Author: Natalia Wiater

How can a golfer perform at their best?

How do you improve a golfer's performance? What about a junior golfer? There is no single answer, but a recommended holistic approach to improving performance.

April 1, 2024 | Michael Beecher, PT, DPT, OCS, SCS, TPI-M2 | Michael Semancik, PT, DPT, OCS, TPI-M2

In this episode, host and physical therapist Mike Beecher, PT, DPT, is joined by fellow physical therapist and TPI certified golf expert Michael Semancik, PT, DPT, and John Schmoll, director of junior golf at Burning Tree Country Club, who has decades of experience working with golfers of all ages and helping them improve their golf game.

John, who is a 2x U.S. kids top 50 instructor (going for three title this year to become a master coach) dives into the winning recipe for a junior's successful performance, including hydration and proper nutrition, not specializing from an early age (at least until 13), monitoring anxiety and stress, and making it a fun outside activity, letting kids be kids.

The trio then expand their perspective across all ages, explaining why Titleist Performance Institute golf screens are essential to establish a baseline and pave the path forward for the most efficient golf swing possible. The screen includes mobility and stability tests, as well as an in-depth look at biomechanics and swing inefficiencies.

They also explain a team approach to the golfer is key — assembling a team of golf trainers, golf pros, physical therapists, mental performance consultants, and nutritionists will set the golfer up for success across all aspects of health and performance.

Listen here, or wherever you get your podcasts.

Michael Beecher

Michael Beecher, PT, DPT, OCS, SCS, is a Titleist Performance Institute medical professional, a Hospital for Special Surgery credentialed advanced hip clinician and a certified dry needling specialist. He enjoys working with patients to close the loop of injury and recovery, helping them on their journey to rehabilitation from start to finish.

Meet Mike

Michael Semancik

Michael Semancik, PT, DPT, OCS, TPI-M2, is a Level 2 TPI Certified Medical and Power Professional who specializes in working with golfers and young athletes, specifically with rowers, hockey players and football players. Michael also brings this passion with him outside of the clinic: He formerly served as the physical therapist for various teams at Princeton University, including men’s hockey and football as well as women’s lightweight crew and volleyball.

Meet Michael

The team approach: how athletes stay in shape

What is the professional athlete's secret to success? A holistic approach that not only includes rigorous training, but also a dedicated team of professionals working in unison to ensure every aspect of their health and fitness is finely tuned.

April 1, 2024 | Jonathon Mendola, PT, DPT, CSCS

As you embark on your journey toward recovery and optimal health, it’s insightful to peek behind the curtain of how elite athletes maintain their peak performance. The secret? A holistic approach that not only includes rigorous training, but also a dedicated team of professionals working in unison to ensure every aspect of their health and fitness is finely tuned.

Training Regimen

Athletes don’t just “work out.” They follow meticulously designed training regimens tailored to their specific sport, position, and personal strengths and weaknesses. These regimens often include a mix of cardiovascular exercises, strength training, flexibility work, and sport-specific drills. However, what sets athletes apart is not just the intensity of their workouts, but the precision with which these routines are crafted.

Nutrition and Diet

Fueling their bodies for optimal performance is a science for athletes. They work closely with nutritionists to develop meal plans that provide the right balance of macronutrients and micronutrients. Every calorie counts, but it’s not just about quantity — it’s about quality. Athletes understand that the right fuel can enhance performance, improve recovery times, and prevent injuries.

Rest and Recovery

Contrary to the image of non-stop training, rest is equally crucial for athletes. They incorporate rest days into their schedules to allow their bodies to recover and adapt to the stress of training. Moreover, they prioritize quality sleep, massage therapy, cryo therapy, and sauna, recognizing the role that these modalities play in muscle repair, hormone regulation, and overall well-being.

The Team Behind the Athlete

Perhaps the most critical aspect of an athlete’s success is the team of professionals supporting them. This team can include coaches, trainers, physical therapists, nutritionists, sports psychologists, and more. Each member plays a unique role, working collaboratively to ensure the athlete is functioning at their absolute best.

You can see this in athletes at all levels; for example, professional golfer Jon Rahm has a team of physical therapists, nutritionists, massage therapists, trainers, swing coaches and more, all to give him that extra edge when he's on the golf course. His hard work pays off: he's currently ranked No. 3 in the world.

Let’s also take Hilary, a 61-year-old competitive rower. Hilary maintains an impressive training schedule that includes hours on the water, strength training, recovery strategies, and focused nutrition. But it’s not just her physical efforts that keep her at the top of her game. Over her career, first as a collegiate level rower for Princeton University, through today, Hilary has acquired knowledge in nutrition, recovery, and sports psychology to add to her personal toolkit.

In addition to the well-rounded knowledge base, Hilary also works with a skilled coaching staff both on and off the water as well as a physical therapist specializing in the "aging athlete." This team, including Hilary herself, ensures that Hilary’s body is strong, her mind is sharp, and her nutrition supports her demanding training regimen. As you continue your optimal health journey, remember that you are part of your own team, working alongside your therapists and healthcare providers. By embracing this team approach, you’re setting yourself up for success, just like Hilary and other athletes who rely on their support systems to reach new heights.

Why the Team Approach Matters

1. Specialized Expertise: Each team member brings specialized knowledge to the table, ensuring that every aspect of the athlete’s health is addressed.

2. Comprehensive Care: By working together, the team can create a comprehensive plan that considers all facets of the athlete’s well-being.

3. Injury Prevention: Through regular monitoring and adjustments, the team can identify and address potential issues before they escalate into injuries.

4. Optimal Performance: Ultimately, the goal of this team approach is to help the athlete achieve and maintain optimal performance levels, training, competition, and life.

As you continue your optimal health journey, remember that you are part of your own team, working alongside your therapists and healthcare providers. By embracing this team approach, you’re setting yourself up for success, just like the athletes who rely on their support systems to reach new heights.

Jonathon Mendola

Jonathon Mendola, PT, DPT, CSCS, is a detail-oriented physical therapist and certified strength and conditioning specialist. He is particularly interested in working with patients post-op, clients dealing with joint replacements, as well as weekend warriors.

Meet Jon

How does Florida mirror a Blue Zone?

People who live in Blue Zones enjoy healthier and longer lives than those who live elsewhere, and it comes down to a few key factors called the "Power 9." Here's what makes a Blue Zone so special, and how Naples residents enjoy some of those same benefits.

March 18, 2024 | Kayla Michalik, PT, DPT

You may have heard the term “Blue Zone” recently, as the concept has increased in popularity within the wellness space in recent years. “Blue Zone” refers to areas around the world where there are lower rates of chronic disease and longer life expectancy. There are 5 key Blue Zones in the world including Okinawa, Japan, Sardinia, Italy, Nicoya Costa Rica, Ikaria, Greece, and Loma Linda California. All five of these communities shared similar lifestyle habits, which are also referred to as the “Power 9.” The Power 9 is a compilation of lifestyle habits that all 5 of these communities share and compiled into four main pillars; move naturally, eat well, right outlook, and connect.

Move Naturally

Those living in blue zones don’t dread participating in physical activity, They keep themselves busy, spending majority of their day on foot. study looking at physical activity and mortality, researchers found that those who performed 2-3 times the minimum physical activity recommendation showed a 37% lower risk of mortality compared to those who reported no leisure physical activity. But in Blue Zones, those performing no leisure time physical activity still had a 20% lower mortality risk among those who did not live in blue zones and performed less than the recommended exercises hours per week.

Eat Well

What is most unique about those who live in Blue Zones is that they don’t count macronutrients or even read the labels. Their diet consists of 95% from a plant source such as fruits, vegetables, and beans. In an article exploring food secrets of the world’s longest-lived people, researchers found that those who consumed a quarter pound of fruit daily were less likely to pass away within four years than those who didn’t. In addition to the 90% fruit and vegetable diet, they consume meat no more than twice a week. By comparison, Americans over 20-60% more than the recommended healthy intake. In addition, those living in blue zones follow “80 percent rule” which involves not consuming more food after feeling 80% full.

Right Outlook

With Right Outlook, this contains what Blue Zones refer to as down shift and purpose. Down shift is methods to reduce stress and inflammation with daily rituals such as napping and happy hours. The communities have stress just like you and I do but the way they handle stress is unique. Having a purpose provides the people with a goal or a desire to achieve something each and every day.

Connect

Those in Blue Zones really value loved ones first working on relationships with family and spouses. In addition to that, those in blue zones belong to a community and some of those communities may be associated with faith or those that share the same healthy behaviors.

How does Florida mirror a Blue Zone?

The biggest thing about Floridians is that everyone is physically active whether that be in the form of walking, gardening, or pickleball. Floridians are motivated to move their bodies naturally and it mainly has to do with our climate compared to more northern states.

Another reason why Florida mimics blue zones, mainly in Naples, everyone is aware of how they are fueling their bodies. Although many fuel their bodies with a lot of meat traditionally, Naples is a “shop local, eat local” community with markets and restaurants only carrying products that are locally grown. One thing that really stands out about Naples is the sense of community and belonging. There is something for everyone here in Naples, most residents are a part of a community that share similar healthy habits as one another such as pickleball, tennis, and even neighborhood community groups.

Lastly, many in the Naples community who have walked through our doors at Performance Optimal Health often give the answer of “I’m not stressed often” when asked about stress management. This community here is a very positive, upbeat, and motivated group. Naples is a great community to live in and demonstrates very similar qualities that Blue Zone communities do.

Kayla Michalik

Kayla Michalik, PT, DPT, is a physical therapist based in Naples who enjoys working with athletes, among other populations, such as outpatient orthopedics. She works with clients of all levels and age ranges, including young and professional athletes in sports ranging from hockey, football, volleyball, baseball, dance, and cheerleading.

Meet Kayla

Women & Wellness: Building a healthy foundation

In the first part of our Women & Wellness series, some of our women's health providers discuss why setting yourself up for success as early as possible is crucial, and why those early years matter so much.

March 4, 2024 | Danielle Pasquale, PT, DPT | Koren Bradshaw, MS, CDN, CLC

Setting yourself up for success as early as possible is crucial, yet often overlooked. Host and physical therapist Mike Beecher, DPT, is joined by women's pelvic floor physical therapist Danielle Pasquale, DPT, and nutritionist and lactation consultant Koren Bradshaw, CDN, to discuss why those early years matter so much.

They dive into bone health during adolescence and young adulthood, emphasizing a balanced approach to eating and body positivity to prevent future issues. Transitioning into the realm of childbirth, they share insights on the significance of pre/postnatal fitness, safe nutrition practices, and pre/postpartum pelvic health.

Listen here, or wherever you get your podcasts.

Danielle Pasquale

Danielle Pasquale, PT, DPT, is a physical therapist certified in dry needling, women's pelvic health, and pre/post-natal fitness. She has always had a passion for helping people, and decided to funnel that drive into physical therapy and teaching others how to live their healthiest life.

Meet Danielle

Koren Bradshaw

Koren Bradshaw, MS, CDN, CLC, is a nutritionist who specializes in working with new/expecting mothers and women’s health, as well as in autoimmune and thyroid issues, food allergies and sensitivities, celiac disease and anti-aging. Her previous experience includes working as a nutritionist and lactation consultant, as well as starting her own practice.

Meet Koren

What is your fitness age?

At Performance Optimal Health, we start by calculating a client’s fitness age before ever hitting the gym floor. The benefits of determining this key metric are not widely discussed, but can make a significant difference for those who want to approach fitness in a new way.

March 4, 2024 | John Lusk, CPT, CSCS

At Performance Optimal Health, we start by calculating a client’s fitness age before ever hitting the gym floor. The benefits of determining this key metric are not widely discussed, but can make a significant difference for those who want to approach fitness in a new way. Everyone is familiar with the concept of age based on the earth’s trips around the sun, the agonizing time spent in our youth counting down the days until we are older, or the days spent growing older whilst wishing we were younger. Much to our displeasure, this is data that cannot be changed or influenced by external factors, regardless of how hard we wish for it to be!

But what about our fitness age? Our fitness age is a scientific estimation of how old our bodies are based on fitness level and other health markers relative to those of the same gender and age group. This is a key metric when looking to live a long, healthy life and is an age that we can change through a myriad of factors, such as proper exercise and nutrition that make it possible to become younger. No, the date on your license won’t change (sorry), but you will be on your way to living and feeling younger!

To determine a client's fitness age, we start with a Performance Optimal Health Assessment. This assessment is an analysis of a client’s health across four pillars: exercise, recovery, nutrition, and stress management. We use this information as our basis to set health goals and to develop a comprehensive strategy to achieve success. We then run a series of additional assessments that test the client’s overall strength, grip strength, flexibility, and mobility as well as their ability to maneuver their own body weight. Next, we test VO2 max, which determines how much oxygen a person consumes and uses during exercise. This gives our providers a measurement of aerobic fitness level and provides valuable insight into current cardiovascular health which must be kept in top shape to ensure longevity.

The data collected from these assessments is then combined to calculate fitness age and allows Performance providers to formulate a tailored health program to reach a client’s personal goals. Additionally, our providers ensure that fitness age is continuously calculated for accuracy, tracked, and tested during each session to reduce the risk of injury and major health complications. The lower your fitness age, the more likely you are to exercise regularly to maintain a healthy body weight and remain in excellent cardiovascular shape. This greatly reduces the chance of life-threatening conditions such as heart disease, diabetes, and stroke, resulting in the ability to not only live longer than most, but to maintain a high quality of life!

John Lusk

John Lusk, CPT, CSCS, is a personal trainer and business development associate with over 15 years of experience and is certified in strength and conditioning training, elite fitness training, and nutrition. He has worked with many clients throughout the years, ranging from K-12 athletes to individuals looking to maintain balance, health, and wellness.

Meet John

How to optimize your pickleball game

At Performance Optimal Health, we want to serve as a resource​ and share with you simple, tangible steps you can implement​ to empower you to live better and play more pickleball.

February 10, 2024 | Larry Piretra, DPT, CSCS

Top exercises for pickleball athletes

• Dynamic warm-ups
  • Butterfly skips
  • Walking quad
  • Hamstring/calf reach
  • Walking lunges
  • High knees
  • SL kicks (Frankensteins)
• Resistance training
  • Pushups (chest, triceps)
  • Rowing (back strengthening)
  • Internal/external rotation w/bands or weights (shoulder stabilization)
  • Lunges and squats (glute and hamstring activation)
  • Planks/bridges - w/ or w/out bands (core stability)
  • Wrist curls/extension (strength and stability in wrist)

Staying hydrated

• Risks of dehydration
  • Can have a negative impact on performance, leading to cramping, fatigue, and a decrease in overall performance
• How to stay hydrated
  • Drink plenty of water pre, during and post-match
    • Pre: 17-20 oz (2-3 hours before)
    • Warm-up: 8 oz
    • During 7-10 oz (every 10-20 minutes)
    • After: 8 oz within 30 min of playing, 20 oz over the next 2 hours
  • Incorporate electrolyte-rich drinks, which replenish the body's mineral levels, ensuring optimal muscle function and hydration

Will Manzi

William Manzi, CEP, is an exercise physiologist and personal trainer who specializes in the ability to take care of any individual, regardless of any limitations. Over the past ten years, he has trained a variety of different individuals for over ten years, including US Navy SEALs, heart attack patients, and more. Through this, Will has been able to build his expertise, and add an arsenal of exercises to his toolkit that can be progressed or digressed depending upon the individual.

Meet William

Unleashing the power of wearable technology in healthcare

Wearable technology aids in improving healthcare outcomes in various ways. What sets these apart from your standard blood pressure cuff monitors, pulse oximeter, or other devices you see in a doctor's office or other medical setting, is the fact that these are devices you can wear every day. Here's how to make the most of them.

December 7, 2023 | Robert Mahlman, PT, DPT, OCS

Healthcare is a rapidly evolving landscape in which wearable technology has emerged as a game changer by offering individuals, an unprecedented opportunity to take control of their well-being. Wearables provide continuous monitoring and personalized insights which aid in exercise performance, recovery, nutrition, and overall stress management.

Wearable technology aids in improving healthcare outcomes in various ways. What sets these apart from your standard blood pressure cuff monitors, pulse oximeter, or other devices you see in a doctor's office or other medical setting, is the fact that these are devices you can wear every day. From Apple Watches to Oura Rings, FitBits to Whoop Straps, there are plenty of options for everyone.

When it comes to exercise, we are all used to wearables that will track steps, calories burned, and even heart rate while exercising. But with the current wearable technology, your average heart rate and current heart rate, heart rate variability, respiratory rate, stress levels, and even an EKG can be provided to you pre, during and post workout. This information is important with exercise as it allows the individual to see how their body responds to a specific program during the activity, and after. You can personally determine how hard the workout is, not only by a subjective feel, but also by the metrics your wearable provides.

Something that has become more important in optimizing your health and exercise is how you recover. While there are various ways you can promote recovery, such as getting appropriate sleep, mindfulness and massage therapy, wearable technology provides insight on how well those recovery tactics work on your body specifically. For example, after a stressful day or difficult workout, you may notice certain metrics will be out of their usual range. Then, by using certain recovery techniques, you can see how long and how effectively they return to baseline. This is important as it can help with managing injury risk, and overall optimization of an exercise program.

The use of wearable technology allows the average person to gain insight on their bodies, response to activities or stress, and then make an educated decision with objective data on how to recover best from that stress and build a program around it. With wearable technology, you are able to monitor your overall health regularly and watch for trends. This is some thing that when used appropriately can help decrease risk of injury across all ages, improve overall quality of life and health, and decrease stress on the healthcare system by promoting more accountability from the individual.

Robert Mahlman

Robert Mahlman, PT, DPT, OCS, is a board certified orthopedic clinical specialist and certified Schroth therapist who specializes in the treatment of various orthopedic injuries, along with scoliosis and concussion management.

Meet Rob

Understanding Metabolic Health Through Key Biomarkers

Metabolic health is all about having ideal levels of certain biomarkers, such as obesity, elevated triglycerides, HDL levels, insulin resistance, and blood pressure, among others. These markers are like checkpoints on the road to a healthy metabolism — here's what you need to know.

November 1, 2023 | Claire Petri, CPT

In the fast-paced world we live in, it's easy to overlook the intricate processes that keep our bodies running smoothly. One such vital process is metabolism, responsible for converting the food and beverages we consume into the energy we need to function. But how do you know if your metabolism is healthy and operating efficiently? In this article, we'll delve into the world of metabolic health and the essential biomarkers you should be keeping an eye on.

Metabolism at a glance

The metabolism is the engine that drives our bodies, determining how efficiently we burn and utilize calories. It's a complex network of chemical reactions that allows us to harness the energy we get from our diet. But just like any engine, it can experience hiccups. That's where metabolic health comes into play.

Metabolic health and biomarkers

Metabolic health is all about having ideal levels of certain biomarkers. These markers are like checkpoints on the road to a healthy metabolism. They include:

1. Obesity: This can be measured using waist circumference or Body Mass Index (BMI), with waist circumference often being a more accurate reflection of your health. This is because abdominal fat is strongly associated with increased health risks, particularly metabolic and cardiovascular issues.
2. Elevated triglycerides: Triglycerides are fats found in the blood and are a significant component of body fat. Elevated levels can be a sign of metabolic issues, as they are linked to an increased risk of heart disease and can indicate an imbalance in the body's energy storage and utilization.
3. HDL Levels (cholesterol): High-density lipoprotein (HDL) cholesterol is often referred to as "good" cholesterol. Maintaining healthy HDL levels is crucial for metabolic health because it helps remove excess cholesterol from the bloodstream, reducing the risk of plaque buildup in arteries and promoting overall cardiovascular well-being.
4. Insulin resistance: This condition can impede your body's ability to process and store sugar efficiently, potentially leading to various health problems, such as type II diabetes.
5. Blood pressure: High blood pressure is another important indicator of metabolic health; it can reflect the body's ability to regulate blood flow and energy utilization, and it is often linked to metabolic syndrome and related conditions.

Assessing your metabolic health

You might be wondering how you can assess your metabolic health. The most comprehensive tests are typically done in a medical setting, where a Comprehensive Metabolic Blood Panel (CMP) can provide a detailed look at these biomarkers, as well as other critical information about your health, such as fluid balance, electrolyte levels, kidney function, and more.

But did you know that there are also at-home metabolism tests available? These can give you a basic idea of your metabolic health and are a convenient option if you'd like to monitor your progress regularly. These at-home metabolism tests include options like metabolic rate calculators, home blood sugar monitors, and wearable fitness trackers that provide insights into your daily activity and calorie expenditure.

Improving your metabolic health

Once you have the results of your metabolic tests, what can you do to enhance your metabolic health? Let's break it down by the key biomarkers:

1. Obesity: Combat obesity by adopting a healthy lifestyle. Both proper nutrition and regular exercise and physical activity can help you maintain a healthy weight and boost the efficiency of your metabolism. In other words, your body will process and use calories more effectively.
2. HDL & triglycerides: The power of exercise and nutrition shines here. Just 60 minutes of moderate-intensity aerobic activity per week, combined with a diet rich in healthy fats like olive oil and nuts, can increase your HDL levels while reducing triglycerides.
3. Insulin resistance: Exercise, once again, is your best ally in the fight against insulin resistance. Regular physical activity helps your body process and store sugar correctly, with muscles playing a crucial role in this process. By ensuring your muscles are actively taking in glucose, you can prevent the accumulation of excess sugar in your body, which can lead to conditions like diabetes, PCOS, non-alcoholic fatty liver disease, and stroke.
4. Blood pressure: Stress management is a key player in maintaining healthy blood pressure. By finding effective ways to manage and reduce stress, you can significantly lower your blood pressure. Techniques like good sleep hygiene, regular massages, and meditation can be invaluable in improving your metabolic health and overall well-being.

In conclusion, keeping an eye on your metabolic health is essential for maintaining a healthy and vibrant life. By monitoring key biomarkers and making positive lifestyle choices, you can ensure that your metabolism is working optimally, keeping you energized and ready to face life's challenges. So, remember, it's not just what you eat, but how your body metabolizes it that truly counts!

Claire Petri

Claire Petri, CPT, is a personal trainer based in Greenwich and Darien who specializes in strength training and functional fitness. She enjoys working with both athletes and general population clients, and has experience with Pilates techniques, weight loss and pain management, helping clients overcome gym anxieties and learning proper movement patterns.

Meet Claire

The effects of body composition and insulin resistance on the heart

There are ways to prevent and manage cardiovascular disease through the lens of body composition and insulin resistance. Here's what you need to know.

November 1, 2023 | Optimal Health Uncovered

Dr. Alon Gitig joined host and physical therapist Michael Beecher to provide evidence-based insights into preventing and managing cardiovascular disease through a unique perspective. They emphasize that maintaining optimal muscle mass is not only beneficial for strength and mobility but also plays a significant role in reducing the risk of cardiovascular issues. In fact, studies show that individuals with higher muscle mass have a 30% lower risk of developing cardiovascular disease.

Furthermore, they highlight the alarming fact that insulin resistance, which isi often overlooked, is a hidden contributor to the development of cardiovascular disease and dementia, making it a critical aspect of overall health to address. Recent statistics indicate that approximately 34% of adults in the United States have some level of insulin resistance, underscoring the importance of addressing this silent epidemic. Join us in gaining a deeper understanding of these connections and the factual basis for better cardiovascular well-being.

Dr. Alon Gitig, MD, is a cardiologist based in Yonkers, New York who has been practicing for over two decades. He is affiliated with Mount Sinai Hospital.

Listen here, or wherever you get your podcasts.

What constitutes a healthy metabolism?

While genetics play a role in determining metabolic rates, there are several ways to optimize your metabolism for better overall health.

November 1, 2023 | Ashley Jerry, MS

The metabolism, often associated with weight management and energy levels, is the complex process of maintaining homeostasis by regulating energy balance, nutrient availability, and cellular functions necessary for survival and proper function. While genetics play a role in determining metabolic rates, there are several ways to optimize your metabolism for better overall health.

First, it is important to understand the signs of a healthy metabolism. Individuals with a well-functioning metabolism tend to maintain weight without excessive fluctuations. They have consistent energy levels throughout the day and experience minimal fatigue. Additionally, their digestion is efficient, leading to regular bowel movements and optimal nutrient absorption.

Physical Activity

One important factor in optimizing your metabolism is physical activity. Engaging in regular exercise not only helps burn calories, but also improves muscle mass. Since muscles require more energy than fat cells even at rest, having more lean muscle leads to an increased metabolic rate. Incorporating both cardiovascular exercises like running or swimming and strength training activities such as weightlifting can contribute to an active and healthy metabolism. Additionally, High-Intensity Interval Training (HIIT) workouts involving short bursts of intense activity followed by brief rest periods can boost your metabolic rate and increase calorie burn even after the session is over.

Nutrition & Hydration

Following a well-balanced diet also significantly impacts metabolic health. It is important to incorporate whole foods like fruits, vegetables, whole grains, lean proteins, and high-quality fats. Avoiding excessive consumption of processed foods high in added sugars and low-quality fats is key, as they can negatively impact your health and metabolism.

On the other hand, consuming more protein-rich foods, which have a higher thermic effect compared to carbohydrates or fats, leads to a higher metabolic rate. Protein also helps build and maintain muscle mass. Aim for lean sources such as chicken breast, fish, Greek yogurt, and legumes. Additionally, incorporating adequate fiber from sources like whole grains, fruits, vegetables, and legumes can support a healthy metabolism. Fiber aids digestion and helps regulate blood sugar levels.

Another way to optimize your metabolism is through proper hydration. Drinking enough water helps maintain cellular function and supports various metabolic processes within the body. Dehydration can temporarily slow down your metabolism; therefore, it is important to focus on water and electrolyte intake.

Stress Management

Adequate sleep is often overlooked, but it plays a crucial role in metabolic health. Sleep deprivation can disrupt hormone production, leading to increased appetite and cravings for high-calorie foods. It also affects the body's ability to regulate blood sugar levels properly. Aim for seven to nine hours of quality sleep each night to promote optimal metabolic function.

Lastly, stress management is essential for maintaining a healthy metabolism. When we experience chronic stress, our bodies release cortisol, a hormone that can lead to weight gain and hinder metabolic processes. Engaging in relaxation techniques such as meditation, deep breathing exercises, or hobbies that bring joy can help reduce stress levels and support a well-functioning metabolism.

To summarize: A healthy metabolism exhibits stable weight maintenance, consistent energy levels, efficient digestion, and regular bowel movements. Optimizing your metabolism involves incorporating regular physical activity into your routine, consuming balanced meals with an emphasis on protein, staying hydrated, prioritizing adequate sleep, and managing stress effectively. By adopting these lifestyle changes, you can enhance your metabolic health and overall well-being.

Ashley Jerry

Ashley Jerry, MS, is a nutritionist who specializes in a variety of fields, including food sensitivities, medical conditions, and sports nutrition. Her expertise includes gut health issues, weight loss, self-image and an overall understanding of nutrition, as well as treating a diverse range of medical conditions such as high cholesterol, high blood glucose levels, obesity, pregnancy, gastrointestinal function, anxiety, depression, and overall health.

Meet Ashley

How menopause affects the metabolism

Among the many changes that occur during menopause, including hot flashes, night sweats, and changes in mood, a shift in metabolism also occurs which can lead to further issues as a direct result of the decrease in estrogen production. Here's what to expect.

November 1, 2023 | Ashley Moriarty, PT, DPT, OCS

Among the many changes that occur during menopause, including hot flashes, night sweats, and changes in mood, a shift in metabolism also occurs which can lead to further issues as a direct result of the decrease in estrogen production. Some of these changes include:

Slower basal metabolic rate

Basal metabolic rate is the rate at which your body burns calories at rest. If BMR slows down, which some studies suggest it does by 100 kcal/day, but energy intake (food consumption) does not decrease in a similar way, then you may be at risk of increased fat mass.

Changes in lipid profile

Menopause causes an imbalance of cholesterol, low-density lipoprotein cholesterol, (LDL), triglycerides, and high-density lipoprotein (HDL) due to a sharp decrease in estrogen. This imbalance, termed dyslipidemia, is a risk factor for cardiovascular disease.

Changes in fat distribution and insulin resistance

This is a shift in which weight is distributed throughout the body, causing more fat to accumulate in the abdomen. Abdominal fat can increase the risk of metabolic disorders, cardiovascular disease, hypertension, and diabetes due to changes in insulin resistance. The accumulation of abdominal fat in women during menopause is associated with a decline in the production of the protein adiponectin. Adiponectin is important for the metabolism of glucose, as it makes the cells muscles and the liver more sensitive to the actions of insulin. Low adiponectin levels are associated with insulin resistance and thus higher levels of glucose.

Decreased muscle mass

Other hormonal changes the occur during menopause can lead to sarcopenia, or loss of muscle mass. This decrease in muscle mass can also contribute to a slower metabolism as muscle burns more calories than fat. As you already know, there is a higher risk of increasing fat mass in the postmenopausal stage, which accompanied by a decrease in muscle mass, can put you at increased risk of musculoskeletal injury.

Recommendations

In addition to consulting with a doctor who specializes in menopause and hormone replacement therapy, you can benefit from meeting with an optimal health provider who can assess and intervene with exercise, nutrition recommendations, and help create a comprehensive plan to minimize the effects of these changes.

Ashley Moriarty

Ashley Moriarty, PT, DPT, OCS, is a board certified orthopedic clinical specialist who is certified in dry needling and pre- and post-natal fitness.

Meet Ashley

Are women more susceptible to heart disease?

There is a common misconception that men have an increased risk of cardiovascular disease (CVD) compared to women. Recent studies have refuted this claim, stating that aging women have an increased incidence and severity of CVD compared to men.

October 6, 2023 | Chris Donato, PT, DPT

There is a common misconception that men have an increased risk of cardiovascular disease (CVD) compared to women. Recent studies have refuted this claim, stating that aging women have an increased incidence and severity of CVD compared to men.

The American Heart Association (AHA) reported in 2019 that males ages 60-79 had a 77.2% incidence of CVD, while females in the same respective age range had 78.2% incidence of CVD. In adults over 80 years of age, AHA reported females also had an increased incidence of CVD (91.8%) compared to males (89.3%). AHA also stated that from 2014-2017, 77.8% of women and 70.8% of men were diagnosed with high blood pressure or hypertension (HTN). The incidence of HTN in adults over 75 years old was 85.6% in females and 80% in men.

In women with diabetes, the risk of heart failure and risk of mortality due to CVD is increased compared to diabetic men. It was reported that incidence of mortality due to diabetic cardiomyopathy is higher in women than men, as diabetes is believed to negatively impact the protective effect of estrogen against CVD in premenopausal women.

The decline in sex hormones is also shown to increase the risk for CVD with onset of increasing age in both genders. While both genders experience a decrease in sex hormones, the decline is more significant in women following the onset of menopause. Estrogen is correlated with a lower overall incidence of CVD in premenopausal women. This further supports the indication that the steep decline in estrogen following menopause leads to an increased risk for CVD in aging women by 2-4x. Menopause also leads to increased incidence of high LDL cholesterol, HTN, diabetes, and obesity, which further elevates the risk for CVD in aging females.

However, men also experience an increased risk for CVD following a decline in the production of sex hormones. For example, studies report an increased risk for CVD in aging adult men associated with hypogonadism. This decrease in testosterone has an independent association with increased risk for acute MI in males with type 2 diabetes, as well as an overall increased incidence of CVD in men. In aging men, low testosterone levels have been linked to a higher risk for stroke. At 40 years old, men with serum testosterone levels below the recommended threshold have a higher risk of mortality due to CVD.

Other risk factors that put women at an increased risk for CVD include the steeper increase in systolic blood pressure in aging women. In adults over 75 years of age, hypertension is 14% more prevalent in females, leading to an increased risk for left ventricular hypertrophy, heart failure, and stroke. Also, women with a history of hypertensive disease during pregnancy also have an increased incidence of CVD later in life.

As mentioned earlier, although the risk of CVD in females is slightly higher than in men, increasing age has been found to have a significant correlation with the increased incidence of CVD in both genders. Therefore, it is essential to promote physical activity and lead a healthy lifestyle in order to minimize the modifiable risk factors and comorbidities associated with cardiovascular disease.

References

1. Rodgers JL, Jones J, Bolleddu SI, Vanthenapalli S, Rodgers LE, Shah K, Karia K, Panguluri SK. Cardiovascular Risks Associated with Gender and Aging. Journal of Cardiovascular Development and Disease. 2019; 6(2):19. https://doi.org/10.3390/jcdd6020019
2. Maas AH, Appelman YE. Gender differences in coronary heart disease. Neth Heart J. 2010 Dec;18(12):598-602. doi: 10.1007/s12471-010-0841-y. PMID: 21301622; PMCID: PMC3018605.

Chris Donato

Chris Donato, PT, DPT, is a physical therapist based in New Canaan who enjoys working with all populations. He specializes in working with athletes, especially overhead athletes, drawing from his time playing five years of club baseball at Sacred Heart University.

Meet Chris

Marathon Mondays: Get to the start healthy

In the final episode of our Marathon Monday mini-series, 5x Boston Marathon Division Winner Heather Pech joins the podcast to talk about her training process and how she keeps winning gold.

September 11, 2023 | Britt Gunsser, PT, DPT, OCS, CSCS | Brendan Copley, CSCS, ATC

Hosts physical therapist Britt Gunsser and personal trainer Brendan Copley, who are marathoners themselves, discussed what exactly makes Heather such a successful runner — from her nutrition to mentality, Heather breaks down everything that makes her a world record holder.

During the interview, Heather shares her running journey, highlighting the importance of paying attention to the finer details in training that can set athletes apart, as well as the crucial role of community and support in her running life and how she has cultivated a network over the years.

The hosts delve into Heather's approach to optimal health, touching on the four pillars of exercise, stress management, recovery, and nutrition. Heather shares insights into how she has evolved her recovery and rest strategies throughout her running career and provides valuable advice on balancing running with other life commitments. She also discusses the significance of cross-training to prevent burnout and shares her mental resilience strategies.

Heather wraps up the interview by recommending resources for aspiring runners, sharing her upcoming running goals, and reflecting on memorable races that have shaped her remarkable running career.

Listen here, or wherever you get your podcasts.

Britt Gunsser

Britt Gunsser, PT, DPT, OCS, CSCS, is a board certified orthopedic clinical specialist, certified Schroth therapist and dry needling specialist. She has completed extensive work on running rehabilitation and is an RRCA Running Coach.

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Brendan Copley

Brendan Copley, CSCS, ATC, is a personal trainer who specializes in working with endurance athletes and post-rehab clients. Brendan is a marathoner and former cross-country runner and has worked as an athletic trainer for Quinnipiac University’s cross-country and track teams.

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A stem cell is not a stem sell: understanding the different types of stem cell treatments, sources, and platelet-rich plasma

In recent years, stem cell treatments have emerged as a promising field in regenerative medicine, offering potential solutions for various health conditions. In this article, we will explore the contrasts between different stem cell treatments, their sources, and the role of PRP.

July 5, 2023 | Shane Foley, PT, DPT, OCS, CSCS

In recent years, stem cell treatments have emerged as a promising field in regenerative medicine, offering potential solutions for various health conditions. However, with numerous types of stem cell therapies and different sources of stem cells available, it's crucial to understand the key differences and make informed decisions based on the best medical evidence. Additionally, platelet-rich plasma (PRP) has gained popularity as a therapeutic approach. In this article, we will explore the contrasts between different stem cell treatments, their sources, and the role of PRP.

Embryonic stem cells (ESCs):

Embryonic stem cells are derived from human embryos. They possess remarkable pluripotency, meaning they can differentiate into any cell type in the human body. ESCs have immense potential for regenerative medicine, but their use is highly controversial due to ethical concerns surrounding the destruction of embryos. Currently, their clinical applications are limited.

Adult Stem Cells:

Adult stem cells are found in various tissues, such as bone marrow, adipose tissue, and blood. They are more specialized than ESCs and have a more limited differentiation capacity. However, they can still differentiate into multiple cell types, aiding in tissue repair and regeneration. Adult stem cell therapies have shown promising results in the treatment of conditions like orthopedic injuries, cardiovascular diseases, and autoimmune disorders.

Induced pluripotent stem cells (iPSCs):

iPSCs are adult cells that have been reprogrammed to revert to a pluripotent state, similar to ESCs. This breakthrough discovery has enabled the generation of patient-specific stem cells, avoiding the ethical concerns associated with ESCs. iPSCs have the potential to revolutionize personalized medicine, providing tailored treatments for individuals.

Cord blood stem cells:

Cord blood, obtained from the umbilical cord and placenta after childbirth, contains a rich source of stem cells. These stem cells are similar to adult stem cells and can differentiate into various cell types. Cord blood stem cells are commonly used in the treatment of blood disorders, immune deficiencies, and certain cancers. The collection of cord blood is non-invasive and poses no risk to the mother or baby.

Platelet-rich plasma (PRP):

PRP is a therapy that involves using the patient's own blood, specifically the platelet-rich portion, to promote healing. Platelets contain growth factors that facilitate tissue regeneration and repair. PRP is commonly used in orthopedics, dermatology, and sports medicine to treat conditions such as osteoarthritis, tendon injuries, and skin rejuvenation. Although PRP has shown promising results, more research is needed to establish its efficacy and determine the ideal application protocols.

Understanding the different types of stem cell treatments and their sources is crucial for making informed decisions about potential therapies. While ESCs possess immense potential, their use is limited due to ethical concerns. Adult stem cells, iPSCs, and cord blood stem cells offer more practical alternatives with promising therapeutic applications. Additionally, PRP has gained popularity as a regenerative treatment option, harnessing the body's natural healing capabilities.

It is important to note that the field of stem cell research and regenerative medicine is still evolving. As more evidence and clinical trials emerge, the efficacy and safety of these treatments will become clearer. It is recommended to consult with healthcare professionals who specialize in regenerative medicine to explore the most appropriate options for your specific condition. Being educated on the sourcing and type of stem cell is vitally important.

Shane Foley

Shane Foley, PT, DPT, OCS, CSCS, is an orthopedic specialist who is certified in strength and conditioning, dry needling, and the Schroth Method. He has a deep passion for building relationships, helping people accomplish their goals and leading people to optimize their performance.

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How to prepare for spine surgery

Back surgery can potentially be a very scary and stressful procedure, but there are a variety of ways to ensure you have the best recovery possible.

May 26, 2023 | Larry Piretra, PT, DPT, OCS, SCS

Back surgery can potentially be a very scary and stressful procedure, but there are a variety of ways to ensure you have the best recovery possible. Some common back surgeries within the cervical, thoracic, and lumbar spine include diskectomies, laminectomies, fusions, scoliotic surgery, and kyphoplasty. The steps leading up to your surgery and after are vital to successful long-term outcomes.

The actions you take prior to surgery can help set up success immediately post-operation. Simply speaking, the better shape your body is prior to surgery, the better shape your body will be after surgery. Through the prehab process, your physical therapist can help discuss what the process following surgery and what motions will be beneficial vs potentially harmful. It is extremely important to follow your physician’s instructions as certain surgeries have restriction with movement (e.g. no bending, lifting, or twisting for six weeks).

Your body will be undergoing some trauma through the surgical process; therefore, aiding in the recovery is imperative to positive surgical outcomes. Cryotherapy is a great treatment to help naturally aid in your body’s own healing process. Benefits from cryotherapy include reduction in pain from inflammation, reduced muscle tenderness, immune system boost, and renewed skin/blood cells. Infrared sauna may also be a potentially useful tool post-surgery to aid in healing through improved circulation, stress reduction/improved sleep, detoxification, improved immunity, and natural wound healing. Both cryotherapy and sauna are great options, but they should both be cleared by a medical professional prior to utilization.

Proper nutrition should be at the forefront of every healthy individual’s mind, especially when recovering from a spinal surgery. One’s activity levels may be temporarily limited after surgery which makes the nutritional component that much more important. You will likely need to increase protein intake following spinal surgery, as it is one of the keystones within your diet that builds and repairs your body. Foods with high protein amounts include fish, poultry, beans, eggs, lentils, and nuts. Appropriate hydration is also imperative to healing process after spinal surgery, as this helps nutrients disperse throughout your body and support healthy joints and musculature surround the spine.

Spinal surgery can take a toll on one’s mental health just as much as their physical health, but there are plenty of strategies to help overcome this obstacle. Education and not being afraid to ask questions are key to understand the full process from surgery through recovery. This includes speaking with your physician, physician assistants, physical therapist, and friends/family who may have undergone a similar procedure. The best thing you can do leading to spinal surgery is prepare and plan the first weeks following, understand the timeline of recovery, and practice relaxation techniques. Your outlook can have a major influence on your recovery, as those with lower levels of stress/pain catastrophizing can have better surgical outcomes.
Always ensure you have your support system when undergoing spinal surgery, which can include your friends/family, physical therapists, physician, or even a support group. With these tips, you will set yourself up for success and ensure you have the best possible outcomes.

Larry Piretra

Larry Piretra, PT, DPT, CSCS, TPI-M2, is a physical therapist and strength and conditioning specialist who serves as the Naples Site Lead. As a Titleist Medical and Fitness Professional, Larry also serves as the Golf Programming Lead for Performance.

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