Special Issue - Blake Miller by topdoctormagazine

SPECIAL ISSUE | Blake Miller SPECIAL ISSUE | Blake Miller

OXYGEN PLUS ENERGY: HOW BLAKE MILLER IS REIMAGINING WELLNESS THROUGH OZONE PURITY PG 24

FROM ROCK BOTTOM TO REINVENTION: HOW JACK RIESS BUILT H2VANTIX PG 34

THE HYDROGEN REVOLUTION: HOW ROBERT RIESS IS HEALTHY PRE-WORKOUT SCALING LONGEVITY SNACKS TO HELP YOU SCIENCE STAYWITH IN SHAPE H2VANTIX PG 40 PG 28

"Oxygen is life, and the more oxygen you have, the more life you have." -Blake Miller

A LETTER FROM THE EDITOR Our mission and purpose at TopDoctor Magazine is to foster connections within the health and wellness community

and empower our readers to make well-informed healthcare and lifestyle decisions. We pride ourselves on being the ultimate resource for interviews with health and wellness leaders, trending medical news, and healthy living topics. We understand that choosing a healthcare provider is a crucial decision. Our in-depth interviews with esteemed doctors and medical professionals aim to bridge the gap between them and their clients. By providing our readers with personal insights, philosophies, and areas of expertise, we facilitate a deeper understanding of the individualsresponsible for your health and well-being. We also strive to highlight our outstanding practitioners, showcasing their dedication to their patients and contributions to the medical community. The field of medicine is constantly evolving, with new practices, therapies, and technologies emerging at a rapid pace. At TopDoctor Magazine, we strive to keep you updated on the latest advancements in the medical world. Our comprehensive coverage of trending medical news equips both doctors and patients with the knowledge they need to make informed choices about healthcare options. Building strong connections within the medical community is essential for enhancing patient care and driving medical progress. Our magazine serves as a bridge, connecting medical companies with doctors and vice versa. By facilitating these connections, we aim to catalyze collaborations that can lead to innovative solutions and improved healthcare outcomes for everyone. It is our firm belief that well-informed individuals make better decisions about their health. By providing you with insights into established and emerging medical trends and technologies, we empower you to take an active role in your healthcare choices. Whether you are a healthcare professional seeking to stay updated on the latest advancements or a patient eager to make informed decisions about your well-being, TopDoctor Magazine is here to support you. In every issue, we strive to uphold the highest standards of journalistic integrity, accuracy, and relevance. Our dedicated team of writers, editors, and medical experts work tirelessly to bring you well-researched and compelling content that is both educational and engaging. Moreover, our graphic design team is committed to delivering an aesthetically pleasing reading experience where captivating design seamlessly merges with informative content, ensuring each issue becomes an engaging journey of discovery. As we embark on this mission to serve as your trusted source of medical information and insights, we encourage you to join us on this exciting journey. Your feedback and suggestions are invaluable to us, and we look forward to hearing from you. Thank you for being a part of the TopDoctor Magazine community. Together, let us embrace knowledge, forge connections, and make informed decisions to lead healthier lives. With warmest regards,

Hannah H. Editor in Chief TopDoctor Magazine

CONTRIBUTORS Publication Team Publisher: John Highland Editor in Chief: Hannah H. Editorial Assistant: Jillian Fast

Creative Department Senior Graphic Designer: Laura Poyner Graphic Dessigners: Dylan R-N, Natalie Bouchou

Expert Contributors Biohacking & Longevity Expert: Lindsey O'NiellO'Keefe Contributing Authors: Jillian Fast, Riley George, Ashleigh Quint

Executive Team Chief Digital Content Officer: David Lee Vice President of Development: Mark Carvalho Fractional Marketing Officer: Craig Handley Advisory Board: Dr. Arthur Katona, Dr. Francisco Cabal, Dr. Edmond Ng, Dr. Kianor Shah

TABLE OF CONTENTS

8 The Importance of Resistance Training The of Resistance Training While 16 Importance Taking Peptides The Herbal Medicine Cabinet

Oxygen Plus Energy: How Blake Miller Is Reimagining Wellness Through Ozone Purity

The Biological Seesaw: Navigating Hormonal Harmony Through Seasonal Shifts

Pre-Workout Snacks to Help You 40 Healthy Stay in Shape

THE

Herbal

Medicine

Cabinet

NATURAL DEFENSES FOR FLU SEASON 8

WRITTEN BY: JILLIAN FAST As flu season approaches, it is not unexpected that people are eagerly getting ready to prevent sickness and boost their immunity. However it's crucial to understand exactly what we're employing to "protect" our bodies. Over-the-counter cold and flu medications, many of which are neon syrups and pills packed with artificial dyes, chemical fillers, and sweeteners, cost billions of dollars each flu season. Red 40, Blue 1, artificial flavorings, synthetic sweeteners, and other chemicals are frequently used purely for taste and appearance rather than for medicinal reasons. Yet, when their immune systems are weakest, individuals turn to and trust in these products. These common dyes and chemicals have been connected to sensitivity or inflammation in some people, which can put additional strain on the body while it is already attempting to heal. Instead of strengthening or fortifying your immune system, these products might worsen the situation by slowing the healing process and trapping you in a vicious loop of treating symptoms rather than promoting real healing.

HERBAL ALTERNATIVES A holistic approach provides a radically different worldview in this situation. Holistic wellness seeks to boost the immune system, lower systemic inflammation, and provide the body with the resources it needs to effectively and fully recover from illness rather than concentrating on muting symptoms.

ELDERBERRY Elderberry is an herb that should always be included in flu-season toolkits. Rich in antioxidants and flavonoids, elderberry has been widely studied for its ability to support immune response and help the body fight viral infections. Unlike most drugstore syrups, quality elderberry syrups or capsules are designed to support the immune system’s actual fight against the virus. Many people take elderberry at the first sign of symptoms, and some use it preventatively during high-exposure periods like travel or peak winter months.

OIL OF OREGANO Oil of oregano is often referred to in herbal and integrative medicine as a “natural antibiotic”, not because it behaves exactly like pharmaceutical antibiotics, but because it contains powerful antimicrobial compounds, especially carvacrol and thymol. These compounds have been studied for their ability to inhibit certain bacteria, viruses, and fungi. Unlike antibiotics that indiscriminately wipe out both good and bad gut bacteria, oil of oregano is typically used short-term to help the body control microbial overgrowth while the immune system does the deeper work of clearing the infection. It is commonly used at the first sign of a cold or flu, during sinus or throat infections, and during travel or high-exposure periods.

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Due to its extreme concentration, oil of oregano should be used carefully and for short durations, preferably in enteric-coated capsules or properly diluted formulas.

ECHINACEA Where many conventional medicines attempt to shut symptoms down, echinacea is traditionally used to activate immune response, especially in the early stages of illness. It is most effective when taken at the first hint of a sore throat, fatigue, or sniffles. Rather than overriding the body’s signals, echinacea helps the immune system respond faster and more decisively, which may reduce both the severity and duration of illness. It can be taken via tinctures, teas, or capsules (usually short-term at symptom onset).

GARLIC IN HONEY One of the most time-tested ways to use garlic medicinally is garlic infused in raw honey. This simple remedy combines two powerful natural medicines: Garlic provides antimicrobial and immune-stimulating compounds (especially allicin). Raw honey has natural antibacterial properties and acts as a soothing carrier for the throat while also helping preserve the garlic. Together, they create a potent, but gentle, remedy that is often used at the first sign of a sore throat or cold, during flu season for daily immune support, and to calm coughs and throat irritation while still supporting immune activity Unlike many commercial cough syrups, this combination contains no artificial dyes, flavors, or chemical suppressants and it doesn’t simply silence symptoms. It supports the body’s immune response while also soothing irritated tissues. A teaspoon of the infused honey (with or without a small piece of garlic) once or several times per day during illness or daily during high-risk periods is most effective.

ONION IN HONEY Onion syrup is similar classic, folk remedy. It has been used for generations to calm coughs and support respiratory health, as onions are known to contain sulfur compounds and quercetin, both known for their antimicrobial and anti-inflammatory properties. When in combination with honey, this syrup becomes a gentle and effective alternative to commercial cough syrups. Take a spoonful as needed to aid with coughing, chest congestion, or throat irritation.

THYME Thyme has long been used in herbal medicine for coughs, bronchitis, and upper respiratory infections. It contains thymol, a compound known for antimicrobial and antispasmodic effects on the respiratory tract.

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Thyme is especially useful when coughs are tight, spasmodic, or lingering. Incorporate it into a tea, tincture, or infuse it into honey for a soothing cough remedy.

LICORICE ROOT Licorice root is one of the most effective herbs for soothing irritated mucous membranes in the throat and lungs. It is demulcent, a coating and soothing substance, and also has antiviral and anti-inflammatory properties. It is particularly helpful for dry, painful coughs or sore throats. It can be consumed as tea or in herbal blends (note: not for long-term daily use or for people with certain conditions like high blood pressure).

GINGER AND TURMERIC Ginger and turmeric are not just effective as kitchen spices, they are also potent antiinflammatory medicinal plants. Ginger aids in circulation support, helps soothe sore throats, eases nausea, and helps break up congestion. Turmeric, through its active compound curcumin, helps calm systemic inflammation and supports overall immune balance. Instead of relying on synthetic pain relievers that stress the liver and digestive system, these herbs offer whole-body, gentle support during illness. Teas, capsules, broths, or generously seasoned food are all effective methods of use.

THE BIGGER PICTURE: SUPPORTING REAL RECOVERY Fever, mucus, fatigue, and inflammation are not design flaws of the body, but part of the immune system’s strategy. Where many drugstore products aim to dry up, shut down, or override these processes, herbal remedies aim to support and optimize them. Herbal medicine does not promise you will never get sick, but rather aims to reduce severity, shorten duration, and support deeper recovery, without burdening the body with unnecessary chemicals, dyes, and fillers. In a culture fixated on quick fixes, herbal medicine offers something more sustainable: a way to build resilience, respect the body’s intelligence, and support healing from the inside out.

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THE IMPORTANCE OF RESISTANCE TRAINING WHEN TAKING PEPTIDES

MAXIMIZING EFFECTIVENESS

THROUGH STRENGTH TRAINING Written By Ashleigh Quint, MIM, PICP-SCC Peptides have gained significant popularity in recent years for their role in muscle growth, fat loss, and recovery. These short chains of amino acids act as signaling molecules in the body, often stimulating the production of growth factors, collagen, and other essential proteins. However, peptides alone are not a magic solution for muscle development or athletic performance. Without resistance training, their benefits are significantly diminished. To fully harness the power of peptides, incorporating a structured weightlifting regimen is essential. This article explores the relationship between peptides and resistance training, the science behind their effectiveness, and why strength training is a non-negotiable factor when using peptides for body composition and performance improvements.

THE SCIENCE BEHIND PEPTIDES AND MUSCLE GROWTH Peptides like Growth Hormone Releasing Peptides (GHRPs), CJC-1295, BPC-157, and IGF-1 are widely used because of their ability to enhance muscle recovery, promote fat loss, and improve overall physical performance. Many of these peptides work by increasing the release of growth hormone (GH) or stimulating protein synthesis, leading to potential muscle hypertrophy and improved tissue repair. However, peptides do not create muscle mass or strength in isolation. They function as catalysts, enhancing the body’s natural ability to build and repair tissues—but only when a stimulus is present, such as resistance training.

JOURNAL EVIDENCE ON PEPTIDES AND TRAINING SYNERGY A study published in the Journal of Clinical Endocrinology & Metabolism highlights the necessity of mechanical stress, such as weightlifting, for peptides like IGF-1 (Insulin-like Growth Factor 1) to exert their muscle-building effects. Smith notes, “The anabolic effects of IGF-1 are significantly enhanced in individuals engaging in progressive resistance training. Without mechanical overload, IGF-1 expression remains insufficient to promote significant hypertrophic adaptation.” ¹ This study reinforces the idea that peptides act as enhancers, not replacements, for the physical stress required to stimulate muscle growth.

WHY PEPTIDES ARE INEFFECTIVE WITHOUT RESISTANCE TRAINING

Lack of Muscle Stimulation = No Growth

Peptides such as IGF-1 and CJC-1295 are most effective when an external stimulus, like weightlifting, signals muscle repair and growth. Without this stimulus: • Muscle protein synthesis does not increase significantly. • There is no mechanical breakdown of muscle fibers to initiate repair and hypertrophy. • Peptides may primarily enhance recovery rather than actual muscle gain. For example, BPC-157, a peptide known for its healing properties, is widely used for injury recovery. However, the peptide cannot properly maximize tissue repair or reinforce connective tissues if an athlete does not engage in rehabilitation exercises or strength training.

Fat Loss Effects Are Reduced Without Strength Training

Many peptides, particularly GH-releasing peptides (GHRPs) and CJC-1295, promote fat metabolism by increasing growth hormone levels. However, without resistance training: • Fat oxidation is not as effective because muscle tissue is not actively demanding more energy. • The metabolic benefits of peptides are not fully realized. • Body composition changes remain minimal, as lean muscle mass is not being developed. Strength training increases resting metabolic rate (RMR) and lean muscle mass, making fat-burning peptides more effective by promoting a calorie-burning environment.

Recovery Benefits Are Limited Without Physical Stress

One of the most touted benefits of peptides is enhanced recovery, particularly with compounds like TB-500 and BPC-157. However, without training-induced muscle stress, these peptides may simply maintain existing tissue integrity rather than improve performance. • Muscle repair and regeneration require initial tissue breakdown. • Collagen-stimulating peptides are most beneficial when muscles and connective tissues undergo

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THE ROLE OF RESISTANCE TRAINING IN MAXIMIZING PEPTIDE BENEFITS

Stimulating Growth Hormone (GH) Naturally

While peptides such as CJC-1295 and Ipamorelin stimulate growth hormone release, resistance training is a natural GH booster on its own. Heavy strength training—especially compound movements like squats, deadlifts, and bench presses—can elevate endogenous growth hormone and testosterone levels, complementing peptide supplementation.

• The combination of strength training and GH-boosting peptides creates a synergistic effect, leading to more pronounced muscle growth and fat loss.

Enhancing Muscle Protein Synthesis

When peptides such as IGF-1 and CJC-1295 are introduced into the body, they increase the rate of muscle protein synthesis (MPS). However, without the mechanical tension from weightlifting, MPS remains suboptimal, leading to little to no gains in muscle mass.

• Lifting weights activates the mTOR pathway, a key signaling mechanism for muscle growth. • Peptides like IGF-1 enhance mTOR activation but require training-induced muscle damage for optimal adaptation.

Improving Strength and Performance Outcomes

Athletes using peptides for injury recovery, strength, or endurance gains must incorporate resistance training to see measurable improvements. Peptides like TB-500 and BPC-157 help heal soft tissue injuries, but physical therapy and progressive resistance training are essential for regaining strength and function. • Adaptive strength increases occur when muscles are consistently challenged. • Peptides facilitate the repair of microtears, but new muscle fibers are not being built without training.

PEPTIDES ARE ONLY AS EFFECTIVE AS THE TRAINING STIMULUS Peptides offer tremendous potential in improving muscle recovery, growth, and performance—but only when combined with resistance training. Without strength training, the body lacks the necessary stimulus for peptides to exert their full anabolic and recovery benefits. For anyone considering peptide supplementation, the focus should remain on progressive overload, structured strength training, and consistent physical activity. Peptides can amplify results but cannot replace the fundamental requirement of mechanical stress and muscle adaptation through resistance training.

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Oxygen Plus Energy: How Blake Miller is Reimagining Wellness Through Ozone Purity Written by Riley George

In 1997, Blake Miller was a 23-year-old searching for a sense of purpose. He wasn't ill, but he was restless and praying for guidance towards finding his place in space and time. He recalled asking for a sign, a moment of clarity that would show him his destiny. Three weeks after that prayer, a chance encounter at a party in Richardson, Texas, led him to a conversation about a special machine that used gas to combat disease, infections, and even cancer. Intrigued, Miller sought out the technology and eventually discovered an aged ozone sauna that was using cold plasma Tesla technology from a company called Plasmafire Intl. After just five days of consecutive treatments, he felt a profound shift in his physical and mental state, convincing him that he had finally found his life’s work.

A Destiny Discovered in North Texas

Within five days of experiencing ozone therapy for himself, Miller bought his first machine. He set it up in his father’s house and began treating his first clients. He reflected on those early days with a sense of wonder, noting that even at the young age of 23, he felt a deep responsibility to share a therapy that he was shocked the rest of the world hadn't yet discovered. One of his first clients was a woman battling a n inoperable brain tumor. After six weeks of sessions involving ozone sauna and ear ozone insufflation, Miller said the tumor exited her body through her ears and nose while she slept. To this day, 25 years later, Miller reported that she remains cancer-free, a result that solidified his lifelong commitment to the industry. "That experience pulled me in completely," Miller said. "I haven't stopped since."

The Evolution of Ozone Purity Today, Miller is the founder of Ozone Purity, a company dedicated to manufacturing high-end cold plasma ozone generators using Nikola Tesla technology, as well as oxygen-based supplements for deeper cleansing and cellular voltage restoration. After nearly three decades in this space, his mission has evolved from running a local clinic to providing the world with the tools to "reboot" their own biology. He has transitioned from a practitioner role to a manufacturing and educational leadership role, aiming to put the power of ozone directly into the hands of families and other clinicians. His approach has become more detailed over time, particularly after a decade spent working alongside medical professionals in a hospital setting. It was there that he mastered live blood analysis using dark-field microscopy, a diagnostic tool he still uses to show clients the cellular state of their health in real-time. By feeding the image of a patient's blood onto a TV screen, he can address issues such as dehydration, toxic load of the bio terrain, blood clots, circulation issues, and more, providing a visual "before and after" that clarifies the impact of the therapy.

The Science of "Aggressive" Oxygen

To the uninitiated, ozone therapy can sound like science fiction, yet Miller simplified the chemistry by describing ozone as a high-voltage version of the air we breathe. He explained that ozone is a special form of oxygen produced by exposure to voltage or energy, noting that oxygen is the only gas in the world capable of holding such a charge. This added energy changes the molecular structure from O2 to O3, creating a substance that is fundamentally different in its interaction with human biology. While standard oxygen is stable and largely non-reactive, the addition of electricity or plasma gas transforms it into ozone, a highly reactive and aggressive molecule. Miller argued that this reactivity is exactly what makes it effective at neutralizing viruses, bacteria, and fungal infections that stable oxygen simply cannot reach. This "aggression" allows the ozone to seek out and oxidize pathogens, acting as a potent germicidal agent within the body.

Challenging the Toxicity Myth

Despite its global use, Miller acknowledged that ozone therapy faces a significant branding problem in the United States. He pointed to a widespread misconception that ozone is a toxic gas, a label he believes is perpetuated by a domestic healthcare system heavily influenced by pharmaceutical interests. He noted that while other parts of the world embrace ozone for its healing properties, the American medical establishment remains largely skeptical, often citing safety concerns that he believes are misplaced.

The Tesla Standard: Cold Plasma Engineering

"They put a bad wrap on it because of the pharmaceutical control they have in this country. It's not toxic; it just can’t be inhaled. You cough, so they assume it’s toxic," he said.

Not all ozone generators are created equal, though, and Miller was quick to point out the technical flaws in many consumer models currently on the market. Most competitors use a method called "corona discharge," which is essentially sparking electricity. This process creates significant heat and toxic byproducts, requiring internal fans to keep the machines cool. Due to this heat, these machines often have short run times, usually cutting out after 30 minutes, and limited warranties.

While he stressed that ozone should never be inhaled directly, as it can irritate the lungs and cause coughing, he maintained that it is perfectly safe when introduced into the body through other means, such as the bloodstream, ears, or skin. "If it was toxic, you probably couldn't inject it right into your bloodstream," he noted. He explained that such "toxic" symptoms are usually just the body’s way of processing a rapid detoxification, often manifesting as minor, short-lived headaches or fatigue.

Ozone Purity takes a historical approach by utilizing "cold plasma" technology – a method pioneered by the famous inventor Nikola Tesla in the early 1900s. Miller explained that his generators are the same design Tesla used, meaning they don’t burn out, don’t require fans, and can run for weeks at a time without getting hot. These units are built for longevity, featuring an American-made design and a lifetime warranty, separating them from cheaper alternatives that lack the durability required for serious clinical or home use.

Preparing the Body at a Cellular Level

Beyond the machinery, Miller’s philosophy emphasizes a holistic approach to detoxification and nourishment. His product line includes specialized supplements designed to prepare the body for maximum ozone absorption, ensuring that the blood is in the optimal state to receive the gas. He believes that the foundation of health starts with the blood, and if the blood is "sluggish" or aggregated, the ozone cannot do its job effectively. The company’s flagship product, known as Ozone Drops, is a unique form of oxygen designed to be added to water. Miller explained that these drops can visibly change the blood under a microscope within 10 minutes, reversing clotting and cell aggregation while simultaneously flooding the system with oxygen and restoring the cellular voltage to the proper millivolts. This product is often used to address issues such as neuropathy, high blood pressure, and general fatigue, serving as a daily maintenance tool for both humans and their pets.

Targeted Solutions for Glandular and Digestive Health In tandem with the drops, Miller offers Bio Purity

and Endo Purity to address more specific internal imbalances. Bio Purity is a "headliner" product designed to target Candida, mold, parasites, and "bad bacteria" that can linger in the digestive system. Miller suggests that this product is essential for those living in modern environments where toxic food and environmental stressors are common, recommending its use a few times a year for a deep internal "scrub." Ozone Drops and Bio Purity are both available for wholesale and white label. Meanwhile, Endo Purity focuses on the thyroid and the wider glandular system. This supplement provides high levels of potassium iodide to help reset hormone levels, address growths or cysts on the glands, and optimize thyroid function. Unlike the daily Ozone Drops, these supplements are typically used periodically as part of a targeted "cleanse" to keep the body's internal environment balanced. Miller pointed out that once iodide levels are restored, the user can stop the Endo Purity, whereas the oxygen drops are a lifelong investment in cellular health.

“When Ozone Drops are added to water, the blood shows visible changes under a microscope,” Miller said. “Within about 10 minutes, it appears more oxygenated.”

Empowering the Modern Health Consumer

For Miller, the goal remains the same as it was when he started in 1997: giving people the power to take control of their own health journey. He believes that oxygen is the fundamental source of human life and youth, and that by increasing the body's oxygen levels, individuals can effectively "turn back the clock" on aging and degeneration. He argues that brain fog, fatigue, and chronic illness are often just symptoms of a body that is starved of oxygen.

Future Innovations and Global Expansion

As Ozone Purity looks toward the future, the company is shifting its focus toward domestic manufacturing and professional education. Miller is currently developing a new professional-grade generator for doctors and clinic owners, which is intended to broaden the dimension of treatment by adding a separate syringe port, timer, ozone self-destruct, and other clinical features. He is particularly excited about training clinicians to use ozone as a germicidal program that can outperform traditional antibiotics in certain settings. He is also working to bring the manufacturing of fiberglass ozone saunas back to the United States, replacing more expensive imported models with a high-quality American-made alternative. Miller says that the ozone sauna is the premier way to do ozone for total body purification because it purges toxins from the blood and lymphatic system simultaneously through transdermal ozone absorption and sweating combined – a benefit intravenous ozone treatment does not have. Despite challenges with international logistics and global conflicts, Miller is also seeing massive interest from overseas, including deals in Saudi Arabia to distribute his generators and private-labeled products throughout the Middle East.

Through his digital "Ozone for Life" school and his social media presence as "The Ozone Guru" on TikTok and Instagram, Miller continues to advocate for a world where people are no longer overwhelmed by their health. By providing both the equipment and the protocols learned over 28 years, he hopes to make ozone therapy a standard fixture in American homes. "Oxygen is life, and the more oxygen you have, the more life you have," Miller said. "It literally brings life back to people."

For more information, visit ozonepurity.com and check out his page @theozoneguru on Instagram and TikTok.

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g o i l c o a i lS B

e h t

eesaw

Navigating Hormonal Harmony Through Seasonal Shifts By Riley George As the leaves turn or the first buds of spring emerge, most of us attribute our shifting moods to the simple beauty or gloom of the scenery. However, beneath the surface, our bodies are undergoing a complex chemical recalibration that rivals the complexity of the changing landscape. Transitions between seasons, particularly the shifts in light exposure and temperature, act as a biological reset button for our endocrine system. This internal machinery governs everything from the clarity of our morning thoughts to the depth of our midnight slumber. Understanding these transitions is the first step toward maintaining steady energy and a resilient mood year-round, moving beyond the idea that we are merely "weather-sensitive."

Light-Dark Connection: Melatonin and Cortisol The most significant driver of hormonal change during seasonal transitions is the photoperiod, or the duration of daylight. Our circadian rhythm, the internal clock that dictates our sleep-wake cycle, relies on light signals to regulate the production of melatonin and cortisol. During the transition into winter, the shortened days can cause the pineal gland to begin producing melatonin earlier in the evening and continue later into the morning. This often results in what researchers call winter hypersomnia, in which the body feels a persistent, heavy grogginess despite a full night's sleep. In contrast, the surge of light during the summer transition can suppress melatonin production to a degree that interferes with restorative rest. According to research summarized by the Sleep Foundation, these disruptions are a primary trigger

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for Seasonal Affective Disorder (SAD).¹ The body struggles to sync its internal clock with the external environment, leading to a state of "social jetlag" where our biological timing is permanently at odds with the sun.

The Vitamin D "Hormone" and Mood Regulation Though commonly labeled a vitamin, vitamin D functions more like a pro-hormone with receptors located throughout the brain and body. It is a critical component in the synthesis of serotonin, the neurotransmitter responsible for mood stability and feelings of well-being. As we transition into autumn and winter, the angle of the sun changes, and UV exposure drops significantly, particularly in northern latitudes. A summary of studies from the Mayo Clinic indicates that lower vitamin D levels can lead to a significant dip in serotonin.² This chemical drought often manifests as irritability, intense carbohydrate cravings, and a lack of motivation. When you feel your mood plummeting in October, it is often a lag in your body’s ability to convert sunlight rather than a personal failing or a lack of willpower.

Thyroid and Metabolism: Adapting to the Cold Our thyroid gland is essentially the body's thermostat, responsible for regulating metabolic rate and heat production. As seasons shift toward colder temperatures, the thyroid must increase its production of T3 and T4 to stimulate thermogenesis. This metabolic ramp-up requires more fuel and micronutrients, which explains why many people experience a natural uptick in appetite during the transition to winter. According to Endocrine Web, supporting the thyroid through these shifts requires a delicate balance of iodine, selenium, and iron.³ If the thyroid cannot meet the increased demand for heat production, the result is often profound cold intolerance, brittle hair, and a sense of "brain fog" that persists regardless of caffeine intake.

Strategic Adaptation for Energy and Sleep To support hormonal health during these shifts, one must adopt a proactive approach to light management and nutrition. Within the first 30 minutes of waking, seeking out natural light is essential because it triggers an early cortisol spike. This "wake-up" hormone simultaneously sets the timer for melatonin production fourteen hours later. As evening light lingers in the summer months, using amber-tinted glasses or dimming indoor lights can signal to the brain that the day is ending. Nutritional support also plays a role; shifting toward complex carbohydrates like oats and sweet potatoes can help transport tryptophan to the brain, aiding serotonin production. Furthermore, magnesium serves as a vital tool for regulating the nervous system during hectic seasonal changes, as noted by Healthline, which cites its ability to improve sleep quality by regulating neurotransmitters and calming the adrenal glands.⁴

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The Body as a Rhythmic System Ultimately, our hormones are not static measurements but a rhythmic response to the world around us. By acknowledging that your energy levels and sleep patterns are tied to the earth’s cycles, you can move away from fighting your biology and toward supporting it. Whether it is adjusting your bedroom temperature to facilitate the core cooling necessary for deep sleep or increasing your intake of healthy fats to support hormone synthesis in the winter, small shifts can mitigate the stress of seasonal transitions. Our bodies are designed to adapt, but in a world of artificial light and climate control, we must be intentional about providing the signals our endocrine system needs to stay in balance.

Seasonal Strategy Guide: Key Takeaways To make these hormonal transitions more manageable, here is a breakdown of the essential facts and actionable steps you can take: •

•

Prioritize Morning Sunlight: Aim for 10–30 minutes of natural light shortly after waking to anchor your circadian rhythm and trigger essential cortisol release. Monitor Vitamin D Levels: Since vitamin D acts as a precursor to serotonin, consider testing your levels during the autumn transition and supplementing if necessary to prevent the "serotonin dip." Adjust Nutritional Fuel: Support your thyroid’s increased winter workload by consuming foods rich in selenium (such as Brazil nuts) and iodine (such as seaweed or iodized salt). Manage Evening Blue Light: Use blue-light-blocking technology or dim your environment two hours before bed to protect melatonin production, especially during long summer days. Cool Your Sleep Environment: Recognize that your body must drop its core temperature to sleep; use fans or specialized bedding to counteract summer heat that might spike cortisol at night. Lean into Magnesium: Incorporate magnesium-rich foods like leafy greens and seeds, or consider a supplement to help stabilize the nervous system during high-stress seasonal shifts.

Working with the Seasons, Not Against Them As the world outside transforms, it is only natural that we feel a corresponding shift within ourselves. We are not meant to operate at the exact same frequency in the depths of January as we do in the peak of July. By viewing our energy, sleep, and mood through the lens of hormonal biology, we can replace frustration with a sense of informed adaptation. Whether it is by seeking out that vital morning light to anchor our circadian

Top Doctor Magazine / Special Issue Blake Miller/ 35

rhythm or adjusting our nutrition to support a hardworking thyroid, these small, intentional acts of self-care bridge the gap between our modern lifestyles and our ancestral biology. Ultimately, seasonal transitions are an invitation to tune in and listen to what our bodies need most. When we honor these natural cycles rather than fighting them, we don't just survive the changing seasons; we learn to thrive alongside them.

Top Doctor Magazine / Special Issue Blake Miller/ 37

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Healthy Pre-Workout Snacks To Help You Stay In Shape WORDS BY RILEY GEORGE

Consistently exercising is the best way to improve your

If working out between meals, many individuals already

health and fitness while maintaining overall wellness.

have sufficient glycogen stored to fuel a good workout

However, the food you consume before you start your

without eating snacks. However, you need to ensure you

exercise can have a major impact on your performance

don't run out of this glycogen, which could interfere with

during the workout.

your workout, causing extreme fatigue and weakness.

Your body performs at its optimal level if it gets the

To avoid this, it is important to fuel your body with proper

targeted nutrients and energy before you start an intense

nutrition to make the most of your workout and reap the

workout. Consuming the right food before you head to

benefits.

the gym can ensure you train longer and achieve your goals. Understanding what makes a good snack before the workout and planning can allow you to get the most out of your exercise routine.

12 Healthy Pre-Workout Snacks While there are multiple healthy snacks you can consume before a workout, here are some popular ones that can energize you and prepare your body for a workout:

Creating a Good Pre-Workout Snack The key to eating right before you start exercising is ensuring you give your body sufficient energy to fuel the entire workout without overloading calories. Many try to avoid this by exercising on an empty stomach, which can negatively impact the workout. It can result in weakness, lightheadedness and even increase the risk of an injury.

Top Doctor Magazine / Issue 165 / 25

02 OATS

Hard Boiled Egg

Bananas are referred to as the power

Oats are loaded with fiber and

Snacking on hard-boil eggs is a

Bananas

bar of nature as they are backed with

gradually release carbs. This slow

quick, easy, and filling snack that

potassium and carbs, which helps

release ensures the energy levels stay

can prepare your body for an intense

in supporting muscle and nerve

consistently up during your workout.

workout session. This can be a go-to

function. Carbs make up 90% of the

As a result, you can exercise harder

option when you are running low on

banana calories and are a great source

for a longer time. Oats also include

time and need something good to

of fuel for your brain and body.

vitamin B, which helps your body

consume before the workout.

convert carbs into energy.

Grilled Chicken, Broccoli and Sweet Potato If your goal is to build muscles or are planning for intense circuit training, this combination makes a great meal before the workout. Grilled chicken with sweet potato and broccoli is one of the most popular pre-workout

Apples and Almond Butter Apple slices dipped in almond butter make a savory and filling snack that is loaded with healthy fats, protein, and carbs. While this might not be as easy to digest as other snacks, it will still

06 Dried Fruit

An easy and quick pre-workout snack is dried fruit. Make a mixture of dried pineapple, figs, apricots and berries before you hit the gym. Dried fruits are a good source of carbs and are easy to digest.

give you an energy boost to make your workout easier.

meals for many athletes.

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Top Doctor Magazine / Issue 165 / 27

Whole Grain Bread A slice of toasted whole-grain bread is another excellent source of carbs that can give you an energy boost. You can also add some low-fat turkey slices or boiled eggs for additional protein.

Fruit Smoothie or Smoothie Bowl Smoothies make a great pre-workout snack as they are healthy and don't include solid food, which is ideal before the workout. You can combine multiple fruits to make a delicious pre-workout snack. Get a bunch of berries, half a banana and a handful of kale and add some protein powder. Mix them in a blender with a cup of water, and you are done.

Chocolate Milk Chocolate milk comes with the right balance of protein and carbs that help in repairing muscle damage during your workout and has been recommended by many nutrition experts for athletes and makes for a simple and delicious pre-workout snack.

Greek Yogurt with Fruits This is certainly an amazing preworkout snack as it is full of protein and carbs. While regular yogurt is also beneficial, Greek yogurt has double the amount of protein, low sodium and fewer carbs. Adding fruits to the mix quickly breaks down the carbs that are then utilized to fuel the workout session, and the protein gets

Dates have a high amount of natural

Nuts are loaded with fat, but they also

Dates

Trail Mix

sugar, which is easily digested and

come with high protein that is needed

give you a quick energy boost for your

to build muscle mass. Snacking on

workout. You can enjoy one or two

trail mix is a great way to boost your

dates before your workout to increase

workout if your goal is to increase

your energy levels.

your muscles. Make sure you skip the sugar-coated nuts and go with the natural mix. Moreover, if your goal is to lose weight, then you should probably stay away from this snack.

stored for a longer time and prevents muscle damage.

Top Doctor Magazine / Special Issue Blake Miller/ 45

Top Doctor Magazine / Issue 165 / 29

When is the Right Time to Eat a PreWorkout Snack?

Things to Avoid Eating before a Workout

Gardening and maintaining houseplants can do

While exercising on an empty stomach should be

wonders for your well-being. This hobby involves

avoided, there are certain foods that you shouldn't

digging and touching the soil with bare hands with

consume before your workout. Here are some of

the outcome of lifting your spirits. And, when harvest

them:

time comes, you will get excited with the produce of

•

Avocado

your labor.

•

Cruciferous vegetables

•

Energy Drinks

•

Fast Food

•

Fizzy drinks

•

Refined sugar

•

Spicy foods

Your body continuously builds muscle and recovers throughout the day. Therefore, timing your snacks smartly provides your body with sufficient fuel it needs to not just recover but to burn fat and build muscles. Here are some tips to determine when to eat before your workout: •

•

Having a snack at least 45 minutes before the

Wrapping Up

workout is the best way to ensure your workout

Getting in shape requires you to consistently

lasts longer

work out while also consuming a balanced meal.

If your goal is to gain muscle, having a highprotein snack before you begin the workout can be highly effective.

•

When working out in the morning, have a snack 30 minutes before you start working out.

•

If you have had a big meal, it is best to avoid

What you eat before you exercise can have a major impact on your entire workout. Therefore, be sure to plan your pre-workout meals along with the other meals in the day. Fueling your body properly before the workout will prepare your body and energize you, allowing you to make the most of your exercise session.

exercise. Make sure you give your body at least 2 to 3 hours of rest before you hit the gym. It is essential to understand that everyone has a different tolerance level for foods before and after a workout. This might take some trial and error before you find the best time that meets the needs of your body.

Top Doctor Magazine / Special Issue Blake Miller/ 47

Top Doctor Magazine / Issue 165 / 31

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REFERENCES & THE HERBAL MEDICINE CABINET 1. Ansary, Johura, Tamara Yuliett Forbes-Hernández, Emilio Gil, Danila Cianciosi, Jiaojiao Zhang, Maria Elexpuru-Zabaleta, Jesus Simal-Gandara, Francesca Giampieri, and Maurizio Battino. “Potential Health Benefit of Garlic Based on Human Intervention Studies: A Brief Overview.” Antioxidants 9, no. 7 (July 15, 2020): 619. https://doi.org/10.3390/antiox9070619. 2. Iftikhar, Noreen, MD. “What Are the Uses, Benefits, and Side Effects of Garlic and Honey?” Healthline, January 7, 2026. https://www. healthline.com/health/garlic-and-honey. 3. Key, Alyson Powell. “Health Benefits of Thyme.” WebMD, October 28, 2024. https://www.webmd.com/diet/health-benefits-thyme. 4. Masaudi, Saad & Albureikan, Mona. (2012). Antimicrobial Activity of Onion Juice (Allium cepa), Honey, And Onion-Honey Mixture on Some Sensitive and Multi-Resistant Microorganisms. Life Science Journal. 9. 5. Morgan, Kendall K. “Oregano Oil: Is It Good for You?” WebMD, February 16, 2026. https://www.webmd.com/diet/oregano-oil-good-foryou. 6. Rd, Rachael Ajmera Ms. “Can Echinacea Help You Fight the Common Cold?” Healthline, December 6, 2019. https://www.healthline.com/ nutrition/echinacea-for-colds#effectiveness. 7. “Can Ginger and Turmeric Help Fight Pain and Sickness?” Healthline, February 26, 2026. https://www.healthline.com/nutrition/turmeric-and-ginger. 8. Ren, Yulin, Gunnar Meyer, Andrew T. Anderson, Kaitlyn M. Lauber, Judith C. Gallucci, Gary Gao, and Alan Douglas Kinghorn. “Development of Potential Therapeutic Agents From Black Elderberries (the Fruits of Sambucus Nigra L.).” Molecules 29, no. 13 (June 22, 2024): 2971. https://doi.org/10.3390/molecules29132971. 9. WebMD Editorial Contributor. “Health Benefits of Licorice Root.” WebMD, November 29, 2022. https://www.webmd.com/diet/ health-benefits-licorice-root.

THE IMPORTANCE OF RESISTANCE TRAINING WHEN TAKING PEPTIDES: MAXIMIZING EFFECTIVENESS THROUGH STRENGTH TRAINING For inquiries regarding speaking engagements, health, wellness, and strength, please contact Ashleigh Quint at IG @up_lift_gym or via email at Ashleigh@uplift-gym.com. 1. Smith, J. (2021). “The Role of IGF-1 in Skeletal Muscle Adaptation to Resistance Training.” Journal of Clinical Endocrinology & Metabolism, 106(5), 1285-1297. 2. Brown, L. (2020). “Growth Hormone and Exercise: Mechanisms of Muscle Hypertrophy and Fat Metabolism.” Sports Medicine Journal, 54(3), 198-214. 3. Miller, K. (2019). “Peptides in Sports Recovery and Injury Rehabilitation.” Journal of Sports Medicine and Physiology, 43(2), 65-78.

& RESOURCES OXYGEN PLUS ENERGY: HOW BLAKE MILLER IS REIMAGINING WELLNESS THROUGH OZONE PURITY For more information, visit ozonepurity.com and check out his page @theozoneguru on Instagram and TikTok.

THE BIOLOGICAL SEESAW: NAVIGATING HORMONAL HARMONY THROUGH SEASONAL SHIFTS 1. Rd, Kerri-Ann Jennings Ms. “Does Magnesium Help You Sleep Better?” Healthline, April 30, 2017. https://www.healthline.com/ nutrition/magnesium-and-sleep.

2. Sargis, Robert. “How Your Thyroid Works.” HealthCentral, October 21, 2019. https://www.healthcentral.com/condition/thyroid/how-your-thyroid-works?legacy=ew.

3. Mayo Clinic. “Seasonal Affective Disorder (SAD) - Symptoms & Causes - Mayo Clinic,” December 14, 2021. https://www.mayoclinic.org/diseases-conditions/seasonal-affective-disorder/symptoms-causes/syc-20364651.

4. Summer, Jay Vera. “Seasonal Affective Disorder: Sleep Tips to Beat the Winter Blues.” Sleep Foundation, July 23, 2025. https:// www.sleepfoundation.org/circadian-rhythm/seasonal-affective-disorder.

HEALTHY PRE-WORKOUT SNACKS TO HELP YOU STAY IN SHAPE 1. Murray, Bob, and Christine Rosenbloom. “Fundamentals of Glycogen Metabolism for Coaches and Athletes.” Nutrition Reviews 76, no. 4 (February 10, 2018): 243–59. https://doi.org/10.1093/nutrit/nuy001.

2. Adda Bjarnadottir, MS, LN. “How Many Calories and Carbs Are in a Banana?” Healthline. Healthline Media, December 25, 2016. https://www.healthline.com/nutrition/bananas-calories-carbs.

3. Amiri, Mojgan, Reza Ghiasvand, Mojtaba Kaviani, Scott C. Forbes, and Amin Salehi-Abargouei. “Chocolate Milk for Recovery from Exercise: A Systematic Review and Meta-Analysis of Controlled Clinical Trials.” European Journal of Clinical Nutrition 73, no. 6 (June 19, 2018): 835–49. https://doi.org/10.1038/s41430-018-0187-x. 4. Mayo Clinic. “Seasonal Affective Disorder (SAD) - Symptoms & Causes - Mayo Clinic,” December 14, 2021. https://www. mayoclinic.org/diseases-conditions/seasonal-affective-disorder/symptoms-causes/syc-20364651. 5. Summer, Jay Vera. “Seasonal Affective Disorder: Sleep Tips to Beat the Winter Blues.” Sleep Foundation, July 23, 2025.

Top Doctor Magazine / Special Issue Blake Miller/ 51

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