Take a look at our April newsletter!
APRIL 2024
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‘JAKEISMS’ PART DEUX Sage Wisdom and Advice
April is here already and Q1 of 2024 is in the books! And I’ve gotta tell ya, this Q1 was an absolute RECORD for us at Berman Inc! We set all-time records in the PT room, both Naples and Bonita golf rooms and upstairs in the health and wellness department. We had the most returning customers ever who were focused on PREVENTION and MAINTENANCE, which was extremely rewarding for me. It’s almost like you’re starting to actually hear me when I say an ounce of prevention is worth a pound of cure. And then we met a TON of new clients who are now officially welcomed into the Berman Inc. family, which was icing on the cake. In April last year, I did something for the first time in this newsletter. I gave you my best Jakeisms , all summarized short ‘n’ sweet and straight to the point. A ton of you loved that, as you were able to pass that edition along to your friends and family members who really needed to hear it. So, here we go again; here are my top take-home messages. These are the things I really want you to know and hopefully believe. And if you don’t believe me, I hope you call me out on them! This will force me to back up my statements, which will further confirm that I do know what I’m talking about and this isn’t just propaganda or clickbait. Right out of the gate, let’s just make sure we are 100% clear — health insurance and pharmaceutical companies prioritize PROFITS over patient outcomes. This has been proven time and time again, dating back to the 1940s. For way more on this, make sure you go back and listen
to episode 130 of “The Berman Method Podcast” and please share that episode with a dear friend or family member who needs to hear it. Big Pharma is in the business of “client retention” and not curing anything at all. This is clearly noted in the fact that every single pharmaceutical medication has at least one side effect that requires another pharmaceutical to “treat” that side effect, which comes with its own side effect, and so on. To make things worse, I don’t know a single pharmaceutical that actually treats the root problem. Said differently, all pharmaceuticals treat your symptoms and not the actual problem that caused those symptoms in the first place. Let’s take a simple blood pressure or cholesterol medication as an example. Your primary care physician prescribes those to lower your blood pressure or cholesterol BECAUSE your doctor doesn’t have enough time (due to health insurance reimbursement constraints) to sit and talk with you about why your blood pressure or cholesterol is high in the first place. Nine out of 10 times, it’s because of the foods you’re eating and/or the sedentary lifestyle you're living. But because it’s so “normal” and socially acceptable, you don’t even think to question it and attribute it to “a normal part of the aging process.” Next, your orthopedic surgeon gets paid A LOT of money to operate. And a little side note, most orthopedic surgeons have equity in the surgery center
where they operate (this is a fact and completely legal)! You must understand that they are experts at operating. They are NOT experts in avoiding surgery OR recovering from surgery! I say this because you must understand whom you are asking for advice or listening to. If your goal is to avoid surgery OR to get the best rehab after surgery, why in the world would you listen to somebody who is not an expert in those fields? Let me be even more clear — consult with a surgeon if you need to have surgery. Consult with a physical therapist if you’re trying to avoid surgery or want to recover from surgery. And take whatever the surgeon says about avoiding surgery or recovering from surgery with a grain of salt. Now, here’s when I think you need to have surgery on the most common joints. Neck: If we can’t find a position of relief from radiating symptoms down your arm AND you have strength deficits in the affected arm. Shoulder (rotator cuff): If you can’t raise your arm above shoulder height without hiking your shoulder up toward your ear. Lower back: The same as the neck as stated above. Knee replacement: If you’ve failed PT at Berman PT, NOT because it’s “bone on bone.” I’ve had hundreds of clients come to me with “bone on bone” X-rays who completely avoided surgery after aggressively
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7 Astonishing Facts About the Human Body
The human body is as strange as it is amazing. While we live in them for our entire lives, they are nonetheless mysterious. From enlarging hearts to our walking speed, the human body is fascinating and puzzling. No. 1: When you wake up, you’re 1 centimeter taller than when you went to sleep. During the day, gravity compresses cartilage between your bones, making you shorter. Lying down for a prolonged period allows your body to return to its 1-centimeter taller self. No. 2: Most humans spend 92 days of their lifespan sitting on a toilet. That’s over a third of a year! Consider cutting down the time by leaving the phone outside. No. 3: Over your lifetime, you have about 1,000 different skins. Your largest organ replaces itself every 27 days, shedding 30–40 thousand dead skin cells a minute. No. 4: By age 70, your heart beat 2.5 billion times. Every day, it beats around 100,000 times on average and 35 million times annually. Not everyone has the same heartbeat, so it may vary. No. 5: The average person could walk around the Earth in 691 days if they walked 12 hours daily. While walking speed varies depending on age, gender, and health, the
average person can walk 36 miles every 12 hours. Since the Earth’s circumference is 24,901 miles, those 36 miles ensure humans can meet their around-the-world goal in 691 days (not including obstacles like mountains and oceans). No. 6: Tongues have anywhere between 2–10 thousand tastebuds. Every tastebud has 50–150 cells dedicated to tasting food. The large discrepancy comes from aging. As we grow older, we lose taste buds. Kids love sugar so much for a reason.
No. 7: Ears never stop getting bigger. It’s not because they’re growing but because gravity gradually stretches them as the years pass. The human body is its own universe, composed of over 36 trillion cells interacting with each other. It has exciting facts; listing a fraction in any article is impossible. Celebrate the complexity of your body and nature’s magnificence.
5 TIPS FOR SUSTAINING YOUR EXERCISE ROUTINE
of achievement that will fuel your motivation to continue. 2. Create a Schedule Just as you schedule appointments and meetings, prioritize scheduling your workout sessions. Designate specific days and times for exercise, treating them with the same importance as any other commitment. This structured schedule helps integrate exercise into your routine seamlessly. 3. Find Exercises You Enjoy Exercise shouldn’t be a monotonous chore. Exploring various activities to find those you genuinely enjoy will help you remain consistent. Whether it’s rock climbing, hiking, cycling,
term commitment as the exercise is something you want to do. 4. Enlist a Workout Buddy Journeys are more enjoyable when shared. Find a workout buddy who shares similar fitness goals and schedules. Exercising with a friend will establish accountability and bring a fun social element that encourages staying on track. 5. Be Kind to Yourself Understand that setbacks are natural. If you miss a workout or face setbacks in your fitness journey, that’s okay! Be kind to yourself and avoid self- criticism to just focus on recommitting to your routine. Consistency is built over time, and resilience is crucial in maintaining it. You can’t be resilient without assuring yourself that you can do it despite the challenges.
Beginning a journey toward a healthier, more active lifestyle is commendable; one key to success is a consistent commitment to exercise. Here are five tips to ensure you’re consistent in your journey. 1. Set Realistic Goals Establishing realistic goals is the foundation of a consistent exercise routine. Instead of aiming for dramatic changes overnight, focus on incremental milestones. Celebrate these little wins to foster a sense
Zumba, or aerobics, you need to find engaging activities that you love. This will increase the likelihood of long-
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Nutrition trends come and go, but a holistic diet is a timeless approach to nourishing the body, mind, and spirit. Holistic nutrition is rooted in the belief that well-being encompasses more than physical health. Let’s explore what a holistic diet is and how it can affect you. At the core of a holistic diet is the idea that food is not merely fuel but a source of energy that influences every aspect of our being. This diet focuses on whole, unprocessed foods, with an emphasis on organic and locally sourced ingredients. The idea is that you can improve and optimize your overall health and well-being by choosing foods in their most natural states, devoid of additives and preservatives. Incorporating this mode of mindfulness and intentionality into your eating habits is a key aspect of holistic diets. By paying attention to where your food comes from and what is in it, individuals can cultivate a deeper connection with their meals. Learning about who grows your food will also promote a human connection to food, often forgotten in this age of industrialization. Bringing that mindfulness and attention to texture, taste, and how food impacts your body will encourage better digestion and nutrient absorption. A Diet Should Be Balanced EATING WITH INTENT
skin health, and mental health. Holistic diets recommend pure, filtered water over juice, soda, and mineral or sparkling water as a primary beverage choice. Water will further help digestive processes and complement the cleaner food you’ve added to your diet. A holistic diet can be part of a lifestyle that nourishes a whole person. By focusing on unprocessed foods, intentionality toward foods, and the interconnectedness of bodily systems, you begin a journey toward well-being within your body. It’s a reminder that true wellness involves every aspect of ourselves.
Furthermore, holistic diets often spotlight hydration. Adequate water intake is crucial for maintaining bodily functions, but it encourages detoxification,
GRILLED STEAK WITH CHIMICHURRI SAUCE Savor the flavor with our mouthwatering grilled steak, paired perfectly with vibrant chimichurri sauce.
Continued from Cover ... strengthening the glutes and core the RIGHT way. Feet: Don’t even get me started on the feet. Feet are like “The New World” to Western medicine, and I’m your “Lewis and Clark.” Please just ask me before you let anybody cut open your feet! With all that being said, I’ll leave you with this thought. We don’t hesitate to spend thousands every single month on our mortgage and car payments, yet we dread spending thousands on our own health to keep our bodies running optimally. You are only in your house and your car a fraction of your life, but you are in your body 100% of your life. Don’t you think you should be spending a little more money on
INGREDIENTS
For the chimichurri sauce: • 1 cup fresh parsley, chopped • 2 cloves garlic, minced
• 2 lbs steak
• Juice of 1 lemon • 2 tbsp olive oil • 1 tsp red pepper flakes • Salt and pepper, to taste
(flank, sirloin, or skirt steak)
• 2 tbsp olive oil • Salt and pepper, to taste
DIRECTIONS
making sure your body doesn’t give up before your car?
1. Preheat grill to medium-high heat. 2. Rub the steak with the olive oil, salt, and pepper.
3. Grill the steak for 4–5 minutes per side or until it reaches desired doneness. 4. Meanwhile, make the chimichurri sauce: In a small bowl, mix together the parsley, garlic, lemon juice, olive oil, red pepper flakes, and salt and pepper. 5. Let the steak rest for 5 minutes before slicing. 6. Serve the steak with the chimichurri sauce and enjoy!
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1. ‘Jakeisms' Part Deux 2. Extraordinary and Unusual Facts About Your Body INSIDE THIS ISSUE
Unlocking the Power of Consistency
3. Exploring the Holistic Diet Lifestyle Grilled Steak With Chimichurri Sauce 4. Celebrities Standing Up to End the Mental Health Stigma
BREAKING THE STIGMA Adele, Markle, and Reynolds All Speaking Up
Mental health awareness is an ever-evolving landscape as more people speak candidly about their struggles. Celebrities have played a large role in fostering solidarity to break the stigma associated with mental health issues.
During a 2021 interview with Oprah, Meghan Markle revealed that she experienced suicidal ideation as a “frightening constant thought.” She, too, wants to be candid about her struggles so others feel less alone. At the Ripple of Hope Awards gala in New York City, she said, “We all need to, when we can, if we feel brave enough, to just speak honestly about your own experience. It gives other people space and the courage to do the same, but more than that, to really feel like you’re not alone because I think that is often what can be the largest hindrance when you feel that way; you don’t see a way out.” There is power in truth, and by sharing their experiences, celebrities become powerful catalysts for change. They can and have challenged societal pressures to stay silent and foster an environment where mental health issues are destigmatized and prioritized. As they continue championing candidness, the global conversation will hopefully become more compassionate and understanding toward mental wellness. If you or someone you know is having a difficult time, call or text 988 to reach the suicide and crisis lifeline. This hotline is free, confidential, and available 24/7.
Even superheroes struggle with mental health issues. Ryan Reynolds, Deadpool himself, has shared that he’s struggled with anxiety. When he was young, he was incredibly shy and would make
Photo credit: Wikimedia commons, Flickr, Marcen27, Adele 3 (26102821816).jpg
self-deprecating jokes to cope. Many people of all ages can relate to this feeling, and his openness can help others feel more comfortable asking for help. Adele revealed she has bipolar disorder in 2022, and her decision to share her journey shows these conditions can affect anyone, regardless of their achievements or public image. She’s shared that she attends therapy and is dedicated to breaking any stigma associated with mental health challenges to set an empowering example for those struggling in silence.
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It has been a beautiful start to 2024. The girls are thriving off sunlight, boat time, and family members visiting. Mom and Dad are trying to keep up with the new sports activities and attitudes running through the house! We celebrated Vera Kay’s first birthday in February and Stella June’s fourth birthday this month! The years are short! Stella June and Vera Kay Update!!
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SUPPLEMENTS: To Take or Not To Take
The Hot Topic Should you take supplements or should you avoid supplements? There is no “one good answer” or “one size fits all answer” here. Let’s break it down. What Are Supplements? Supplements or Vitamins are capsules, gummies, liquids, sublinguals, or topicals that are utilized by humans to add nutrients to their diet. Vitamins are a type of supplement. Supplements as a whole add nutrients but should not be used to replace nutrients in our diet and through our food. What Is the Point? So, what is the point of vitamins and supplements if we are eating whole foods and getting nutrition through our meal plan? Who should take vitamins and supplements? What kind of vitamins and supplements should we actually take? Do we need certain supplements? As we mentioned briefly above, supplements add nutrients to the dietary component of your health but should never replace dietary options. We should not be taking fiber supplements and omitting vegetables throughout our diet and say that our fiber needs are met. Whole foods provide a multitude of nutrients to our body other than these specific vitamins. Supplements and additional vitamins should be used to improve our values and augment our meal plan. Individuals with a leaky gut or gut permeability and may not absorb nutrients efficiently from their diet. Individuals who have had abdominal surgery, bypass, or diseases that reduce the ability to absorb nutrients. Individuals who do not have a balanced diet, thus they lack important nutrients. Individuals with diagnoses such as Type II Diabetes which reduce their ability to absorb certain vitamins to the correct areas of the body. Vitamin and nutrient levels should be evaluated via blood prior to starting supplements and vitamins. Some Vitamin levels can get to toxic levels if we take too much or if we take them and don’t need them. In addition, some vitamins and supplements can actually interfere with certain medications that you may be taking. Some common vitamin levels that can be checked via blood to see if you need additional help would be Vitamin B12, RBC Magnesium, Vitamin D, Folate, and Ferritin. You may have other lab values checked like Cholesterol Panel, Cortisol, Blood Sugar evaluation, Inflammatory Markers, Histamine Level for Allergies, and more that can suggest supplement use.
Wait, What? Yes, Supplements can be used to improve your lab values, inflammation, pain, sleep, energy, and more. What isn’t discussed enough, though — is that supplements can also be used to help improve values like your cholesterol, inflammation, thyroid function, blood sugar control, sleep, stress response, mood, and more. Supplements are actually not Food-Drug Administration approved. This doesn’t mean that they aren’t safe, though you need to find the right brands. There are many brands who actually have their ingredients studied, tested, and approved by second party research labs to ensure their safety. Supplements are going to be most effective when they are used in conjunction with the proper food intake.
Where Do I begin? If you find through blood testing or through other
recommendations from medical providers that vitamins and supplements are necessary, choosing the right one(s) is vital. First: 1. Do you have a quality brand of supplement and vitamin that you are going to consider? Have you had the proper blood testing to get a baseline of your levels? 2. Do you truly know how much you should be taking as far as the dosages of individual supplements? 3. Have you discussed with your provider or a functional medicine provider to make sure none of the supplements interfere with your current medications or medical history? 4. Is your meal plan going to allow the supplements to work to their maximum effect? Second: 1. Always make sure you have the proper follow up to make sure your doses of supplements are working for you and are at a maintainable level for your body. 2. Do you have someone that can help you to review your meal plan to make sure it is maximizing the effects of your supplements and vitamins for your goals? Our goals do change, our body changes, our needs change — this needs to be evaluated, re-evaluated, and re- evaluated again. 3. If any medications are added or changed, your supplements and vitamins should be re-evaluated as well! –Jenni Berman PA-C, CPT, CNS, CICI OWNER, BERMAN HEALTH AND WELLNESS
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