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AUGUST 2025
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AUGUST IS HERE — AND SO IS THE BIG 4-0!
August is here, and that means it’s officially time for my BIG 4-0 birthday! It really is funny how time seems to speed up as you get older. It’s hard to believe that 20 years ago, I was in college thinking about how old I’d be when I turned 40. Well, I don’t feel that old — and I can still keep up chasing my kids around — so I guess I can attribute that to Jenni for kicking my ass in the gym and keeping me healthy with her phenomenal cooking. Either way, I’m really looking forward to this birthday, especially because it was 10 years ago next month that I set some really “lofty” personal and financial goals for myself and our to-be family, thinking how crazy it would be if I actually hit them. Here we are at the finish line, and I’m proud to say that I (we, including Jenni) came really damn close to hitting it on the nose! Write It Down. Manifest It. Watch What Happens. This is important because I truly believe that if you write it down and begin to manifest it, you’ll actually change your trajectory and begin to find solutions you never thought existed. For example, one of my personal physical fitness goals was/is to be able to run, jump, and twist confidently so I can continue to “perform” at a high level playing with my kids as they get into sports. Because of that, I force myself to do those types of movements on a regular basis so I never lose the ability to do it confidently (and safely).
This, in theory, should put me at a much lower risk of injury as I continue trying to keep up with my kids as they get faster, stronger, and more athletic. My personal goal? To be able to run faster and do more pull-ups than my kids until they’re in college! That gives me 15 more years before my oldest hits that age, so I’ve got to continue to kick my own ass if I’m going to reach that goal. What’s Your Goal? Do you even have an objective S.M.A.R.T. goal for yourself? (Specific, Measurable, Achievable, Relevant, Time-bound) Have you thought about what you want your quality of life to look like a year from now … five years from now … or even 10 years from now? I know there are at least a few of you reading that last sentence and thinking: “I’d just like to be alive 10 years from now.”
Success Stories That Inspire Daily The number of success stories I’ve personally witnessed in the clinic over the past six months — especially since introducing Stimpod in combination with Shockwave and Red Light Therapy — has been nothing short of inspiring. We’ve helped so many people with chronic neuropathy, nerve pain, or any kind of long-term pain reach levels of activity they haven’t seen in years! All because they never gave up. They refused to accept “no” as an answer. They kept searching — and luckily found the Bermans. (Yes, I’m tooting my own horn a little here.) Mainly because there’s a certain number of you on this newsletter list that I haven’t seen in far too long (you know who you are!) — and there’s zero percent chance you wouldn’t benefit from our new longevity modalities. You just need to get your ass back in here and experience the NEW Berman Method. 👉 Be sure to check the next page for a special offer just for you if it’s been a while since we’ve seen you! The BIG 4-0 Berman Fest: Islamorada Edition Lastly, I’ll wrap up with a little snapshot of what I’ll be doing for my BIG 4-0 Berman Fest birthday celebration this year — just in case you're in the area!
But here’s the real question:
What’s the point of being alive if you’re not thriving?
Here’s the amazing thing about the human body: It has a ridiculous ability to heal itself given the correct circumstances, including pain, weakness, and even systemic illness. Take strength, for example: Studies have proven that you can get stronger until the day your heart stops beating. And none of you reading this right now plan on dying in the next year. So, why not plan on being a stronger, more mobile version of yourself a year from now?
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EXERCISE THAT FITS YOUR LIFE STAYING ACTIVE WITH CHRONIC CONDITIONS
If you’re dealing with a long-term health issue, exercise might feel like one more thing that’s out of reach. But for many, finding a way to move regularly can help reduce symptoms, improve mobility, and make daily life more manageable. That doesn’t mean you have to commit to high-intensity workouts or long sessions at the gym. It doesn’t even have to be every day. Ten minutes of walking, stretching, or lifting weights a few times a week might help you sleep better or stay steadier on your feet. It often starts with simple habits, like light
Memory changes? Regular activity can help with stability. Those with mild cognitive issues can often follow exercise routines without much help, while others may do better exercising in short bursts with a caregiver or friend nearby for support. Joint pain? Arthritis and osteoporosis make some movements harder but not impossible. Low-impact routines like tai chi or pool-based exercises may help reduce stiffness without adding stress to bones and joints. What about heart disease, diabetes, or high blood pressure? Movement doesn’t cure anything, but it does help the body handle stress better. Blood pressure tends to improve
low-resistance leg raises while seated might keep things in better balance. Do you have COPD (chronic obstructive pulmonary disease) or other lung issues? These conditions may require a slower pace or coordination with a therapist. Many pulmonary rehab programs include breathwork and light arm or leg movements. These everyday activities strengthen arms, legs, and the muscles needed for breathing and can help you more easily handle day-to-day tasks.
gardening, short walks, or a few seated exercises. A bit of motion every day builds up over time and can help with various conditions. The main idea here is not to aim for perfection. Focus on what’s possible. Ask your doctor what makes sense for you, and build a manageable routine. Movement doesn’t have to be overly complicated to be effective. Just find a way to do something active regularly. Smaller Plates, Bigger Results SIMPLE TRICKS FOR SMARTER EATING with activity, as does glucose control. Even a short walk after meals or a few
Let’s be honest — portion control sounds less exciting than a cheat day. But the truth is that mastering portions is one of the simplest ways to stay on track with your health goals without counting every calorie or giving up your favorite foods. In fact, a recent study by the Food Institute found that since the pandemic, roughly 58% of people in the U.S. are consuming smaller portions. Let’s look at a few portion control hacks that work — and won’t leave you “hangry.” Use smaller plates and bowls. It might sound too easy, but science backs this one. Switching out your dinner plate for a salad can trick your brain into feeling more satisfied with less food. The same goes for bowls and cups. Remember, less space on your plate equals less food and more mindfulness. Portion your snacks. If you tend to grab a whole bag of chips, that’s a rookie mistake. Instead, divide snacks like nuts, crackers, or
trail mix into single-serving containers ahead of time. That way, you can grab and go without mindlessly munching through an entire bag during your favorite television show. Follow the half-plate rule. When you’re filling your plate, aim to make half of it veggies. Then fill a quarter with lean protein and a quarter with healthy carbs like brown rice or sweet potato. It’s a simple visual that encourages balance without needing a food scale. Eat slowly and without distractions. Your brain takes roughly 20 minutes to realize you’re full. If you’re rushing or distracted by TV, you’ll likely overeat. Sit down, chew slowly, and enjoy your meal — you’ll feel fuller with less. Use your hand as a guide. If you don’t have measuring cups and food scales, no problem! Your hand is a great tool: your palm for protein, a
cupped hand for carbs, your thumb for fats, and your fist for veggies. It’s practical and always with you! The bottom line is portion control isn’t about depriving yourself — it’s about creating habits that help you enjoy your food while feeling your best. A few small changes can make a big difference without making you feel like you’re dieting. After all, small plates, slow bites, and smart portions are lifestyle upgrades you can stick with!
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PILLOW TALK PREP FOR YOUR BEST REST YET
When your head hits the pillow, are you counting sheep but not catching any z’s? It’s time to hit snooze on nights of tossing and turning and wake up refreshed with a better sleep routine! Getting the proper amount of rest every night is crucial to living a healthy life and can even help prevent mental health issues like depression and anxiety. A sweet slumber starts with the proper routine. Here’s the dreamy plan to wake up feeling your best. Bedtime Boundaries Consistency and bedtime boundaries can help your body and mind get into a regular rhythm to reach REM sleep. Try to go to bed around the same time every night to train yourself to get sleepy regularly. It doesn’t matter what time you choose as long as you stick as close to your sleep schedule as possible. You should also select a time before bed when you consistently turn off your phone, computer, and other devices. The blue light from electronics makes your mind think it’s daytime and can distract you from dreaming. Summer Chickpea Salad Inspired by HowSweetEats.com
Relax, Rewind, Rest You can use many tools to help relax and
unwind from the day and prevent intrusive thoughts and tension from keeping you up at night. Listening to
gentle music before entering the bedroom can put you in a sleepy state of mind. Journaling or writing a to-do list before it’s time to nod off can
remove lingering stresses or racing thoughts. Try meditation or yoga to ease your muscles, focus your mind, and eliminate anxious feelings.
Dine Right, Sleep Tight Though a late-night snack or a delayed dinner might seem harmless, it can make drifting off difficult. Your digestive system takes time and energy to break down food, which can keep you awake if you eat too late. Eat light, healthy suppers so your stomach can take a snooze with you, and avoid eating anything several hours before you plan to hit the hay.
... continued from Cover This year, we’ve got close to 50
confirmed guests and rented out most of the beautiful and freshly remodeled Pines and Palms Resort down in Islamorada. Friends and family are coming from all over the state — and even a few from out of state. We’ll be there for the opening of lobster season for four days, with a small goal of catching enough legal lobster to top off an amazing trip with a potluck-style dinner around the pool on our last night. I’ve been going to Islamorada for my birthday celebration for the majority of my adult life, and it really holds a special place in my heart. So, if you’re in the area, please
INGREDIENTS • 2 (15-oz) cans chickpeas, drained and rinsed • 4 green onions, thinly sliced • 2 ears grilled corn, cut kernels from the cob • 1 pint cherry tomatoes, quartered • 3 tbsp chopped fresh basil • 2 tbsp chopped fresh chives
• 1/4 tsp salt • 1/4 tsp pepper • 3 tbsp olive oil • 2 tbsp red wine vinegar • 1 1/2 tbsp honey • 3 garlic cloves, minced or pressed • 1 lime, zested and juiced
DIRECTIONS
1. In a large bowl, combine chickpeas, onions, corn, tomatoes, basil, and chives. 2. Toss well with salt and pepper and set aside. 3. In a small saucepan over low heat, add oil, vinegar, honey, garlic, lime juice, and zest. 4. Whisk until the mixture is warm and garlic begins sizzling. 5. Pour over the chickpea mixture and toss well to coat. 6. Cover with plastic wrap and refrigerate for at least 30 minutes before serving.
stop by and say hi — and enjoy a delicious piña colada with us!
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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.
1. August Is Here — and So Is the BIG 4-0 INSIDE THIS ISSUE
2. Keep Moving Despite Health Challenges
The No-Diet Guide to Portion Control That Sticks
3. Your Guide to Dreamy Sleep Habits
Summer Chickpea Salad
4. The Natural Way to Fight Off Summer Bugs (No Harsh Sprays Needed!)
How to Use Plants and Scents to Repel Insects Nature vs. Nature
Use Natural Aromas Many bugs have super-sensitive noses, and certain scents repel them. Essential oils like citronella, eucalyptus, lavender, peppermint, and lemongrass are natural bug repellents. You can make your own spray by mixing a few drops of any of these scents with water and a carrier oil (like witch hazel or coconut oil), then spritzing it on your skin or clothes. Just make sure you’re cautious with essential oils around pets and kids. Smoke Them Out Burning herbs like sage or rosemary in your campfire or fire pit not only smells amazing but also helps keep mosquitoes and gnats at bay. Bugs hate the smoke from these plants, and it’s an easy, low-effort way to keep them off your picnic table.
There’s nothing quite like summer. Backyard barbecues, evening hikes, and late-night stargazing. All of it is magical — until bugs crash the party. Mosquitoes, gnats, and ticks don’t need an invite, and before you know it, you’re scratching your ankles and swatting at the air. But you don’t have to douse yourself in strong sprays and chemicals to keep them away. Here are five natural ways to repel bugs this summer — no chemicals required. Choose Loose Clothing Believe it or not, your outfit can make a big difference. Light-colored, loose-fitting clothing is less attractive to mosquitoes and helps prevent them from biting through fabric. Covering up exposed skin is one of the easiest ways to protect yourself. It’s specifically helpful to wear long sleeves and pants at dusk and dawn, when bugs are most active.
Watch Your Scents Surprisingly, it’s not just about what repels bugs — it’s also about avoiding what attracts them. Fragranced lotions, perfumes, and even certain soaps can lure bugs to you. In summer, it’s smart to go unscented when heading outdoors. Keep Your Space Clean If you have standing water on your property, it’s a mosquito’s favorite breeding ground. Make sure you dump water from flower pots, birdbaths, or kiddie pools regularly. And if you’re entertaining outside, clean up food scraps and trash — flies and ants will sniff that out fast.
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ATTN: Neuropathy, Sciatica, and Chronic Pain Sufferers!
Or if you know a friend or family member who has one of the above! There has never been a time in medical history when we’ve seen these kinds of results! Stimpod has a groundbreaking patented technology that is scientifically proven to “reboot” nerves, allowing the nerves and your body to heal naturally! We had World-Renowned Neuropathy Expert Dr. Collins fly in from New York to train us personally!!! No Drugs. No Needles. No More Pain! The best part is that we have extra Stimpod units we can rent out to you so you can get lasting relief in the comfort of your own home! YES , this means I can even ship one to you or your loved one if you’re out of state! This is literally as close to popping an “easy pill” as you can possibly get, and we are the only ones in SW Florida who have this technology! As I’m writing this, I’ve only got six units and the protocol is 4–6 weeks, so once they’re all rented out, you gotta wait, so CALL ME NOW at 239-431-0232 to book yours!! Don’t miss your chance to be the first in line and have to wait until next month to try this out!
SCAN ME!
www.BermanPT.com 239-431-0232
WHY ARE SNACKS IMPORTANT?
Snacks — to snack or not to snack? So often we hear that we need to “eat less and move more” to lose weight, so we think snacking is actually unhealthy. In reality, snacks are vital to the metabolism for the majority of the population. If you have been following me on social media or my blogs, you may know by now that so much of our longevity, internal health, metabolism, brain function, nerve function, and immune system is based upon our blood sugar stability. Blood sugar stability in simple terms: • This is not just about a “normal” morning fasting glucose (blood sugar) level. It is about having optimal and stable blood sugar throughout the day, 24 hours a day, 7 days a week, and 30 days a month. • A range of 70–95 for blood sugar is optimal for a baseline level, with a rise between 120–140 after eating for a controlled rise. • A range of 70–90 at night while you are sleeping, without dips and spikes throughout the night. • A rise of 10–15 points above baseline during stressful events and exercise without significant drops or dips after the stress subsides. • Avoiding dips more than 20 points below your baseline at any time of day or night. Blood sugar control helps the body to regulate cortisol (stress) response, gut health, hormone balance in men AND women, optimal vitamin levels, sleep, energy, muscle recovery, exercise response, nerve function, brain function, body composition, and more. I mean, really, blood sugar control (along with gut health) is the most important part of your function, quality of life, and immune system. In order to keep our blood sugar stable (amongst many factors), one of the easiest things to focus on is getting a lean source of protein every 2–3 hours while also balancing your carbohydrate (sugar) intake. We do not necessarily have to totally avoid carbohydrates like the carnivore or keto diet for blood sugar control and weight loss. Our body does need carbohydrates — carbohydrates are an energy source. We need the right type and right balance of carbohydrates for our body, medical history, medications, activity, and goals. The right balance of protein, carbohydrates, and fat in your diet and in your day is dependent on many factors. I can help with that. For general recommendations, though, protein every 2–3 hours is recommended for most individuals, even if you do not have proof of blood sugar instability on blood work. So many clients ask about ways to get in protein without having to snack on animal-based protein, eggs, or dairy
products. They are essentially looking for gluten-free and vegan options for protein. I made a list of some of my favorite, easy, gluten-free, and vegan protein snacks that do not include protein bars! (And just remember, there are many other options that are vegan, along with many options that are NOT vegan!) • PB2 (peanut, almond, or cashew) reconstituted to nut butter with celery sticks or one GF Wasa cracker • Dry-roasted edamame — check out The Only Bean brand • Steamed edamame • Siggis plant-based yogurt • Endurance chips • Ryze Coffee/Matcha + 1 scoop collagen powder blended and poured over ice — discount Bermanwellness15 • Catalina Crunch Cereal • Kite Hill Greek Style Yogurt • Julian Bakery VEGAN progranola (green bag) • Koia Protein Drink — discount BermanWellness • Owyn Protein Drink • Versalyte Electrolyte Mix + 1 scoop PEScience Collagen Powder (in office) • Trail mix: dry roasted edamame, Catalina crunch, walnuts, or other favorite nut • Primal Kitchen coconut collagen powder with 1 tablespoon 100% dark cocoa powder mixed with water or DF milk to make pudding • Simple Mills muffin mix + collagen powder or protein powder (and use Just Egg to replace eggs) • Kingline nutrition mug cake mix + 1 scoop collagen powder • Just Egg patties in 1/2 BFree high protein wrap (okay to add 1/2 slice or a few shreds of DF cheese) • 1 scoop collagen powder blended with your favorite iced coffee poured over ice • Flock chicken chips (not vegan) Let me know if you try them. Tag me on social media! @berman_wellness What do you think? Have more questions? Need more answers? Email me at Jenni@bermanwellness.com so I can write a blog to answer your questions!
–Jenni Berman PA-C, ABAAHP, CPT, CNS
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