Check out our May newsletter!
MAY 2025
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Kid Joys and New Workshops! STAY ACTIVE WITH OUR HELP
May is here, and we locals are finally taking a much-needed breather after an exciting and incredibly busy past four months. This past quarter was by far the busiest and most rewarding we’ve ever had at Berman Physical Therapy. I met so many amazing new people and had the pleasure of welcoming back many longtime clients. Not a single day went by that I wasn’t excited to come into the office. Even in the final days of April, clients from 5–6 years ago found their way back, and it was such a joy catching up! On a personal note, the icing on the cake is that I now officially have a 5-year-old daughter who has self- appointed herself as the manager of our family! There seems to be something about being the oldest daughter that comes with an automatic leadership role. I never imagined a 5-year-old could be so persuasive and have such impressive negotiation skills — all while being sweet and “smooth.” Every time Stella comes out of left field with a request, it catches me off guard because she sounds like a 16-year-old! And to top it off, she definitely inherited my headstrong determination. Vera and Walker are also thriving! Vera’s vocabulary is skyrocketing, thanks to Stella’s daily “repeat after me” game on the car rides home from school. And Walker? He’s becoming quite the little character with his full-faced smiles and cooing noises. It’s amazing how different all three kids are — none are anything
alike as babies! And contrary to what I expected, Walker, as the third child, is the neediest of them all. I always heard that the youngest (of three) is supposed to be the most laid-back, but that rule definitely doesn’t apply in our family. Not that it’s a bad thing — he just really likes being held and doesn’t want to be left out of conversations! Shifting gears back to you — summer is here, and historically, this is when many of you start getting a little lax with your exercises. Every year, as everyone heads north to enjoy time with grandkids, beach days, and summer travels, the consistency we built during snowbird season starts to slip. By mid-summer — around the Fourth of July — momentum tends to plateau, and before you know it, things start going in the wrong direction. The tricky part? You usually don’t feel the aches and pains creeping back in until it’s too late. By the time October rolls around and you return for your fall check-up, you’re often nowhere near as strong and mobile as you were when you left in April or May. That’s why I’m trying something new this summer! I’ll be hosting monthly workshops — both in person and virtual — so there’s no excuse not to attend. These workshops will focus on simple, effective movements and stretches to keep you progressing and avoid regression. And for all my golfers out there, I’m especially excited about our golf workshops! Trust me, this summer is going to be a blast. These workshops are
completely free, simple, and incredibly beneficial — so don’t miss out! (See the next page for more details.) I’ll leave you with this thought: We don’t get old and then stiff — we get stiff and then old. If you’ve been around me long enough, you’ve probably heard me say this before, but it’s worth repeating because it’s the absolute truth. Too many people assume that aches, pains, and stiffness are just a normal part of aging — but they’re not. These issues arise when you stop pushing yourself outside your comfort zone. Walking every day is great, but if that’s all you do, it’s not enough to keep you truly mobile and active. The best way to ensure you keep progressing and avoid regressing is to have someone who cares enough to push you — and, yes, sometimes even yell at you — to work harder. And in case you’re wondering who that person is … check the signature on this article!
See you at the workshops!
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Your Midlife Molecules Are Revolting TIME TO TAKE CONTROL
No matter what we do, we can’t stop time. We grow a little older as every minute, hour, and day passes. We might not feel older mentally, but our bodies don’t move as well as they used to. It seems like it would happen as a slow, natural progression, but many people report feeling an onset of aging once they cross certain thresholds. A recent study by Stanford University researchers found that our bodies age faster when we enter our mid-40s and early 60s than at any other point in life. The study reviewed data from 108 people who donated blood and other biological samples throughout several years. Through their efforts, researchers found that nearly 81% of the studied molecules demonstrated age-related fluctuations when subjects reached their mid-40s and early 60s. Both age groups sustained molecule changes related to cardiovascular disease, caffeine metabolism, and skin and muscle groups. Those in their mid-40s saw changes related to alcohol metabolism, and those in their early 60s had changes in immune regulation and kidney function.
The results of the study may make you feel powerless to stop these molecular changes once you reach these specific ages. However, like most health-related scenarios, you can take action to help offset age-related changes. Maintaining a balanced diet is one of the best ways to do this. You can eat more fruits, vegetables, whole grains, and healthy proteins to improve and maintain your heart health. Eggs, chicken breast, and salmon can help strengthen your muscles. Citrus, leafy greens, and ginger are great for immune support. If you’re already committed to a healthy diet and are still worried about these changes, incorporate more exercise into your daily routine. Also, remember to get quality sleep. A regular and sound sleep schedule benefits our health in more ways than one.
Aging doesn’t have to be stressful or scary. Knowing what to expect and countering potential obstacles will help you enjoy a long life full of happy moments! SPRING FAMILY PICNICS MADE EASY DITCH THE STRESS, EMBRACE THE FUN
keeps kids entertained between bites, but a park isn’t the only option. The beach, a local lake, or a mountain picnic area are all fantastic for a family picnic. Just remember bug spray and sunscreen and find a shady spot on hot days. Don’t overthink the menu. Picnics are all about the food, but that doesn’t mean you have to fuss over the menu. Keep things simple, and choose items that can withstand time outside the cooler. Easy-to-eat options like sandwiches, fruit, and finger foods are tasty and quick to prepare. Add variety with veggies and hummus or cheese and crackers. For an extra treat, grab premade cookies or brownies. Lemonade, juice, and fruit-infused water are refreshing options and keep everyone hydrated
without the caffeine. Bring an insulated cooler for drinks and food, and don’t forget wet wipes for easy cleanup. Create a cozy, kid-friendly setup. The picnic blanket is a great start, but you can take things up a notch with a few extras. Plush blankets, throw pillows, and lawn chairs offer comfortable sitting and lounging options. Pack entertainment as well; outdoor games, like Frisbee and ring toss, and a portable speaker to add to the fun. Don’t forget — it’s about family! Family outings shouldn’t be stressful; the best ones are sometimes the simplest. Instead of worrying about perfect details, focus on spending time together outdoors, relaxing, and enjoying good food and even better company.
When was the last time you gathered the family, threw down a blanket, and enjoyed a meal together in the warm sun? A picnic is the perfect springtime activity, but the planning and food prep can make it seem like more hassle than it’s worth. The truth is, however, that picnics don’t have to be complicated. Here are four tips for planning easy family picnics. Pick the perfect picnic spot. When choosing a location for your picnic, think about how your family would like to spend the day. A park with open fields and playground equipment
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LIVE LONGER, LIVE SMARTER
Biohack Your Way to a Healthier Future
TAKE A BREAK! We all want to live long, healthy lives, but achieving this feat is not as easy as speaking it into existence. It requires intentional actions to extend a lifespan and keep illness and chronic conditions at bay. While diet and exercise play a vital role in our health, a new emerging trend is producing promising results. Biohacking utilizes biology, technology, and self-experimentation to optimize our bodies and minds. One unique aspect of biohacking is personalization. We all have different bodies, so we all need a customized program to maximize our health. To try biohacking, you must first reflect on your health and identify an area you want to improve. You then figure out how to fix that problem area by adjusting your diet, lifestyle, or exercise routine. Then, test your hypothesis, recording detailed results from your efforts. Here are three forms of
biohacking you can try using to boost your brain and body. Get your blood tested. Biohacking is all about making data- driven decisions about your health, but how can you make changes without knowing where your health stands? Blood tests provide insight into what you need to fix and allow you to track
your progress to ensure you’re making significant progress. Experiment with extreme temperatures. Spending time in a sauna is a great way to increase relaxation, improve heart health, reduce inflammation, and lower cholesterol. However, taking a cold shower or an ice bath could improve circulation, enhance your immune system, reduce inflammation, and more. Add brain games to your daily routine. Your mind is just as important as your body for a long and healthy life. Playing brain games like sudoku, crossword puzzles, and Scrabble can help keep your mind sharp and focus fresh. Phone apps have made it easier than ever to enjoy new brain games! Though there’s a lot of trial and error involved, once you find what works for your body, you’ll never look back.
Slow Cooker Shredded Beef Lettuce Cups
Inspired by TasteOfHome.com
INGREDIENTS • 1 boneless beef chuck roast (about 2 lbs) • 3 medium carrots, peeled, chopped • 2 medium sweet red peppers, chopped • 1 medium onion, chopped • 1 8-oz can unsweetened crushed pineapple, undrained
• 1/2 cup reduced-sodium soy sauce • 2 tbsp packed brown sugar • 2 tbsp white vinegar • 1 garlic clove, minced • 1/2 tsp pepper • 3 tbsp cornstarch • 3 tbsp water • 24 lettuce leaves for serving
1. In 4- or 5-quart slow cooker, combine roast, carrots, peppers, and onion. 2. In small bowl, stir together the next 6 ingredients; pour over roast. 3. Cover and cook on low for 6–8 hours. Remove roast, let cool slightly, then shred. 4. Skim fat from cooking juices, then transfer juices and vegetables to a small saucepan; bring to a boil over high heat. 5. In a small bowl, combine cornstarch and water, stir mixture into juices, and cook 3–4 minutes until sauce is thickened. 6. Return beef, sauce, and vegetables to slow cooker; cook for 10–15 minutes. 7. Serve beef in lettuce leaves. DIRECTIONS
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501 Goodlette Road North, C-100 Naples, FL 34102 239-431-0232 | www.bermanpt.com Hours of Operation: Monday–Friday 8 a.m. to 5 p.m.
INSIDE THIS ISSUE
1. Join Our Workshops to Stay Active!
2. You Can’t Stop Time, But You Can Slow the Damage Secrets to a Stress-Free Family Picnic 3. The Biohacking Revolution You Can’t Afford to Ignore Slow Cooker Shredded Beef Lettuce Cups
4. Why You Should Focus on Fitness Instead of Weight Loss
Why Fitness Beats BMI in Predicting Long-Term Health For years, we’ve been told that FIT AT ANY SIZE
fitness. Researchers behind this new study argue that aerobic fitness — how efficiently your heart, lungs, and muscles work together — is a much better indicator of health than weight alone. They found that individuals with higher VO2 max, which measures oxygen use during exercise, had significantly lower risks of death. On the flip side, those with lower VO2 max were 2–3 times more likely to die from any cause, regardless of their BMI. The good news? Improving fitness doesn’t require drastic measures. You don’t need to train for a marathon or spend hours in the gym to boost your aerobic health. The key is consistency — moving your body in an enjoyable and sustainable way. Start with simple
maintaining a “healthy” weight is the key to longevity. But new research suggests that fitness — not the number on the scale — is the real game-changer. A 2024 study in the British Journal of Sports Medicine found that people who are physically fit, regardless of their body weight, had a lower risk of death than those who were unfit — even if those unfit individuals had a “normal” BMI. Simply put, being active is far more important than being thin for long-term health. BMI, or body mass index, has long been used to measure health risk, but it only considers weight and height, ignoring more crucial factors like muscle mass, cardiovascular health, and overall
activities like a daily 20-minute walk, gentle stretching, or a few sets of bodyweight exercises. If joint pain is an issue, try swimming or water aerobics, which provide a great workout without putting stress on your knees or hips. Health isn’t about fitting into a certain dress size — it’s about staying active, feeling strong, and making movement a part of your everyday life. So, forget about obsessing over the scale and focus on what matters: moving more and living better.
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GOLF WORKSHOP! MOVE BETTER. GAIN DISTANCE. IMPROVE CONSISTENCY. 3 simple tips to help: • Increase shoulder turn. • Generate more power from your core and glutes. • Use the ground and load your trail leg during the backswing. • Generate more clubhead speed WITHOUT adding more tension. • Improve your balance to help you swing through. • Avoid the big misses left and right off the tee. • PLUS an Added BONUS to be revealed at the end of the workshop! This will be held IN HOUSE at our Downtown Naples location on: THURSDAY, MAY 1, 2025, AT 3 P.M. ONLY 5 SPOTS AVAILABLE, so don’t wait!! This is completely FREE and you won’t want to miss it! Call or text 239-431-0232 or email Distance@bermangolf.com NOW!!!
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Ryze Mushroom Coffee — What Is the Rave?
Have you been told that caffeine is really inhibiting your health — affecting long-term brain function and health, reducing bone density, decreasing important vitamin levels, and increasing oxidative stress? Are you worried that the coffee (or tea or chai) you’re drinking might have “mold” in it? Have you been considering weaning off coffee because you don’t like it without an ungodly amount of unhealthy creamer (with seed oils) or sugar? But wait. I need coffee (or tea or chai). I cannot live without my caffeine. “I will literally be dragging without it.” “My brain does not function without my coffee.” “I am really not a nice person without my tea first.”
and adaptogens, which contain no artificial caffeine and, overall, less caffeine than other caffeinated coffee products. However, the adaptogens provide more brain focus and stimulation. Adaptogens, derived from plants and medicinal mushrooms, help the body resist stress and improve resilience. Medicinal mushrooms increase antioxidants, which help protect the body from toxins, oxidative stress (internal systemic stress), and premature aging. They can also help improve the immune system and aid as a prebiotic to promote healthy digestion and a healthy gut microbiome. There are even studies showing that mushrooms improve liver toxicity and blood sugar stability!
I have clients who are diagnosed with Hashimoto’s disease, who require natural thyroid medication, who have to take it first thing in the morning and wait at least 30 minutes
The best part about Ryze products is they offer many different flavors: Coffee, Green Tea, Chai, and Hot Chocolate! The Hot Chocolate product even has
an important amino acid called L-Theanine, which
to have their drink or food in the morning — and this is devastating to them. It is not devastating because they are on medication or have the diagnosis. It is devastating because they
helps with lowering the stress response and improving restful
sleep patterns.
There are several “mushroom coffee” products available — definitely do your research to make sure they don’t contain added ingredients, such as artificial sugars or sugar alcohols. You want to make sure the medicinal mushrooms are also clean and of good quality. If using the right product, this could be a
have to wait 30 minutes in the morning to drink their coffee or tea. So, I get it. I get that your morning ritual is important.
With that being said, we also know there can be some adverse side effects to caffeine and coffee (even decaf coffee). Caffeine can increase heart rate, palpitations, irritability, insomnia, dehydration, urinary frequency and urgency, and headaches, of which you may already be aware. But did you know caffeine can also decrease bone density (osteopenia, osteoporosis) and increase the risk of fractures, bloating, diarrhea, reflux, and irritable bowel syndrome?! It can even contribute to diagnoses such as Barrett’s Esophagus and gastritis. If you don’t know what those things are — that is probably good. Coffee itself has the potential to grow mycotoxins or toxins formed from mold. This can absolutely cause systemic inflammation, including gastrointestinal side effects. So, what is the rave about mushroom coffees like Ryze Coffee? Ryze products are full of antioxidants
superior product over your normal daily coffee due to all of the added benefits from the adaptogens and antioxidants, with more focus, and an overall less caffeine intake. Check out Ryze Products using the QR code, and
use discount code BermanWellness15.
–Jenni Berman PA-C, ABAAHP, CPT, CNS
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