At Regional One Health Cancer Care, the same physicians who help establish national standards for treatment and innovation also provide personalized treatment directly to patients. Our expert medical and surgical oncologists can deliver the comprehensive care Mid-South patients need to live full, healthy lives.
Dr. Muhammad Hamid, Dr. Swapna Thota and Dr. Noura Elsedawy are part of an exceptional team of hematologists. Ask your primary care provider for a referral to access elite cancer expertise right here in Memphis.
THE INDUSTRY’S BEST RECOVERY TECHNOLOGY POWERED BY MIDSOUTH’S BEST ORTHOPAEDIC EXPERTS.
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• Detailed movement assessments to check your progress
• One-on-one support from licensed physical therapists and performance coaches
• Return to Play program to help prevent re-injury
• Proven results to help you move better, recover smarter, and live stronger
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SCAN TO LEARN MORE ABOUT FUNCTIONAL WELLNESS AT ASHTORIA
Amy Goode | Publisher
Amy has been passionate about growing the health and fitness community for the past 29 years. An avid athlete, she’s taken on triathlons, cycling tours, road and trail races, and checked off bucket-list marathons in Chicago and New York City. She’s equally enthusiastic about Hot Pilates, which keeps her grounded and strong. When she’s not training or publishing, Amy loves exploring Memphis’ food scene in search of the city’s tastiest guilty pleasures.
Angelique Nihen | Editor
Angelique is an editor, writer, graphic designer, and advertising/marketing professional. A long-time SAG-AFTRA member, she also works and performs professionally as an actress, singer, and dancer. A Temple University graduate, she enjoys swimming, biking, painting, sewing, reading, and traveling.
Tindall Stephens | Photographer
Tindall has been shooting for over 20 years, specializing in weddings and portraiture. She is a super busy mom of three teenagers,wife of a Memphis firefighter/Paramedic, and entertainer of two boston terriers …among running a full time photography business. Tindallfarmerphotography.com
Zoe Harrison | Contributing Writer
Zoe is a biomedical engineer with a focus in medical writing, and has authored a number of publications in scientific journals. She is a native Memphian and is a passionate runner, yogi, and weightlifter. In her free time, she enjoys cooking and playing with her golden doodle, Sully.
Lucy Modzelewski | Contributing Writer
Lucy is a branding and marketing professional and native Memphian. An avid runner, she enjoys running on the Green Line with her husband and participating in races throughout the year.
Shlomit Ovadia | Contributing Writer
Shlomit Ovadia is a Content Strategist for a Colorado-based nonprofit, where she currently lives and enjoys all the outdoors lifestyle has to offer. In addition to her freelance work in writing and editing, Shlomit’s poetry and creative pieces have been published in various literary journals including Grande Dame Literary and Sad Girls Club Literary Blog.
Maya Smith | Contributing Writer
Maya is a native Memphian who is passionate about living well and helping others do the same. She is a fitness instructor and personal trainer at a local gym. In her free time, Maya enjoys kayaking, photography, swimming, and enjoying the outdoors.
Amanda Tompkins | Contributing Writer
Amanda Tompkins is a freelance writer living life part time above the arctic circle. She works as a remote village optometrist in the Northwest Arctic Borough of Alaska. When not in AK, she lives in Midtown Memphis with her family and three pups. She enjoys kickboxing, circuit training, camping, hiking, kayaking and mountain biking.
Beth Wilson | Contributing Writer
Beth Wilson is a native Memphian and the Founder and CEO of Wilson Public Relations. She is an avid runner and hot Pilates enthusiast, and is extremely passionate about her work and the Memphis Tigers. She also enjoys traveling, speaking about and mentoring others on their entrepreneurial journey, and advocating for women and mental health.
Methodist Le Bonheur Healthcare Expands Mental Health First Aid Training to Community Partners
Methodist Le Bonheur Healthcare is expanding its Mental Health First Aid program to offer training to community organizations across the Mid-South. The nationally recognized program equips participants to recognize the warning signs of mental health conditions, alcohol or substance use, and other related concerns.
Initially rolled out to Methodist Associates in 2022, the specialized training helps healthcare professionals and caregivers respond effectively to signs of distress and connect individuals to the right resources. The program emphasizes early intervention, compassionate support, and practical steps that can help prevent crises.
“Our goal is to empower people to take action when they see someone struggling, whether that’s a patient, co-worker, neighbor, or family member,” said Becca Chamblin, Methodist Le Bonheur Healthcare’s People and Culture Manager. “Mental health is health, and the more we normalize these conversations and give
people the tools to respond, the stronger and healthier our communities will be.”
By partnering with local organizations, the healthcare group aims to extend the program’s reach and impact, creating a broader network of trained individuals ready to respond to mental health needs. Participants learn to identify signs and symptoms, as well as how to connect individuals with professional help and community-based resources.
The program’s expansion reflects MLH’s commitment to wholeperson care and to addressing the mental, emotional, and social needs that influence health outcomes. Training sessions are available in group settings, with tailored content for different audiences.
For more information about Mental Health First Aid training through Methodist Le Bonheur Healthcare, email myhealthylife@mlh.org.
WHAT TO EXPECT:
• Expert guest speakers on hormones & skin health
• Live Q&A – get your questions answered
• Exclusive event-only product specials
• Refreshments, community, & inspiration
It’s time to glow through midlife —not just go through it!
Recovery isn’t just for athletes anymore — it’s a lifestyle flex. From ice baths and red-light therapy to magnesium mocktails and wearable sleep trackers, “recovery culture” is taking over social media feeds and fitness studios alike. The new obsession? Turning rest into a ritual and sleep into the ultimate status symbol. And Memphis is getting in on the action. Local spas, gyms, and wellness brands are embracing the science (and the luxury) of winding down, offering everything from high-tech tools that score your sleep to cozy, curated experiences designed to help you wake up feeling like the best version of yourself.
Once seen as simply “downtime,” sleep has quickly become one of the most valuable pillars of wellness. Top athletes, entrepreneurs, and even celebrities are publicly prioritizing their shut-eye — and they’re not just napping, they’re optimizing. With research showing that deep, consistent rest boosts metabolism, repairs muscles, improves mood, and supports long-term health, the recovery craze has put sleep at the center of the wellness conversation.
For the data-driven crowd, sleep tracking gadgets are becoming the new Fitbit. Tools like the Oura Ring and WHOOP bands give wearers daily “readiness scores” based on their recovery. At the same time, smart mattresses and cooling pads like Eight Sleep help regulate body temperature overnight.
At the end of the day, sleep isn’t just downtime — it’s the ultimate form of self-investment. Whether you’re tracking your REM cycles with an Oura Ring, sipping a magnesium mocktail from a local juice bar, or booking a recovery session at one of Memphis’s new wellness studios, the message is the same: rest is power. And in a city that’s constantly on the move, prioritizing sleep may just be the trendiest — and healthiest — way to stay ahead.
Memphis Sleep & Recovery Hotspots
City Silo Table + Pantry – Not just for daytime smoothies. Their adaptogenic teas and golden milk lattes make for perfect nighttime rituals.
RawGirls – Herbal elixirs and magnesium-rich green juices offer plant-based support for muscle relaxation.
StretchLab – Personalized assisted stretching sessions improve mobility, ease tension, and prep your body for deeper sleep.
Activate IV and Cryotherapy – Infrared saunas and Cryotherapy create the ultimate hot-cold recovery combo.
Optimize U – Infrared saunas, cold therapy, red light therapy, and whole body compression.
By Dale Foster
Healthy Brain Aging: A
Personalized, Science-Based Approach
Aging is inevitable — but how your brain ages is not pre-determined. Advances in neuroscience now make it possible to assess brain health with remarkable precision and design interventions that help maintain memory, focus, and cognitive flexibility well into later years. The key is personalization: targeting the brain’s unique needs rather than following generic advice.
Assessing Brain Function
Before creating an effective brain health plan, it’s essential to understand your starting point. Four complementary assessments provide a comprehensive picture:
Quantitative EEG (qEEG) – Measures electrical activity in the brain, identifying patterns linked to attention, memory, anxiety, or slowed processing speed. A qEEG “brain map” can reveal overactive or underactive regions and guide targeted neurofeedback or brain stimulation protocols.
Neuropsychological Evaluation – Tests memory, attention, executive function, language, and problem-solving. This detects subtle cognitive changes and highlights strengths and weaknesses that might not be apparent in everyday life.
Blood Tests – Check for nutrient deficiencies (like B12 or Vitamin D), hormonal imbalances, inflammation markers, and metabolic issues that influence brain function.
Genetic Testing – Identifies gene variants that may affect memory risk (e.g., APOE), detoxification capacity, and response to certain nutrients or training methods, allowing for precision lifestyle and supplement recommendations.
Together, these assessments create a multidimensional brain profile — your personal “cognitive fingerprint.”
Building a Personalized Brain Health Plan
Consider Sarah, a 58-year-old, who is noticing increased forgetfulness and mental fatigue. Her qEEG shows low activity in the left temporal regions related to verbal memory. Neuropsychological testing confirms mild deficits in word recall. Blood work reveals low Omega-3 levels and mild inflammation. Genetic testing shows an APOE ε 3/ε4 variant, indicating elevated risk for Alzheimer’s but also strong responsiveness to exercise and certain dietary patterns.
With this data, Sarah’s brain health plan is tailored, not guesswork:
Neurofeedback – A program targeting the underactive temporal regions to enhance verbal memory networks. Over several weeks, Sarah learns to increase the brain rhythms associated with recall and word-finding.
Transcranial Electrical Stimulation (tES) – Gentle stimulation to the same areas during memory exercises, boosting neuroplasticity and learning efficiency.
Frequency Specific Microcurrent (FSM) – Targeted microcurrents to reduce neuroinflammation and support mitochondrial function, which is crucial for brain energy.
Epigenetic Coaching – Lifestyle guidance based on her genetic profile, emphasizing anti-inflammatory foods, Omega-3 supplementation, aerobic exercise, stress reduction, and sleep optimization. These strategies help “turn on” protective genes and “turn off” harmful ones.
Results and Quality of Life
Over six months, Sarah’s memory scores improve, her qEEG shows normalized activity in the temporal lobe, and her energy levels rise. She reports feeling sharper at work, more confident in social situations, and less anxious about the future.
Why Personalization Matters
Without the initial brain function assessments, Sarah’s plan might have been generic and less effective. qEEG pinpointed specific regions to train. Neuropsychological testing confirmed functional challenges. Blood and genetic data ensured nutritional and lifestyle strategies fit her biology.
Healthy brain aging is not about resisting time — it’s about aligning science, technology, and personal data to keep your mind vibrant. By combining precise assessment with targeted interventions like neurofeedback, tES, FSM, and epigenetic coaching, you can optimize your brain’s performance, safeguard memory, and improve life quality at any age.
Dr. Dale Foster is a clinical Neuropsychologist with over 36 years of experience. He holds the highest levels of certification in QEEG brain mapping and Neurotherapies. He has published research using Neurotherapies to help with PTSD, Traumatic Brain Injury, and Autism. For a free phone consultation, call 901.624.0100 or visit Neurosource.net.
By Zoe Harrison
Platelet-Rich Plasma, Stem Cells, & the Future of Healing
How It Works
Regenerative medicine is reshaping how orthopedic specialists address injuries and chronic pain, with treatments like Platelet-Rich Plasma (PRP) and stem cell therapy leading the way. These approaches fall under orthobiologics, or biological substances used to enhance the body’s natural healing processes. We spoke with Dr. Kristina Quirolgico at Campbell Clinic Orthopedics to learn more about these therapies and how they will impact the future of healing.
PRP is derived from a patient’s own blood, which is spun in a centrifuge to isolate the platelet-rich portion. Packed with growth factors, this concentrate is then injected, often under ultrasound guidance, into the affected area. While the first two weeks after treatment can bring increased soreness, patients are counseled to allow six to eight weeks to see improvement.
Stem cell therapy, while often discussed alongside PRP, is more restricted in orthopedic use. Currently, only two types are FDAapproved: bone marrow aspirate concentrate and microfragmented adipose (fat) tissue. These cells are not manipulated, but are used to create a better healing environment, reducing chronic inflammation rather than regrowing tissue.
Conditions Treated
PRP is frequently used for mild arthritis, especially in the knee, and for tendon issues such as tennis elbow. Stem cell therapies are often considered for knee arthritis and other joint degeneration, especially in patients seeking options to pursue prior to or instead of surgery.
Effectiveness and Considerations
These treatments are unique in that they rely on the patient’s own body for healing. While these therapies cannot regenerate or regrow tissue outright, they provide a more favorable environment for the body to reduce chronic inflammation and induce healing.
Results vary based on age and overall health of the patient, as well as the severity of the condition being treated. Younger, healthier patients tend to respond better, while smoking, diabetes, and advanced arthritis can limit outcomes. These treatments are generally safe as they use the patient’s own cells, but are not currently covered by insurance, making cost a factor.
Role in Recovery
While PRP and stem cell injections can reduce pain and promote healing, they do not prevent reinjury. Physical therapy and ongoing movement remain essential for maintaining joint health and function.
Looking Ahead
Dr. Quirolgico and many other experts believe regenerative treatments will become more refined and widely used over the next decade. Because the body’s own cells are used, the risk of adverse reactions is low, making these therapies a promising, conservative option for patients looking to restore their health and promote longevity.
Interested in learning more? Visit Campbellclinic.com to see the available services or call 901.759.3111 to book an appointment with Dr. Quirolgico. Dr. Quirolgico specializes in Sports Performance, Arts Medicine, and Physical Medicine and Rehabilitation. She sees patients at the following locations: 1900 W. Poplar Avenue, Collierville, and 7887 Wolf River Blvd, Germantown.
By Shlomit Ovadia
Normal is Not Optimal: Redefining Healthy Aging
For years, patients everywhere, especially women, were expected to deal with the inevitable symptoms of aging. Brain fog, joint pain, mood swings, decreased libido, and poor sleep were written off as “normal.” But what if “normal” isn’t good enough?
That question is what drives Optimize U, a growing network of wellness clinics helping people thrive throughout their lifespans. Using science-backed hormone therapy, the latest in recovery modalities, and personalized care for both men and women, Optimize U is changing the way we approach aging, hormones, and longevity.
Their latest location, now open in Memphis, is led by Dr. Brian Hawkins and physician assistant Richard Randolph, both experienced in emergency medicine.
“In the ER, we often see people who are at the tail end of their illnesses, or the worst day of their life," says Brian. “It kind of breaks your heart. I kept noticing opportunities to intervene earlier and prevent those emergencies.”
Unlike most clinics that serve only one sex, Optimize U supports both. “We regularly treat couples, seeing patients between the ages of 20 and 80, and we look at the whole picture — not just testosterone or estrogen in isolation,” explains Richard.
Hormone therapy’s benefits go far beyond just symptom alleviation, however. A growing number of data demonstrate their role in reducing the risk of heart disease, muscle degeneration, osteoporosis, and even Alzheimer’s. “Decades of fear around hormones are being reversed by real data,” says Richard, citing a recent study that shows estrogen’s positive impact on women’s lifespans.
In tandem with hormone therapy, Optimize U offers infrared sauna, red light, cold plunge, cryotherapy, and compression treatments. These modalities are designed to reduce inflammation, a root cause of many agerelated illnesses. “These modalities work similarly, but from opposite ends of the spectrum,” Brian explains.
Other special services include the PNOE metabolic test, a technology typically reserved for elite athletes, which measures resting and active VO2 rates. They also provide peptide treatments like GLP-1, which, in addition to weight loss, is currently being studied for its neuroprotective effects.
“That is why we have our multi-pronged approach,” adds Brian. We do hormones well because we have data from other clinics, and we follow patients closely to give them the best care. My wife was told to just ‘tough out’ her menopause symptoms for years. Hormone therapy changed her life.”
New patients at Optimize U can expect a thorough intake process. “We spend a full hour with each new patient,” Richard explains. “We run extensive lab panels and tailor everything to the individual. Our goal is to make people partners in their own health.”
To learn more, visit Optimizeucenters.com. or call 901.303.0503.
IG: @optimizeumemphis.
from left: Richard Randolph, PA, Brian Hawkins, MD, and Marissa Harrison
Considering Plastic Surgery?
Experience the difference of care with Dr. Hammond, one of Memphis’ most trusted female plastic surgeons. Dr. Hammond combines skill and compassion to create results that feel true to you. Natural results. Expert guidance.
By Danielle Hassel, MD
Expert, patient-focused care can help with stroke prevention & recovery
Stroke is a leading cause of disability and death in the United States. Proper health care can help you stay independent or resume activities you enjoy after an injury.
As a Physical Medicine & Rehabilitation (PM&R) physician, or physiatrist, that’s what I specialize in. My focus is to maximize function and quality of life for those with physical impairments or disabilities affecting the brain, spinal cord, muscles, and nerves.
While I see many patients after their stroke, I’m a firm believer that prevention is the best approach. It is estimated that up to 80% of strokes may be prevented.
In my practice, we utilize multidisciplinary strategies involving colleagues in primary care, neurology, and cardiology to monitor risk factors like high blood pressure, cholesterol, diabetes, and obesity.
When patients have any of these conditions, lifestyle choices such as increasing physical activity, eating a nutritious diet, and maintaining a healthy weight are a great place to start.
Some patients need medication along with lifestyle changes. It is essential that they can access their prescriptions because taking medications regularly is crucial to avoiding strokes.
Educating patients about stroke symptoms is a priority because swift recognition and seeking medical care are key to survival and recovery. According to the American Stroke Association, learning to act F.A.S.T. can save lives.
“F” is for face drooping or twisting.
“A” is for arm weakness.
“S” is for speech difficulty.
“T” is for time to call 911.
Always call 911 or get to the nearest emergency room immediately if you suspect someone is having a stroke — every second counts.
Try to note the time when symptoms first appear. This information helps your care team provide the most effective treatment.
Additionally, keep in mind that during a stroke, one may also experience confusion, vision difficulties, dizziness, loss of balance, or a severe headache with an unknown cause.
After a stroke, individuals benefit from patient-centered treatment. Physiatrists aim to design a comprehensive plan based on the needs and goals of each patient.
Integral members of my care team include but are not limited to therapists (such as physical, occupational, speech, and recreational), nurses, and case managers.
We teach strategies and provide training for patients to overcome deficits such as weakness or paralysis, speech difficulty, trouble with memory or concentration, and emotional changes. Use of targeted exercises and cutting-edge therapies like robotics can improve strength, coordination, and mobility. We address problems with communication and swallowing.
Recommendations are made for equipment/assistive devices and home modifications to make day-to-day life easier.
As patients get stronger and increase their independence, they become comfortable with going back to or learning new activities they’ve been shown under our care.
Rehabilitation may transition from an inpatient program to an outpatient setting after leaving the hospital. Often, patients continue making progress for months or even years after a stroke.
This is a favorite part of my job!
I have the chance to be a long-term partner making a meaningful difference in the lives of patients as well as their families and/or caregivers.
A stroke doesn’t define you. With good medical care, you can preserve your abilities and get back to doing what you love!
Contact Lens Success Begins with the Right Fit
By Shlomit Ovadia
The Art of Aging Gracefully: A
Nurse's Journey to Empowering Clients Through Technology and Wellness
As a registered nurse and owner of Ashtoria Aesthetics & Wellness, Valerie Monismith's purpose is to help people age gracefully. Now in its eleventh year of business, Ashtoria uses state-of-the-art equipment, including aesthetic and wellness lasers, to treat patients with a focus on both physical and emotional well-being.
“I love empowering others, so I put my profit back into this business to invest in technology that works,” Valerie says. “This is more than work to me. It’s spiritual fulfillment.”
A cornerstone of her practice is Fotona laser technology. Founded in 1964, Fotona is the longest-running laser company in the world, with over 60 years of continuous innovation and excellence. Their powerhouse team of engineers, physicists, medical doctors, and clinical researchers work together to push the boundaries of what's possible. For example, through their research in dental and surgical lasers, they discovered that treating the inside of the mouth for cancer and dental recovery also improved the external skin’s appearance by tightening it — leading to the development of their renowned 4D Laser Facelift, which incorporates this “inside-out” technology. Valerie purchased one of the first FDA-approved Fotona aesthetic lasers in the U.S. in 2015 and is now a speaker and trainer for the Fotona laser technology.
“People are amazed at what just one treatment can do,” Valerie says of Fotona’s popular 4D Laser Facelift, which begins by lasering the inside of the cheeks, lips, smile lines, and marionette lines to stimulate collagen production from within. This results in smoother, more cohesive skin texture, along with three other modalities to treat the outer face, neck, and chest.
Ashtoria’s three Fotona lasers encompass a wide range of capabilities, including: non-invasive facial rejuvenation, Erbium fractional skin tightening, fat reduction, acne treatments, scar revision, hair rejuvenation, tattoo removal, vascular and benign lesion treatment, pigment improvement, tissue repair stimulation, inflammation reduction, pain relief, and more!
“When buying equipment, I made a commitment to always prioritize safety and efficacy — and that always led me back to Fotona,” Valerie continues.
Ashtoria offers a variety of advanced Fotona systems, including the SP Dynamis, SP Spectro, StarWalker MaQX, and ComfortLase Photobiomodulation.
Ashtoria aims for elegance and subtlety with every treatment.
“I always recommend people start with lasers, because as you tighten and regenerate the skin and underlying tissue, you end up needing less filler, or none at all — and looking much more natural, without weighing the face down,” she says, reflecting the clinic’s conservative approach.
Valerie wants women to know, “You already have great features. Let’s enhance those without making you look like someone else. When you continue to improve the health of your skin with advanced medical-grade lasers and biostimulators, you will look completely natural. Healthy skin looks youthful and radiant to everyone! I still love utilizing tox and fillers — but less is more, always!”
before / after one treatment
But it’s not all about looks. Ashtoria also proudly offers aptly named female quality of life laser treatments for vaginal rejuvenation and incontinence, addressing age-related concerns like decreased lubrication or tissue changes that can affect bladder function. NightLase treatments help reduce snoring for those with mild to moderate sleep apnea.
Their Fotona StarFormer system uses high-intensity magnetic stimulation to strengthen and tone muscles, improve pelvic floor function, enhance posture, reduce urinary and fecal incontinence and urgency, support prostate and erectile health, and help improve muscular back pain. All without downtime or invasive procedures, and is completely comfortable. Clients also love the toning benefits for abs and glutes.
“Keeping core muscles strong as we age is essential to quality of life — and sometimes we need a little help!”
“Healthy aging means not just looking at the face and body, but the mind as well. It has a huge impact on our behavior,” Valerie says. “You have to ask yourself: Do you feel good when you look in the mirror? Everything I have brought into my practice is about helping people age with confidence, which is why we have also incorporated Functional Wellness to truly be able to help the whole person, inside and out, mind, body, and spirit.”
Book your appointment today: Ashtoria.com / 901.310.3530
Neurofeedback is a non-invasive, drug-free therapy that uses continuous, real-time data from a QEEG brainmap to help children reduce symptoms and improve function by re-training their brainwave habits.
QEEG Neurofeedback is one of the most powerful and safe tools and is proven to last years after treatment.
NeuroSource is your Brain Training Team with over 30 years experience!
Autism
PTSD
Concussion/Brain Injuries
Anxiety
Seizure Disorders
Sleep Issues and more
By Renee Pinlac, M.S.N./F.N.P
Hormones, Hype & Hydration: Your Menopause Skin Survival Guide
The Hormone-Skin Connection
Perimenopause and menopause are more than hot flashes, mood swings, and sleep struggles — they rewrite the script for your skin. As estrogen drops, hydration swings, collagen breaks down faster, and skin becomes thinner, drier, and more reactive, hormonal changes reshape your complexion in ways that can feel frustrating, especially when your previous skincare routine stops working.
Skin Signs & Symptoms of Menopausal Skin
Every woman’s journey looks a little different, but there are common signs that shifting hormones are influencing your skin:
• Sudden dryness, flakiness, or that “tight” feeling after cleansing
• Fine lines and wrinkles are appearing more quickly than before
• Increased redness, irritation, or sensitivity to products that once worked
• Breakouts in new places (hello jawline acne)
• Slower healing from blemishes or procedures
• Pigmentation changes — age spots, melasma, or uneven tone
• Thinning skin that bruises more easily
Knowing these signs helps you recognize it’s not just you — it’s your hormones talking.
But menopause isn’t the end of glowing skin — it’s the start of a new chapter. With smart hydration strategies, lifestyle support (like hormone replacement therapy), targeted treatments such as microneedling, and proven skincare science like DefenAge Pro, you can give your skin the tools it needs to thrive.
Why Hormonal Skin Is So Tricky
Perimenopause can be just as challenging. Hormones rise and fall unpredictably, causing hydration levels to swing, collagen to break down at an accelerated pace, and skin to fluctuate between oily, dry, or sensitive.
Up to 30% of collagen is lost in the first five years of menopause, followed by a 2% yearly loss. Once menopause arrives, estrogen drops more dramatically, leading to a cascade of visible skin issues:
• Hydration Swings
• Rapid Collagen Loss
• Loss of Elasticity & Firmness
• Sensitivity
• Wrinkles & Fine Lines
• Slower Healing & Adult Acne
• Age Spots & Pigmentation
Cutting Through the Hype
The skincare aisle is crowded with “miracle menopause creams.” Many hydrate, few transform. Dermatologists agree on proven must-have ingredients like hyaluronic acid, ceramides, vitamin C, retinol, and SPF — but menopausal skin needs more.
The missing piece most products don’t address — dormant skin cells that stop functioning like they did when you were younger. That’s where DefenAge Pro comes in. Unlike hormone-based or harsh anti-aging products, DefenAge PRO uses patented Age-Repair Defensins ®, a breakthrough technology that wakes up dormant skin stem cells and restores youthful function — without relying on estrogen.
What this means for perimenopausal and menopausal skin:
• Strengthens barrier > less dryness, redness, and reduced sensitivity
• Calms inflammation > safe for reactive, hormonal skin
• Brightens & renews > reduces dullness and roughness And because it’s hormone-free, DefenAge Pro is safe and effective as your body’s estrogen shifts unpredictably. Gentle enough for sensitive skin, powerful enough to transform it.
Your Skin Survival Kit
Topical care helps, but true hydration is a two-way street.
• Drink throughout the day.
• Seal in moisture by applying cream on damp skin.
Skincare is powerful, but your daily habits complete the picture:
• Eat Skin-Friendly Fats: Omega-3s support barrier health.
• Prioritize Protein: Not just for fitness—protein is the backbone of midlife vitality. Aim for a quality source of protein at each meal to keep energy, skin, and metabolism thriving.
• Exercise: Increases circulation for a natural glow.
• Sleep: Skin repairs most overnight.
• Manage Stress: High cortisol worsens dryness and breakouts.
The Bottom Line
Perimenopausal and menopausal skin doesn’t have to mean dullness or decline—it can mean transformation. By understanding hormonal changes and supporting your skin, you can achieve stronger, more radiant skin that reflects your power and vitality in midlife.
Forget the hype. Embrace the science. Partner with a provider who truly understands the unique needs of hormonal skin— and glow through your next chapter.
JOIN US FOR OUR MID-LIFE GLOW UP:
What to know about menopause skin and hormones on Thursday, September 25, from 5:30–7 p.m., or on Thursday, October 23, from Noon–2 p.m. or 6–7:30 p.m.
Call us at 901.433.9024 or visit Delabelle.net for more information.
By
Zoe Harrison
Photo by Tindall Stephens
BEYOND AESTHETICS: A JOURNEY
TOWARD LONGEVITY AND WELL-BEING
Growing up in Vietnam in the 1980s, Tayla ThuyAn was surrounded by unspoken, and often spoken, rules about beauty. In her culture, being thin wasn’t just ideal, but expected. “Everyone is skinny in Asian culture,” she says. “If you gain a little weight, relatives will tell you directly. There’s no sugarcoating,” she remembers.
Her family moved to the United States when Tayla was 11, and she found herself caught between two worlds: the constant push for thinness from her upbringing, and the more food-centric, consumer culture in America. But neither approach taught her what proper health meant. By her teens, Tayla was struggling with a negative self-image, yo-yo dieting, and restrictive eating, always chasing a specific physical aesthetic rather than proper health and well-being.
Motherhood became the turning point for Tayla, and despite the joy she found in being a new mom in 2013, she also recognized that she felt heavy and unhealthy. She was considering resorting back to the restrictive mentality that had never worked for her in the past, when a friend invited her to come for a run. Tayla quickly found a love for running and exercising, and started to see food as fuel. Tayla’s mindset around her body image and health gradually shifted as she learned more about exercise and nutrition. “I realized I wanted to be healthier for my daughter, not just skinnier,” she says. Over the next year, she lost nearly 30 pounds while developing a passion for fitness that goes far beyond her physical appearance.
Initially, running was Tayla’s primary form of exercise because it was a quick, easy burn. But within a few years, Tayla discovered weight training through a friend in the bodybuilding community. With guidance from a bikini competition coach, Tayla honed her lifting form, built muscle, and transitioned from fashion modeling into fitness modeling. “Once I slowly began to see results, it clicked. I loved the strength I was building,” she says.
Now, Tayla trains six days a week at CLUB4 Fitness. Her program includes two heavy leg days focused on glutes, one quad/ hamstring day, two upper-body sessions (push/pull and biceps/ triceps), and core work most days. While she loves bodybuilding’s aesthetics, she also maintains her cardiovascular health with running, tennis, and other sports to achieve a “hybrid athlete” approach. “A lot of bodybuilders don't have cardio health, and I want to make sure I am well-rounded from a health and longevity perspective,” she says.
Her nutrition philosophy rejects the extremes that are often seen in the bodybuilding community. Rather than overloading on protein using strange supplements with questionable ingredients, Tayla sticks to whole foods and incorporates all the nutrients she needs to live a long and healthy life. “Especially after growing up
with disordered eating habits, I think it is important to eat everything in moderation. Nothing’s off the table,” she says.
Tayla is outspoken about the dangers of crash diets and the unrealistic physiques dominating social media. “Fast results usually mean water weight. It’s not sustainable, and it messes with your health,” she says. Progress, she believes, is rarely linear, but showing up consistently, resting when needed, and focusing on long-term well-being pays off.
Recently, more people have been turning to her for fitness advice, sparking a new sense of purpose. “I want to help motivate and guide others,” she says. “It’s okay to have bad days. Just go through the motions, show up for yourself, and remember that caring for your whole body health rather than just aesthetics will give you the longest and happiest life.”
You can follow Tayla’s fitness journey on Instagram at @thuyanannn.
HealthCare. Better Together.
Patrick Cleeton, MD Obstetrics and Gynecology
Special interests and areas of practice include:
• Well-woman visits and Pap tests
• Gynecologic care for adolescents and adults
• General and high-risk obstetrical care
• Pregnancy loss & infertility issues
• Family planning, including contraception and sterilization
• Minimally invasive gynecologic surgery, including DaVinci Robotic-assisted surgery
• Perimenopause/Menopause/ Post-Menopause Care
• Painful Periods/Pelvic Pain
• Hormone Therapy
901-585-0396.
By Maya Smith
Photo by Tindall Stephens
Move It or Lose It
When Helah Pettigrew, 51, was going through a stressful time in 2017, she turned to the gym, finding relief in lifting weights and challenging her body.
“Going to the gym was game-changing,” Pettigrew, who now calls herself a fitness guru, says. “It strengthened me mentally. So much so that I didn’t even realize the physical changes at first. Working on the inner positively affected the outer.”
Pettigrew quickly fell in love with working out — both the process and the way it was making her feel. She took it to the next level, competing in her first bodybuilding competition in 2018, where she placed fifth. Always hungry for a challenge, last year Pettigrew and a team of five other women broke the four-hour push-up relay world record, doing a combined 15,908 push-ups.
After eight years of consistent exercise, Pettigrew, who feels like she’s aging in reverse, says she’s in the best shape of her life.
“I discovered the fountain of youth,” she says. “It’s a good, healthy diet and exercise. It reverses your age. I wasn’t this fit when I was a young girl, and now I’m running circles around my 15-year-old son.”
To complement her exercise and clean diet, Pettigrew strives to keep her stress level down, prioritize self-care, drink a gallon of water a day, and get at least six hours of sleep every night.
Along her fitness journey, Pettigrew found herself naturally helping others — whether it was sharing healthy living tips or correcting form in the gym. That led her to get a personal training and nutrition coach certification.
“I love helping people,” Pettigrew says. “I decided, why not go ahead and get a certification to make it legit?”
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Pettigrew also shares her love of fitness through teaching. She leads a bootcamp class, as well as a hip-hop cardio dance class, where participants exercise to the beat. It’s a full-body workout for everyone that Pettigrew says improves balance, flexibility, endurance, and core strength.
Pettigrew teaches — and actively participates in — a total of 13 classes a week. That’s on top of her own personal workouts that she does six days a week. She admits it’s a lot, but faith and passion keep her energized.
“Your pain will push you to your purpose, and that’s what happened,” Pettigrew says. “My purpose and passion were born at the same time, and now I live this life.”
Pettigrew, who recently became a grandmother, says she wants to live this life well and for a long time.
“I want to play kickball with my grandson or throw the football,” she says. “Or if he wants to run around the block. I can do that.”
She says people are never too old to start. Though it might be challenging in the beginning, it gets better. The quality of life it leads to is worth the sacrifice and self-investment.
“You don’t have to be a gym junkie like me, but you need to strength train,” Pettigrew says. “The older you get, the more you want to be able to do things like lift yourself off a couch. We’re always going to be under construction. As long as we’re on this Earth, we need to be doing something to keep our bodies in good physical health. Move it or lose it.”
Try one of Pettigrew's classes: hip-hop cardio at Jay-Lo Fitness and Empowered Bootcamp in Desoto County. Connect with her on Facebook for class schedules and personal training inquiries.
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By Shlomit Ovadia
Photo by Tindall Stephens
HAVING FAITH IN FITNESS
As the Director of Community Partnerships at Methodist Le Bonheur Healthcare, Jonathan Lewis has been working at the intersection of healthy habits and spiritual care to transform communities across the Midsouth.
“I started at Methodist as a Chaplain about 17 years ago, doing bedside work with patients and families,” he recalls. In 2020, he was promoted to his current role, where he now works with churches and pastors through the Congregational Health Network. He also leads a chronic disease self-management program that brings tools and education to those churches and the wider public.
Jonathan also works with the Healthier 901 program, a free, community-wide initiative powered by Methodist Le Bonheur Healthcare and sponsored by Kroger, Nike, Action News 5, and Cigna. It launched in 2023 following the 2022 Community Health Needs Assessment, a report conducted every three years to identify the region’s greatest health concerns.
The findings of that report pointed to chronic diseases, including cancer and heart disease, as major concerns, with obesity being a common thread between many of them. Healthier 901 seeks to address that.
“Healthier 901 is a movement and tool to encourage and support people to do anything they can to enrich and improve their lives,” Jonathan explains.
The initiative is entirely free. It's app and webpage contain resources to record weight, track physical activity, join fitness groups, access and share healthy recipes, and more.
Launched Labor Day weekend 2023 with the annual Healthier 901 Fest at Shelby Farms Park, Healthier 901 aims to lose a cumulative 1 million pounds for the Mid-South. Currently, the initiative has more than 13,000 active members who have collectively shed 12,000 pounds.
When Healthier 901 started, Jonathan also began examining his own life through a healthy lens, looking for habits that would be both sustainable and compatible with his lifestyle. As a result, he lost 30 pounds, exercises almost daily, and meal preps.
Jonathan says, “I thought, if I’m going to be talking to people about this, I should probably be doing it myself. It encouraged me to look at my lifestyle, exercise, and sleep habits.”
“I attribute those changes to Healthier 901 and thinking about what part I need to play in the initiative I’m seeking participation.”
For Jonathan, both his background in chaplaincy and current role in community outreach unite people around a shared goal of personal growth. “Spirituality and health absolutely go together,
especially in a community like Memphis, where it is part of the fabric,” Jonathan explains.
What he hopes people understand is, “Health changes have a real ripple effect, and will inspire you to make even bigger changes,” he says, referencing not only health, but also work, family, and spiritual life. “It may snowball to look at your entire person and how you can live your best version,” he suggests.
“The change can be whatever you need it to be, big or small,” he continues. “Each individual knows themselves best and what things are achievable for them in the short term.”
Something Jonathan still carries with him from his days as a chaplain is this: “The cornerstone is presence and listening, to meet people exactly where they are. It’s the same as a health journey. It needs to make sense to the person and not come from a prescribed model, but from a place of listening first."
Healthier901.com / IG: @healthier_901
By Shlomit Ovadia
Photo by Tindall Stephens
TRAINING FOR LIFE
Some people don’t slow down with age, even after open-heart surgery. David Morris is one of them. At 47, the black belt in Brazilian jiu-jitsu, father of two, and owner of GFTeam Tennessee Jiu-Jitsu in Cordova, brings a can-do, always-learning mindset to everything he does.
David’s journey with the sport began in high school when an injury sidelined him from basketball. His brother saw a TV ad for jiu-jitsu classes, and it quickly became his new outlet.
Although David took an eight-year break after college to focus on Olympic weightlifting and work travel, he eventually returned to the mat. This time, he trained smarter, tailoring his workouts for grappling and emphasizing mobility and longevity with calisthenics, kettlebells, and free weights.
Promoted to black belt in 2018, David wanted to give back to the sport that shaped him. He opened GFTeam Tennessee, initially teaching after work and on weekends before transitioning to fulltime in 2023. The academy now offers day and evening classes for kids and adults, including a homeschool program. David teaches about 80 percent of the classes while maintaining a personal training regimen.
“You don’t stop learning when you get a black belt,” he says. “A black belt is just getting started, a white belt that never quit.”
That same philosophy helped him through one of his biggest challenges: open-heart surgery to replace his aortic valve. Doctors discovered the congenital defect during a routine checkup. As the valve narrowed from calcium buildup, surgery became unavoidable.
“I barely noticed any symptoms,” David says. “My fitness level was compensating. I didn’t even know there was a problem.”
He had surgery in April and was discharged four days later. Within four weeks, he was back teaching. By eight weeks, he was sparring again and now trains five to six times weekly, lifting weights two to three times as well.
“My body tolerated the surgery better because of my active lifestyle, but I also always try to go the extra mile,” he says. When told to walk for 10 minutes after surgery, he aimed for 30 or 40. “I pushed a little every time. Being fit and proactive made my recovery faster.”
The procedure involved opening his chest to replace the valve with one made from bovine tissue. He chose this over the mechanical option, which would have required lifelong blood thinners and likely ended his jiu-jitsu training. The tradeoff is that
he may need another surgery at 60. “That’s even more motivation to take care of myself,” he says.
“You have to use it or lose it. You can’t stop,” David advocates. “You might have to modify how you do things, but you can do this for life.”
His students range in age from four to 70, including his sons, ages seven and 11. “I want to set an example for my kids around nutrition, exercise, and competition,” he adds.
GFTeam Tennessee has around 100 students from all walks of life. David says most people hit a plateau or mental block in training at some point. “It’s about not giving up. You have to keep showing up.”
That mindset helped him recover and keeps him focused on the future. “I want to be here in a healthy way for my kids and wife. I still plan to be teaching and training at 60 and beyond.”
By Zoe Harrison
Photo by Tindall Stephens
NAVIGATING CANCER TO ICELAND’S TRAILS
As Germantown native and avid cyclist Jered Haddad prepares to bike for three days in the mountains of Iceland — between 35-40 miles per day on gravel bikes, riding mixed terrain off-road and on pavement — his mind isn’t just on the miles ahead, but on the miles he’s already fought to earn. At 51, the recruiter and lifelong adrenaline junkie has explored all avenues of life on wheels, including BMX bikes, skateboards, mountain bikes, motorcycles, road bikes, and dirt bikes. But his most grueling race began in late 2021 with a diagnosis he never saw coming: multiple myeloma, a rare blood cancer that attacks the bone marrow.
Before his diagnosis, Jered had faced months of lower back pain, which he suspected was a sports-related injury. “I’d been living with it for six or seven months before I knew what it was,” he recalls. Once he was diagnosed with multiple myeloma in 2021, the initial prognosis was grim. “It was aggressive enough that they could’ve given me two months to live,” Jered remembers. He immediately began chemotherapy and radiation to shrink the size of the tumors. By advocating for his health and with the support of Dr. Jason Chandler at West Cancer Clinic, Jered was accepted into a clinic trial for CAR-T genetic cell therapy at the Mayo Clinic. This cutting-edge immunotherapy reprogrammed Jered’s immune cells to target the cancer cells, and to the delight of Jered and his doctors, he was in complete remission in just 45 days.
“The first step was killing the cancer cells. Then I had to rebuild my body,” Jered says. For eight months, Jered endured extensive physical therapy to retrain damaged nerve pathways after the cancer had compressed his vertebrae and compromised his skull. Acupuncture completed the recovery, tackling the “software” after the “hardware” repairs. In less than two years from his initial diagnosis, Jered was on the podium winning his class at the Legend of Stanky Creek mountain biking race, and crushing his pre-cancer Strava records. “I nerd out on the data. I went from barely walking to being more competitive than I was before the cancer,” he says.
Last year, Jered was selected to participate in the Iceland Cycling Expedition through the International Myeloma Foundation (IMF). During this experience, Jered and other myeloma survivors, doctors, and researchers rode to raise critical funds for the IMF. Now, Jered is returning to Iceland for the second year in a row. “Iceland is breathtaking. You are riding surrounded by volcanoes and unbelievable landscapes, but what makes it unforgettable is riding with patients, caregivers, and researchers. You’re surrounded by people who’ve dedicated their lives to giving others more time and fighting this disease,” he says.
Back in Memphis, Jered is proud to be involved in myeloma support groups to share his story with others facing a myeloma diagnosis. “I try to advocate for early screening and speaking up for your treatment plan,” he says. Jered’s story is a testament to the power of early detection, advocacy, and community, and from now on, every ride is a chance to remember that while cancer may change the course, it doesn’t have to stop the journey.
Support Jered and the IMF by visiting Fundraise.myeloma.org/fundraiser/5987625.
By Beth Wilson
by Tindall Stephens
Making the Most of Every Day
At 80, Linda Andrews embraces each day with gratitude and joy. Between her SilverSneakers workouts at the Kroc Center, tending to her garden, volunteering at the Episcopal Bookshop, and staying active with her church, she has built a life full of activity and community. “Every day is enjoyed to the fullest,” she emphasized.
She’s the first to acknowledge that reaching this point has been hard-won because four years ago, Linda’s life took an unexpected turn.
A life-changing moment
On April 19, 2021, Andrews went through her usual routine — exercise in the morning and a meeting later in the day. That night, she developed worsening indigestion-like symptoms, and by morning, she was struggling to breathe. She called 911, and doctors at Methodist University Hospital quickly realized she was in the middle of a major heart attack.
The next day, she underwent open-heart surgery and a triple bypass. “I remember apologizing to my medical team for taking up their time,” she remarked. “I still thought I had acid reflux. But they were saving my life.”
Recovery was difficult. With the support of her family, she gradually moved from a walker to a cane and began rebuilding her strength. “Walking around the neighborhood was my favorite exercise. I finally felt like I was making some progress,” Andrews reflected.
Within three months, she entered cardiac rehab at St. Francis, where structured exercise and support gave her the confidence to return to her SilverSneakers community. Eleven months after her heart attack, an echocardiogram showed her heart had returned to normal function — an incredible milestone that highlights her persistence and discipline.
Photo
Facing another surgery
Andrews’s health journey didn’t stop there. Having battled osteoarthritis since her late 40s, she had already undergone hip and knee replacements. “All were successful and helped me continue my active lifestyle,” she pointed out. “I wasn’t surprised when the time came for a shoulder replacement.”
She turned to Dr. Throckmorton at Campbell Clinic, who, she said, “explained the surgery, what to expect, and patiently answered all my questions. I felt like I was in good hands.”
With her cardiologist’s approval, she underwent shoulder replacement surgery. “Everything went well, and I was on the way home by 1 p.m. that day,” Andrews noted.
Recovery required careful steps — six weeks in a sling, followed by a home physical therapy program. At the three-month mark, she began working with a Campbell Clinic therapist, who helped her safely rebuild strength and mobility. “We discussed my goals, and they created the perfect PT plan,” Andrews recalled. “I followed his instructions, and my shoulder strength and flexibility returned. Today, my shoulder is perfect!”
The role of fitness
Andrews’s doctors credit her smooth recoveries to her exercise routine, and she agrees. After Andrews’s heart attack, she was back at the Kroc Center within six months; after her shoulder replacement, about five months.
SilverSneakers has been central to her journey. “It is a wonderful program for seniors. We are like one big happy family,” she shared. Instructors make the classes fun and adaptable, offering both seated and standing options while incorporating weights, resistance bands, and aerobic movement.
“The music makes you want to move,” Andrews remarked. “It’s a complete workout that improves balance and overall health.”
Recently, the group set a record with 82 participants — a reflection of its growing popularity.
Healthy aging
For Andrews, healthy aging comes down to the advice that her cardiologist gave her after surgery: Eat well, take your medication, and exercise regularly, and you’ll live a long life. “That’s valuable advice for anyone recovering from a major surgery or a health challenge,” she noted.
Her journey hasn’t been without setbacks, but her outlook remains steady. “The last four years have been a journey, and I am blessed to be here,” she said. And as for celebrating life? Andrews has a simple ritual: “Most days, I enjoy a nice glass of wine.”
Andrews’s story is a testament to the power of movement, community, and determination. She reminds all of us that with the right mindset and support, we can face life’s challenges and emerge stronger than before.
By Amanda Tompkins
SUMMITING MOUNT KILIMANJARO
When Joe Fenech, 65, set his sights on Mount Kilimanjaro, he had one goal in mind: to win. As a former hockey player, Spartan racer, and trekker who has traversed many other locations around the world, he categorizes this feat as simply “the next thing in life.”
Follow along his day-to-day journey as he climbed to the top in July 2025.
DAY 1
On my way, finally! After a year of prep, training, and constant thought, the day is finally here! I'm ready for the trek to 20,000 feet up Kilimanjaro, Tanzania, Africa. Everything is unknown, including the team of seven that I will be trekking to the summit with. I'm ready, waiting at Memphis International for the long journey ahead.
DAY 4
I arrived at base camp today, but the actual hike starts tomorrow. I feel great today as I had a chance to rest yesterday. Right now, I'm ready for bed in a huge tent with modern amenities. My backpack is small and weighs about 20 lbs. fully packed. I'm looking forward to this!
DAY 5
Here we go, slowly but surely, following each other like a pack of elephants. After a three-hour hike, we arrived at the first base camp. We had tea, dinner, and laughed with my new friends. The altitude is about 8,000 feet at this level. I'm ready to get into my sleeping bag for the night. The others are all taking malaria medicine and Diamox for altitude sickness. I'm feeling confident enough that I can do all of this naturally.
Photo by Tindall Stephens
DAY 6
I had no sleep at all last night. I still have energy for some reason and am ready to go. Today's hike was six hours long, uphill over rocky terrain. The sun was powerful. We are on the equator after all. I'm really drained, so I fall into a deep sleep. In the morning, it's freezing cold!
DAY 8
Last night I was very sick with nausea, a headache, and no appetite. My oxygen level fell to 72%. We were at 15,500 feet, and the lead guide asked if I wanted to be med-evacuated out. I told him that was not an option; I had to finish. I woke up the next morning feeling better. I think carrying 20 lbs. at high altitude was not a good idea, no matter how much I trained like that in Memphis. I made it through another day, and I am beginning to get used to the lack of oxygen, showers, and toilets. I wear three layers of clothes to bed. I will use the same clothes to hike tomorrow.
DAY 9
I'm handling the altitude relatively well. Our base camp today had a panoramic view of the valley below. I've never seen anything like this before in all my travels. Today was the most challenging hike so far, with lots of volcanic and glacier rocks. I'm glad to make it through another day. The group is becoming close and looking out for each other. It was very cold last night; I had frost inside the tent and ice in my water bottles. I'm starting to think of my warm bed and my first hot shower.
DAY 10
We will depart at 3 a.m. for the summit. I look horrible! My hair and body have only been cleaned with a basin of hot water that is brought to my tent in the morning. My lips and skin are burned by the sun and wind. I am feeling confident that nothing will stop me from completing the remaining 4,500 feet. I'm craving a shower and a warm bed! This journey is not for everyone. Every 1,500 feet of elevation is a helicopter landing pad to rescue trekkers and transport them to local hospitals. I pray, get in my sleeping bag, and center my mind for a 16-hour hike tomorrow to the summit.
DAY 11
Top of the world! I made it! With the clouds under me and the last remaining bit of a glacier in Africa behind me, I was standing on the roof of Africa. It was about two degrees, but that didn't stop me from removing my shirts and jacket and jumping frantically in exhilaration! It turns out, others from different groups were being carried down. I tried not to look. For others, helicopters were waiting. I told a porter who came to meet us to prepare some hot water for my feet and a chair near my tent. This is what exhaustion feels like! I crave level ground at altitude.
DAY 12
We are descending quickly and starting to see life again — birds, monkeys, etc. We proceeded to the lodge, and I took my two-hour shower. I sat on the soft bed, turned on the news, and noticed that the world was still the same; I didn't miss a thing. I feel accomplished as I head back to the heat of Memphis with this great story to share with others. I envision lounging by the pool at my gym and thawing like an ice cube. I will miss my new friends and the great people of Tanzania who are happy and peaceful with so little.
Until my next adventure…
By Lisa Abbay, R.D.
PROTEIN POWER
Why Your Needs Increase As You Age
As we age, our bodies undergo various physiological changes that significantly impact our nutritional needs throughout our lifespan. Among these, protein emerges as a crucial macronutrient that plays a vital role in maintaining muscle, regulating metabolism, and supporting the immune system. Understanding the importance of protein for older adults can help guide your dietary choices and promote overall health.
Muscle Maintenance
One of the most significant impacts of aging is the gradual loss of muscle mass, a condition known as sarcopenia. Research indicates that individuals can lose approximately three to eight percent of muscle mass per decade after the age of 30, with accelerated loss occurring after age 60. As we age, this decline not only affects physical strength but also increases the risk of falls and fractures, which can lead to serious health complications.
Protein is essential for muscle protein synthesis, the process by which the body repairs and builds muscle tissue. Registered Dietitians recommend that older adults require approximately 1.0 to 1.2 grams of protein per kilogram of body weight per day to maintain muscle mass. This is higher than the general recommendation for younger adults, highlighting the need for increased protein intake in older populations. To meet our protein needs, sources include lean meats, dairy, legumes, and plantbased proteins.
Metabolism
As we age, our metabolism tends to slow down, which can contribute to weight gain and increased body fat percentage. Protein plays a critical role in maintaining a healthy metabolism, as it has a higher thermic effect compared to fats and carbohydrates. This means that the body burns more calories digesting protein than it does with other macronutrients.
Protein also helps preserve lean body mass, which is vital for maintaining metabolic rate. A study published in "The American Journal of Clinical Nutrition" concluded that higher protein intake is associated with better body composition and metabolic health in older adults (Bauer et al., 2013). For those over 65, including protein-rich foods in every meal can effectively promote a healthier body composition and support metabolism.
Immune Support
The immune system also faces challenges as we age, making older adults more susceptible to infections and chronic diseases. Protein plays a key role in the production of antibodies and immune cells that help defend against pathogens. Registered Dietitians recommend that, as we age, adequate protein intake is vital for
Lisa Abbay, MBA, RDN, LDN, FAND, is a Registered Dietitian based in Memphis. She is the Past President of the TN Academy of Nutrition & Dietetics and a current Board Member for the Academy of Nutrition and Dietetics as Director of House of Delegates.
optimal immune function, especially in older adults who may already have compromised systems.
A balanced intake of protein sources, including lean meats, fish, eggs, and plant-based options like beans and nuts, can provide the necessary amino acids needed for immune system support. Additionally, certain amino acids, such as arginine and glutamine, are particularly important for immune function and recovery.
As the body ages, the importance of protein cannot be overstated. From maintaining muscle mass and supporting metabolism to bolstering the immune system, adequate protein intake is essential for promoting health and well-being as we age in both men and women. Health professionals, including registered dietitians, recommend that older individuals prioritize protein-rich foods in their diets to meet their increased needs. By doing so, we can enhance the quality of life, maintain independence, and reduce the risk of age-related health issues.
If you have any questions about the proper protein intake for you or whether you need supplementation of your diet, please consult with your physician and your Registered Dietitian.
By Dale Sanford, Performance Coach
TRAIN LIKE CLOCKWORK: STAYING CONSISTENT WEEK AFTER WEEK
Consistency in training (really anything) is what gets you where you want to go. Here's a simple three-step framework we use to help lock in consistent workout times for our clients. Once you find a weekly flow that has you consistent, please don’t change it! Protect it! This will help set your training habit in stone. You will need to go through these steps AHEAD OF TIME for weeks you know will be abnormal due to things like work travel, vacations, or anything that will throw off your regular weekly schedule.
IDENTIFY YOUR KNOWN AVAILABLE TRAINING TIMES:
Find the fixed points in your weekly schedule — things like work hours, school drop-offs, meetings, sleep, etc. These are your non-negotiables Then look for the open spaces around them where you consistently have time (even if short). If you know how much time you have, it’s easier to understand what will fit in those spaces. We just use a simple spreadsheet to find our openings. We break 24 hours a day, 7 days a week into 15-minute blocks and then start blocking time!
TIPS:
• Early mornings, lunch breaks, or right after work are generally the most repeatable windows.
• If you use a daily calendar, book your workouts on that same calendar. Make sure you include commute time, prep time, shower time, etc., as needed. A 30-minute session can actually take up 45+ minutes of your day.
• Leave lunch hours open unless you can’t leave or work out on site.
• Consider turning a commute into an aerobic session.
ASSIGN WORKOUT BLOCKS:
Pick the consistently open time slots each week that you’ll treat like appointments. Now block them off in your calendar and protect them like meetings with your boss or a client. They are now non-negotiable!
TIPS:
• Start with shorter sessions to build the daily training habit, not burnout. You can add time to the sessions within larger time slots later.
• Build more days in (frequency) before worrying about working out twice per day (if necessary, based on your goals).
• Don’t stress if life gets in the way occasionally, but if something consistently interferes with a timeslot, block it off like the others and find a new opening.
• Smaller time slots are better for short interval workouts or strength training.
• Devote the bigger time slots to longer endurance or dual workout sessions.
Dale Sanford is the co-founder of BPC Performance, Inc. and has been coaching individuals and athletes all over the world since 2009. You can catch up with Dale @bpcperformance on IG, or listen to the Coaches on Couches Podcast. If you’d like to start your health or sports performance journey with BPC, visit Buildpeakcompete.com
MAKE IT AUTOMATIC:
Adjust your daily habits if needed to free up small amounts of time, or stack your workout with another locked-in daily habit (first cup of coffee, brushing teeth, dropping kids off, finishing work). Create a “pre-workout ritual” to reduce friction.
TIPS:
• Use reminders, alarms, and have a training plan to reduce decision-making time. More valuable workout time is lost each day trying to decide what to do than most people think.
• Adjusting the bedtime and wake time is the most significant yet challenging change for many people. The golden hours from 4:30-7 a.m. are key for all of our most successful athletes. Working on your sleep and wake habits is huge!
• Prepare your gear the night before.
• Utilize group training events for added accountability and weekly consistency. They are easily scheduled into your day.
• Build out your own training environment with the equipment you need to maximize convenience and get it done at home.
UNLOCK YOUR ACTIVE LIFESTYLE
At Next Day Access, we believe that mobility challenges shouldn’t hold you back from living life to the fullest. Our range of innovative, high-quality accessories is designed to help you stay active, independent, and adventurous. From custom ramps, stairlifts, elevators or other modifications, we create personalized solutions that empower you to live freely and confidently in your own space.
PRODUCTS EMPOWER YOU TO:
• STAY ACTIVE WITH EASE AND CONFIDENCE
• ENJOY OUTDOOR ADVENTURES WITH SPECIALIZED EQUIPMENT
• ENHANCE DAILY MOBILITY WITH ERGONOMIC, STYLISH SOLUTIONS
• DON’T LET LIMITS DEFINE YOU. WITH NEXT DAY ACCESS, YOUR POSSIBILITIES ARE ENDLESS.
We now have Tirzepatide! The Nurse Practitioner will evaluate and see if you are eligible for Tirzepatide. We are offering 2.5mg, 5.0mg & 7.5mg.
To book an appointment or for all other inquiries, call (901) 305-6332 or (901) 558-8225.
Mental Health First Aid (MHFA) teaches you how to identify, understand and respond to signs of mental health and substance use challenges among adults.
Methodist Le Bonheur Healthcare is offering FREE MHFA training for any business, church, or organization.
Contact myHealthyLife@mlh.org for more information.
Caroline Peyton, Runner
40; Associate Professor of Teaching, Department of History, at the University of Memphis
I f RUNNING: Above all, I value the relationships forged over 25 years of running — the mentoring I’ve received and the friendships gained in the process. You learn a lot about yourself and other people along the way.
BUCKET LIST: For my kids to lead healthy, ambitious lives and to find a sport or physical activity they love as much as I've loved distance running.
UP NEXT: Some of the MRTC Road Race Series, CooperYoung Four Miler, and the Houston Marathon in 2026.
FAV FITNESS ACCOMPLISHMENT: In 2007, I earned All-SEC honors in the 3,000-meter steeplechase with a third-place finish at the SEC Outdoor Championships while competing for the University of Arkansas. I left that season feeling heartbroken after a bad fall at NCAA Regionals, where I finished sixth. It’s hard to have perspective in the moment, and when you’re surrounded by incredibly accomplished athletes, but with time, I’ve learned to appreciate it.
HOMETOWN: Memphis, TN
SPEED BUMPS: I was diagnosed with rheumatoid arthritis in 2009. My mother, who also has RA, encouraged me to visit the rheumatologist, Dr. David Boatright, and that decision was pivotal. The diagnosis fundamentally recalibrated my relationship with running. I approach the sport with more gratitude and enthusiasm now.
MY GROUP: Breakaway Race Team
MOST MEMORABLE FITNESS EVENT: St. Jude Memphis Marathon® Weekend. In 2022, I surprised myself and won the women's race. With an eighteen-month-old daughter and a four-year-old, getting to the starting line was a collective effort. I loved seeing my kids, husband, father, and friends along the course and down the homestretch.
BEST EATS: Garibaldi's Pizza on Walker Ave. My kids love it, too.
DREAM DINNER COMPANY: Eudora Welty. Her short stories and novels weave their way into you.
GO-TO GEAR: Apple's iPod Shuffle for its light weight and simplicity.
ON MY NIGHTSTAND: "Half-Life of a Secret: Reckoning with a Hidden History" by Emily Strasser. I love any book that students find meaningful; they love this one.
PET PEEVE: Inadequate fueling and hydration! I'm a carb-loading enthusiast.
BINGE-WATCHING: "The Bear"
INSPIRATION TO BE FIT: I enjoy the challenge of setting goals and pursuing them. You never know how it will go. There's something inherently interesting about the unknown.
Photo by Tindall Stephens
Photo by Tindall Stephens
Gregory L. Hilliard, II, Runner
41; Second Lieutenant for the Memphis Police Department
I f RUNNING: I love that I can run MY race! And while I’m training, I meet new people and learn more about running. It's my happy place!
BUCKET LIST: I want to become a better runner, run all seven (major) marathons, and run a full marathon in every state!
UP NEXT: The Race (Half Marathon) in Atlanta, GA, and the St. Jude Memphis Marathon® Weekend (Full Marathon).
FAV FITNESS ACCOMPLISHMENT: Running the Tokyo Marathon is my biggest accomplishment, because I’d never run a full marathon, and it's one of the Major Marathons in the world! While training, I got into the best shape of my life and lost 50 pounds! I also climbed Mount Kilimanjaro in February 2023 — what an experience!
HOMETOWN: Olive Branch, MS
SPEED BUMPS: A week before the Tokyo Marathon, I sprained my ankle. I was nervous and devastated, but I nursed it back to health before the race.
MY GROUP: Black Men Run Memphis
MOST MEMORABLE FITNESS EVENT: Hiking Mount Kilimanjaro and making it to the top! It was an incredible journey, and it took a lot of endurance and mental strength to complete.
BEST EATS: Waffle House! I always get the two grilled chicken breasts, three eggs, hash browns, wheat toast with no butter, and coffee. It never disappoints!
DREAM DINNER COMPANY: David Goggins. Although he motivates people by doing, I'd like to know what goes through his mind when he’s running and what keeps him motivated to keep doing more!
GO-TO GEAR: My must-have is a great pair of running shoes! Shoes are the backbone for me because everything works better with good shoes! I enjoy ASICS, Brooks, and Nike brands. Also, I love running in the Jogology socks!
ON MY NIGHTSTAND: "Running for My Life: One Lost Boy's Journey from the Killing Fields of Sudan to the Olympic Games" by Lopez Lomong
PET PEEVE: When runners run with traffic and not against it! It's wrong and dangerous!
BINGE-WATCHING: I’m currently watching "Animal Kingdom" on Netflix.
INSPIRATION TO BE FIT: I want to live longer and look good doing it! Most importantly, I want to be able to play with my son for years to come!
MELISSA BAMFORD
FAV WAY TO WORKOUT:
I love group fitness, specifically BodyAttack. There’s nothing like the energy of a group moving and grooving together to great music, challenging moves, and feeling accomplished at the end!
BIGGEST FITNESS MYTH:
Group classes aren’t challenging enough OR they’re too complicated for beginners. I make everyone feel welcome in my classes, regardless of their fitness level.
BIGGEST NUTRITION MYTH:
That you can’t build muscle without animal protein. I’ve been vegan for nearly 15 years, so lots of folks ask me where I get my protein. There are plenty of plantbased sources that are relatively inexpensive and versatile.
MY TYPICAL WORKOUT DAY:
A great BodyAttack playlist, a fantastic group of friends in the class, and a sense of accomplishment...followed by a burrito.
MY ADVICE:
Find something you love to do so you’ll keep doing it, but don’t be afraid to try something new!
MY FITNESS TIP:
Photo by Tindall Stephens
Focus on the long game, not the short-term gains.
IF I COULD ONLY HAVE ONE PIECE OF EQUIPMENT:
My own body. My favorite workouts use little to no equipment — bodyweight exercises, cardio moves, and yoga.
ALWAYS IN MY GYM BAG:
A growl towel. Go Grizz!
MY FITNESS INSPIRATION:
The members in my classes. They show up, make connections, and see real changes when they find a consistent routine. We’ve laughed together, cried together, and grown together.
DREAM WORKOUT PARTNER:
Paula Abdul. I’ve been trying to learn her dances since I was a little kid, so I’d love for her to teach them to me.
GO-TO SNACK:
Bananas with peanut butter or air-fried chickpeas.
DIET PHILOSOPHY:
Working out isn’t punishment for what you eat. Food is delicious and should make you feel good, not guilty.
WHAT KEEPS YOU MOTIVATED:
My mental health is SO much better when I exercise. I know I’ll feel better when I get to move my body.
NEWBIE ADVICE:
Stop waiting for the perfect time to start. The longer you wait, the harder it will be.
GOALS FOR THE YEAR AHEAD:
I want to be able to keep teaching the classes I love for as long as I can. Incorporating strength, cardio, and stretching keeps my body moving and feeling great.
Are you a fitness trainer, workout instructor, or influencer in the industry and would love to share your knowledge with our readers? Send a brief bio and picture to: Amy@memphishealthandfitness.com.
