This month’s issue, centered around the June editorial theme “Men Built to Thrive,” explores practical approaches to physical health, nutrition, fitness, sustainability, and family well-being.
This month’s Feature article examines the growing conversation surrounding men’s hormones and testosterone replacement therapy. Experts encourage a comprehensive evaluation before treatment, noting that fatigue, weight gain, and low motivation may also stem from sleep quality, stress, nutrition, and other lifestyle factors. Readers will also learn how improved habits and resistance training may naturally support hormonal balance and vitality. The Feature article begins on page 16.
In the Conscious Eating department, readers will discover healthier approaches to summer grilling, from plant-based burgers and grilled fruits to flavorful marinades and cooking techniques that may help reduce harmful compounds while enhancing taste. Turn to page 20 for more.
This month’s Fit Body department explores the growing popularity of rucking, a practical fitness approach that combines walking with weighted resistance to improve endurance, strength, and metabolic health while reducing joint strain compared to many high-impact activities. This article starts on page 22.
In Eco-Tips, readers can learn how sustainable men’s fashion choices, including
durable fabrics and versatile wardrobe essentials, can help reduce environmental impact while encouraging mindful consumption. Learn more on page 10.
Families will also find guidance in this month’s Healthy Kids department, which explores the effects of early exposure to explicit online content on adolescent boys. Mental health professionals emphasize calm communication, trusted relationships, and helping young people develop healthy discernment skills. Readers can find this article on page 26.
Throughout this issue, readers will also find wellness insights shared by local health and wellness professionals and businesses serving the community. Additional articles, calendar listings, and special offers are available through the magazine’s local website, offering even more ways to stay informed and connected.
We are grateful to the businesses and community partners whose support helps make these wellness resources available each month. Thank you for allowing us to be part of your wellness journey.
“Take care of your body. It’s the only place you have to live.”~Jim Rohn
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Men’s Hormonal Balance
While the effects of women’s hormones are widely recognized, the impact of male hormones on overall health is often overlooked. Beyond reproduction, hormones influence digestion, respiration, mood, memory, stamina, connective tissue, metabolism, immune function, and general vitality. This helps explain why younger men with higher hormone levels often experience more robust health than older men with declining levels.
Despite their importance, many men never have their hormone levels evaluated unless they seek care through a functional medicine practitioner. Hormones work together as an interconnected system, including testosterone, adrenal hormones such as cortisol, and thyroid hormones that regulate metabolism and energy.
Bioidentical hormone replacement therapy may help support hormonal balance and optimize wellness in both men and women. These hormones are derived from wild Mexican yam extract and modified to closely match those naturally produced by the human body.
Modern lifestyle and environmental factors can negatively affect male hormonal health. Chronic stress, for example, may deplete cortisol levels, prompting the body to convert testosterone into cortisol to meet its needs. Environmental chemicals that mimic estrogen, known as xenoestrogens, may also contribute to imbalance. Common sources include plastics, pesticides, herbicides, and conventionally raised beef treated with recombinant growth hormone.
Supporting hormonal health may include reducing exposure to these substances by choosing organic foods when possible and storing food and beverages in glass or stainless steel rather than plastic.
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Is Your Body Secretly Harming Your Teeth?
The Hidden Side of Tooth Decay
Most patients are surprised to learn that cavities are not simply caused by sugar alone. Tooth decay is increasingly understood as a whole-body condition, with systemic health playing a significant role in long-term oral wellness.
Saliva serves as the mouth’s natural defense system. It helps neutralize acids, remineralize enamel, and control harmful bacteria. However, many common health conditions can quietly reduce saliva production, including menopause, thyroid and adrenal imbalances, diabetes, chronic stress, and anxiety. Certain everyday medications, such as antihistamines, antidepressants, and blood pressure medications, may also contribute to dry mouth. When saliva flow decreases, the risk of tooth decay rises substantially.
While diet, oral hygiene, and genetics remain important factors, they are only part of the equation. Nutrient deficiencies, poor mineral balance, chronic inflammation, sleep quality, and the body’s ability to repair enamel between acid exposures all influence whether teeth remain strong or begin to break down. Cavities develop when demineralization repeatedly exceeds the body’s natural repair process.
At the International Center for Dental Excellence, Dr. Yolanda Cintron approaches dentistry through an integrative perspective. Each patient receives a comprehensive evaluation that looks beyond the teeth alone, helping identify the underlying factors contributing to disease so treatment can support both oral and overall health.
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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 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. Begin by grounding outdoors, feeling the sun and reconnecting with the earth to stabilize your energy. The solstice morning is ideal for manifestation. Reflect on gratitude, then clearly visualize what you want to create moving forward.
This is also a time to cleanse and recharge crystals in sunlight, helping them absorb fresh energy. Incorporating outdoor meditation can further align mind and body, bringing clarity and balance during times of transition.
The solstice symbolizes renewal. Embrace it as a reset to release what no longer serves you and step into a new cycle with intention. It is also traditionally associated with fertility and growth, making it meaningful for those considering expanding their families.
Finally, celebrate the season’s abundance with fresh foods like berries, corn, and tomatoes as a reminder of nature’s richness and life’s ongoing cycles.
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Vitality shows in not only the ability to persist, but the ability to start over. — F. Scott Fitzgerald
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Health Briefs
Curcumin’s Potential to Clear Cataracts
A 2025 systematic review in the European Journal for Integrative Medicine explored whether curcumin, a natural antioxidant and the main compound in turmeric, could help prevent or treat cataracts. A leading cause of blindness, cataracts occur when the eye’s lens becomes cloudy, often
because of damage from oxidative stress.
The researchers evaluated the results of 17 studies conducted on animals (in vivo), labgrown cells (in vitro), or both. All the studies showed that curcumin helped prevent cataracts from forming or slowed their progress by reducing
damage to fats in cells and by boosting antioxidant enzymes that protect the eye.
While curcumin seems promising, no human clinical trials have been conducted yet because it does not dissolve well in water, making it difficult for the body to absorb efficiently through the digestive system. The scientists believe that making curcumin easier to absorb will be the key to determining if it can be used to treat cataracts.
Brain-Cleaning Mechanism Discovered
A recent study from the Medical University of South Carolina, published in iScience, reveals that the middle meningeal artery doesn’t just supply blood to the brain—it might also play a role in keeping it clean. By using enhanced magnetic resonance imaging and high-resolution spatial mapping on five heathy adults, the researchers discovered a previously unknown, slow and steady outflow of brain fluids into the lymphatic system, which is responsible for waste removal. The findings align with similar results from studies on rodents.
This study helps scientists gain a deeper understanding of how a healthy human brain functions normally. The next step is to compare these results to those of individuals with brain disorders to see if a malfunctioning drainage system and waste accumulation could be damaging to brain cells and contributing to memory loss, Alzheimer’s disease and brain injuries.
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.
Natalia Deriabina/Shutterstock
Jasmina
Capturing an Earthquake
On March 28, 2025, a powerful 7.7 earthquake struck central Myanmar, near Mandalay. It was the second-deadliest earthquake in the country’s modern history. Geologists determined it was a strike-slip fault quake, where two large sections of the Earth’s crust move horizontally past each other along a vertical fracture, resulting in a split of the ground along a clear line.
What made this event unique is that it was caught on a closed-circuit television camera. A research team from Kyoto University examined the video frame by frame and found the fault moved on a slight curve more than eight feet in 1.3 seconds. The video can be viewed at TinyURL.com/Myanmar-Quake
Earth’s Spin Is Slowing
In a study published in the Journal of Geophysical Research: Solid Earth, researchers explain how the warming planet is slowing Earth’s rotation and lengthening the day at a rate not seen for the last 3.6 million years. The length of a day changes over time due to the gravitational effect of the moon, shifting tectonic plates and other geophysical processes on
the planet’s surface and in the atmosphere.
Scientists in the study developed a methodology to model changes in the Earth’s rotation over millions of years that included the repeated growth and melting of continental ice sheets from the ice ages. Using their technique, they estimate that our day increased the equivalent of 1.33 milliseconds per century from just 2000 to 2020 due to the redistribution of water from melting polar ice sheets and glaciers.
The researchers expect the Earth’s rotation rate to continue to decline through the end of the century. While a millisecond is very short, they point out that precise space navigation relies upon accurate information about the Earth’s rotation.
Greenland’s Ice Cap Melted 7,000 Years Ago
GreenDrill is a project co-led by the University of Buffalo to understand the Greenland Ice Sheet’s vulnerability to temperature changes by drilling to collect rock and sediment. The chemical signatures of these core samples provide data about the last time they were exposed to sunlight. Scientists have fewer such samples from under Greenland’s ice sheet than from the moon.
A GreenDrill study in Nature Geoscience reported that the Prudhoe Dome, a 1,600-foot-thick ice sheet in northwestern Greenland, completely melted about 7,000 years ago, much more recently than previously known. The findings suggest the ice cap is more sensitive to even modest warming than once thought and will help scientists better predict where melting may begin and which coastal areas face the greatest risk of rising sea levels.
PeopleImages/ Shutterstock
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.
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.
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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.
Develop a passion for learning. If you do, you will never cease to grow.
— Anthony J. D’Angelo
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
Courtesy of Jeffrey Rubin
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.
To read a longer version of this conversation, visit TinyURL.com/ RubinWW or scan the QR code.
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 DHEAsulfate, pregnenolone, estradiol and prolactin; thyroid function, including free T3 conversion; and insulin markers,” he explains, naming multiple hormones besides testosterone.
Addressing the gut-hormone axis—the network involving the gastrointestinal tract, gut microbiome and endocrine system—is also high on Boettcher’s radar. “Hormone metabolism, balance and excretion are deeply dependent on your gut,” he points out. “The gut microbiome influences the signaling of virtually every hormone in the body, but the gut-hormone axis is a two-way communication highway, and when it breaks down—through gut permeability, dysbiosis [imbalance of gut flora] or chronic inflammation, hormone balance becomes nearly impossible to achieve, regardless of what else you do.”
Boettcher attests that approximately 80 percent of men receiving hormonal support no longer need TRT once the underlying factors are adequately addressed. Given the right environment, he explains, the endocrine system begins production at levels that restore vitality, energy, lean muscle mass and libido. During his mid-to-late 40s, Boettcher quadrupled his testosterone levels without resorting to TRT or shortcuts. Now approaching 60, he maintains a single-digit body fat percentage, which he attributes
to consistent daily choices. He asserts that men are biologically designed to be lean, strong and metabolically healthy well into the latter half of life.
Testosterone Disruptors and Supporters
Vergel reports that a significant portion of his patients that were convinced they had low testosterone turned out to have undiagnosed sleep apnea. “Just one week of sleeping only five hours a night drops testosterone by 10 to 15 percent in otherwise healthy men,” he says. “That’s not trivial. Everything else you’re doing—diet, training or supplements—gets undermined if you’re chronically sleep-deprived. Fix the sleep, and testosterone often comes back on its own.”
Psychological factors should also be considered. “Men who have carried unaddressed trauma for years often look hormonally like someone 15 to 20 years older with lower testosterone, lower DHEA [a testosterone precursor], disrupted sleep and blunted growth hormone,” says Vergel. “No dose of TRT fully compensates for an unresolved psychological load. You have to work both sides.”
Boettcher emphasizes the role of alcohol as an underestimated and significant contributor to hormonal anomalies. “Even moderate, consistent alcohol consumption impairs liver function, and your liver is the primary site of estrogen clearance,” he explains. “Disrupt that clearance and estrogen accumulates, testosterone declines and the hormonal balance tips in exactly the wrong direction.”
Boettcher also highlights the potential damage caused by Ibuprofen, a common over-the-counter medication. Over time, chronic use can damage the gut lining, impair nutrient absorption and disrupt the raw materials the body needs to produce hormones.
Before making a lifelong commitment to hormone therapy,
Fuhrman believes that most men can significantly improve their bioavailable testosterone levels by reducing body fat. “Adipose tissue contains high levels of the enzyme aromatase, which converts your existing testosterone into estrogen. Losing weight keeps your natural testosterone in circulation.”
He recommends resistance training, specifically compound movements such as squats, deadlifts, bench presses and curls to trigger a metabolic and hormonal signaling environment. He also suggests a diet rich in green salads and vegetables, including broccoli, kale and arugula; polyphenol-rich foods such as beans to promote a healthy gut microbiome; and omega-3-rich nuts and seeds (walnuts, chia, flax and sesame seeds) to reduce the risk of cardiovascular disease and cognitive decline.
Vergel cautions against ultra-processed food and excessive sugar consumption, which contribute to abdominal fat accumulation. He emphasizes the importance of clean protein and healthy dietary fats. “Don’t fear fat,” 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.
Kostiantyn
Voitenko/Shutterstock
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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
Plant-based chef Julia Dunaway, in Azle, Texas, is influenced by her mother’s Japanese heritage and cooking style, which included grilled ingredients and an unforgettable homemade teriyaki sauce. Dunaway’s black bean burger cooked on the grill, griddle or grill pan, is topped with cashew cheese sauce and the usual burger toppings on a whole-grain bun. “This burger, served with grilled vegetables and even grilled potato slices, is better than any meatheavy cookout,” she asserts.
cheese sauce and the usual burger toppings on a whole-grain bun. “This burger, served with grilled vegetables and even grilled potato slices, is better than any meat-heavy cookout,” she asserts.
Other grilled favorites include Tex-Mex vegetable fajitas, large marinated mushrooms, zucchini and corn on the cob. Grilling eggplant sprinkled with cumin, asparagus with fresh garlic and stone fruits like peaches, plums and nectarines with cinnamon or ground cloves are delicious ways to pile anti-inflammatory goodness onto summer plates.
Healthy, Flavor-Boosting Hacks
According to Oncology Nursing News, grilling meat at high temperatures or over an open flame can produce cancer-causing substances called heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs). To reduce the risk of carcinogen formation, cooking over indirect heat is recommended. Eating charred meat should be avoided. Marinating meat for 20 to 30 minutes before cooking can also keep the surface of the meat from getting too hot. Adding antioxidant- and polyphenol-rich herbs like basil, rosemary and mint along with citrus juices or vinegar will provide great flavor, as well as disease-fighting nutrients.
When brushing ingredients with oil, avocado oil is recommended for its health benefits and high smoke point. Olive oil is also nutrient-dense, flavorful and anti-inflammatory. Dunaway’s favorite marinade replaces oil with tahini, a sesame-seed paste, and incorporates plenty of herbs and spices with vegetable broth to keeps vegetables moist throughout grilling.
“I use a gas grill with a large grilling surface, making sure it is very clean. Heating the grill on high for several minutes and cleaning the grates is essential. The marinated vegetables and tofu won’t stick on a clean grill,” Dunaway explains. “Once clean, reduce the heat to medium to avoid charring, while still getting a light grill mark. Just plan to cook the vegetables on a lower heat for a longer time so they are tender and cooked throughout.”
Jazzing things up with probiotic-rich sides, including colorful slaws and fermented kimchi or kraut adds another healthy, tasty dimension. Swap everyday potatoes for sweet potatoes and drizzle with a tangerine vinaigrette for a different twist on potato salad or toss chickpeas with kalamata olives and feta. Creative pairings are the heart of a good grill, and the sky’s the limit.
Maya Whitman is a frequent writer for Natural Awakenings.
David Tuthill/Shutterstock
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 builtin 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 highcushioned 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.
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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 sleeprestricted, 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.
the cultural underpinnings of
Hannah Tytus is an integrative health coach, former writer at the National Institutes of Health and host of the Root Shock Podcast, exploring
health.
muse studio/Shutterstock
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 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
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SATURDAY, JUNE 20
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Tuesday Book Club — 6:30-8pm, Conversations around spiritual books, led by Rev. Maya Malay. For more information contact Sandra Simmons, event coordinator 518-335-3225. Lotus Mind Ministries, West Palm Beach.
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Sunday Bodhi Tree Meditation — 3:395pm. For more information contact Sandra Simmons, event coordinator 518-335-3225. Lotus Mind Ministries, West Palm Beach.
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Lotus Mind Ministries presents: The Costa Rica Retreat with Maya Malay Retreat, refresh and renew in a natural, luxurious setting at Pura Vida resort. Experience tranquility and transformation with meditation, indigenous ceremonies, and teachings. Take your spiritual path to the next level. Registration details call or text Sandra Simmons 518-335-3225.
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Acupuncture
GARDENS WHOLISTIC HEALTH CENTER
Dr. Bill Rice, DC, LAc, DCBCN 4360 Northlake Blvd., 2nd Floor Palm Beach Gardens, 33410
561-439-6644
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Dr. Rice – a wholistic physician serving patients since 1977 using Acupuncture, Kinesiology, Gentle Chiropractic care and Nutritional Counseling. We Listen • We Care • We Get Results.
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Alternative Medicine
THE HEALING CENTER FOR ALTERNATIVE MEDICINE
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Dr. Esther Elisha, AP is a Hadassah Medical School graduate MD practicing alternative medicine.
Acupuncture • Homeopathy • Holistic Therapy • Tailored Wellness Programs • Pain Management • General Health Enhancement
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Art
CHERIE BENDER, FINE & COMMISSIONED ART STUDIO
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Bring joy to your office and home through positive and inspirational art. Please call to make your vision a reality and speak with artist Cherie.
Beauty & Health
ONENESS PERFUME
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WOODY’S CREW TREE AND LANDSCAPE
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Craniosacral Therapy
EILEEN YOCHEVED HANDE, BS, MA, LMT
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Dental Health
INTERNATIONAL CENTER FOR DENTAL EXCELLENCE
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Functional Medicine
MERNA MATILSKY, M.D., FAARM, AND ABAARM
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Holistic Hair Salon
GLISTEN ORGANIC SALON
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Phenix Salon Suites, Suite 102 Delray Beach, FL 33484
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GlistenSalon.com
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Intuitive Guidance
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