JAY CAMPBELL
FEATURE INTERVIEW WITH MICHELE HUGHES "AGELESS AND TIMELESS" PG 38
“BioLongevity Labs sets the gold standard for research peptides with their unmatched commitment to purity, rigorous third-party testing, and exceptional customer support. This is a brand that delivers the highest quality products for clinical use.”
-Jay Campbell
Publisher: John Highland
Editor In Chief: Hannah H.
Graphic Designer: Laura Poyner
Contributing Authors: Luke Argue, Riley George, Sydney Good, Michele Hughes, Zarah L., Nathan Pipkin, Joshua Wheeler
Vice President of Development: Mark Carvalho
Business Director: Rob Fletcher
Fractional Marketing Officer: Craig Handley
Advisory Board: Dr. Ken Davis
Executive Assistant: Michelle Richardson
Our mission and purpose at TopDoctor Magazine is to foster connections within the health and wellness community and empower our readers to make well-informed healthcare and lifestyle decisions. We pride ourselves on being the ultimate resource for interviews with health and wellness leaders, trending medical news, and healthy living topics.
We understand that choosing a healthcare provider is a crucial decision. Our in-depth interviews with esteemed doctors and medical professionals aim to bridge the gap between them and their clients. By providing our readers with personal insights, philosophies, and areas of expertise, we facilitate a deeper understanding of the individuals responsible for your health and wellbeing. We also strive to highlight our outstanding practitioners, showcasing their dedication to their patients and contributions to the medical community.
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It is our firm belief that well-informed individuals make better decisions about their health. By providing you with insights into established and emerging medical trends and technologies, we empower you to take an active role in your healthcare choices. Whether you are a healthcare professional seeking to stay updated on the latest advancements or a patient eager to make informed decisions about your well-being, TopDoctor Magazine is here to support you.
In every issue, we strive to uphold the highest standards of journalistic integrity, accuracy, and relevance. Our dedicated team of writers, editors,
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With warmest regards, Hannah
H.
22 28 38 50 64
Why The 9-5 Workday Was Built For Men
Electrolytes In Your Daily Whole Foods
Do You Know How Cold Water Affects Your Health?
Ageless and Timeless: Featured Interview With Jay Campbell
How Does Walking Benefit Your Health?
Natural Remedies For Colds, Flu, and
Congestion: What Works and What Doesn't
Sleep Debt: Can I Pay It Off?
Gone are the days when everyone had to work a 9-5. Since 2020 especially, more and more people have been working from home and creating a schedule tailored to them. Come to find out, the 9-5 is best suited for men. Let’s explore why.
We all have daily cycles. That’s our circadian rhythm, which determines when we wake up and go to bed.¹ When you have a system or a routine, your body will naturally want to get up and sleep at the same time each day.
If you think about it, we should all be suitable for a 9 to 5 workday, right? After all, we (in theory) are ready to conquer our day in the morning when we get up. Over the day, we progressively lose steam, and by the time 5 o’clock rolls around, we’re ready to be done. We have just enough time for dinner and downtime before bed.
However, men and women do feel differently each day based on their hormones.
In addition to a normal circadian rhythm, men also experience a diurnal rhythm of testosterone.² That means they experience the same thing every day with their hormones. When testosterone levels are normal, testosterone is at its highest in the morning and decreases over the day.³ As men sleep, testosterone rises, so it’s at its peak again the next day.
In other words, they’re ready to seize the day in the morning and feel ready to clock out by the end of the day. And the same thing repeats every single day.
Hypothetically, women should feel the same way based on their circadian rhythm. However, any woman knows she doesn’t feel the same each day, and it’s not just in her head. That’s because a woman’s cycle works on roughly a 28day pattern. A woman’s key hormones, progesterone and estrogen, dramatically shift over this time. The main events in a woman’s cycle are ovulation and menstruation, but the body’s hormones are still working in between these points.⁴
All that to say, a woman will feel energized and have more mental clarity to complete tasks at specific points during the month. But at other times, she’ll feel grateful if she just makes it out of bed.
Though stress is disadvantageous for both men and women, adding insult to injury, stress can hurt women more than men when it comes to fertility.⁵ When chronically stressed, our body enters a fight-or-flight mode, halting essential functions and causing gut imbalances. Stress causes our cortisol to spike, which, again, isn’t good for anyone's health overall. However, while men have cortisol, their testosterone doesn’t come from it. In other words, they won’t experience fertility problems from stress quite like women.
Women, on the other hand, primarily use the hormones progesterone and cortisol to conceive children. Cortisol is not bad, but when stress causes it to swell, everything else is imbalanced, making it difficult for women to have children. That likely explains why 1 out of 5 women experience infertility during the time they should be most fertile. Even if a woman doesn’t intend to have children, she’ll still be hurt by high cortisol with depression, anxiety, and mood swings, among other things.
The good news is that women can track their cycles to understand what’s going on with their hormones. Even if they’re not planning to have kids right now, knowing what’s going on to prepare is helpful. This app called 28 is a great resource to track your cycle.⁶ If you don’t have a cycle, you can establish a monthly routine to help regulate it—which can help bring it back! The same app uses the moon as a monthly schedule if you so choose.
Once you know your cycle, you can eat and exercise along with it.⁷ As you might’ve guessed, there are times in the month when more intense exercise would be beneficial. At other points, though, it’s best to take a step back and relax. You can also eat foods that help balance your hormones. Getting in touch with your cycle can help regulate your hormones and make it easier to function.
You must do what you can to alleviate stress. If possible, take a step back from certain responsibilities in order to not overwhelm yourself. Don’t be hard on yourself when you’re at that time of the month. You can also trick your body into calming itself by activating the vagus nerve.⁸
Though atypical job trends are rising, that doesn’t mean we can completely abandon the 9-5. But if women track their cycles, they can learn how to work with their hormones to make the most of every day.
Hey there,
We’re Strive Compounding Pharmacy.
And we’re striving for the personal side of healthcare. You know, Personal Pharma over Big Pharma. People over profits. Well care over sick care. Baseline shifting pharmaceuticals over symptom-covering ones.
We help thousands of healthcare providers just like you write tailored prescriptions so your patients can become the healthiest version of themselves.
Whether you have experience prescribing compounds or not, we make it easy to get started, get confident, and get support.
By joining our network of providers, you’re making medicine more personal—exactly how it should be.
It’s time to Strive Forward, together.
BY MICHELE HUGHES
HOST OF THE AGELESS AND TIMELESS PODCAST
HOW HAS YOUR PERSONAL JOURNEY LED YOU TO WHERE YOU ARE TODAY?
I've worked in the health field for over 25 years, beginning with early work with peptides and hormone optimization. I have witnessed that traditional treatment can occasionally fall short when it comes to achieving genuine, long-lasting wellness. That inspired me to investigate and ultimately invent new approaches to assisting individuals in utilizing their bodies' inherent healing capacities. The culmination of those encounters brought me to this point, where I am passionate about using cuttingedge science to transform health.
WHAT SECRETS CAN YOU SHARE ABOUT YOUR PERSONAL REGIMEN THAT HAVE HELPED YOU PRODUCE THE GREATEST RESULTS?
It's about the big picture, not just one miraculous action. I use tailored, microdosed peptide and hormone regimens I've
perfected over the years, while maintaining highly focused strength, cardiovascular, and mindfulness routines.
I also remain permanently metabolically flexible by following a nutrient-rich diet utilizing my customized alternate-day intermittent fasting protocol (30 Days 2 Shredz).
I KNOW the actual key to living life FULLY OPTIMIZED is striking a balance between healthy eating, exercise, and wise supplementation.
WHAT MOTIVATES YOU TO BE OMNIPRESENT AND PROLIFIC WITH YOUR BOOKS, PODCASTS, SOCIAL MEDIA, CONFERENCES, RETREATS, AND STARTUP?
My motivation is straightforward: individuals are empowered when they share knowledge. I want to ensure anyone interested in taking charge of their health can access trustworthy,
scientifically-supported knowledge, whether done through a book, podcast, or live event. What keeps me going is witnessing others change their lives as a result of comprehending and putting these ideas into practice.
WHAT INSPIRES YOU TO BE A LEADER AND SPOKESPERSON IN THE WELLNESS MOVEMENT?
Honestly, it's the effect I witness firsthand— seeing individuals recover their energy and enhance their standard of living. I'm here to question established practices and provide something more organic and efficient; I'm not interested in following the herd. What motivates me every day is the desire to truly impact people's lives.
WHEN ARE YOU THE HAPPIEST AND MOST FULFILLED?
I feel most satisfied when I witness real change, whether it's a patient getting back on track or learning one of our methods has improved someone's life. I'm reminded of why I work when I'm working with our team or interacting with our community.
HOW HAVE YOUR EXPERIENCES IN THE HEALTHCARE INDUSTRY CONTRIBUTED TO THE EXPERTISE YOU BRING TO BIOLONGEVITY LABS?
My years writing, coaching, and presenting have taught me a great deal about how the human body actually functions well and why it doesn't. I've been on the front lines, gained knowledge from both achievements and failures, and integrated my practical experience with the most recent findings. At BioLongevity Labs, this experience aids me in creating novel and beneficial treatments.
HAVE YOUR MENTORS BEEN ON THIS
I've had the opportunity to study under some real pioneers in our field. The foundation for my current work was laid by early hormone therapists and peptide researchers, particularly the work of Dr. Vladimir Khavinson. He provided priceless insights that still shape my strategy today.
WHAT LED YOU TO PIVOT FROM YOUR EXTENSIVE WORK IN TRT, HORMONES, AND INJECTABLE PEPTIDES TO CO-FOUNDING A COMPANY FOCUSED ON PEPTIDE BIOREGULATORS?
I realized that by genuinely adjusting the body's inherent repair processes, we may achieve a whole new level after years of utilizing conventional medicines that mostly just control symptoms. Peptide bioregulator research has shown that rather than merely bandaging problems, we might address them at the cellular level. It was a logical next step, an opportunity to improve our strategy and provide something even more potent.
HOW DID BIOLONGEVITY LABS GET CONCEIVED? WHO IS YOUR TARGET AUDIENCE?
BioLongevity Labs aims to make cuttingedge peptide science accessible for general well-being. Our diverse target audience ranges from seasoned biohackers and medical professionals to regular people prepared to control their health. We provide you with useful, scientifically supported products, regardless of your level of experience.
▷ Me (Jay): I bring a love for biohacking and cutting-edge treatments, along with decades of practical hands-on experience.
▷ Hunter: He is our product use and research expert, ensuring our science is of the highest caliber.
▷ Josh: He ensures we connect with the proper people and opportunities, as the entrepreneurial drive behind our strategy and business growth.
We all work together to address every aspect, from planning to implementation.
Our goal is straightforward: by utilizing the body's own repair mechanisms, we enable people to attain optimal health and longevity. Our goal is to develop and distribute the highest quality, scientifically supported peptide bioregulators that enable you to lead a healthier, more fulfilling life.
Peptide bioregulators can be thought of as microscopic messengers, which are short sequences of amino acids that aid in cellular communication and self-healing. In contrast to other peptides that only increase hormone levels or bridge a gap, these bioregulators optimize your body's natural processes to promote internal healing with few, if any, adverse effects.
They can be incorporated into a thorough, individualized wellness program. It all depends on your individual biology, but in my experience, combining them with other therapies can produce superior outcomes. Developing the ideal combination requires collaboration with an experienced healthcare professional.
They are intended to balance your body's natural processes while promoting cellular regeneration and repair. The advantages of proper use greatly exceed the disadvantages. However, like any strong substance, they are not suitable for everyone. Before beginning any new regimen, people with specific diseases or those who are pregnant or breastfeeding should consult a specialist.
It was about changing rather than throwing away what had previously worked. Although conventional approaches were beneficial, they frequently merely treated the symptoms. On the other hand, peptide bioregulators focus on the underlying causes of medical conditions. We chose to double down on this strategy because it is more sophisticated and viable in the long term.
Peptide bioregulators originated in groundbreaking studies conducted in
Russia, where scientists such as Dr. Vladimir Khavinson showed that certain peptides may affect gene expression and facilitate tissue repair. We have created extremely effective and safe solutions by integrating his pioneering work with current data.
DO YOU SOURCE YOUR INGREDIENTS, AND WHAT MAKES YOUR PRODUCTS UNIQUE?
We have a strong commitment to quality. Here in the United States, we get our raw materials from GMP-certified factories; occasionally, we collaborate with reliable European suppliers. This method guarantees our products are more consistent and pure than numerous alternatives. We also source the original Khavinson-patented Russian bioregulator formulations that utilize cuttingedge manufacturing and quality control.
Navigating the legislative gray area and changing the public image are significant challenges. We are putting a lot of effort into changing the perception of peptides as "research chemicals" to one of reliable, scientifically supported well-being. Supply chain management and scaling up without sacrificing quality are constantly evolving tasks.
ARE YOU SELLING TO BOTH PHYSICIANS AND CONSUMERS?
Yes, we're using two different strategies. In addition to providing our products to knowledgeable customers through a few channels, we collaborate closely with healthcare practitioners to guarantee their safe usage. This keeps safety and appropriate use at the forefront while enabling us to reach as many people as possible.
The greater quality, thorough research, and cutting-edge production that go into our products are reflected in our pricing. We are in the premium wellness market category, providing outstanding value to consumers seeking tried-and-true, superior products.
Our short-term goals are to increase brand awareness, fortify clinical alliances, and broaden our product line. Our long-term goal is to lead the world in regenerative, individualized medicine. We see ourselves as becoming the Amazon of biohacking. Although enthusiastic about our work, we are also receptive to strategic options that uphold our objective while optimizing value for our stakeholders.
The initial feedback has been overwhelmingly favorable. The stories we hear inspire us, whether from doctors observing better patient outcomes or biohackers expressing how they have recovered their vitality. For those who would like to delve further into the actual outcomes, we aim to have comprehensive case studies and testimonials down the road.
Your greatest asset is your personalized health. Don't wait for someone else to fix you, I always say. You have the ability to change your life by educating yourself, adopting tactics supported by evidence, and making wise decisions. It's about becoming the proactive scientist of your own health!
Jay Campbell is a health optimization expert, best-selling author, and co-founder of BioLongevity Labs. He specializes in hormonal health, therapeutic peptides, and raising human consciousness through his books, podcasts, and educational programs. BioLongevity Labs, which he co-founded with Hunter Williams and Josh Felber, focuses on manufacturing high-quality research peptides and bioregulators in the U.S. to ensure transparency and efficacy. Through initiatives like the “Peptides Demystified” course, he aims to bridge the knowledge gap in peptide use for clinicians and the general public. His work has significantly contributed to increasing awareness of alternative health solutions. With a mission to empower individuals, Jay continues to lead in the evolving health and wellness field.
Michele Hughes is the visionary founder of Ageless and Timeless and the dynamic host of the Ageless and Timeless podcast. As a monthly contributor to TopDoctor Magazine, she offers powerful insights on wellness, longevity, and living fully at every stage of life. With a deep passion for health, vitality, and a role model for timeless elegance, Michele empowers audiences to embrace their highest potential and live with purpose and grace.
For more information, please reach out to express interest in being a potential guest on the Ageless and Timeless podcast or to be featured in the Top Doctor Magazine Ageless and Timeless column with Michele Hughes.
For podcast collaborations or to have Michele Hughes on your show, please contact her at:
Email: themichelehughescompany@gmail.com Website: www.agelessandtimeless.com
Instagram: @agelessandimeless
LinkedIn: https://www.linkedin.com/in/michele-hughes-83a3b935/ Facebook: https://www.facebook.com/michele.hughes.186 Ageless and Timeless podcast, on YouTube, iTunes, Spotify, and wherever podcasts are available.
Staying hydrated is one of the simplest and most effective remedies for colds and flu. When you have a fever, the body loses fluids through sweat, leading to dehydration. Drinking water, herbal teas, and broths can help thin mucus, reduce congestion, and ease symptoms like sore throats.¹ Warm liquids, in particular, can provide immediate relief for nasal congestion and sore throats by improving mucus flow.
Honey is an age-old remedy for soothing coughs and sore throats. Its thick consistency coats the throat, providing temporary relief from irritation. Research supports honey’s effectiveness, showing that it can be as effective as over-the-counter cough suppressants, especially in children one year and older.² Honey also has antibacterial properties that may help fight infections.
How to use: Mix 1-2 teaspoons of honey in warm water or tea for relief.
Steam inhalation is a well-known natural remedy for relieving nasal congestion. Inhaling warm, moist air can loosen mucus, making breathing easier. You can enhance the experience by adding essential oils like eucalyptus, which has antiviral and anti-inflammatory properties.³
How to use: Boil water, pour it into a bowl, drape a towel over your head, and inhale the steam for 10-15 minutes.
Saltwater gargles are simple yet effective for treating a sore throat. The salt helps reduce swelling by drawing out excess moisture from inflamed tissues, and it can also loosen mucus, making it easier to expel.⁴
How to use: Mix 1/4 to 1/2 teaspoon of salt in 8 ounces of warm water and gargle several times daily.
Herbal teas made from ingredients like ginger, echinacea, and chamomile are popular cold and flu remedies. Ginger has anti-inflammatory properties that can reduce throat pain and congestion. Echinacea is believed to boost the immune system, and chamomile can promote relaxation and better sleep, which is crucial for recovery.⁵
How to use: Steep fresh ginger slices or herbal tea bags in boiling water for 5-10 minutes and drink throughout the day.
There are many myths surrounding cold and flu treatments. Let’s separate fact from fiction.
Fact: While vitamin C is essential for a healthy immune system, research shows it doesn’t prevent the common cold. However, regularly taking vitamin C supplements can slightly reduce the duration and severity of cold symptoms, especially for individuals who engage in intense physical activity or are exposed to cold environments.⁶
Fact: Antibiotics treat bacterial infections, not viral infections like the common cold or flu. Unnecessarily taking antibiotics can contribute to antibiotic resistance.⁷ The best way to manage viral infections is through supportive care, such as rest, fluids, and symptom relief.
Fact: There’s no scientific evidence to support starving yourself during a fever. In fact, it’s essential to nourish your body with easy-to-digest, nutrient-rich foods to help your immune system fight off infection. Soups, fruits, and vegetables provide essential vitamins and minerals that aid in recovery.⁸
Fact: Despite this common belief, scientific studies have found no significant link between dairy consumption and increased mucus production. For most people, drinking milk when they have a cold is perfectly fine and may even provide needed calories and nutrients.⁹
While natural remedies can provide comfort and relief for cold and flu symptoms, it’s important to recognize when symptoms warrant professional medical attention. Seek medical help if you experience:
- High fever lasting more than three days
- Difficulty breathing or shortness of breath
- Chest pain or pressure
- Severe headache or confusion
- Persistent vomiting
These could be signs of a more severe infection, such as pneumonia, bronchitis, or complications from the flu.
A balanced approach is key when dealing with colds, flu, or congestion. Combining timetested home remedies with proper rest, hydration, and over-the-counter medications (as needed) can help your body recover more comfortably. However, it’s essential to avoid falling for common myths and misconceptions about cold and flu treatments. While natural remedies like honey, steam inhalation, and herbal teas can offer relief, it’s crucial to understand the limitations of these treatments and when to seek professional care.
Natural remedies provide valuable support during cold and flu season but are not substitutes for medical treatment when symptoms escalate. Be cautious of myths, stick to sciencebacked remedies, and remember that prevention—through hand washing, getting enough rest, and staying hydrated—is often the best remedy of all.
SHOP OUR COLLECTION
1. Silver, Natalie. “Everything to Know About Your Circadian Rhythm.” Healthline, March 30, 2022. https://www.healthline.com/health/healthy-sleep/circadian-rhythm.
2. “Diurnal Rhythm.” Diurnal Rhythm - an overview | ScienceDirect Topics. Accessed July 16, 2024. https://www.sciencedirect.com/topics/neuroscience/diurnal-rhythm.
3. Diurnal Rhythm of Testosterone. The Men's Health Clinic. Accessed July 15, 2024. https://themenshealthclinic.co.uk/wp-content/uploads/2020/02/diurnal_pattern.gif.
4. Good, Sydney. “The Secret to Women’s Health: Cycle-Syncing.” Top Doctor Magazine, September 6, 2023. https://topdoctormagazine.com/issues/the-secret-to-womens-health-cycle-syncing/.
5. Florio, Gina. “This Is How Stress Affects Women’s Fertility And Hormones Differently Than It Does In Men.” Evie Magazine, November 6, 2023. https://www.eviemagazine.com/post/ how-stress-affects-womens-fertility-hormones-differently-men.
6. You can find the app here - https://28.co/
7. Good, Sydney. “The Secret to Women’s Health.”
8. Good, Sydney. “Introducing the Vagus Nerve: Your 1-Minute Hack to Reducing Stress Today.” TopDoctor Magazine, June 14, 2024. https://topdoctormagazine.com/wellness/introducing-the-vagus-nerve-your-1-minute-hack-to-reducing-stress-today/.
1. Wempen, Kristi. “The Wonders of Watermelon.” Mayo Clinic Health System, July 27, 2021. https:// www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/the-wonders-of-watermelon.
2. Manaker, Lauren. “Skip the Sugary Sports Drinks—These 20 Electrolyte-Boosting Foods Can Help You Stay Hydrated.” Health, November 8, 2023. https://www.health.com/foods-with-electrolytes-8349000.
3. Leonard, Jayne. “Foods That Are High in Electrolytes.” www.medicalnewstoday.com, May 15, 2020. https://www.medicalnewstoday.com/articles/electrolytes-food.
4. Cleveland Clinic Writing Team. “Rebalance, Replenish: 4 Sources of Electrolytes.” Cleveland Clinic, September 22, 2023. https://health.clevelandclinic.org/best-electrolyte-sources.
1. Watson, Kathryn. “Cold Shower Benefits for Your Health.” Healthline, April 25, 2017. https://www. healthline.com/health/cold-shower-benefits.
2. Nall, Rachel. “Are There Any Health Benefits to a Cold Shower?” www.medicalnewstoday.com, October 24, 2024. https://www.medicalnewstoday.com/articles/325725.
3. Cleveland Clinic. “Are Cold Showers Good for You?” Cleveland Clinic, June 17, 2021. https://health. clevelandclinic.org/are-cold-showers-good-for-you.
4. Caporuscio, Jessica. “What Are the Benefits of Cold and Hot Showers?” www.medicalnewstoday. com, January 13, 2020. https://www.medicalnewstoday.com/articles/327461.
5. Cleveland Clinic. “Are Cold Showers Good for You?”
6. Bongiorno, Peter. “A Cold Splash–Hydrotherapy for Depression and Anxiety.” Psychology Today, July 6, 2014. https://www.psychologytoday.com/us/blog/inner-source/201407/cold-splash-hydrotherapy-depression-and-anxiety.
7. Cherney, Kristeen. “Cold Shower for Anxiety: Research, Efficacy, and More.” Healthline, June 22, 2020. https://www.healthline.com/health/anxiety/cold-shower-for-anxiety#research.
8. Watson, Kathryn. “Cold Shower Benefits for Your Health.”
9. LIVunLtd. “Home - LIVunLtd.” LIVunLtd, October 24, 2024. https://livunltd.com/?country=US.
10. Cleveland Clinic. “Are Cold Showers Good for You?”
11. LIVunLtd. “Home - LIVunLtd.”
1. Visit BioLongevity Labs to explore their range of USA-made, third-party tested peptides and bioregulator capsules designed to support cellular health and longevity.
2. Please contact Michele at themichelehughescompany@gmail.com with any interview inquiries. For more information, visit Michele’s website https://agelessandtimeless.com/.
1. Murtagh, Elaine M, Marie H Murphy, and Janne Boone-Heinonen. “Walking: The First Steps in Cardiovascular Disease Prevention.” Current Opinion in Cardiology 22, no. 5 (September 25, 2010): 490–96. https://doi.org/10.1097/hco.0b013e32833ce972.
2. Ibid.
3. White, Daniel K., Catrine Tudor-Locke, Yuqing Zhang, Roger Fielding, Michael LaValley, David T. Felson, K. Douglas Gross, et al. “Daily Walking and the Risk of Incident Functional Limitation in Knee OA: An Observational Study.” Arthritis Care & Research 66, no. 9 (September 1, 2014): 1328–36. https://doi.org/10.1002/acr.22362.
4. Chertoff, Jane. “What Muscles Does Walking Work? We Asked Certified Trainers.” Byrdie, September 10, 2021. https://www.byrdie.com/what-muscles-does-walking-work-5101488.
5. Le, Dr. Anna. “The Benefits of Walking during Pregnancy.” Annandale OB-GYN. Accessed October 22, 2024. https://www.annandaleobgyn.com/news/the-benefits-of-walking-during-pregnancy/.
6. Krall, Elizabeth A., and Bess Dawson-Hughes. “Walking Is Related to Bone Density and Rates of Bone Loss.” The American Journal of Medicine 96, no. 1 (January 1994): 20–26. https://doi. org/10.1016/0002-9343(94)90111-2.
7. Ibid.
8. Barbara J. Campbell. “Exercise and Bone Health.” OrthoInfo, July 2020. https://orthoinfo.aaos.org/ en/staying-healthy/exercise-and-bone-health/.
9. NIEMAN, DAVID C., DRU A. HENSON, MELANIE D. AUSTIN, and VICTOR A. BROWN. “Immune Response to a 30-Minute Walk.” Medicine & Science in Sports & Exercise 37, no. 1 (January 2005): 57–62. https://doi.org/10.1249/01.mss.0000149808.38194.21.
10. Hijikata, Yasuyo, and Seika Yamada. “Walking Just after a Meal Seems to Be More Effective for Weight Loss than Waiting for One Hour to Walk after a Meal.” International Journal of General Medicine, June 9, 2011, 447. https://doi.org/10.2147/ijgm.s18837.
11. Physiopedia. “Synovium & Synovial Fluid.” Physiopedia, 2021. https://www.physio-pedia.com/Synovium_%26_Synovial_Fluid.
1. Harvard Health Publishing. "Hydration and Colds: What You Need to Know." Harvard Health. https://www.health.harvard.edu.
2. Mayo Clinic. "Honey as a Cough Suppressant." Mayo Clinic. https://www.mayoclinic.org.
3. Healthline. "Steam Inhalation: Benefits for Colds and Flu." Healthline. https://www.healthline.com.
4. WebMD. "Gargling Salt Water for a Sore Throat." WebMD. https://www.webmd.com.
5. National Institutes of Health. "Herbal Teas for Colds: What Works?" NIH. https://www.nih.gov.
6. WebMD. "Vitamin C and the Common Cold: Myths vs. Facts." WebMD. https://www.webmd.com.
7. Centers for Disease Control and Prevention. "Antibiotic Use and Resistance." CDC. https://www. cdc.gov.
8. Harvard Health Publishing. "Hydration and Colds: What You Need to Know." Harvard Health. https://www.health.harvard.edu.
9. Cleveland Clinic. "Dairy and Mucus Production: The Myths." Cleveland Clinic. https://www.clevelandclinic.org.
1. Newsom, Rob, and Dr. Anis Rehman. “Sleep Debt: The Hidden Cost of Insufficient Rest.” Sleep Foundation, January 16, 2024. https://www.sleepfoundation.org/how-sleep-works/sleep-debt-and-
catch-up-sleep.
2. Ibid.
3. Lee, Soomi. “Naturally Occurring Consecutive Sleep Loss and Day-to-Day Trajectories of Affective and Physical Well-Being.” Annals of Behavioral Medicine : A Publication of the Society of Behavioral Medicine, April 2022. https://pubmed.ncbi.nlm.nih.gov/34223608/.
4. Kitamura, Shingo, Yasuko Katayose, Kyoko Nakazaki, Yuki Motomura, Kentaro Oba, Ruri Katsunuma, Yuri Terasawa, et al. “Estimating Individual Optimal Sleep Duration and Potential Sleep Debt.” Scientific reports, October 24, 2016. https://pubmed.ncbi.nlm.nih.gov/27775095/.
5. “Medical Information and Health Advice You Can Trust.” Healthline. Accessed August 21, 2024. https://www.healthline.com/.
