Check out our February newsletter!
FEBRUARY 2025
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Welcome Baby Berman No. 3! With a Resolution Reminder to Keep Going
Here we go! I finally get a chance to talk with y’all about baby Berman No. 3! As many of you know by now, we had our third baby, a boy we named Walker Ryan Berman, on Nov. 26, two days before Thanksgiving last year. Because of the timing of these newsletters and the holidays, this is my first time being able to talk about what actually happened and what's been going on. Walker Ryan was our biggest baby, weighing in at a whopping 6 pounds, 13 ounces, and our only baby who actually went to full term! And in typical Berman fashion, we had it all planned out to a T. We would go in for a 7 a.m. scheduled C-section on Tuesday, 11/26/24, and we’d be discharged first thing Thursday morning. Then we would go straight out for an afternoon cruise on the boat in an attempt to beat Vera’s record of being on the boat at 3 days old (Stella was 6 days old), then come home and plan for a nice Friday Thanksgiving dinner with our family. Welp, somebody had other plans because that isn’t even close to how things played out. To hear exactly what did happen, make sure you go check out episodes 169 and 170 of “The Berman Method Podcast”. Since then, we have had a whirlwind of December and the start of the new year. We finally got Walker Ryan out on his first boat ride at 2 weeks old. Then we went to the Gaylord Palms Christmas festivities in Orlando and proceeded to Jacksonville to Jenni’s parents’ house for Christmas. I talked Jenni into letting me escape to Missouri
to freeze my ass off hunting for a few days while she took care of all three kids and then proceeded to drive them six hours home to Naples by herself (just a little bit in the dog house for that one …). Then we hit the ground running in January with completely full schedules and Jenni not missing a beat bringing Walker Ryan to work with her, setting him on his little dog bed on her desk as she continues to heal the world, one person at a time. And here we are in February already! Things in our household have normalized into our new crazy. Stella has done an amazing job being a big sister, helping out with Walker Ryan every chance she gets. It’s really quite amazing how well she can handle feeding and burping a 2-month-old baby. But I guess she’s been training for this for years now with her collection of 11 billion baby dolls at home. Vera isn’t doing badly either, all things considered. The first two weeks were brutal when she was no longer the baby; however, now she’s doing just fine being the middle child and is also more than willing to “help out” with the new baby. It truly has been surreal watching our family grow and evolve, and I’m doing my best to take in every moment, knowing how fast it all goes by. I think the funniest part of all this is watching both Jenni and myself evolve from type A perfectionists before we had kids to not so much anymore … All that being said, I want to end with this. The first 4–6 weeks postpartum,
which happened to be in prime holiday chaos, was by far the hardest for me personally to focus on my own health. With sleepless nights augmented by booze and a crappy diet, it was extremely difficult to get my ass in the gym on a regular basis. There were many mornings when my alarm would go off at 4:20 a.m., and I’d spend the next 20 minutes arguing with myself about why I should get back into bed and skip today. And every single time, the only reason I didn’t was because of sheer discipline. Not motivation or excitement. Sheer, boring discipline. Reminding myself that working out is just as non-negotiable as brushing my teeth. And I can tell you that 100% of the time I was 20 minutes into a workout, I would feel an overwhelming justification and even victory as I felt the energy rush into my body. The icing on the cake was when I had to remind myself I had zero excuses because Jenni was doing the same thing, only she was running on 4–5 broken hours of sleep compared to my 6–7 hours of broken sleep. So, I really had zero excuses.
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YOUR GUIDE TO A FAMILY-FRIENDLY VALENTINE’S DAY Valentine’s Day can be a difficult holiday for many parents. While they’d love to go out for a romantic dinner and enjoy a date night with their spouse, they have to think about the kids, too! Finding a babysitter for Valentine’s Day can be down what they love about that person and some of their favorite memories. It’s a great way to spread joy and show everyone how loved they are. Togetherness Over Romance
Make some sweet treats. Valentine’s Day often includes desserts and candies; your event should be no different. Instead of taking the kids to the store to pick out their favorite chocolate bars or Valentine’s treats, consider baking something special. Make heart-shaped pancakes for breakfast, or bake sugar cookies and allow everyone to decorate their treats with sprinkles and frosting. You can even bake a red velvet cake or another Valentine’s favorite if you feel adventurous. Give gifts to each other. While Christmas and birthdays are often associated with gift-giving, you can also give your kids and spouse special gifts on Valentine’s Day to brighten their mood and ensure they feel loved. Flowers, stuffed animals, and chocolates are the go-to Valentine’s gifts, but you don’t necessarily have to stick to the script. Your family will be thrilled by any gifts they receive!
incredibly challenging, so shift gears and spend the day as a family instead of a couple. You can find plenty to do to ensure your Valentine’s Day is fun and exciting for every family member. Here are three activities to try that will help make Valentine’s Day memorable. Write love letters. Valentine’s Day is a holiday all about love and romance, making it the perfect time for your family to share what they love about each other. Give your kids and yourself time to write love letters to each family member, writing
How E-Bikes Make Fitness Fun and Accessible for Older Adults REVIVE YOUR LOVE FOR CYCLING
As we age, staying physically active whenever possible becomes increasingly important. However, many of us start to experience difficulties with our normal exercise routines as we approach our senior years. It’s not as easy to go for an extended run, lift weights, or participate in sports, so we have to start looking for less intense alternatives that still boost our physical fitness and keep us entertained. Electric bicycles, also known as e-bikes, are becoming a popular fitness trend for older Americans. When did you last take your bicycle from the garage or storage and ride around town? It’s probably been several years, but many of us have fond memories from our youth of biking to a friend’s house or a local hotspot. E-bikes are making it possible for us to relive those memories without risking injury or overexertion. The technology behind e-bikes has improved significantly in recent years.
They’re now more user-friendly and accessible than ever before. Some models even have built-in GPS to ensure you never get lost, regardless of whether you’re riding through city streets, peaceful neighborhoods, or scenic nature trails. Many e-bikes are lightweight and easier to maneuver than traditional bikes. E-biking provides amazing physical and mental health benefits that are easily noticeable after only a few rides. You’ll see improvements in cardiovascular health, muscle strength, weight management, balance, and mood. Plus, it’s a low-impact activity, so you can explore to your heart’s content while also being kind to your joints. While e-bikes present opportunities to improve your physical fitness while limiting your risk for injury, they’re also a great way to meet like-minded people in your community. You can find e-biking clubs and events nationwide, and many
host group rides throughout the year. It’s a great way to meet new friends! An e-bike can boost your overall well- being, but follow all safety measures, such as wearing a helmet and obeying road signs. Even though e-bikes are safer and more efficient than ever, you can still get injured while riding, especially if you are going too fast for road conditions — some e-bikes can get up to speeds of almost 30 mph. What are you waiting for? Get riding! Your body and mind will thank you!
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Nature’s Answer to Anxiety, Stress, and More What Are Adaptogens?
We’re always looking for new ways to offset our stress. Some people change their diets, hoping that eating healthier will improve their mental health, while others include exercise in their daily routines. No tried-and-true method works for everyone, but a recent trend taking our country by storm might be the secret to healthily reducing stress. All we need to do is take an herb, root, or other plant substance called an adaptogen to melt away any long-looming stress.
Adaptogens are available at almost any pharmacy, each with a unique use. Ashwagandha is one of the most common adaptogens and helps reduce anxiety and depression. Ginseng helps combat fatigue and has other health benefits. Reishi is a type of mushroom adaptogen that can boost our immune system and even fight cancer. Schisandra, a fruit extract from the magnolia vine, helps with concentration, coordination, and endurance and may protect the liver and nervous system. While adaptogens sound like an ideal solution for stress management, consider a few things before you start taking them. Adaptogens can negatively interact with certain medications, so you should check with your primary care physician before starting them. Additionally, the Food and
While adaptogens have existed for centuries, they are only now becoming more mainstream in American culture. Studies regarding adaptogens are still underway, but experts theorize that these unique plant substances directly interact with the body’s hypothalamic-pituitary-
adrenal axis, which controls and manages individual stress
Drug Administration does not regulate many adaptogen supplements, so do your research to ensure you choose a reputable brand. After talking with your health care provider and finding the right adaptogen for your situation, you may discover the key to managing or reducing your stress.
responses. In order for an herb or plant substance to be considered an adaptogen, it must be nontoxic at regular doses, support the body’s ability to cope with stress, and help the body return to a stable state. Continued from Cover ... I say that to ask you how your New Year’s resolutions are coming along. By now, 99% have given up, mainly because they were relying on excitement and motivation to carry them along. Welp, excitement and motivation die off fast, and if there isn’t discipline and/or accountability left, then it’s super easy to quit. The problem is that quitting is easy and nothing worth anything ever comes easy. You should know that by now. So, if you’re looking for a second wind on your 2025 goals, why don’t you put this newsletter down, pick up the phone, and call/text me right NOW! 239-431-0232. I promise you I won’t judge you, and we’ll find a digestible plan to help you reach your goals!
GINGER-GLAZED MAHI MAHI Inspired by AllRecipes.com
INGREDIENTS
• 3 tbsp honey • 3 tbsp soy sauce • 3 tbsp balsamic vinegar • 2 tbsp olive oil • 2 tsp grated fresh ginger root
• 3 cloves garlic, minced • 4 (6-oz) mahi mahi fillets • Salt and pepper to taste • 2 tbsp vegetable oil • Cooked brown rice, for serving
DIRECTIONS
1. In a shallow bowl, mix honey, soy sauce, balsamic vinegar, olive oil, ginger, and garlic. 2. Season fish fillets with salt and pepper, then place them skin-side down in the marinade. Cover and refrigerate for 25 minutes. 3. Add vegetable oil to a large skillet over medium-high heat. Remove fish fillets and add to skillet, reserving marinade. Fry fish for 4–5 minutes on each side, turning only once, until fish flakes easily with a fork. Remove fillets to a serving platter and keep warm. 4. Pour the reserved marinade into the skillet. Simmer over medium heat until reduced to a glaze. Spoon glaze over fish and serve over brown rice.
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INSIDE THIS ISSUE
1.
Welcome Baby Berman No. 3!
2.
Family Activities That Will Make Valentine’s Day Special The Ideal Fitness Trend for Aging Americans Are Adaptogens the Secret to Better Stress Relief? Ginger-Glazed Mahi Mahi
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Menopause Meal Moves
For many women, perimenopause — the transition into menopause, considered complete once menstrual cycles have ceased for a full year — can be a long and physically taxing experience. Before reaching full menopause (by the average age of 51), women often endure fluctuating estrogen and progesterone levels, weight gain, hot flashes, and other uncomfortable symptoms. Bodies under this level of stress may also experience inflammation, which can contribute to heart disease, Alzheimer’s disease, and arthritis. While perimenopause is a natural phase in the female body’s evolution, researchers and experts suggest the process can be more manageable through dietary changes and regular exercise. Plant-Based Plates According to Women’s Health, the physical discomfort associated with perimenopause can be alleviated by drastically reducing the consumption of animal products and following a diet focused more on fruits, olive oil, vegetables, nuts, seeds, grains, and legumes. Research from George Washington University supports this dietary regimen, concluding that women experienced an 88% reduction in hot flashes by eating fewer animal-based foods and increasing their intake of legumes. Weighing in on Wellness In her book “Strong Foundations: Why Pelvic Health Matters,” physiotherapist Clare Bourne describes perimenopause as “a time when thinking about what we are eating could not be more important,” adding that focusing on “the power of nutrition and what it can do to help fuel us can be really helpful.” Perimenopausal Power PROVEN DIETARY PICKS FOR RELIEF
Nutritionist Emma Bardwell, coauthor of the book “The Perimenopause Solution: Take Control of Your Hormones Before They Take Control of You,” recommends that women restructure their dietary habits well before entering the perimenopausal stage. As she told Women’s Health, “Ideally, I want women to make sure they’re well prepped in advance, rather than waiting until their symptoms are impacting their well-being. Forewarned is forearmed.” The Exercise Equation Naturally, diet is only part of a successful perimenopausal health plan. If a woman is already overweight, establishing a daily exercise routine before the transition begins can help reduce the burdens on her body. Simple movements, like lunges or regular walks, can go a long way in easing an expected — but nonetheless challenging — part of getting older.
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MOVE BETTER. HIT THE BALL FURTHER. STRIKE THE BALL MORE CONSISTENTLY. PLAY MORE FREQUENTLY. Attention Golfers!!! Over the past 12 months, I’ve spent a lot of time reworking the Berman Method of Golf Performance, and we’ve now got a product that is better than ever!
We’ve found out how to help aging golfers find and use mobility they thought they’d lost years ago. This is trade secret-type stuff you won’t find anywhere else, including in my YouTube videos! To prove it to you, I’m offering 10 FREE SESSIONS to any golfer who has: • Lost significant distance in the past 1–3 years • Experienced frustration with poor ball striking and consistency • Or has simply lost the ability to play as frequently as they’d like to
If you or anybody you know has experienced any of those three horrific symptoms in the past 1–3 years, CALL ME TODAY and claim one of these FREE sessions before they’re gone!
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Is Your Meal Plan Causing the Majority of Your Symptoms?
• Are you tired 3-plus days per week? • Are you frustrated by abdominal fat? • Are you stressed 3-plus days per week? • Are you struggling with good sleep? • Are you crashing around 2–3 p.m. in the afternoon? • Are you frustrated with feeling your patience is just GONE? • Have you been told your blood sugar level is borderline or increasing? Let ME Tell YOU … Feeling tired throughout the day, having less energy than you used to, and getting the “muffin-top” around your midsection, or the “apple belly,” is not part of the normal aging process. Waking up at night, having difficulty falling asleep or staying asleep, and having less patience is not part of the normal aging process. Feeling more stressed, anxious, and frustrated is not part of the normal aging process. And you should not be increasing the number of medications and pills you take just to treat these symptoms you are having. We need to identify the cause of these things you are feeling and treat this to see success. So, let’s dive into it and unpack what we are actually trying to say … If you are struggling with weight loss, there are three main areas to look at initially. Once these three areas have been analyzed, then it is time to dig deeper, deeper, and deeper until you find the root cause of the weight component.
hemoglobin A1c, serum insulin, triglyceride level, and HDL (good cholesterol) level can help to determine your risk factors for a metabolic dysfunction called insulin resistance. Insulin resistance occurs before prediabetes. Cortisol Hormone Cortisol is a stress hormone released from the adrenal glands. The release of cortisol is important in acute stress situations like running away from an alligator chasing you. It is the “fight or flight” hormone. The problem with cortisol is this: When individuals have chronic stress, like high-stress jobs, the cortisol hormone is being released “chronically.” Chronic release of this stress hormone can cause the body to hold onto adipose tissue (fat tissue) and redistribute this to the abdominal area, leading to belly fat. The next issue with the chronic release of cortisol is that the more cortisol released, the higher the blood sugar level is. Sleep is its own entity when it comes to our body being efficient, but it is largely impacted by our blood sugar instability and cortisol levels! We have to correct these two items first. Gut Health ➡ Vitamin Levels A leaky gut means your intestinal lining is not healthy, is broken down, and is allowing food particles, bacteria, and toxins to leave the intestinal tract (gut) and penetrate into tissues and the bloodstream. The problem with toxins getting into your tissues and bloodstream is that the immune system reacts to this. In addition, when the gut lining is unhealthy, vitamins and minerals from our food (or supplements) are not well absorbed due to the damage to the intestinal structures. This leads to a cascade of problems, circling back also to blood sugar instability and poor cortisol control. The good news is that blood sugar instability, chronically high cortisol levels, and leaky gut syndrome are all treatable and reversible with the right foods for your body, the right balance of your macronutrients, and the right gut healing techniques. Working with a professional can be life-changing for you.
1. Blood Sugar Stability 2. Cortisol Hormone 3. Gut Health ➡ Vitamin Levels Blood Sugar Stability
Many individuals have heard these terms used together before. It is the marker on the blood test that doctors often use to tell you if you’re becoming prediabetic or diabetic. Blood sugar stability, meaning how stable your blood sugar is throughout the day and night, is vital to your metabolism, mood, sleep, stress control, energy, strength, and ultimately how efficiently your body is functioning. The one blood test that looks at your glucose level is not enough to determine your blood sugar stability. Other blood tests like
–Jenni Berman PA-C, ABAAHP, CPT, CNS
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