths occur every new moon and full moon, from 7:30–9:30 p.m, on June 14 and 29, July 14 and 29, and August 12 and 28. Join us to feel connected in your spiritual journey and foster a sense of shared meaning.

Manatee Spirit Holistic Sound Studio holistic workshops are ideal for private and small groups, too. These offerings include a “Whole Food Plant-Based Oil-Free” hands-on experience, a “Transformational Sound Healing” workshop to increase confidence in leading sound baths, and a “Universal Wisdom and Meditation” to break free of karmic patterns, align with your soul’s purpose, and learn how to to meditate.

For more information and to register for these events, call 941-201-0069 or visit ManateeSpirit.com. Location will be shared at the time of registration.

Flavor on Tap: Explore Flobucha’s Latest Creations

Come visit Sarasota’s first non-alcoholic bar, focused 100 percent on kombucha. Flobucha is a brewery and taproom located in the beautiful Gulfgate Village which produces and serves premium raw kombucha, fermented to perfection.

Flobucha comes in a variety of unique flavors, all of which are meticulously crafted and balanced. In addition to the six flagship flavors, you can also taste the new limited-quantity seasonal options: Triple Rose – a blend of Rosemary, Rosebuds, Rose Petals with a twist of lime and ginger, GTL Heat – made with Ginger Tumeric Lemon and Cayenne, Cherry Lemon Ginger, Pineapple Cranberry Tumeric and Blue Spirit – a blend of coconut water, ginger and blue spirulina. They also now have kombucha based sparkling non-alcoholic wine alternatives called Winesque and a non-alcoholic IPA beer alternative. Wine alternative flavors include Rose, CAB and their new white wine addition based on Sauvignon Blanc grapes. Try a six-flight kombucha sampler for $12.95, which can be mixed or matched with kombucha, wine or beer.

All flavors are brewed with all-natural, organic ingredients, raw, unfiltered and never pasteurized. Not only does this kombucha taste delicious, but it’s also rich in natural probiotics, healthy organic nutrients and antioxidants.

The Flobucha taproom is a fun place to hang out as well. On June 26, we will have our Ethiopian Night with special pricing and join us on Thursdays for a free Kombucha tasting from 5-6 p.m. and enjoy our seasonal Flobucha flavors.

Location: 2725 Mall Dr., Sarasota. Hours: Tuesday–Friday, 10 a.m. to 6 p.m., and Saturday, 3 p.m. to 6 p.m. For more information, email Info@Flobucha.com, visit Winesque.com or follow via social media at @flobucha on Instagram and @Flobucha on Facebook.

Anti-Aging Seminars with Dr. Anna

Dr. Anna Baker, DOM, invites you to join her interactive anti-aging seminars via Zoom on June 10 and 19, both at 1:30 p.m. She will showcase her Faces by Dr. Anna acupuncture facelift and her muscle retightening Pearl Cream by Dr. Anna. Contact the Pearl Cream by Dr. Anna store to access the meeting ID number.  If you cannot attend the seminar live, Dr. Anna will send you a link to watch at your own convenience.

Dr. Anna performs a unique type of acupuncture facelift that she invented. The muscles of the face and neck are progressively retightened to retrace the steps that aging took. An initial package of 10 treatments is required, and the results last for 18 months before you will need a one-treatment touchup to maintain the lift.

In these seminars, Dr. Anna will show photographed results on people of all ages.  In addition, she will discuss her proprietary Pearl Cream by Dr Anna, which offers the same muscle retightening as her acupuncture facelift in a slower, more gradual process.  Her Pearl Cream is an anti-aging serum made from real pearls and Chinese herbs without any preservatives.  Pearl Cream by Dr. Anna is also available as a muscle tightening body lotion, a men’s anti-aging line, and a sports performance line.

Pearl Cream by Dr. Anna is available for pick up by appointment only at Dr. Anna’s office. Call 941-924-2723 for directions. Free consultations and facial analyses are offered for acupuncture facelift and Pearl Cream by Dr. Anna. For more information about Dr. Anna’s services and products including photo documentation, visit FacesByDrAnna.com and PearlCreamByDrAnna.com (we are no longer at the location shown on this website).

The Perfect Father’s Day Gift Awaits at The George

Men’s clothing from The George is cool, comfortable, and sure to delight all the men in your life. The George is tucked along Main Street in downtown Sarasota on the second floor facing the Regal Hollywood Cinema. With so many shops catering to women, it’s refreshing to have options for men as well—especially as Father’s Day rounds the corner.

This one-of-a-kind boutique offers a mix of bohemian, punk, hippie, festival, and resort apparel. If the man in your life dresses with personality, he can lean into a kaleidoscope of colors, patterns, and styles. The George’s clothing selection focuses on a free-spirited aesthetic, which blends comfort with a fun, edgy vibe. There are also a variety of natural fiber clothing and a wide range of sizes, all at affordable prices.

This shop carries pants, t-shirts, and lightweight cotton button-down shirts from France, the Caribbean, India, Florida and other locations across the globe. If you are willing to break the rules with bold, unconventional styles made for self-expression, The George has you covered. Here, you’ll also find unique treasures and home decor from all over the world.

Location: 1960 Main St, Sarasota. For more information, call 941-277-3707 or visit TheGeorgeSarasota.com.

Navigate Life Transitions at Wholistically Healed

Karen D’Antonio, RN, is a holistic healing guide and kinesiology specialist who supports women through major life transitions. With over 30 years of experience in nursing, she has witnessed both the strength folks carry and the quiet emotional burdens they often hold beneath the surface. Her work focuses on helping women navigate loss, divorce, or emotional trauma with compassion, awareness, and a renewed sense of self.

Through her practice, Wholistically Healed, D’Antonio offers an integrative approach of kinesiology, energy healing, nervous system support, and spiritual guidance. She believes that healing is not about fixing what is broken, but about returning to oneself, releasing what no longer serves, and reconnecting with inner truth, resilience, and peace.

D’Antonio creates a safe space where clients feel heard, seen, and supported at their own pace. Her presence is calm and intuitive, allowing each person to soften, rebuild trust within themselves, and move forward with clarity and empowerment. At the heart of her work is the belief that all human beings have the ability to heal and start again.

If something within you is open to change, D’Antonio invites you to embark on this healing journey to discover what is possible on the other side.

For more information and to book a session, call 570-269-1634, visit WholisticallyHealed.com, or connect on Instagram @wholisticallyhealed2024.

Are you looking for an uplifting community that honors your spiritual journey? Join our inclusive sanctuary dedicated to authentic teachings of mediumship, healing, spiritual growth, and the discovery of spiritual truths through esoteric arts.

WEEKLY SUNDAY MORNING SERVICES:

 Healing Meditation Service at 10:30

 Celebration Service at 11:00 (In-Person & Online) with messages from Spirit

Visit our website for links to our services, development classes, events, visiting renowned international tutors, free booklets and newsletter, our philosophy, how we can serve you, and more!

Tarot, Archetypes and Intuition: A Special

Workshop

Sarasota Center of Light will present “Soul of the Tarot” on June 23, from 6:30–8 p.m., in Davis Hall. Come learn about the Major Arcana meanings, archetypes, and light in order to receive and impart guidance. This workshop will be taught by Carol Grasso, a Psychic and Tarot Reader with 40 years of experience. Join us for a fun, educational evening with Tarot, ideal for both new and experienced Tarot students. A class on the Minor Arcana to follow.

Location: 2727 Browning St., Sarasota. For more information, call 941-953-6620 or visit SarasotaCenterOfLight.com.

Dive into Reincarnation at Cosmic Center of Spiritual Light

What is Reincarnation? Do we truly come back to this Earth for multiple lifetimes? If so, why do we choose to return? Is it our destiny to meet certain humans all over again? Join Rev. Mary Linn Clarke on June 20, at 2 p.m., to learn the answers to these important questions.

Rev. Mary Linn is a second generation Psychic Medium and author of the book, My Life’s Experiences in the Proof of Psychic Phenomenon. She was raised in metaphysics from the age of 13, and has since studied extensively at Harmonia Spiritualist College in St. Petersburg, Florida. She has also cultivated her craft under well-known Mediums in both Florida and Chesterfield, Indiana. She is a psychic Artist of your Guides and Teachers.

Location: Cosmic Center of Spiritual Light, 5041 Ringwood Meadow, Bldg. G-2, Sarasota. Cost: $30. For more information, call 941-371-9333. To register, visit the calendar tab at CCOSL.com.

HERE’S WHAT PATIENTS SAY...

“After just 1 Laser treatment, the pain was diminished and I had my first full night of sleep in several weeks.” - Merry N. LINDA HAD PAIN IN BOTH KNEES FOR 5-6 YEARS.

“Amazing! I’m now able to enjoy my activities. My husband and I started bowling and going to the driving range again. We used to go biking, but donated our bikes because we thought it was something I’d never be able to enjoy again, but NOW we’re looking to purchase bikes again! Thank you Dr. Korman!” - Linda

$67 CONSULTATION

Includes: Consultation, Exam, Necessary X-Rays & One Laser Treatment With Coupon.

Expires 6/30/26

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.

Good Vibes, Great Outdoors

Coming in July

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.

Finding Meaning and Hope in Troubled Times

A Conversation With Jeffrey Rubin

by Sandra Yeyati

Jeffrey Rubin, Ph.D., is a psychoanalyst and a pioneering expert in meditative psychotherapy, which integrates Western psychotherapeutic modalities with Eastern meditative traditions. In practice since 1978, he treats patients in New York City and North Salem, New York. Rubin is an international lecturer and keynote speaker, as well as a faculty member at The American Institute of Psychoanalysis, The Object Relations Institute and the C.G. Jung Institute of New York. An author of eight books and numerous articles, his latest works include Meditative Psychotherapy and Psychoanalysis: Pathways to Healing and Transformation and Psychotherapy Case Studies: Escaping the Prison You Didn’t Know You Were In.

What are the strengths and weaknesses of psychotherapy?

In most schools of Western psychotherapy, the emphasis is on identifying and addressing what is wrong with people. In my book The Good Life I explain that we need a double focus—not just looking at what challenges us, but also exploring our untapped potential.

Psychotherapy is a search for meaning and self-awareness, as well as an inquiry into relationships as a vehicle for self-transformation. These are its strengths. In therapy, relationships tend to be carefully described and understood, looking into the complexities and obstacles.

What are the strengths and weaknesses of meditation?

Even if you practice with 100 people, meditation offers less insight into relationships compared to psychotherapy. It doesn’t focus on meaning. A woman once told me in therapy, “I don’t want to travel to Tibet to learn about Buddhism,” then paused, “I said ‘don’t’—is that a Freudian slip? Maybe I’m going to Tibet only because my boyfriend wants to go.” A meditation teacher would dismiss her slip as a glitch, while a

psychotherapist might see it as symptomatic. As an adult, you have to learn to distinguish between symptoms and glitches, and one of the dangers of meditation is that you often stay on the surface of things.

As for strengths, meditation teaches you to greet the present moment freshly with minimal biases, minimal expectations, maximal openness and the innocence of a child. Meditation also reduces self-criticism, and fosters self-compassion and acceptance.

What is meditative psychotherapy?

It is what I call the marriage of mindfulness and meaning. You need to be present and centered like a meditative discipline teaches, while also willing to investigate and inquire into things. Analyzing your feelings is difficult if you’re emotionally reactive. Meditation allows you to explore emotions, delve deeper, form thoughts and notice details. I call this “expanding inner space.” Inner space is not a place, but a capacity that you develop to become centered, reflect and broaden your perspective. Once you cultivate this capacity, psychotherapeutic investigation becomes easier.

What symptoms are you seeing more often in therapy sessions?

Greater alienation, powerlessness and loneliness. People are overwhelmed, foggy-headed and frazzled. As we face relentless tough news cycles, economic uncertainty and social divisions, people act like pinballs in a machine, ricocheting off walls and lashing out with road rage and impatience towards loved ones.

I think we’re seeking cotton-candy self-care. People watch Law and Order reruns and isolate themselves because they’re overwhelmed, so anything becomes too much. They seek quick routes to peace, but it’s like empty carbs for the spirit. Tastes good, and the next second, you’re hungry for more.

The alternative is to sit with the uncomfortable feelings, which is a trainable ability. As

we learn to sit with more discomfort, we become more patient and tolerant, allowing us to eliminate adversarial relationships and form closer connections with less friction and meanness.

How can we learn to handle difficult emotions?

I call it equanimity training. Equanimity means accepting whatever happens with a calm, matter-of-factness. I’m okay if there’s pleasure; I’m okay if there’s pain. In The Art of Flourishing, I wrote about our obsession with happiness. Although it’s nice that people are trying to cultivate positive emotions, eliminating discomfort reduces our tolerance for tough times.

To expand your tolerance for uncomfortable feelings, start by focusing on less emotionally triggering things in your meditation practice. For example, learn to master sitting with increasingly uncomfortable sounds. Begin with a pleasant sound—hear it, let it wash over you. If your mind wanders, gently return your attention to the sound without judgment. Once you can do that, move to a neutral sound. Hear it. Let it wash over you. After mastering that, progress to an irritating sound, and eventually move to more challenging ones like a crying baby or a police siren.

Apply this practice to all five senses to develop presence, concentration and equanimity. Whether you’re observing a beautiful flower or a war-torn village, the skill set remains the same. You’re not numbing yourself; you’re experiencing without clinging or attachment. Simply let it wash over you and remain open to the next moment, greeting the present with freshness. You can then apply this to your emotions. If you’re scared, sit open to the experience, let it touch you and let it wash over you. This is a concrete way of calming ourselves.

What self-care measures do you recommend?

People have to live in two worlds simultaneously. They have to recognize what’s wrong and continue pursuing what they value. Keep chasing your passions, spending time in nature, connecting with life-spirited people and supporting older relatives. Stay active and eat healthy. Prioritize quality rest and strive for a meaningful life.

Sandra Yeyati is national editor of Natural Awakenings.

Using Synergistic Regenerative Therapies to Eliminate Arthritic Pain

by Dr. Laura Korman

Osteoarthritis, which affects approximately one in four American adults, is a leading cause of disability with economic and personal costs. Along with physical limitations, chronic joint pain often contributes to emotional challenges such as anxiety, depression, and isolation. Treating arthritis effectively requires comprehensive, whole-body healing modalities.

Arthritis means “joint inflammation,” and this can act as an umbrella term for several conditions. Osteoarthritis—the most common form—is often referred to as “wear and tear” arthritis. It usually develops from factors like previous injuries, poor alignment, repetitive motion, or long-term stress on the joints. Osteoarthritis most commonly affects weight-bearing areas such as the spine,

knees, hips, and feet. Over time, this condition exacerbates as cartilage breaks down and tissues deteriorate, causing stiffness, limited mobility, and chronic pain that often worsens after inactivity or overexertion.

Other forms of arthritis—including rheumatoid arthritis, gout, and psoriatic arthritis—are usually driven by metabolic imbalances or autoimmune dysfunction. In these cases, the body attacks its own tissues mistakenly, which results in inflammation, swelling, and pain that can affect multiple joints. Traditional medical treatments primarily focus on symptom management. While medications can offer temporary relief—especially during flare-ups—they often fail to treat the underlying causes of joint degeneration. In some cases, prolonged use

can also result in unwanted side-effects. As such, many patients are left to manage their symptoms without meaningful and sustainable improvements.

Functional medicine offers a different perspective. Rather than treating arthritis as an isolated issue, it views the body as an interconnected system in which the physical, metabolic, and emotional factors all influence health. This model aims to identify the root causes, so it can then help the body repair and regenerate from within.

Lifestyle has a central role in this process. Research indicates that most chronic illnesses are influenced by environmental and lifestyle factors—arthritis is no exception. Nutrition, in particular, is foundational. A diet rich in whole, nutrient-rich foods can help reduce inflammation and nurture healing. Unprocessed foods—such as fresh vegetables, fruits, healthy fats, and high-quality proteins— along with minimal refined sugars, processed grains, and industrial oils can significantly improve wellness and joint function.

The Standard American diet, which is high in processed foods, contributes to systemic inflammation. By contrast, adopting a diet closer to what earlier generations consumed can promote more metabolic balance, while reducing inflammatory stress on the body. Choose organic and sustainably sourced foods whenever possible, and steer clear of heavily processed oils, sugary products, or other artificial ingredients.

Environmental toxins are another important consideration. Daily exposure to chemicals through food, water, or household products can accumulate in the body over time. Reducing this toxic burden with mindful lifestyle choices and physician-led detoxification when necessary can lower inflammation and encourage recovery outcomes.

Hydration is equally critical but often overlooked. Many folks do not consume enough water, which can impair cellular function and slow the healing processes. Adequate

hydration enhances joint health, tissue repair, and overall physiological balance.

Movement also plays a vital role in arthritis management. While high-impact activities can be difficult, gentle, moderate exercises such as stretching, swimming, or cycling can maintain mobility and slow the disease progression. Consistent, low-impact movement helps nourish joint tissues to preserve their function.

Stress management and restorative sleep are essential for recovery as well. Chronic stress increases inflammation through hormonal pathways, while insufficient sleep harms the body’s natural mechanisms to repair itself. Together, these factors can influence the progression of arthritis and the overall efficacy of treatment.

Advancements in regenerative therapies can also complement these lifestyle strategies. Techniques such as deep tissue laser therapy, pulsed electromagnetic field (PEMF) therapy, and shockwave therapy aim to stimulate

the body’s natural healing processes. These modalities work by enhancing circulation, improving cellular energy production, and nurturing tissue repair at a deeper level. One of the most promising developments in this field is the use of regenerative cells. These cells have the potential to reduce inflammation, break down scar tissue, and regenerate structures such as cartilage, ligaments, and tendons.

As natural regenerative capacity declines with age, therapies that augment this process could have a meaningful role in recovery. Successful osteoarthritis management requires comprehensive, patient-centered treatment. Folks who actively participate in their own care—working in tandem with healthcare providers—are more likely to achieve optimal outcomes. By combining lifestyle improvements with advanced regenerative therapies, it is possible to alleviate pain, restore function, and enhance quality of life.

This integrative modality offers a hopeful

path forward for those living with arthritis to emphasize healing at its source—rather than just masking the symptoms.

Arise Integrative Wellness is located at 16954 Toledo Blade Blvd., Port Charlotte. For more information on Regenerative Medicine and other synergistic modalities to optimize recovery and longevity, call 941-629-6700 or visit AriseIntegrativeWellness.com.

Men’s Health Beyond Testosterone: Treat the Man, Not

by Dr. Fred Harvey

Men’s health is often viewed almost entirely in terms of testosterone. However, testosterone is only part of the whole framework—and too many clinicians focus on the laboratory number instead of the human being in front of them.

In functional medicine, we look at hormones differently. Hormones are messengers which reflect the overall condition of the body. They do not exist in isolation. So when testosterone begins to decline, the more important question is not, “How do we raise testosterone?” Rather, we need to ask, “What is causing this imbalance in the first place?”

One of the most monumental studies on this topic is the Health In Men Study (HIMS), a landmark Australian clinical trial that followed more than 12,000 men between the ages of 65 and 84. What the researchers found was striking. Low testosterone is frequently an “innocent bystander,” more a consequence of declining health than the root cause of it. Chronic illness, inflammation, metabolic dysfunction, toxic burden, poor sleep, and stress physiology all contribute to this hormonal decline.

In many ways, testosterone becomes a mirror reflecting the body’s overall health status. This

the Number

is why treating the whole person is far more effective than simply chasing a number. In my clinical experience, here are the real targets to focus on::

• Inflammation

• Metabolic syndrome

• Sleep quality

• Stress physiology

• Toxic burden

• Nutritional status

One of the most overlooked causes of low testosterone is sleep deprivation. Testosterone production is highly sleep-dependent, so less than five and a half hours of sleep each night can reduce testosterone levels significantly. At the same time, inadequate sleep elevates cortisol, the body’s primary stress hormone, which directly interferes with testosterone production. From an evolutionary standpoint, this makes total sense. When the body is under chronic stress, reproduction is not a biological priority.

Enhancing sleep quality is often one of the most powerful natural hormone interventions available. Actions as simple as creating a darker sleep environment, removing electronics from the bedroom, avoiding blue light before bedtime, and maintaining a consistent sleep schedule can begin to restore circadian rhythm and nurture hormonal recovery.

Stress is another major piece of the puzzle. Men often live under extraordinary pressure , from work and financial stress to overstimulation and constant digital noise. Chronic stress keeps the body in survival mode. Over time, this elevated cortisol impacts testosterone, energy, motivation, sleep quality, and emotional resilience.

Sometimes the body does not need more stimulation. It needs less interference. Practices such as walking, resistance training, mindfulness, breathwork, spiritual connection, and regular movement help moderate stress

physiology and improve adrenal balance. As the nervous system calms and inflammation decreases, hormonal function often improves naturally.

Nutrition also plays a significant role in hormonal balance. Testosterone and all steroid hormones are synthesized from cholesterol, meaning the body requires healthy fats and nutrient density to function. Foods such as eggs, oysters, leafy greens, fatty fish, nuts, or seeds offer many of the nutrients required for healthy hormone production. These include zinc, magnesium, omega-3 fats, and healthy cholesterol. At the same time, ultra-processed foods, excess sugar, refined carbohydrates, and alcohol all drive inflammation, one of the main suppressors of the body’s reproductive hormone axis.

Before jumping immediately into hormone replacement therapy, I often encourage men to consider a 90-day reset focused on sleep, anti-inflammatory nutrition, stress management, hydration, movement, and recovery. Keep a journal during this time and pay attention to more than just the testosterone numbers. Notice what defines a true quality of life: energy, mood, libido, motivation, focus, and joy. Many men are surprised at how much their bodies can recover within the right environment and conditions. After all, men’s health is about supporting the body into balance and alignment, so it can function the way it was made to.

As always, be sure to talk with your personal healthcare provider before making these shifts to your current wellness routine. If you want personalized guidance, I invite you to schedule a telehealth appointment at Functional Medicine Florida. Together, we can create a roadmap to cultivate your healthiest, most vibrant life.

Dr. Fred Harvey is the Medical Director at Functional Medicine Florida, where science meets personalized care—now delivered 100% via secure telehealth. Quadruple board-certified in Internal Medicine, Geriatric Medicine, Functional Medicine, and Holistic-Integrative Medicine, Dr. Harvey helps patients nationwide recover from chronic illness, rebalance their systems, and thrive at each stage of life. He also hosts Tampa Bay’s number-one health program, The Healthy Steps Radio Show. For more information and to schedule a virtual consultation, visit FunctionalMedicineFlorida.com.

Fascia Therapy for Shoulder Pain

by Eric Winder, D.C.

Relieving shoulder pain requires a careful, thorough approach for this complicated joint. The shoulder moves more freely than any other joint in the human body, and more than a dozen muscles govern both its movement and stability. Whether dealing with tendonitis, arthritis, or mild tears of the rotator cuff, successful treatment of most shoulder problems requires treatment that restores muscle function and balances tension around the joint.

Restrictions in the connective tissue called fascia, usually caused by prior injuries, are often the cause of shoulder muscle dysfunction. Finding and treating these restrictions can restore muscle balance and strength, which helps relieve shoulder pain.

To better illustrate the complexity of shoulder issues, let’s look at the cases of three patients of mine, whom I will refer to as Pat, Larry, and Sue. Pat could not raise her left arm to her head, resulting in a tendonitis diagnosis. Larry could not reach behind him or even into the back seat of his car. He was told that he had bursitis in his right shoulder.

An MRI of Sue’s right shoulder revealed a small rotator cuff tear. She was unable to lift a coffee mug or drive her car without intense pain. Each of these three patients had different problems, but the roots of their pain could be traced back to fascia, a fibrous connective tissue that covers muscles, nerves, bones, joints, and most other tissues in the body.

Tendonitis

Pat’s tendonitis occurred because lifting her arm caused a tendon to pinch. An examination showed that her latissimus dorsi muscle (which is the largest shoulder muscle) was contracted and overly tight whenever she lifted her arm. This caused the joint to align incorrectly while in motion, which caused the pinch.

Pat required fascia treatment in her low back area, which is where the latissimus muscle is anchored. There were also restrictions in the fascia of the left side of her rib cage, and her left biceps muscle. Along with fascia release therapy, she was also given a specific massage therapy to coincide with treatment to her low back area. After a few weeks of treatment, she was able to raise her left arm as high as the right with comfort and ease.

Bursitis

Larry could not reach behind him due to tension in the pectoral (chest) muscles and fascia restriction at the front of his shoulder joint. These issues were likely caused by a hard fall onto concrete two years prior, which resulted in shoulder pain for several weeks. The resulting muscular imbalance eventually led to inflammation and pain in a fluid-filled cushion of tissue called a bursa. This caused pain in the restricted motion of the shoulder.

While treating Larry’s pectoral muscles and right shoulder joint, fascia restriction in his thoracic spine (mid-back) also has to be released. As we continued with treatment, he achieved full range of motion without pain. However, I warned him to stop reaching behind him from the front seat of his car into the back to grab his briefcase. That position is unnatural and stressful to the shoulder and was causing repetitive re-injury each time he performed it.

Rotator Cuff

For Sue, her shoulder movement was weak and unstable due to uneven tension and weakness of muscles around her shoulder blade. Sue’s pain built gradually over several months, rather than making a sudden appearance. The instability and awkwardness in her shoulder movements caused incremental degeneration that led to a rotator cuff tear.

Sue’s primary issue was in the serratus anterior muscle under the shoulder blade. She also had restricted fascia at the base of her neck and down her triceps. In addition to treatment with fascia release therapy, Sue learned how to do specific shoulder stretches and exercises to accelerate healing and prevent re-injury. After her treatment was complete, Sue could drink her morning coffee and drive without complaint. She still had to avoid strenuous lifting due to the rotator cuff tear, but she had no problems with normal daily activities.

Solving the Problems

The solutions to these three different problems shared one common

thread—the need to restore muscular balance and stability to the shoulder. This was achieved by using specific therapy to release restrictions in the fascia. This kind of fascia release for muscles of the shoulder often relieves pain, even when there is a minor tear or other injury. In the cases of Pat, Larry, and Sue, all three found significant relief and the ability to return to their daily activities.

The Common Thread

No two shoulder problems are exactly the same. However, almost all issues with the shoulder can be improved by restoring muscular balance and stability to the joint. There are many integral parts to a successful shoulder treatment plan, including stretches and strength exercises. The treatment that I usually find most critical is fascia therapy because restrictions in fascia are often the main cause of muscle weakness, tension, or imbalance.

When fascia therapy is combined with other treatment methods to restore muscular balance and control of the shoulder joint, many types of shoulder pain can be soothed or relieved entirely. This is even true when shoulder surgery has failed to resolve shoulder pain, or has created new pain due to scar tissue.

Dr. Eric Winder, D.C., uses gentle manual therapy and rehabilitation techniques to help patients with a wide range of pain and injury problems. For more information, call 941957-8390 or visit Gentlebay.com.

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Beyond Back Pain:

How Acupuncture Helps Men Recover from Stress, Burnout and Nervous System Overload

by Christina Captain, DAOM, Dipl. Ac., L.Ac.

For many men, health concerns do not begin with a diagnosis. They often start with subtle signs that are easy to ignore—persistent neck tension, low back pain after years of physical work, stress headaches, poor sleep, fatigue, irritability, or just feeling “off.” Often, men continue to push through these symptoms, while

balancing their careers, financial pressures, family responsibilities, workouts, travel, and the nonstop stimulation of modern life. But over time, their bodies start to reveal the effects of chronic stress or overload.

While pain is one of the most common reasons men initially seek acupuncture care, many are surprised to realize this treatment will frequently improve far more than the area that hurts. Better sleep, more energy,

calmer moods, less tension, clearer thinking, and enhanced recovery are all common benefits that patients can experience from acupuncture treatment. This is because acupuncture works not only on muscles and joints, but also on the nervous system and the body’s overall regulatory mechanisms.

In conventional healthcare, symptoms are often separated into categories. Pain is treated as one issue, stress as another, sleep problems as something separate, and digestive concerns as unrelated altogether. In East Asian Medicine, however, the body is viewed as an interconnected system. For instance, chronic stress can contribute to muscle tension. Poor sleep can worsen inflammation and recovery. Nervous system dysregulation can influence digestion, mood, circulation, and even the perception of pain itself.

This interconnected approach is one reason acupuncture can be particularly valuable in men’s healthcare. Modern life places an enormous load on the autonomic nervous system— especially the sympathetic “fightor-flight” response. Some men spend years operating in a state of chronic stress activation without realizing how profoundly it affects the body. Deadlines, overtraining, lack of recovery, inadequate sleep, emotional stress, poor work-life balance, and constant digital stimulation can all contribute to nervous system overload. Over time, this could manifest as the following symptoms:

• Chronic muscle tightness

• Headaches

• Elevated stress

• Slow exercise recovery

• Fatigue, even with adequate sleep

• Digestive disturbances

• Irritability or anxiety

• Low libido

• Brain fog

• Sleep disruptions

Many folks refer to this pattern as “adrenal fatigue,” but the physiology is more complex. In practice, when the stress response dysregulates, it releases cortisol, imbalances the nervous system, disrupts sleep, lowers

resilience to physical and emotional stressors, and even causes inflammation. As a result, the body becomes less adaptable and remains stuck in a heightened stress response for long periods of time.

Acupuncture might help the body shift out of this chronic stress state by activating the parasympathetic nervous system—commonly known as the “rest, digest, and repair” state. During treatment, many patients experience a deep sense of relaxation they might not have felt in years. Others notice improved sleep quality, calmer moods, less jaw tension, fewer headaches, or an improved ability to “shut off” mentally at night.

This nervous system regulation is one reason acupuncture is often beneficial not only for pain relief, but also for enhancing one’s overall quality of life. Pain itself can also cause neurologically exhaustion. Chronic pain continually stimulates the nervous system, often contributing to increased stress hormone production, involuntary muscle contractions (guarding), inflammation, poor sleep, and emotional frustration.

This creates a cycle in which stress worsens pain, and the pain further amplifies stress. Acupuncture seeks to interrupt this cycle by increasing circulation, modulating inflammatory processes, relaxing muscular tension, and helping to regulate the nervous system.

Another important aspect of acupuncture treatment is that it is highly individualized. Two men with the same diagnosis of “low back pain” can receive different treatments based on their sleep quality, stress levels, digestion, constitutional patterns, circulation, energy levels, orthopedic findings, and overall presentation. Rather than chasing symptoms alone, treatment focuses on identifying patterns of imbalance unique to each person.

Men increasingly seek out proactive and integrative approaches to wellness rather than waiting until their symptoms become severe. Acupuncture can have an important role in this comprehensive health strategy that can

also include optimal nutrition, strength training, movement, sleep optimization, stress reduction, hydration, and restorative recovery practices. Many patients are also surprised to learn that acupuncture treatments are often deeply calming, rather than invasive or uncomfortable.

Treatments commonly include resting quietly in a peaceful environment while the body shifts into a more restorative state. For folks who rarely slow down, this therapeutic pause alone can become an essential part of healing and recovery.

Ultimately, men’s healthcare must encompass more than simply avoiding disease. True wellness includes resilience, quality sleep, emotional balance, healthy movement, mental clarity, energy, and the ability to adapt to life’s inevitable stressors without depletion.

Acupuncture offers a holistic, integrative

approach that can help regulate the nervous system, reduce pain, improve recovery, and restore balance throughout the body. As research continues to explore the relationship between stress physiology, inflammation, nervous system regulation, and long-term health outcomes, acupuncture continues to gain recognition as a valuable tool in supporting men’s health—both health naturally and comprehensively.

Dr. Captain is a highly skilled expert in the field of Acupuncture. She has performed over 200,000 patient treatments in her career which spans over two decades. In addition to lecturing and teaching across the country and globe, her practice in Sarasota serves as a training facility for healthcare practitioners all over the U.S. and internationally. Dr. Captain’s knowledge and enthusiasm for wellness has earned her a nationwide reputation as a qualified lecturer, keynote speaker, and expert teacher. For more information, visit ScanSRQ.com or call 941-951-1119.

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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 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

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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,” 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 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 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.

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 wholegrain 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.

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.

Less Impact, Deeper Purpose

Tips for Leaving a Lighter Footprint

by Zak Logan

Men are increasingly aware of the importance of leaving a lighter environmental footprint and contributing to the protection of Earth’s precious resources. Simple choices during the warmer months, such as opting for eco-friendly grilling, using cooling fans instead of excessive air conditioning and employing natural lawn maintenance techniques, make a significant difference. Everyday decisions like repairing items before replacing them and curbing the desire for “bigger and better” products not only saves money but also can

provide a fulfilling sense of purpose.

“A ‘less is more’ mindset isn’t necessarily about aesthetics or minimalism. I think it has more to do with recovering your deeper values and purpose,” asserts Jeffrey Siegel, a men’s health coach in Boston, Massachusetts, and author of Eating 2.0: How to Eat Confidently in an Ultraprocessed World.

Sustainability Mindset

This summer, reducing our environmental impact can begin by transitioning

from fossil fuel-dependent barbecues to more sustainable alternatives such as eco-friendly, carbon-neutral pellet grills or electric models. James Farrell, a life coach and environmentalist in Brighton, England, advises, “Try not to waste food, reduce meat consumption and look for food produced using sustainable farming and fishing methods. About 25 to 30 percent of all food produced in the world is wasted—that is a billion meals a day.”

Farrell also recommends opting for local vacations instead of air travel and choosing fuel-efficient vehicles. Staying in eco-lodges or engaging in nature-focused activities can provide memorable getaways without contributing to environmental degradation.

Maintaining a natural, low-impact lawn without synthetic fertilizers and pesticides or planting native species can further enhance environmental sustainability. Native grasses, white clover or wildflower meadows mitigate environmental strain by supporting pollinators and sequestering carbon. To reduce noise pollution and emissions, manual tools or battery-operated trimmers, edgers and blowers are all good options.

Farrell also advocates a “circular economy” mentality—repairing or replacing the batteries of common devices like computers, phones and electric toothbrushes. “Personally, I try to make fewer, higher-quality purchases, knowing that they will last a long time.”

Jerry Reganess, a retired white-collar professional turned photographer in Milford, Pennsylvania, affirms that living a simpler “less is more” lifestyle frees up time for more meaningful pursuits, including cultivating rewarding relationships with family and friends that foster a positive state of mind. He shares this advice: “Lend and borrow. Consider donating before discarding. Trade and barter for goods. Purchase secondhand or thrift. Use unwanted items in art creations, and question and

think before you make a new purchase.”

Paying It Forward

Walking lighter also means fostering emotional awareness. From personal experience, Siegel believes that a man that does fewer things with more intention feels more competent, not less. “The overdrive mindset keeps men in constant ‘doing’, while who they are ‘being’— their emotional availability, their warm presence, the quality of their attention—gets left behind,” he explains.

“Don’t wait to feel good before you act. Take action. Be generous, give something back. Be kind to yourself and others,” says Siegel, who believes that feeling good about oneself without excessive material possession will naturally follow. Living a gentler lifestyle by example is important. He notes, “I think one of the most valuable things you can give your children is a model of a man who knows who he is, acts from his own values, speaks from kindness, shows up with care and doesn’t need others’ approval to feel whole.”

Crystals Readings Reiki Circles Classes and More

Explore the Treasures Enjoy the Experience

Monday Meditation (door closes 6pm)

Wednesday Wisdom Share (door closes 6pm)

411 W. Dearborn St. Englewood, Fl 34223

Monday Meditation Night 6pm Weekly. All are welcome to come itatio

sibilities. Arrive early, doors close at 6pm to honor our sacred space, Speaks 411 W. Dearborn St. Englewood ~

Wednesday Wisdom Share meets to honor and support each other weekly. We are all awakening

Whether you are just becoming aware or have been on your path.

Reganess, a father, underscores the significance of walking the talk without preaching to positively influence younger generations. “Teach by consistent stewardship behavior, suggest alternative ideas and share your reasons for these practices.”

space to share. Bring your stories and experiences and questions Arrive early, doors close at 6pm to honor our sacred space. Love Spirit Speaks

Farrell recommends small efforts and contributing to nature, wheth er it involves planting a window box, installing a bird feeder or vol unteering for a local community gardening program. “We all like to be comfortable,” he says. “There’s nothing wrong with that, but rely ing on stuff for our sense of inner well-being is a trap. Believing in ourselves, valuing ourselves and knowing how we contribute to our communities is a path to finding a better balance in life.”

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.

Developing Minds in a Digital World

Helping Boys Navigate What They Are Not Ready to See

by Christina Connors

The internet was not designed for children. And yet, for many boys today, it is where they are forming their earliest ideas about identity, relationships and what it means to be a man, often without a trusted adult anywhere nearby. According to the American College of Pediatricians, a 2022 survey of teens found that 54 percent had seen pornography by the time they were 13, and 15 percent had been exposed to it prior to age 11.

Unlike the previous generation, this is not simply curiosity at play. The content itself has changed dramatically, and boys are not just stumbling upon things. Young people are being pulled in by algorithms designed to keep them watching.

Effects on the Brain

Dr. Yasmine Saad, a psychologist and founder of Madison Park Psychological Services, in New York City, wants parents to understand that the real issue is not just what a boy sees, but also what happens inside him in response. “His nervous system is activated,” she explains. “The emotional centers of the brain light up quickly. But the part of the brain responsible for making sense of what he’s seeing, regulating impulses and contextualizing the experience is still developing. So what happens is not just exposure. It’s an unprocessed emotional imprint.” He may feel curiosity, excitement, confusion and shame simultaneously, without internal

tools to decode any of it.

According to Tara Beall-Gomes, a psychotherapist, certified school counselor and founder of Grit and Grace Recovery, who specializes in treating sex addiction and betrayal trauma, “The adolescent brain is wired for reward, not regulation. What may begin as curiosity can evolve into compulsive patterns as the brain starts to associate arousal with artificial stimulation, rather than connection.” A 2025 study published in Frontiers in Child and Adolescent Psychiatry underscores this, finding that the consequences of underage pornography exposure may parallel post-traumatic symptoms, affecting the developing sense of self and how boys understand bonding and connection.

Why Boys Are Especially Vulnerable

Saad points to something deeper than brain chemistry: “Boys, especially during development, are navigating identity through action, performance and exploration. They are naturally drawn to novelty and experiences that help them answer, ‘Who am I?’ Digital environments capitalize on this. They amplify intensity, dominance and performance-based versions of masculinity, while stripping away emotional context entirely.”

Beall-Gomes adds a clinical dimension: “Pornography teaches connection—false, of course—without connection. Youth are learning about intimacy from a screen that removes emotion, consent and mutual respect. Whether the behavior is occasional or more compulsive, the relational impact can be significant and long-lasting.”

Responding Without Shame

Boys often encounter this content not at home, but on a friend’s phone, in a gaming chat or through a social media link. While parents cannot control every environment, they can control what happens next. Saad cautions, “If the response a child receives is panic, punishment or shame, he learns ‘this part of my experience is not safe to share.’ Instead, guide him toward understanding what happened together.” She suggests starting the discussion with comments like, “Sometimes we

Dmitrii Pridannikov/Shut

come across things we’re not ready for. What did you notice or feel when you saw it?”

Beall-Gomes says, “You do not need the perfect script. You just need to stay calm and stay curious. Let him know he is not in trouble. When kids feel safe, they talk.” Her suggested openers include, “Have you ever come across anything online that felt confusing or uncomfortable? What do you think healthy relationships are supposed to look like? What questions do you have about what you’ve seen or heard?”

Building Discernment

“What we want to build is inner clarity,” Saad asserts. “Discernment is the ability to ask, ‘What am I seeing? What is this making me feel? Does this align with who I am?’ This is a skill that develops through relationships. When children feel safe to share, they learn to trust their internal signals instead of suppressing them.”

Schools can create language and awareness. Mentors and father figures can model emotionally grounded masculinity. But Saad suggests, “Boys are not just learning from what they are told. They are learning from what they see embodied. The experience is not the problem. What remains unprocessed becomes the problem.”

For those already concerned about a child’s exposure or patterns, Beall-Gomes offers, “You have not missed your opportunity to help. With the right guidance, youth can build healthy relationships, restore emotional connection and develop a more grounded sense of self.”

Christina Connors is a burnout prevention specialist, keynote singer and author. Learn more at ChristinaConnors.com.

terstock

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.

Sustainable Men’s Fashion

by Natural Awakenings staff

The eco-conscious gentleman seeks to conserve resources, reduce waste and break free from consumerism. When building his wardrobe, he favors quality over quantity, rejecting fast fashion in favor of well-made garments, sustainable fabrics and timeless designs.

Eco-Friendly Fabrics

Synthetic materials like polyester, nylon and acrylic are derived from fossil fuels, take centuries to biodegrade and release harmful microplastics during washing. They have no place in an evolved wardrobe. Better fabrics come from renewable sources grown without chemicals or pesticides, such as organic cotton, linen, hemp, bamboo and responsibly sourced merino wool.

Look for the Global Organic Textile Standard (GOTS) certification, which ensures environmentally and socially responsible manufacturing, including crop rotation for

soil health, a prioritization of rainwater over irrigation and fair wages for workers. This certification applies to all textiles made from at least 70 percent non-GMO certified organic natural fibers.

To replace leather—one of the least sustainable materials—innovative plant-based alternatives are emerging, such as Piñatex from pineapple leaves and wood pulp or mycelium-based fabrics made from mushrooms. Recycled polyester (rPET) from melted plastic bottles spun into yarn helps reduce landfill waste. Approximately nine bottles are needed to make one T-shirt.

TENCEL Lyocell, made with wood from responsibly managed forests, is produced with 50 percent lower carbon emissions and water consumption than similar fabrics. This soft, breathable, moisture-wicking and durable material is used in T-shirts, activewear, eco-friendly denim, tailored trousers and underwear.

Examples of Mindful Clothing Brands

Knowledge Cotton Apparel ( KnowledgeCottonApparel.com ) offers basic wardrobe pieces made with organic cotton, linen, TENCEL, wool, denim and corduroy.

Toad&Co ( ToadAndCo.com ) uses thirdparty-certified sustainable fabrics, aims to eliminate all plastic-based packaging by 2026 and purchases carbon offsets supporting global environmental projects.

MUD Jeans ( MudJeans.com ) rescues old jeans headed for the landfill and shreds, cleans and weaves new yarn for a fresh pair. Their methods save water and energy, avoid harsh chemicals and reduce CO2 emissions. Consumers can send old jeans for discounts on future purchases.

Tentree ( TenTree.com ) makes its products out of TENCEL Lyocell, organic cotton or recycled polyester, focusing on reducing wastewater and emissions. They also plant 10 trees for every item purchased.

How to Curate a Sustainable Wardrobe

Prioritize durable construction. Choose robust, tightly woven materials like denim and canvas for longevity. Look for metal zippers and secured buttons.

Maintain clothes for longevity. Air-dry to prevent heat damage and tumbling wear. Wash less frequently to preserve fabric integrity. Repair small holes or loose threads promptly. Avoid harsh detergents or fabric softener.

Choose core essentials. Concentrate on 15 to 20 high-quality, versatile items in neutral tones (navy, grey, beige, white, black) that can be mixed and matched for various occasions. Include a tailored blazer, dark jeans, solid-colored T-shirts, buttoned shirts, one or two knitwear pieces, neutral chinos, tailored trousers, white sneakers, loafers and a pair of boots.

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’ 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.

Calendar of Events

WEDNESDAY, JUNE 3

Metabolic Wellness Support Group - 5:307pm, and every 1st Wed. through Dec 2. A welcoming monthly gathering for individuals looking to support their metabolic health through a more holistic and sustainable approach. Together, we explore topics related to GLP-1 use, nourishment, movement, mindset, and long-term wellness through open discussion, education, and community support in a grounded, judgment-free space. Facilitated by Samantha Wuerfel, Holistic Health Consultant. Donations welcome. Full Spectrum Health, 2106 Bispham Rd., Sarasota, 941-952-1200, FullSpectrumHealth.com.

THURSDAY, JUNE 4

Open Mic: Live Music, Storytelling & Poetry - 7:30-9:30pm. Join Flobucha for a special evening of fun and entertainment on the first Thursday of each month. You can bring your own instruments or use theirs. They have a piano, electric and acoustic guitars plugged into our amp as well as two microphones. Bring your own songs, stories and poems, or just your heart to listen. Free samples are offered of their 16 Flobucha flavors. Or you can purchase a flight of 6 glasses and bottles of various sizes. Flobucha, 2725 Mall Dr., Gulf Gate, Sarasota, 941-248-2133, Flobucha.com.

SATURDAY, JUNE 6

Half-Day Meditation Retreat - Where Happiness Begins - Based on Eight Verses of Training the Mind, we will explain how we can transform all the problems and difficulties of our daily life into opportunities for developing authentic love and compassion, and for finding true and lasting happiness. Register online: MeditationInSarasota. org. Kadampa Meditation Center, 730 N. Washington Blvd., Sarasota, 941-373-1600. Connect with Loved Ones Who Have Passed - 11am-12pm. Caroline helps you connect to find peace. Bring a picture. Free.

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

Natural Women’s Health Institute, 6981 Curtiss Ave. #5, Sarasota. More information: DrCarolinePeterson@gmail.com.

Star Harmony Sound Medicine Ceremony: Integration Point - 6-7:30pm. A night to break from the intensity and feel nurtured. Through a carefully structured sound field, the body is supported in regulating the nervous system, softening the breath, and restoring internal coherence across physical and emotional layers. $33. Kenshō Studio, 4141 S Tamiami Trl. Suite 6, Sarasota. For more information and to purchase tickets: AquarianSoundMedicine.com/eventdetails/integration-point.

THURSDAY, JUNE 11

Free Event at Selby Library! Fascinating Unexplained Phenomenon - 3pm-4:15pm, and 2ND Thurs. monthly. Speakers include authors, scientists and scholars. Sponsored by IANDS (Inter. Ass. for Near-Death Studies) - branches worldwide since 1982. Stateof-the-art equip. in a large comfortable setting. Facilitator: Bob Waxman, Ph.D., 2 hr. free parking. No reservations. 941-7245151, Iands.org.

FRIDAY, JUNE 12

Weekend Retreat - Emptiness of FeelingsJune 12-14. Through guided meditation and teachings, we will investigate emotions such as fear, frustration, and craving, discovering that they are impermanent, dependent, and ultimately unfindable when examined closely. Like passing weather in the sky, feelings arise and dissolve without defining us. Register online: MeditationInSarasota.org. Kadampa Meditation Center, 730 N. Washington Blvd., Sarasota, 941-373-1600.

SATURDAY, JUNE 13

Lecture: Natural Care for 9 Kinds of Chronic Pelvic Pain - 11am-12pm. Learn about causes of pelvic pain and what you can do. Future lectures will discuss each type in depth. Free. Natural Women’s Health Institute, 6981 Curtiss Ave. #5, Sarasota. More information: DrCarolinePeterson@gmail.com.

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.

SUNDAY, JUNE 14

Manatee Spirit New Moon-Lunar Eclipse Sound Bath - 7:30-9:30pm. Event includes a transformative 60-minute theta-inducing sound bath, affirmations, ceremonial tea, plant-based refreshments, and a grounding and four directions ceremony. Yoga mats, bolsters, blankets and pillows provided. Please make reservations at (call/text) 941201-0069. A climate-controlled environment and free street parking. Manatee Spirit is a sanctuary-style sound healing studio located in southwest Bradenton, just 4.4 miles from Anna Maria Island, Info@ ManateeSpirit.com, ManateeSpirit.com.

MONDAY, JUNE 15

Reiki III Master Share - 7-8:30pm. Reiki III Masters come together to work on one another to expand and enhance their Reiki III Practitioner abilities. If you have a spare massage table, bring it. $5. We gather at Rising Tide, 5102 Swift Rd. Sarasota. For info, Rev. Zan Benham, 941-922-7839, or Zan@woman-spirit.com.

WEDNESDAY, JUNE 17

Star Harmony Sound Medicine Ceremony: Heart Resonance - 6-7:30pm. A gentle point of emergence. Through structured sound we bring focus into the heart, supporting nervous system regulation, deeper breathing, gentle emotional release. A peaceful moment of warmth, presence, and heart awareness. Organic herbal tea and essential oil included. $30. Prana Yoga, 3840 S Osprey Ave, Sarasota. For more information and to purchase tickets: AquarianSoundMedicine.com/eventdetails/heart-resonance.

A Way with Words: A Poetic Venture7-8:30pm. Mark your calendars for the 3rd Wed. of each month. Door opens at 6:30pm to first come, first read/sign up. Readings are 5 min per reader. Ony your original works of poetry or prose. No recordings, please. Join us in an accepting ambiance of our wonderous diversity. $5 admission for audience or reader. At Rising Tide, 5102 Swift Rd. Sarasota. Presented by Rev. Zan Benham, 941-922-7839, or Zan@woman-spirit.com and Carol Borsello, 575-202-8642, Carbor1405@gmail.com.

THURSDAY, JUNE 18

Breathwork and Energy Enhancement Event - 6:30-8:30pm. Hosted by Nicol Moeller. Healing happens within. Gentle meditative breathwork for stress and anxiety release is the most powerful and immediate internal tool to access your body’s innate intelligence and healing ability. You can clear stuck energy, create sustainable transformation, and reclaim your power from within. Benefits include restful and restorative sleep, immune and nervous system coherence, stress and anxiety relief, blood pressure regulation, improved focus, mood elevation, reduced inflammation and more. $120, includes 2 1/2 hours in the EESystem and guided immersive breathwork experience. Gulf Coast Energy Spa, 950 Tamiami Trail, Unit 103, Port Charlotte, 516-840-0170, GulfCoastees.com.

SATURDAY,

JUNE 20

Live Zoom Class - State Approved Course - Asst. Living Administrator Certification - Florida - 20-21, 27-28, 4 full-day classes. Required course to obtain your Asst. Living Administrator Certification – must attend all 4 days to get certificate. Course presented live on Zoom. For more information, contact Sonya Paige 239-672-3806, SonyaPaige2021@ gmail.com, Assisted Living Facility Consulting & Education, P.O.B. 51677, Fort Myers.

SaturdayMeditationClass–LearntoMeditate - 10-11am. Through guided meditation and teaching, we will investigate emotions such as fear, frustration, and craving, discovering that they are impermanent, dependent, and ultimately unfindable when examined closely. Like passing weather in the sky, feelings arise and dissolve without defining us. Register online: MeditationInSarasota.org. Kadampa Meditation Center, 730 N. Washington Blvd., Sarasota, 941-373-1600.

Heal Difficult Patterns and Support Challenging Transitions - 11am-12pm. Caroline helps to identify previous lives and contracts that keep us stuck. Resolve the root to free yourself now. Free. Natural Women’s Health Institute, 6981 Curtiss Ave. #5, Sarasota. More information: DrCarolinePeterson@gmail.com.

Cosmic Center - Reincarnation - Is it Real? With Rev. Mary-Linn - 2-4pm. What is Reincarnation? Do we really come back for multiple lifetimes? And, if so, why do we choose to return? Are we destined to meet up with certain people again and again? Join Rev. Mary Linn Clarke to find out the answers to these very important questions and more. Rev. Mary Linn is a secondgeneration Psychic Medium and author of the book “My Life’s Experiences in the Proof of Psychic Phenomenon”. She was raised in metaphysics since age 13 and studied extensively at Harmonia Spiritualist College in St. Petersburg, developed under well-known Mediums in Florida and Chesterfield, Indiana. She is also a psychic Artist of your Guides and Teachers. $30/registration fee. Cosmic Center of Spiritual Light, 5041 Ringwood Meadows, Bldg G-2, Sarasota, 941-371-9333, CCOSL.com, Facebook and Instagram.

SUNDAY, JUNE 21

Cosmic Center Summer Solstice Sunday Service – Working with the Names of God, Names of Power – A Call to Lightworkers and a Call to Action - 10:30am-1pm. This Sunday Service incorporates the turn on the Celestial Cross to the Summer Solstice which holds great power and has been recognized and honored by all cultures throughout time. Join us for the Summer Solstice, which impacts the seasons and tides of our world and will be amplified that much more by us using the Names of God which are powerful Mantra Frequencies to use at this auspicious time to hold the frequency of peace. This important call to action is to dismantle and mitigate the negative thought forms of a global war. Lightworkers have been shifting timelines to prevent a WWIII for some time. Let the Family of Light form to use these energies to heal and balance ourselves and to harness these powerful energies for balance, harmony and peace for our world. Register for Zoom online: zoom.us/webinar/register/ WN_-UBm57zIRPaJjwbIU3ShUg or donation based: CCOSL.com/donate.html. Cosmic Center of Spiritual Light, 5041 Ringwood Meadows, Bldg G-2, Sarasota, 941-371-9333, CCOSL.com, Facebook and Instagram.

Summer Solstice Celebration, Ceremony and Fire Circle - 6-7:30pm. Bring folding chairs, drums and rattles. There will be ones to share. At the Labyrinth at Unity of Sarasota, 3023 Proctor Rd. Donation for Labyrinth. For info Rev. Zan, Butterfly Deerwoman. 941-9227839 or Zan@woman-spirit.com.

FRIDAY, JUNE 26

Food Pop-Up: Ethiopian Night at Flobucha - 5-8pm. Join us at our Gulf Gate storefront for an exciting food pop-up event. Indulge in the rich flavors of Ethiopian cuisine. Be sure to pair Mimi’s delicious food with one of our six traditional kombucha flavors or one of our rotating seasonal offerings, available on tap, in bottles, or in growlers. Don’t miss out on this delicious experience. Flobucha, 2725 Mall Dr., Gulf Gate, Sarasota, 941-248-2133, Flobucha.com.

SATURDAY, JUNE 27

Learn How to Breathe - 11am-12pm. Most breathing classes teach you therapeutic breath. This class teaches normal breathing. Free. Natural Women’s Health Institute, 6981 Curtiss Ave. #5, Sarasota. More information: DrCarolinePeterson@gmail.com.

MONDAY, JUNE 29

Manatee Spirit Full Moon-Lunar Eclipse Sound Bath - 7:30-9:30pm. Event includes a transformative 60-minute theta-inducing sound bath, affirmations, ceremonial tea, plant-based refreshments, and a grounding and four directions ceremony. Yoga mats, bolsters, blankets and pillows provided. Please make reservations at (call/text) 941201-0069. A climate-controlled environment and free street parking. Manatee Spirit

is a sanctuary-style sound healing studio located in southwest Bradenton, just 4.4 miles from Anna Maria Island, Info@ManateeSpirit.com, ManateeSpirit.com.

TUESDAY, JUNE 30

Free - “Poets in Conversation” - Real Talk with Writers - Via Zoom - 4pm. For anyone who writes or wants to. Come as you are. A gentle, welcoming space for poets and writers to come as they are to connect, converse and be in community. This is a conversational gathering. Not structured as a workshop or class, just real talk among writers and those interested in learning. Participants are invited to bring poems, stories or any writing they wish to share aloud. Sharing is optional, but this is a supportive space where you may find thoughtful feedback and gentle encouragement. Whether you’re seeking connection, insight, or simply the comfort of being heard by fellow writers, this circle offers a soft, respectful, and inspiring environment to nurture your voice. For more info call/text 941-830-3040 - or sign up at ZenfulConversations.com.

PLAN AHEAD

TUESDAY, JULY 14

Manatee Spirit New Moon-Lunar Eclipse Sound Bath - 7:30-9:30pm. Event includes a transformative 60-minute theta-inducing sound bath, affirmations, ceremonial tea, plant-based refreshments, and a grounding and four directions ceremony. Yoga mats, bolsters, blankets and pillows provided. Please make reservations at (call/text) 941201-0069. A climate-controlled environment and free street parking. Manatee Spirit is a sanctuary-style sound healing studio located in southwest Bradenton, just 4.4 miles from Anna Maria Island, Info@ManateeSpirit. com, ManateeSpirit.com.

WEDNESDAY, JULY 29

Manatee Spirit Full Moon-Lunar Eclipse Sound Bath - 7:30-9:30pm. Event includes a transformative 60-minute theta-inducing sound bath, affirmations, ceremonial tea, plant-based refreshments, and a grounding and four directions ceremony. Yoga mats, bolsters, blankets and pillows provided. Please make reservations at (call/text) 941201-0069. A climate-controlled environment and free street parking. Manatee Spirit is a sanctuary-style sound healing studio located in southwest Bradenton, just 4.4 miles from Anna Maria Island, Info@ManateeSpirit. com, ManateeSpirit.com.

FRIDAY, JULY 31

Sarasota Center of Light Welcomes Rev. Phil Dykes and Rev. Kerry McLeod - July 31 –Aug. 9. They will be returning and presenting workshops, readings, assessments, and message evenings along with Sunday Services. More details will be coming in July. Sarasota Center of Light, 852 S Tuttle Ave., Sarasota, 941953-6620, SarasotaCenterOfLight.com.

Ongoing Events

Sunday

Cosmic Center Sunday Sabbath Services - 10:30am. In person and on Zoom. Join our rotation of reverends every Sunday as we connect with our Family of Light. First Sunday - Open Heart Divine Healing Service with Rev. Sharon-Elizabeth (Baba Sharone) and experience sound healing through the rare and unique 4 Quadrant Pythagorean Lambdona Harmonic Keyboard at 528 Hertz. Through the Divine Names of God and conscious intention we create the Sacred Space to connect to the Healing Power of the Divine. Expect Miracles! Second Sunday - A Channeling of Dimensions of Love with Rev. Mery-Lynn Clarke. She will Uplift, Guide, Inspire, Heal and help promote Peace and Harmony in the Heart. Third Sunday - Ecstatic Kabbalah with Rev. Annie Eng anchored in Kabbalah Tree of Life Ceremony and Wisdom. Fourth Sunday – Rev. Robin brings you wisdom teachings from around the world and ages, accompanied with her crystal harp. Fifth Sunday – Gina Lucia - experience the spiritual energy of Divine Protection. This service helps you align with the Higher Wisdom and blessing that is available to all of us. Love Donation. Cosmic Center of Spiritual Light, 5041 Ringwood Meadows, Bldg G-2, Sarasota, 941-371-9333, CCOSL.com, Facebook and Instagram.

Sarasota Center of Light Sunday Morning Celebration Service, In-Person and Zoom - 11am, in person healing at 10:30 in the Sanctuary before service. Join us as we come together as a spiritual family and community, sharing our love and light for ourselves, for each other, and the world. Be a part of sharing the energy and illumination of our hearts and souls together through conversation, music, meditation, a talk and affirmation and messages. Sarasota Center of Light, 852 S Tuttle Ave. 941-953-6620, SarasotaCenterOfLight.com.

Sunday Drop-In Meditation ClassesKadampa Meditation Center FloridaHow to Solve Our Human Problems - 11am12:15pm. Sunday Meditation Class with Gen Lhadron. Enjoy practical teachings every Sunday that offer methods for solving all of our daily problems and help to develop positive minds such as peace, love, and compassion. Kids class available at the same time (ages 5 - 12). Everyone welcome. $15/ class. Register online: MeditationInSarasota. org. Kadampa Meditation Center, 730 N. Washington Blvd., Sarasota, 941-373-1600.

Cosmic Center the Ringing Cedars Series

Monthly Book Club - 12:30-2pm, only 4th Sun. We will be discussing the information contained in a series of books entitled “Anastasia of the Ringing Cedars,” which speaks of knowledge that was preserved over the centuries by Druid priests who live in a Siberian forest. The Book of Kin gives detailed information about the history and wisdom of the “Vedrus” that lived in ancient

Eurasia in full awareness of God and in harmony with the entire cosmos. Anastasia teaches that we can communicate and commune with all of nature, remote view, and heal ourselves and others with our heart rays by directing our consciousness. We will be reading the book material as well as practicing the healing and remote viewing techniques. In-person or online. Love offering $10. Zoom Registration Link Below: us06web.zoom.us/webinar/register/ WN_eak84vRHQtmH7ZEHIxQO2g Cosmic Center of Spiritual Light, 5041 Ringwood Meadows, Bldg G-2, Sarasota, 941-371-9333, CCOSL.com, Facebook and Instagram.

Cosmic Center St. Germaine Violet Flame Invocations and Decrees - 12:45-1:45pm, second Sunday of the month only. Come and participate in a powerful and transformative spiritual practice: the St. Germain Violet Flame Invocation and Decrees. It is a sacred opportunity to purify, uplift, and transmute energies within yourself and throughout the Earth. The Violet Flame is a divine spiritual energy associated with the Ascended Master Saint Germain. It is known as the Flame of Transmutation capable of dissolving negativity, releasing karmic burdens, and restoring harmony, balance, and spiritual freedom. Each degree builds upon the last, gently guiding you into greater empowerment and divine alignment. All are welcome. No prior experience is necessary, just an open heart and a willingness to grow. Love donation. Sign up here: Tockify.com/sharon.elizabeth. james/detail/653/1776012300000. Cosmic Center of Spiritual Light, 5041 Ringwood Meadows, Bldg G-2, Sarasota, 941-371-9333, CCOSL.com, Facebook and Instagram.

Cosmic Center Pistis Sophia Study Group with Keys of Enoch Facilitator Kin Converse - 1pm. Pistis Sophia is an important Gnostic spiritual text that preserves a mystical, symbolic teaching tradition from early Christianity. It is about the risen Jesus, a teaching given to the disciples of Jesus after his resurrection as the Christed Jesus for a period of 11 years. It offers a vision of salvation, inner transformation, and divine wisdom (Sophia) that differs markedly from orthodox Christian theology. Join Kim Converse, Keys of Enoch® facilitator, and co-host Bonnie Witherspoon to study this ancient Coptic Gnostic text with commentary by Drs. J.J. Hurtak and Desiree Hurtak of the Academy of Future Science. The teaching works in concert with the Gospel teachings in both the Old and New Testaments, and the Book of Knowledge: The Keys of Enoch®. Online class only on Zoom. $10/class. To register: US06web.zoom.us/webinar/register/WN_ au-AAlJpQfab6N9luShv8w. Cosmic Center of Spiritual Light, 5041 Ringwood Meadow Bldg g 2, Sarasota, 941-371-9333, CCOSL.com, Facebook and Instagram.

The OM Shamanic Sound Journey - 3-4pm, 4th Sun. of each month. Performed by Resonance. One-of-a-kind blend of hypnotic induction & immersive amplified musical composition with 4 sound musicians

and over 150 sound healing instruments. Always sells out- reserve now. $85. The Om Shoppe, 4801 S. Tamiami Tr #5, Sarasota, 941-706-3257, TheOMShoppe.com or TheOMShoppeandSpa.com.

Monday

“Health & Nutrition”- 10-11am. With Fred Harvey, MD of The Harvey Center for Integrative Medicine. Health & nutrition is a live call-in or email Ask the Doc health show from 10-11 on WMNF 88.5FM public radio Tampa. Email questions to DJ@WMNF.org

Drop-In Lunchtime Meditation Classes –Kadampa Meditation Center Florida - 12:1512:45pm. These lunchtime meditations taught by teachers of KMC Florida are suitable for everyone. They consist of a short talk on meditation followed by a guided meditation to set you up nicely for a tranquil day. Everyone welcome. $5/class. Register online: MeditationInSarasota.org. Kadampa Meditation Center, 730 N. Washington Blvd., Sarasota, 941-373-1600.

The Om Shoppe Crystal Singing Bowls for Personal Wellness - 3-5pm, check website for dates. With Zooey Seraphine, musical director. Start with Introduction Course and advance to OM Community Singing Bowl Circles to master the art of crystalline sound medicine for your personal wellness. The Om Shoppe, 4801 S. Tamiami Tr #5, Sarasota, 941-706-3257, TheOMShoppe.com or TheOMShoppeandSpa.com.

Feldenkrais with Bonnie K - 5:45pm. Online! Awareness Through Movement classes: Lessons (in chairs/on floor) are designed to quiet non-working habitual patterns, invite you into a process for learning and offer experiences for more efficient movement. Ongoing classes - movement lessons w/replays. More info, 941-360-2248. FeldenkraisInSarasota.com. Register with Bonnie at: FeldenkraisinSarasota.com/ Sarasota-Classes-Feldenkrais/

Monday Night Meditation - 6pm. All are welcome to come and explore with us a variety of meditation practices as we allow spirit to guide us. Come gather, connect and breath as we open to the possibilities. Arrive early, doors close at 6pm to honor our sacred space. Love donations welcomed. Spirit Speaks, 411 W. Dearborn St., Englewood, 734-464-6828, IamMsKitty.com.

Flobucha Flow with Sound - 6:30pm. Join us for a calming, immersive sound meditation designed to help you unwind, reset, and reconnect. Through gentle guidance and resonant sound, you’ll be invited into a deeply restful state that supports relaxation, clarity, and inner balance. Allow the sounds to carry you into stillness, ease, and gentle renewal. This is a come-as-you-are, loveoffering–based experience. Please bring anything that helps you feel comfortable: a yoga mat, blanket, pillow, or eye mask. Flobucha, 2725 Mall Dr., Sarasota, 941-2482133, Flobucha.com.

Cosmic Center Anchoring Light

Transmission Meditation - 6:45pm. With Baba Sharone. A call to all Lightworkers. The Anchoring Light Transmission Channeled Meditation has been a gathering point for Lightworkers and Planetary World Servers to come together and assist in the ascension of our planet and all her life in cooperation with our expanded family of light. As Anchors of Light, we take our important role in the spiritual hierarchy to manifest the divine plan of love, light, peace and oneness to our planet. Participants who serve in anchoring this Celestial Radiant Light Energy from the ascended realms benefit from the wisdom, guidance and grace that flows from it which brings forth healing, peace and accelerated spiritual growth. In person and online. Love offering. Cosmic Center of Spiritual Light, 5041 Ringwood Meadows, Bldg G-2, Sarasota, 941-371-9333, CCOSL.com, Facebook and Instagram.

Tuesday

Cosmic Center Light Circuitry Activation

Healing with Resident Healer Michael3-7pm. Light Circuitry Activation is direct energy transmission accompanied by intuitively guided breathwork mediations. The session produces a relaxing trance state in which the mind softens, the heart opens, and new energy begins to move through latent pathways within. Receivers often report renewed energy, physiological balance, clarity of mind, physical rejuvenation of vitality and a new awareness of the energetic power available within. Michael is a certified light channel and PhD chemist with a passion for exploring the human condition, Jungian psychology, soul alchemy, yoga, breathwork, along with sun and moon gazing. For an appointment with Michael, please email him at Mortiz279@ gmail.com. $96.00 Cosmic Center Discounted Rate. Cosmic Center of Spiritual Light, 5041 Ringwood Meadows, Bldg G-2, Sarasota, 941-371-9333, CCOSL.com, Facebook and Instagram.

Cosmic Center Lightworker Circle

Gathering of Friends - 5-7pm. Come and meet other like-minded people to share, exchange, and converse on various spiritual topics. An eclectic and ever evolving group that embraces the energy of the circle in the present time and what unfolds for both newbies and seasoned participants. Facilitated by Clark Mumaw, this circle of Lightworker Friends will enhance and broaden each participant’s experience in real time. All are welcome. Love offering. Cosmic Center of Spiritual Light, 5041 Ringwood Meadows, Bldg G-2, Sarasota, 941-371-9333, CCOSL.com, Facebook and Instagram.

Tuesday Drop-In Class – Kadampa Meditation Center Florida - Choosing Peace: Living with Wisdom and Kindness - 7-8:15pm. With Gen Lhadron. $12/class. Register online: MeditationInSarasota. org. Kadampa Meditation Center, 730 N. Washington Blvd., Sarasota, 941-373-1600.

Wednesday

Drop-In Lunchtime

Meditation Classes

– Kadampa Meditation Center Florida12:15-12:45pm. These lunchtime meditations taught by teachers of KMC Florida are suitable for everyone. They consist of a short talk on meditation followed by a guided meditation to set you up nicely for a tranquil day. Everyone welcome. $5/class. Register online: MeditationInSarasota.org. Kadampa Meditation Center, 730 N. Washington Blvd., Sarasota, 941-373-1600.

Free Reiki Healing Clinic - 4-6pm. Come visit our new location. Reiki is an ancient healing technique that is thousands of years old.  Reiki is the Chi or life force energy that runs through each of us and is directed and transferred during a Reiki session. Free session every Wednesday. Angel Ministries, 1890 Tamiami Trail S., Venice, 941-492-4995, AngelMinistriesFl.org.

Wednesday Wisdom Share - 6pm. A gathering of “Light-minded Souls” is a sacred circle that meets to honor and support each other weekly. We are all awakening and expanding in new ways. Whether you are just becoming aware or have been on your path. We offer a safe and supportive space to share. Bring your stories and experiences and questions or just listen as others share theirs. Arrive early, doors close at 6pm to honor our sacred space. Love donations welcomed. Spirit Speaks, 411 W. Dearborn St., Englewood, 734-464-6828, IamMsKitty.com.

Cosmic Center Special Spirit Messages and Channeling - 7-8:30pm, third Wed. of each month. This service is channeled through Reverend Nancy Lee and for all who attend can receive messages from loved ones, guides, masters and teachers in spirit. Also, at the last part of the service Rev. Nancy Lee will channel Divine Wisdom, guidance, and teachings from the Divine Nine Counsel, which are part of her spirit team working with her and through her. Come and enjoy this beautiful service to uplift and inspire you. Love donation $20. Cosmic Center of Spiritual Light, 5041 Ringwood Meadows, Bldg G-2, Sarasota, 941-371-9333, CCOSL. com, Facebook and Instagram.

Healing Share at Sarasota Center of Light - 7-8pm, beg. May 13, and weekly thereafter. No formal service, no booking, just stop by between 7 and 8pm for a 5 minute midweek healing from certified healers to lovely soft music. Held at the Sanctuary at Sarasota Center of Light, 852 S Tuttle Ave., Sarasota, 941-953-6620, SarasotaCenterOfLight.com.

The Om Shoppe Singing Bowl Sound Baths - 7-8pm, 2nd Wed. of each month. Discover the power of sound to help you access inner peace, stillness, and deep relaxation. An acoustic crystalline experience of transcendence while relaxing in anti-gravity lounge chairs with professionally trained sound therapists and musicians. Always sells out- reserve now. $45. The Om Shoppe, 4801 S. Tamiami Tr #5, Sarasota, 941-706-3257, TheOMShoppe.com or TheOMShoppeandSpa.com.

Services

HOUSECLEANING. Enjoy your free time and let us do what we do best: Housecleaning to your healthy satisfaction. Call Paula for a free estimate 941-320-4052.

MASSAGE/BODYWORK. Offering detailed, results-oriented bodywork specializing in deep tissue, trigger point, and myofascial techniques. Focused on relieving pain, restoring alignment, and facilitating deep relaxation. 724-355-9917, SKTherapeuticMassage.Squarespace. com. (MA96776) (MT141197)

MASSAGE THERAPY. Swedish, Neuromuscular, Reiki, Thai. Tuesdays, Wednesdays, Fridays, Saturdays. Discount packages available. Tina Miccio, LMT, NMT, License #: MA49526, 941-777-2374.

Thursday

Reiki Share at Sarasota Center of Light - 5:30-7:30, starting Jan. 29 and every last Thurs. of the month. Love offering. Sarasota Center of Light Learning Center, 2770 Browning St. Sarasota, 941-953-6620, SarasotaCenterOfLight.com.

Cosmic Center Chanting The 72 Names of God with Baba Sharone - 7pm, every 2nd Thurs. of the month. A powerful spiritual tool to assist in the healing of ourselves, communities and the world. To help create the Golden age of Peace on Earth. For those who are dedicated to their Path of Light. Cosmic Center of Spiritual Light, 5041 Ringwood Meadows, Bldg G-2, Sarasota, 941-371-9333, CCOSL.com, Facebook and Instagram.

Friday

Drop-In Classes - Kadampa Meditation Center Florida - Meditation for a Meaningful Life - 11am-12pm, followed by lunch. In this class, there will be a special emphasis on the art of meditation and how to really make our meditation effective. We will go one-by-one through the Lamrim, drawing out how we can personally use these meditations and how we can create our own meditation practice. $15/class. Register online: MeditationInSarasota.org. Kadampa Meditation Center, 730 N. Washington Blvd., Sarasota, 941-373-1600.

Saturday

Psychic Saturday - 11:30am-1:30pm, 1st Sat only. In Davis Hall of Sarasota Center of Light. There is a 15-minute reading for $20 and in Flexer Healing Chapel there is healing with a $5 love donation. All are welcome! Sarasota Center of Light, 852 S Tuttle Ave., Sarasota, 941-953-6620, SarasotaCenterOfLight.com.

Acupuncture/Chinese Medicine

CARYN L. YOUNG, DOM, AP, OTR

Board Certified Acupuncture Physician

The Integrated Path, P.A.

2801 Fruitville Rd.Suite 135, Sarasota 941-924-8833 • IntegratedPath.com

The Integrated Path to Health and Wellness for the whole family utilizing Traditional Chinese Medicine,Acupuncture, Energetic Medicine, Bloodwork Analysis,Clinical Nutrition Assessments and ZYTO Elite to restore balance. Over 30 years of clinical experience!

DR DEBORAH SCANDIN AP RRT

Acupuncture Physician

Respiratory Therapist

Located at Dr. Luo’s Oriental Medicine 3292 Fruitville Rd., STE 104, Sarasota 941-955-8882

DrLuoAcupuncture.com

Dr Scandin has over 25 years combined experience in Traditional Chinese Medicine, Respiratory Therapy and Neuromuscular Massage. She treats : flu & colds, sore throat, asthma, headaches, sinusitis, sport injuries, trauma and total wellness .

SARASOTA CENTER FOR ACUPUNCTURE AND NUTRITION

Dr. Christina Captain, DAOM

Nationally Board Certified Dipl.Ac

Complimentary Meet & Greet The Medical Complex 2650 Bahia Vista Street, Suite 101, Sarasota, 941-951-1119 • ScanSRQ.com

Sarasota Center For Acupuncture and Nutrition is an integrated wellness practice addressing all health issues.We will find the key to unlock your highest level of health and wellness. Complimentary meet & greet.

Acupuncture Facelift

FACES BY DR ANNA

Anna L. Baker, D.O.M.

Nationally Board Certified Acupuncture Physician 941-924-2723 • FacesByDrAnna.com

Unique muscle-tightening acupuncture facelift and necklift done with 12 hair-thin needles, none of which are on the face. Results documented photographically. Only one maintenance treatment needed every 18 months. Free consultation includes facial analysis. Monthly seminars, call for schedule.

Apothecary

NATURAL APOTHECARY SHOPPE

Internal/External Beauty

6608 Gateway Ave., (Gulf Gate), Sarasota 941-554-8623

NaturalApothecaryShoppe.com

Instagram:The Natural Apothecary Shoppe

FB: Natural Apothecary Shoppe

Organic skincare, (made on the premises), natural cosmetic kits by 2 time Emmy Award Winning Makeup Artist Laurie Lombardi. Professional supplements, enzymes, vitamins, CBD, homeopathy, herbal consultant by our Holistic Pharmacist.

Chiropractors

GENTLEBAY SARASOTA CHIROPRACTIC

Residual Strain Therapy Eric Winder DC

7246 South Beneva Road, Sarasota 941-957-8390 • Eric.Winder.dc@gmail.com

Professional care with a personal focus. Feel better through proper alignment, and get back to work and play! See our website for more information.

Colon/Ozone Therapy

COLON THERAPY CLINC OZONE THERAPY

Alain and Marsha Menard

Xavier Menard

442 South Tamiami Trail, Osprey (South Sarasota) 941-922-7744 - Colon 941-321-3061 - Ozone ColonTherapyClinic.com OzoneSRQ.com

Licensed 52 Years. Gentle Technique, Open and Closed Systems, Ozone Therapy, Cleansing for Digestive Disorders and Double Foot Bath..

ENERGY HEALING

VIBRATIONAL BLISS WELLNESS, LLC

Perette DeJean-Cannady

8051 North Tamiami Trail, STE E-2, Sarasota In-Home Services Available 941-587-5648

VibrationalBlissWellness.com

Perette@VibrationalBliss.com

Ancient Healing Wisdom meets Modern Technology! Your voice is a sacred map of your wellbeing. It contains twelve subtle frequencies that reveal emotional, engeric and physical balance. The advance Voice-Bio Analysis Technology turns your voice into data, detecting stress and imbalance. A customized frequency sound remedy is created to re-attune your body restoring homeostasis. Call for free consultation.

Feldenkrais Method®

THE FELDENKRAIS METHOD®

Lessons for Children (ABM), Adults, Classes, Prof Seminars

Bonnie Kissam, M.A., Feldenkrais® Practitioner, LMT, CE Provider 941-360-2248

Bonnie@FeldenkraisInSarasota.com FeldenkraisInSarasota.com

The Feldenkrais® Approach , ‘Movement with Attention’, helps one ‘sense easier, improved posture and ways of moving. Clients optimize their musical, athletic or everyday activities through heightened ‘awareness’. They find unique ways to recover from injury, surgeries or illness. Call for appointments, classes or  for weekend TOUCH TO INFORM seminars 941360-2248, Bonnie@FeldenkraisInSarasota.com.

Functional & Lifestyle Wellness

KORMAN RELIEF & WELLNESS CENTER

Laura Korman, DC, DACBN Chiropractor, Diplomate in Nutrition 16954 Toledo Blade Blvd, Port Charlotte 941-629-6700 • DrLauraKorman.com

Dr. Korman specializes in helping peri-menopausal women eliminate pain, fatigue and unwanted belly fat through functional medicine, lifestyle strategies and regenerative therapies so they can reclaim their vitality and stay engaged in the life they love. We offer PEMF (Pulsed Electromagnetic Field Therapy), Class IV Deep Tissue Laser, Near & Far Infrared Sauna, Decompression Therapies, Whole Body Vibration and carry a professional line of supplementation.

Natural Food

CAFE EVERGREEN

Pet Supplies

PET SUPPLY CENTER

Thermography

• CafeEvergreen.net

801 S Tamiami Trail, Nokomis, FL 941-412-4334

Cafe Evergreen is a natural, organic restaurant. Our menu consists of many organic recipes designed to not only taste delicious, but also enhance your health. Open Monday-Saturday, closed on Sundays.

Organic Salon

HAIR &

EARTH ORGANIC SALON

200 Central Ave, Suite 18, Sarasota 941-284-9563 • HairandEarth.GlossGenius.com

Erinn offers Sarasota excellence in conscious haircare. Cuts, color, highlights, smoothing treatments and more. Metaphysical gifts too! Kevin Murphy color line as well as retail products available. Comfortable, private space for calm, creative collaboration. Call or text Erinn Earth for an appointment or consultation. Or schedule online at: HairandEarth.GlossGenius.com.

Pain Management

Neck and Back Pain

DISC CENTERS OF AMERICA/SARASOTA

Dr. David Cifra, DC

Non-Surgical Spinal • Decompression Specialist Office: 941-358-2224 • Cell: 315-345-7390 DrCifra@SarasotaDiscCenter.com SarasotaDiscCenter.com

Medical Breakthrough Technology! Non-Surgical Spinal Decompression Specialist, Dr.David Cifra,DC. Advanced procedure for patients who have back and neck pain and want to avoid narcotics, epidural injections, and unnecessary surgeries. Over 90% effective. No pain, No drugs, No surgery, NO Injections. Call today 941-3582224. FREE CONSULTATION.

Connecting you to the leaders in natural healthcare and green living in our community. To find out how you can be included in the Community Resource Guide VISIT NASRQ.COM/BUSINESSES.

Natural & Holistic Premium Pet Foods 3558 Webber Street, Sarasota 941-925-4376 • PetSupplyCenter@gmail.com PetSupplyCenterSarasota.com

Offering full lines of veterinary diets, raw and frozen diets, dog, cat and bird supplies. Huge selection of toys, treats, flea and tick products, collars and more. Certified veterinary nutritional consultant on staff. We ship and pets always welcom

Shamanic Practices

SPIRITUAL

COUNSELOR, SHAMANIC AND REIKI PRACTICES

Rev. Zan Benham, BSL, BD, CHT 941-922-7839

Spiritual counselor, shamanic practitioner, Reiki healing, breath, and energy work, hypnosis, soul retrieval, past life regression all to empower and help you move into the Divine flow of the joy and power within you.

Spiritual Centers

COSMIC CENTER OF SPIRITUAL LIGHT

Embracing the New Paradigms of our Awak-ening Consciousness

5041 Ringwood Meadows - Bldg G-2 • Sarasota CCOSL.com • Facebook/Instgram/Twitter A place of Light and Uncondition-al Love bringing together awak-ened and awakening minds and hearts for healing, enlightenment, support and joy!

Spiritual Centers

SARASOTA CENTER OF LIGHT

852 S Tuttle Ave, Sarasota 941-953-6620 • SarasotaCenterOfLight.com

Experience the peaceful energy, love and light of our metaphysical spiritual community. Join us for the inspiration, healing and connection to Spirit in our services, classes and social gatherings.

FLORIDA MEDICAL THERMOGRAPHY

June Drennon, CCT 2008

JuneDrennon@TampaBayThermography.com

727-729-2711

FloridaMedicalThermography.com

JuneDrennon@FloridaMedicalThermography.com

Certified Clinical Thermographer 2008. Prevention is better than early detection. Knowledge is power: Know your risk factors to make corrections and avoid developing pathology. Call for location convenient for you.

Weddings

DIVINE CHAPEL OF LOVE

In the Picturesque Natural Beauty of The Meadows 5041 Ringwood Meadow, Sarasota

DivineChapelofLove.com • 941-295-9333 The Divine Chapel of Love offers a place for

weddings, renewal of vows and ceremonies for couples who wish to commemorate their special occasion in a beautiful surrounding to form lasting memories where Love is All That Matters.