Many patients feel a lack of time with their PCPs – they feel rushed during appointments which leaves them disconnected And, those with chronic conditions face a very fragmented care, seeing multiple specialists without coordination, communication, and without a good and clear plan for their health
SMARTER CARE
Whether you are in need of a comprehensive evaluation of your overall health or you are looking for a long-term relationship with your own private doctor, I can help
Jennifer Walker // jennifer@vegaswellnessmag.com // 775 375 0415
COPY EDITOR
Effie Armstrong - info@vegaswellnessmag.com
Chris Dyer is a multi-dimensional coach, collaboration, and community builder. As a professional speaker and author, she conveys the importance of Spirituality with Whole Life and Whole Health. She offers marketing and visibility consulting globally to other healers, helpers and teachers. As a new resident to Las Vegas, Nevada, she has created a platform to promote the Spiritual and Healing opportunities outside of the stereotype that the strip life offers. Her heart-centered leadership supports and builds other enterprises that promote Living Legacies that create social impact as part of their business and
models.
VANESSA COOK >>>
Triathlon Training Over 50
Vanessa L. Cook, VetMB, PhD, DACVS, DACVECC is a veterinarian by profession. As impressive as that is on its own, Vanessa is also a triathlete who didn’t begin competing until she was over the age of 40. I recently had the chance to sit down with Vanessa to learn more about what she focuses on in training and the local companies that assist her with race preparation.
STEPHANIE SHEHAN: Tell me a little bit about yourself and what led you to triathlons.
VANESSA COOK: I am a triathlete. I swim, I bike, I run. I race for Team USA in my age group and I’ve won 2 silver medals and a bronze at the age group World Championships. Results are often decided by a small percentage of time difference so every tiny advantage you can get counts. I’m 57 years young and I’m also a veterinarian, so free time is limited and I have to deal with age related issues. I started doing triathlons when I was 45, so it is never too late to find your passion.
SS: Tell me about your wellness journey and what you concentrate on when preparing for a race.
VC: I found biohacking was a way for me to be the very best that I can be. I work with local wellness companies to ensure that I am the best athlete I can be. Here are a few things that I focus on when gearing up for a race.
Bones
We often overlook the importance of our bones- that goes for men too. Our muscles cannot be stronger than our bones or they would snap them in two. We have to start with a solid foundation. But as an athlete who works out and lifts weights, my bones should be fine, right? Wrong! Two years ago, I was completely shocked to find out I had Osteopenia. This was completely unacceptable to me and I was determined to fix this problem immediately. Fortunately my coach, former pro triathlete Rebekah Keat, had been telling me for years that I needed to go to OsteoStrong to improve my bones and strength. The effect is so profound that she calls it the “best form of legal doping’ that there is. As a veterinarian I understand the physiology of bone remodeling so the science behind OsteoStrong makes sense to me. At OsteoStrong you put a supramaximal force though your bones, just once a week, in 10 mins. The results were dramatic. My knee that had been bothering me for years, to the point that I had to have a steroid injection, no longer hurts at all. My strength and speed in my races improved so much that six months after I started going to OsteoStrong I won my age group at Duathlon National Championships (run-bike-run) by FORTY EIGHT minutes, over a 5 hour race. Who doesn’t want a result like that? And all in just 10 minutes once a week- without even breaking a sweat!
Muscles
Loss of muscle as we get older is another issue I have to deal with. I lift heavy weights which helps reduce this loss, but several sessions a week is time consuming and my skeletal muscle mass was still declining while body fat was increasing. About eight months ago, I discovered Body20 in Summerlin. Here, you wear a suit that delivers electro-muscle stimulation (EMS) while you work out. The EMS suit delivers 150x more contractions
than a typical gym session- in just 20 mins- and trust me, 20 mins is all you can handle! I have seen impressive results in body composition as a result, gaining several pounds of skeletal muscle mass and losing body fat, all tracked on the InBody analyzer.
One of the best things about training at Body20 is that you train one-onone with one of their awesome personal trainers who tailors your session to what you want to focus on- be it sport specific strength, fat loss, or improved cardio. I work with Bryanth who is totally invested in improving my race performance and making me the best athlete I can be. I do 2 sessions a week which include running on the treadmill, HIIT, and strength training. A few weeks ago, I competed in the St Patrick’s Day Run Half Marathon at Lake Mead, a challenging hilly course. I could really feel the extra strength I had from running on the treadmill in the EMS suit and after 12 miles, stormed past a 40-year-old to take 3rd overall female. A personal trainer, cutting edge fitness technology and amazing results in just 20 minutes has been a gamechanger for my performance.
Recovery
When I was younger I used to ignore the importance of recovery. It turns out that all the benefits of athletic training only come when you give your body a chance to absorb the stress that you just put on it. Sitting on the sofa is one way to recover, but I don’t have time to do that, and anyway there are more effective ways to enhance recovery. Both before and right after a race you’ll find me back at Body20. But this time I’ll be lying on a bed for 20 mins having a “Restore” session. Now the EMS suit is set to a lower frequency that promotes blood circulation through your muscles to flush out the lactic acid that makes us stiff and sore after exercise. This ensures that I have flushed out all the effects of hard training prior to a race, and then afterwards removes the soreness so I can get back to training sooner.
SS: Any other modalities that you rely on?
VC: Once a week I also use red light therapy. This was originally developed by NASA to grow plants in space and heal wounds in astronauts. You may be familiar with it from the red light face masks for wrinkles, or hair regrowth helmets. But it does so much more than that. The red light boosts the mitochondria in your cells. Mitochondria are the part of your cell that generates energy and this results in increased energy production in your muscles. It also reduces inflammation and stimulates collagen production which in turn heals injuries faster. As an older athlete that pushes the limits I used to constantly have nagging injuries. But now, with using specific therapies for recovery, I am healthy and able to train at the intensity I need to, to compete at the highest level of my age group.
SS: Your accomplishments are extremely motivating. Any words of encouragement?
VC: Biohacking is not just about enhancing performance, it’s about optimizing every aspect of your body and mind so you can reach your fullest potential, regardless of age. As a 57-year-old triathlete, I’ve proven that with the right strategies, you can defy the typical boundaries of age and time. The journey isn’t always easy, but it’s worth it. Whether you're
a seasoned competitor or just getting started, every step you take toward improving your bones, muscles, and recovery processes will bring you closer to achieving your personal best.
Remember, it’s never too late to start; passion and consistency are key. Embrace the process, trust in the methods that work for you, and know that every small advantage compounds into bigger, life-changing results. Keep pushing, stay curious, and never underestimate what you’re capable of. You’ve got this!
By Stephanie Shehan
Women in Wellness
Janelle Ardizzone
Desert Moon Wellness desertmoonwellness.com
IG: @desertmoonwellnesslv, @speedlimitom
Michelle Anderson BODY20 Summerlin body20.com/summerlin-south IG: @body20summerlinsouth
Michelle Binkowski
Back In Action Chiropractic backinactionchiropracticlv.com
IG: @backinactionchirolv
FB: @Michelle Binkowski DC
Jennifer Hass White Labeling Pros whitelabelingpros.com
Non Profit: everafter.foundation IG @Theentrepreneurauthor
Crystal Perras Farm to Table Farmers Market farmtotablefarmersmarket.com IG: @farmtotablefarmersmarket
Tateonna Hass Stories of Perseverance Magazine storiesofperseverance.org IG: @storiesofperseverance
Ilona Pamplona The Postmodern Oracle ilonapamplona.com
IG: @yourauraatwork, @ilonapamplona
Rachel West Holistic Chamber of Commerce LV HolisticChamberOfCommerce. com/vegas
FB: @Holistic Chamber of Commerce Las Vegas
IG: @holisticchamberofcommercelv
Ann Ross CNC, HHP, CWC Natural Grocers Henderson naturalgrocers.com
IG: @naturalgrocers
Sarah Schwefel Freelance Writer & Researcher
IG: @Rising_Zebra
>>> TRAINING STRATEGIES FOR WOMEN
FOLLOWING WEIGHT
LOSS
Weight loss journeys, while successful in shedding unwanted pounds, can sometimes lead to muscle loss along with fat. For women, rebuilding or even building new muscle after weight loss is crucial not only for aesthetic reasons but also for overall health, metabolic function, and body composition.
A BETTER SOLUTION >>>
Electro Muscle Stimulation (EMS) workouts leverage technology to provide a high-intensity, full-body workout in less time. This method provides a much deeper muscle stimulation and promotes fat loss more efficiently.
EMS WORKOUTS AT BODY20
BODY20 is not your typical gym. Workouts are fast-paced and last less than 30 minutes. Each session, a personal trainer guides the member through a personalized, one-on-one program focused on either strength, cardio, or a mix of both. Prior to beginning the session, the member is outfitted with a lightweight, adjustable, electrode-enabled suit which provides their body with over 150 times more muscle contractions than a typical workout. Workouts are guided and may include the use of light hand weights, bands, and weighted balls. Each workout burns calories, reduces cellulite, tones the body, increases blood circulation and builds lean muscle. By following the guidance of professional trainers at every stage, members typically see improvements in posture, core strength, and even back discomfort while addressing muscle imbalances.
BODY20 BENEFITS
Maximum Results in Minimal Time: Each 20-minute BODY20 session equals hours in the conventional gym.
Minimize Strain on Musculoskeletal System: The lack of heavy weights in training sessions enables a high-intensity workout that is lowimpact on joints, bones, nerves, and muscles.
Fat Reduction: Like with most strength training, BODY20’s strength training sessions prompt
a higher level of metabolic activity both during and after workouts, causing the body to burn more fat longer.
Build Muscle (Hypertrophy): The extra stimulation given to muscles during each session leads to a quicker increase in muscle mass. Studies have also shown that EMS is effective at speeding muscle rebuilding postsurgery.
Improve Strength and Endurance: A typical gym workout recruits anywhere from 30-70% of a person’s strength potential depending on fitness level. By improving how muscles work together and increasing muscle contraction intensity, Body20 sessions recruit up to 90%.
Relax Muscle Tension: Sessions promote the circulation of blood throughout the muscles, which can significantly help to release muscular tension and knots.
Correct Muscular Imbalances: BODY20 sessions can be customized to target selective muscle groups or sides of the body, which can play a vital role in correcting imbalances.
Optimize Posture: Sessions are particularly effective at improving core strength, fostering good posture and preventing injuries.
Enhance Sports Performance: Through maximizing the capacity and strength of muscles, and correcting posture and other imbalances, BODY20 is a proven performance enhancer and the ultimate body hack.
Complete Customization: Your BODY20 plan, sessions, and settings will be customized and personalized for your body and wellness goals.
BODY20 is located at 4280 S Hualapai Wy, Las Vegas, NV 89147. To sign up for a free trial class, call (725) 218-3270.
POWER IN YOUR CYCLE >>> How to Train with Your Hormones
This article is for informational purposes only and is not intended as medical advice. The information provided here should not be used to diagnose, treat, cure, or prevent any disease. Always consult a qualified healthcare professional before making any changes to your medical treatment, diet, or lifestyle. The recommendations discussed in this article are based on current research and expert consensus but should be tailored to individual patient needs in consultation with a physician.
What if the key to unlocking your strength, energy, and resilience wasn’t about grinding harder, but about syncing with the powerful hormonal rhythm already built into your biology?
For too long, women have been given one-size-fits-all advice in fitness, nutrition, and recovery, ignoring the natural fluctuations of the female cycle. But your hormones aren’t a liability. In fact, when you understand how to work with them, they become one of your greatest advantages.
This isn’t guesswork or gimmick, it’s science. We now know that estrogen, progesterone, testosterone, and other hormones influence everything from muscle repair and inflammation to appetite, sleep, motivation, and metabolism. When you align your training, nutrition, and recovery with your cycle, you stop fighting your physiology—and start unlocking a more efficient, intuitive way to thrive.
This guide blends clinical evidence with real-world experience from thousands of women at different life stages. Whether you’re looking to build muscle, balance your mood, support longevity, or simply feel more in control of your body—it’s time to start using your hormones as an ally, not an obstacle.
Let’s reframe your cycle—not as something to manage, but as a roadmap to optimize.
Understanding Your Cycle: A Rhythmic Blueprint
The menstrual cycle typically spans about 28 days and is divided into four distinct phases. During the menstrual phase (Days 1–5), estrogen and progesterone are at their lowest. This is when the uterine lining sheds, and inflammation can rise. Many women feel fatigued or crampy —your body is working hard to reset.
Next, the follicular phase (Days 6–12) kicks in. Estrogen begins to rise, improving insulin sensitivity, mitochondrial function, and neuromuscular coordination. According to Stacy Sims, PhD (exercise physiologist and expert in female physiology), this is the “anabolic sweet spot” where performance gains and recovery are maximized.
Around Days 13–15, ovulation occurs. Estrogen and testosterone peak, creating a natural surge in strength, power, and confidence. But with progesterone beginning to rise, joint laxity can increase slightly—so form and warm-up matter.
During the luteal phase (Days 16–28), progesterone dominates. It raises your core body temperature and lowers insulin sensitivity, making workouts feel harder and cravings stronger. Many women experience bloating, mood shifts, or PMS as estrogen dips toward the end.
Training and Recovery Through the Cycle: What to Do and When
Each phase of your cycle comes with unique physiological changes that can influence your training capacity, recovery rate, and injury risk.
Aligning your workouts with your hormones can help you avoid burnout, make consistent gains, and feel better doing it.
Menstrual Phase (Days 1–5):
During menstruation, energy is often lower due to inflammation and hormone withdrawal. This is a good time to reduce intensity and focus on restorative movement. Gentle walking, yoga, mobility work, or light resistance training (low volume, moderate load) can support circulation and mood without overtaxing your system. Dr. Stacy Sims recommends 20–40 minutes of light movement to help reduce cramping and improve energy, rather than total rest.
Recovery strategies: Prioritize sleep, hydration, magnesium, and warm compresses. Sauna can relieve cramps and promote relaxation. Avoid pushing through fatigue or training at high intensities unless you feel unusually good.
Follicular Phase (Days 6–12):
This is your biological green light for gains. Estrogen is rising, which enhances neuromuscular coordination, muscle protein synthesis, and your body’s ability to use carbohydrates efficiently. Now’s the time to build strength and push performance. Prioritize resistance training with progressive overload (3–5 sets of 6–12 reps), compound movements, and heavier lifts. Add in HIIT or sprint intervals if they fit your goals.
Recovery strategies: You’ll recover faster during this phase, so training volume and intensity can be higher. Sleep quality may improve, and cortisol responses are generally lower. Consider implementing structured deloads outside of this window for best results.
Ovulation (Days 13–15):
You’re likely at your peak in terms of strength, power, and confidence— but this is also when joint laxity increases due to the estrogen and progesterone crossover. Go hard, but go smart. Emphasize explosive or power-based training—think Olympic lifts, plyometrics, agility drills, or PR attempts—while staying mindful of form and warm-up. This is a good time for shorter, more intense workouts.
Recovery strategies: Foam rolling, hydration, collagen support, and cooldown work should be emphasized to reduce injury risk. Add an extra rest day if you feel unusually sore or strained, especially around the knees or hips.
Luteal Phase (Days 16–28):
As progesterone rises, you may feel less motivated, slightly bloated, and warmer during workouts. This is not the time to chase PRs, but consistency matters. Switch to moderate-load strength training, circuit formats, and steady-state cardio. Prioritize lower impact modalities like swimming, cycling, or incline walking. According to Lara Briden, ND, this is also a great time for activities that regulate mood and stress like hiking or Pilates.
Recovery strategies: You may need longer between sessions or lower training volume. Focus on blood sugar control, hydration, and stress management. Magnesium, omega-3s, and adaptogens can help you sleep and regulate mood. Avoid overreaching—you’re building resilience, not burning out.
Matching your training to your biology isn’t about doing less—it’s about doing it better. Over time, cycle-based training can reduce injury risk, improve consistency, and make exercise more intuitive and enjoyable.
How to Eat for Your Hormones:
Just like your workouts, your nutrition should support the hormonal environment of each phase. Here’s how to eat smart without restriction or rigidity.
Menstrual Phase: Your body is inflamed and in a low-estrogen state. Focus on warm, iron-rich foods like red meat, lentils, beets, and leafy greens. Pair with vitamin C-rich foods for better absorption. Magnesium, curcumin, and omega-3s can help reduce cramping and support mood. This isn’t the time for prolonged fasting- think nourishment and recovery.
Follicular Phase: Estrogen is rising, so your carb tolerance is at its peak. This is the best phase for intermittent fasting if you do it. Lean protein, sweet potatoes, quinoa, and berries are excellent choices. Creatine is particularly effective here, both for muscle repair and cognitive function. Your body is primed for intense training and efficient recovery.
Ovulation: You’re strong, sharp, and potentially more at risk for softtissue injury. Support your joints and connective tissue with collagen (paired with vitamin C), omega-3s, and hydration.
Anti-inflammatory spices like turmeric and ginger can help. Be mindful of elevated confidence- use it wisely in the gym, but don’t skip the warm-up.
Luteal Phase: Progesterone changes everything including your sleep, your appetite, and your glucose control. Go for fiber-rich, complex carbs like oats and squash, and prioritize protein (0.7 -- 1.0g/lb of bodyweight). Magnesium, adaptogens like ashwagandha, and omega-3s can support mood and sleep. Avoid long fasts. Consistent meals help regulate blood sugar and cravings.
Across the board, protein is key. Aim for 0.7–1.0 grams per pound of body weight per day, evenly distributed. This supports lean mass, hormone production, and appetite control.
PCOS: Understanding the Imbalance
Beyond cycle optimization, some hormonal conditions require a more targeted approach. One of the most common is PCOS, affecting nearly 1 in 10 women and isn’t just about irregular periods—it’s a systemic metabolic condition. At its core, it involves insulin resistance, which drives excess androgen production, ovulatory dysfunction, and inflammation.
LH tends to be elevated relative to FSH, further worsening androgen output. Chronic anovulation can lead to estrogen dominance and increased endometrial risk.
Women with PCOS have a higher risk of type 2 diabetes, sleep disorders, and cardiovascular disease. But lifestyle works—resistance training improves insulin sensitivity, and zone 2 cardio helps with mitochondrial health. Anti-inflammatory nutrition, gut health, and sleep are
By: Manoj K. Sharma, DO, Board Certified Internal Medicine Elite Medical Associates
foundational.
Dr. Felice Gersh, OB-GYN and integrative hormone expert, emphasizes addressing all axes: metabolic, hormonal, and inflammatory. She recommends supporting liver detoxification and estrogen clearance with cruciferous vegetables and calcium-D-glucarate during the luteal phase to reduce PMS and estrogen buildup.
Menopause: Strength Through Transition
Menopause isn’t a pause, it’s a transformation. Like any powerful transition, it deserves preparation, support, and strategy. As estrogen and progesterone decline, the rules of metabolism, recovery, and muscle preservation change. Women face increased risks of bone loss, sarcopenia, insulin resistance, cardiovascular disease, and cognitive decline, but with the right interventions, this can also be a time of strength, clarity, and renewed vitality.
One of the most powerful tools we have is Hormone Replacement Therapy (HRT). When initiated before age 60 or within 10 years of menopause, HRT can dramatically improve quality of life. It reduces hot flashes, supports sleep, improves mood, protects bone density, and lowers the risk of cardiovascular disease and type 2 diabetes. A large body of data, including the ELITE, Kronos, and WHI re-analysis studies, supports the safety and efficacy of early, appropriately dosed hormone therapy.
The gold standard? Transdermal estradiol (which bypasses the liver) combined with oral or vaginal micronized progesterone to protect the uterus (for women with a uterus). This combination is now considered the safest and most bioidentical approach by both the North American Menopause Society (NAMS) and Endocrine Society.
What about Testosterone and Pregnenolone?
Though not FDA-approved for women, testosterone is sometimes prescribed off-label in low doses for hypoactive sexual desire disorder (HSDD). Research supports its use for sexual function and libido, but clinicians like Dr. Rebecca Dunsmoor-Su (Menopause Society-certified physician) also report improvements in energy, mood, and muscle maintenance. It may be especially useful for women who’ve already optimized estrogen and progesterone but still struggle with brain fog or low motivation.
Pregnenolone, a neurosteroid precursor to several key hormones, has shown early promise for cognitive support, anxiety reduction, and neuroinflammation modulation. It’s particularly useful in women experiencing stress-related burnout or those with adrenal dysregulation. While human trials are limited, it’s well-tolerated and gaining traction in integrative hormone practices.
Training Goals in Menopause: Stay Strong, Stay Sharp
Hormonal changes can shift your body’s response to exercise, making resistance training not optional, but essential.
Focus areas:
• Strength train 3–4x/week with progressive overload to preserve lean mass and bone density.
• Power-based movement (e.g., kettlebell swings, box step-ups, medicine
ball slams) helps maintain fast-twitch muscle fibers, which decline with age.
• Zone 2 cardio (think brisk walking, cycling, or rowing at a conversational pace) 2–3x/week supports mitochondrial and cardiovascular health.
• Add mobility work, balance drills, and recovery practices like walking, sauna, or stretching to prevent falls and improve joint function.
• Aim for 1.8 -- 2.2g protein per kg of bodyweight daily (or 0.7 -- 1.0g/lb) to maintain muscle mass. Older women generally need more protein to stimulate the same anabolic response and may need up to 1.4g/lb if they are actively training and in a caloric deficit.
Supplement support can also help. Creatine, magnesium glycinate, omega-3s, and vitamin D3 + K2 can support muscle, cognition, mood, and inflammation management.
Dr. Louise Newson, one of the UK’s leading menopause physicians and founder of the Newson Health Menopause & Wellbeing Centre, emphasizes:
“We need to stop viewing menopause as a two-year storm of hot flashes. It’s a 30-plus year phase of life that deserves proactive care—especially if we want to thrive, not just survive.”
She’s right. Menopause isn’t just about managing symptoms—it’s about redefining long-term health strategy. This life phase affects how women build muscle, store fat, regulate inflammation, sleep, and protect their brain and heart. And while hormone replacement therapy (HRT) can be a powerful tool, it’s just one piece of the puzzle.
Optimizing protein intake, maintaining muscle through resistance training, supporting mitochondrial function, prioritizing sleep, and protecting cardiovascular and cognitive health all play a role. The goal isn’t just to restore what’s lost—it’s to build a foundation for strength and vitality in the decades ahead.
Sleep, Hormones, and Longevity: What Women Need to Know
Sleep isn’t just rest, it’s your body’s nightly repair protocol. Hormones, brain detox, glucose control, immune resilience, memory formation—all of it depends on high-quality, deep, and consistent sleep. And for many women, sleep becomes more elusive as hormone levels shift.
Why Sleep Changes in Perimenopause and Menopause
As estrogen and progesterone decline, so does their calming, temperature-regulating influence on the brain. Estrogen promotes serotonin and melatonin synthesis, while progesterone enhances GABA—a neurotransmitter that helps us feel relaxed and ready for rest. When these hormones drop, women often experience:
• Hot flashes or night sweats
• Early waking or fragmented sleep
• Insomnia, even if exhausted
• Increased anxiety or nighttime rumination
Dr. Felice Gersh describes this phase as “a rewiring of the brain’s circadian machinery,” where metabolic and hormonal inputs no longer synchronize as they used to.
Add in the natural age-related drop in melatonin and the rise in evening cortisol (often triggered by insulin resistance or stress), and you have the perfect recipe for disrupted recovery—right when your body needs it most.
Sleep Optimization Strategies for Women
This is where we lean into both lifestyle medicine and modern therapeutics. Simple changes can dramatically improve recovery:
Respect Your Circadian Rhythm
• Wake and sleep at consistent times—even on weekends.
• Get bright natural light within 30 minutes of waking (10–20 minutes outdoors ideally).
• Dim lights and avoid screens for 1–2 hours before bed.
Cool the Bedroom
• Set bedroom temperature to 65–68°F.
• Use a cooling mattress pad if hot flashes or night sweats persist.
Use Targeted Supplement Support
• Magnesium glycinate or threonate (200–400mg) for relaxation and nervous system support
• L-theanine or GABA for calming the mind
• Low-dose melatonin (0.3–1mg), if needed, to reinforce rhythm
• Glycine (3g before bed) to support thermoregulation and sleep quality
Consider Hormonal Restoration
• Transdermal estrogen and oral micronized progesterone (especially at night) often restore restful sleep
• Progesterone’s GABAergic effect has been shown to improve sleep latency and quality in randomized studies
Track Recovery
Use tools like Oura Ring, Whoop, or SleepImage to monitor HRV, deep sleep, and REM cycles. These metrics provide early clues on hormone changes, overtraining, or inflammation.
Sleep Is Your Longevity Multiplier
When you sleep well, everything works better—hormones, muscle repair, immune defense, emotional resilience. As Dr. Matthew Walker puts it, “Sleep is the tide that lifts all health boats.”
If you’re strength training, managing menopause, optimizing metabolism, or using peptide therapies—sleep amplifies the impact of all of it.
Advanced Longevity Therapies: Peptides and Beyond
As we move into a new era of precision medicine, many women, especially in perimenopause and postmenopause, seek therapies that go beyond hormone replacement. These interventions aim to support cellular health, slow biological aging, and enhance vitality from the inside out. While some are still emerging in research, many are already being used clinically with promising results.
Here’s a breakdown of the most discussed peptide-based and advanced longevity therapies worth considering—with the nuance and safety you’d expect from a trusted medical guide.
Tesamorelin
Tesamorelin is a synthetic analog of growth hormone-releasing hormone (GHRH). Originally FDA-approved for HIV-related lipodystrophy, it stimulates natural GH production, which can support lean mass, visceral fat reduction, and cognitive function. While most data is from men, new interest is emerging around its use in postmenopausal women for metabolic improvement and body composition optimization. Monitoring IGF-1 levels is key.
BPC-157 and TB-500 (Thymosin Beta-4)
These two regenerative peptides are gaining attention in recovery medicine. BPC-157 helps with tendon and ligament healing, while TB-500 supports angiogenesis and tissue regeneration. For active women or those with nagging joint pain or muscle strains, they may offer relief when traditional therapies fall short. While human studies are limited, anecdotal use in sports and integrative practices is growing rapidly.
CJC-1295 + Ipamorelin
This peptide duo stimulates endogenous growth hormone release in a pulsatile pattern, promoting fat metabolism, deeper sleep, and better muscle recovery. Unlike synthetic hGH, this supports your body’s own rhythm. Women often report improved sleep quality and better exercise recovery. However, careful dosing and baseline labs are essential to avoid overstimulation.
AOD-9604
Derived from a fragment of the hGH molecule, AOD-9604 promotes fat metabolism without increasing IGF-1. Though still investigational, it’s well-tolerated and may help with stubborn abdominal fat, especially when paired with strength training and low-insulin diets. Clinical results are mixed, so it’s best used as part of a broader protocol—not a magic bullet.
Epitalon
Known as a pineal peptide, Epitalon is studied for its potential to activate telomerase and support circadian rhythm regulation. Most data comes from Eastern European research, but the compound is gaining attention in longevity circles for its potential mitochondrial and sleep benefits— especially in women with shifting rhythms during perimenopause.
Beyond Peptides: Molecules That Rewire Aging
While peptides are one exciting piece of the longevity puzzle, there’s a broader landscape of interventions that aim to support cellular renewal, metabolic function, and systemic resilience as we age. These compounds are gaining traction in precision medicine circles and, when used responsibly, may complement foundational strategies like strength training, optimal nutrition, sleep, and hormone balance.
Senolytics (Fisetin, Quercetin + Dasatinib)
Senescent cells—often called “zombie cells”—accumulate with age and contribute to chronic inflammation, tissue stiffness, and disease risk. Senolytics are compounds that selectively eliminate these dysfunctional cells. Human studies are still early, but research out of the Mayo Clinic and UNITY Biotechnology has shown promise. Pulsed protocols (e.g., fisetin 2 days/month) may help improve mobility, insulin sensitivity, and overall tissue health with minimal toxicity.
NAD+ Precursors (NMN, NR)
NAD+ (nicotinamide adenine dinucleotide) plays a central role in mitochondrial energy production, DNA repair, and cellular resilience. It’s a popular target in longevity medicine because reduced NAD+ activity has been linked to aging-related declines in metabolic and cognitive function.
That said, the belief that NAD+ levels plummet dramatically with age is often overstated. While some rodent models show steep declines, human research paints a more nuanced picture. According to Dr. Michael Greger’s analysis and other recent reviews, healthy adults may experience a 13–18% decline in NAD+ as they age—not the 50–60% drop often cited online. Moreover, these declines vary by tissue type—muscle and brain may be more affected than blood or skin—and are strongly influenced by inflammation, diet, and metabolic health.
Supplementing with NAD+ precursors like NMN (nicotinamide mononucleotide) and NR (nicotinamide riboside) may help support mitochondrial function, endurance, sleep quality, and stress resilience. Several human studies suggest modest improvements in insulin sensitivity and aerobic capacity, especially in middle-aged adults.
However, more isn’t always better. Over-supplementation may increase circulating levels of nicotinamide (NAM), a breakdown product of NAD+ that can be neurotoxic in high doses and has been linked to liver enzyme elevations in certain populations. Excess NAM may also inhibit sirtuins— key longevity proteins—blunting the very benefits people seek from NAD+
boosters.
For this reason, intermittent or pulsed dosing is often recommended over daily high-dose protocols. If used, NAD+ supplementation should be integrated into a broader longevity strategy that includes sleep optimization, metabolic health, strength training, and inflammation control.
As always, testing and personalization matter. We recommend working with a qualified longevity clinician to assess your baseline status, evaluate your response, and avoid the risks of unnecessary supplementation.
These interventions aren’t silver bullets—and none replace the fundamentals of longevity: movement, sleep, muscle mass, metabolic health, and meaningful connection. But when used with intention and insight, they may help women age not just gracefully, but powerfully.
Curious which tools are right for your biology and goals? Let’s build a personalized roadmap together.
Your Hormones Are Not a Hindrance— They’re a Superpower
Whether you’re navigating the monthly rhythm of your cycle, managing PCOS, transitioning through menopause, or exploring cutting-edge tools to extend your healthspan—understanding your hormones gives you a strategic edge. This is where personalized medicine meets female physiology, and where strength becomes sustainable.
When you sync your training, nutrition, recovery, and even your mindset to your hormonal rhythm, you move through the world with more power, clarity, and resilience. You no longer have to guess what your body needs—you learn to listen, align, and adapt.
The science is clear: women thrive when their care is tailored to their biology, not forced into models built for men or for machines. From phase-based strength training to peptides, protein, HRT, and circadian restoration—this is the future of women’s health. And it starts with knowing your rhythm.
You don’t need to do more. You need to do what works for you—and do it smarter.
Ready to Optimize Your Health?
At Elite Medical Associates, we specialize in data-driven, deeply personalized care for women at every stage—from menstruation to menopause and beyond. Whether you’re looking to optimize performance, balance your hormones, or extend your healthspan, we’re here to build your custom roadmap.
Visit EliteMedLV.com to schedule a consultation, learn about advanced diagnostics, or download our cycle-optimized training and nutrition tools.
Manoj K. Sharma, DO is Board Certified in Internal Medicine and President of Elite Medical Associates. He has three offices throughout Southern Nevada: In Centennial at 2931 N. Tenaya Way, Suite 204, Las Vegas, NV 89128, in Summerlin at 10040 Alta Dr, Suite 200, Las Vegas, NV 89145, and in the Southwest at 8945 W. Post Road, Suite 100, Las Vegas, NV 89148. For more information, visit www.EliteMedLV.com. For an advanced cardiovascular risk assessment, call (702) 291-8511. Your future self will thank you.
This article has been shortened for print. To read the article in its entirety, please visit vegaswellnessmag.com.
A Nurse Practitioner's Journey to Functional Medicine BEYOND THE PRESCRIPTION PAD
By Hannah S. Grushkowsky, DNP, APRN, FNP-C, AGNP-C, PHN, CNL - Doctor of Nursing Practice
My journey into nursing began with a deeply personal experience—caring for my mother during her battle with terminal cancer at just 58 years old. She had never received the recommended colonoscopy at age 50. Her illness became my driving force to pursue a more proactive, preventative approach to healthcare.
Colon cancer screening is considered secondary prevention, aiming to detect disease before symptoms appear. But I often wonder—what was the true root cause of her cancer? Was it financial stress, generational trauma, environmental exposures, or the cumulative impact of processed foods? How could the cancer have been prevented?
The Foundation: Academic Training Meets Clinical Reality
During my Master’s program at UCLA, I embraced opportunities to explore preventive healthcare. I organized health screenings for fellow students and conducted research on nutritional strategies to prevent osteoporosis. My publication in Sports Medicine on calcium supplementation in adolescents reinforced my belief that true healthcare must address root causes before disease develops. These early experiences affirmed nursing’s powerful role in education, advocacy, and prevention.
My time as an acute care nurse provided invaluable insight into how illness is diagnosed and managed in the conventional system. I worked on a specialized unit for older adults—the Acute Care for Elders (ACE) Unit— where a multidisciplinary team including a pharmacist, geriatrician, clinical nurse specialist, and primary nurse collaboratively rounded on patients. I also served on the hospital’s fall prevention committee.
Despite our best efforts, many patients were readmitted shortly after discharge. I often found myself wondering how these hospitalizations could have been prevented years or decades earlier. The reactive nature of hospital medicine, combined with a toxic “nurses eat their young” culture, stood in stark contrast to my preventative philosophy. Although I mentored new nurses to help shift that culture, the demanding 12-hour shifts and medication-heavy schedules led to burnout—and ultimately, my pursuit of advanced practice.
The Turning Point: Advanced Training and Personal Health Challenges
The Doctor of Nursing Practice program was far from easy. I commuted from Los Angeles to San Diego—no small feat if you're familiar with LA traffic—while working part-time and completing my doctoral project on preventing functional decline in geriatric patients. In my final year, I was pregnant with my first child. Despite these challenges, I graduated with honors and earned dual board certification in Family Practice and AdultGerontology.
Still, I found myself questioning the conventional model. How could we conduct thorough assessments in 20-minute visits? Why was there only one hour devoted to complementary medicine in our curriculum, compared to semester-long pharmacology courses? My certification exam focused on drug selection—not on strategies for prevention.
Personal health challenges further reshaped my perspective. After the birth of my second child, I experienced postpartum depression and sought non-pharmaceutical treatments while breastfeeding. When my daughter developed persistent eczema, conventional medicine offered
only temporary relief through topical steroids and antihistamines. Despite trying environmental modifications—HEPA filters, clean detergents, gentle skin products—the eczema always returned. One of the last treatment options presented to us was an immunosuppressive drug typically used for cancer. I refused.
Instead, we visited a naturopath in Arizona who explained that our daughter’s gut had been compromised by multiple rounds of antibiotics. She had pneumonia twice, received antibiotics at birth due to suspected sepsis, and had recurring ear infections. Through food sensitivity testing (a service I now offer in my practice) and targeted nutraceuticals, we healed her gut. Today, she is eczema-free.
My husband’s health also pushed me to think differently. At age 30, he developed viral sepsis—a condition likely worsened by chronic stress, processed food, lack of sleep, and dehydration. Despite being treated on the best unit with top clinicians, he left the hospital with lingering symptoms. At the suggestion of a business partner, we tried IV ozone therapy. He showed a 50% improvement almost immediately. Initially skeptical, I later tried the same therapy during a bout of influenza—and experienced a 90% improvement within a day.
The Solution: Personalized, Preventative Medicine
These transformative experiences led me to found Dr. Ozone, where I now serve as Nurse Practitioner Director. Our precision medicine practice focuses on preventative medicine, health optimization, biohacking, longevity, functional medicine, and IV ozone therapy. We are committed to uncovering and addressing the root causes of illness—before symptoms emerge.
My evolution from conventional nurse to functional medicine provider has been both personal and professional. Today’s healthcare system demands more than reactive treatment; it requires a paradigm shift that prioritizes time, individualized tools, and a proactive philosophy to truly prevent disease. Our practice embodies this shift, delivering comprehensive, personalized care.
While conventional medicine certainly has its place—particularly in acute or emergency situations—I’ve seen firsthand that most chronic conditions respond best to a functional approach that considers lifestyle, nutrition, environmental exposures, and emotional well-being.
My mission is simple: to provide the kind of care I wish my mother had received. Care that sees the whole person, not just the disease. Care that aims to prevent illness rather than just manage symptoms. Through a blend of conventional and functional medicine, I strive to help patients reclaim their health—and their lives.
Dr. Hannah, a nationally dual-board certified Nurse Practitioner in Adult-Gerontology and Family Practice by the American Academy of Nurse Practitioners (AANP), holds a Doctorate in Nursing Practice (DNP), the highest level of nurse practitioner degree. She is the proud owner of Dr. Ozone, a Longevity Medicine Practice. With over 13 years of invaluable experience in healthcare, Dr. Hannah has dedicated her career to revolutionizing the healthcare system through proactive and preventative care.
BIOHACKING FOR VITALITY Empowering Female Business Owners
Female business owners face unique challenges in maintaining both physical and mental vitality while managing the demands of entrepreneurship. The pressures of high-stakes decision-making, long working hours, and multitasking can lead to stress, burnout, and physical discomfort. To combat these challenges, many women are turning to biohacking techniques that optimize their health and enhance their well-being. These practices not only support physical vitality but also improve cognitive performance, reduce stress, and foster sustainable productivity.
In today’s fast-paced entrepreneurial world, female business owners are expected to perform at the highest level while balancing multiple roles. However, the high demands of entrepreneurship can result in stress, mental fatigue, and physical strain. Studies show that chronic stress, long hours at a desk, and lack of physical activity contribute to poor posture, decreased cognitive function, and burnout. The result is often diminished productivity and an inability to maintain long-term business success.
Biohacking—the use of science, technology, and lifestyle adjustments to optimize the body and mind—has become a popular strategy for overcoming these challenges. By integrating practices like chiropractic care, BrainTap neurotechnology, massage, stretching, and exercises into their routines, female business owners can boost their energy, improve mental clarity, and reduce the effects of chronic stress.
Chiropractic Care for Physical Wellness
Chiropractic care is a vital tool in any biohacking routine, particularly for those who spend long hours sitting at a desk or engaging in high-stress activities. Chiropractors focus on aligning the spine and optimizing the nervous system, which has profound effects on physical health and cognitive function.
How Chiropractic Care Enhances Physical Wellness:
• Spinal Alignment: Spinal misalignments (subluxations) can inter fere with the nervous system, leading to issues such as headaches, fatigue, and poor concentration. Chiropractic adjustments restore alignment and improve nervous system communication, allowing the body to function at its best.
• Pain Relief: Many female business owners suffer from chronic pain in the neck, back, and shoulders due to long hours of sitting or poor posture. Chiropractic care can reduce muscle tension, relieve pain, and prevent further physical strain, allowing entrepreneurs to remain focused and productive.
• Improved Cognitive Function: Proper spinal alignment not only reduces pain but also enhances brain function. When you receive an adjustment you affect the autonomic nervous system which sends neuro impulses to your brain and “ reboots your system. When the nervous system is free from interference, cognitive processes such as focus, memory, and problem-solving are optimized, providing a mental edge during demaning business tasks.
Incorporating Chiropractic Care into Your Routine:
• Regular Visits: Schedule a weekly chiropractic treatment to ensure optimal spinal health and nervous system function. Its quick and easy to set the nervous system reboot.
• Ergonomics and Posture: Make adjustments to your workspace by using ergonomic furniture, and practice good posture throughout the day to complement the benefits of optimal posture and chiropractic care.
BrainTap: A Neurotech Biohack for Cognitive Performance
BrainTap is a neurotechnology that enhances mental performance, reduces stress, and promotes deep relaxation. Using a combination of brainwave entrainment, guided meditation, and light and sound therapy, BrainTap helps train the brain to function optimally, even under stressful conditions.
How Braintap Improves Cognitive Performance:
• Stress Reduction and Emotional Regulation: Business owners often experience anxiety, stress, and mental fatigue. BrainTap utilizes sound frequencies that encourage brainwave synchronization, helping users achieve a relaxed and focused state. This is crucial for managing stress and avoiding burnout.
• Cognitive Clarity and Focus: By stimulating brainwave patterns associated with enhanced focus and concentration, BrainTap can improve decision-making and productivity. Female entrepreneurs can use this technology to enhance cognitive clarity, making it easier to tackle complex tasks and generate innovative solutions.
• Improved Sleep and Recovery: Adequate sleep is essential for both physical and mental recovery. BrainTap helps improve sleep quality by guiding the brain into restorative sleep cycles, which boosts energy levels and enhances overall vitality.
Incorporating BrainTap into Your Routine:
• Morning Sessions: Begin the day with a 20-30 minute BrainTap session to set a productive tone for the day ahead.
• Breaks for Mental Reset: Take short BrainTap sessions during breaks to reset and re-energize during long workdays.
• Evening Relaxation: Use BrainTap before bed to promote relaxation and improve the quality of your sleep, ensuring you wake up rested and ready to perform.
Massage: Stress Relief for Entrepreneurs
Massage therapy is an effective way to release tension, alleviate pain, and enhance overall well-being. For female business owners, massage serves as both a physical and emotional reset, providing a much-needed break from the daily grind.
How Massage Enhances Vitality:
• Relieves Muscle Tension and Pain: Sitting for prolonged periods, especially while working at a desk, can cause muscle stiffness and tension, particularly in the neck, shoulders, and back. Regular massages help release this tension, improve circulation, and reduce pain.
• Reduces Stress and Anxiety: Massage has been shown to lower cortisol (the stress hormone) and increase serotonin and dopamine levels, which help improve mood and emotional well-being. For entrepreneurs, this is key to managing the mental stress that comes with running a business.
• Promotes Relaxation: Deep tissue massage and other forms of therapeutic touch can help relax the body and mind, improving mental clarity and focus.
Incorporating Massage into Your Routine:
• Bi-Weekly or Monthly Sessions: Schedule regular massage sessions, whether bi-weekly or monthly, to keep your muscles relaxed and your stress levels under control.
• Self-Massage Techniques: In between sessions, practice self-massage
techniques, such as using a foam roller or massage ball, to release tension and improve circulation.
Stretching for Physical Mobility
For entrepreneurs who spend long hours seated, incorporating stretching into the daily routine is essential for maintaining flexibility, preventing injury, and improving overall vitality.
How Stretching Improves Mobility:
• Improves Flexibility: Stretching helps to lengthen tight muscles, improve joint mobility, and prevent stiffness from long hours of sitting. Regular stretching increases flexibility and helps reduce the risk of injury.
• Enhances Circulation: Stretching provides the ability for the muscles to release tension which opens up the vessels allowing more blood flow. With increased and focused breath work you bring more oxygen to the tight muscles as well.
• Reduces Stress: Stretching feels good. Many times you don’t even know that you have tight muscles. When you create a simple routine you will feel less tension and reduce the negative effects of stress.
Incorporating Stretching and Exercise into Your Routine:
• Daily Stretching: Set aside 10-15 minutes each day for stretching, focusing on areas prone to tension (e.g., neck, shoulders, lower back).
• Gentle Stretching: Incorporate low-impact activities like yoga, walking, or swimming into your weekly routine to improve strength, flexibility, and overall well-being.
• Movement Breaks: Take breaks throughout the day to stand, stretch, or do a few minutes of light exercise to counteract the effects of sitting for long periods.
Exercise for Physical Mobility and Stress Relief
For busy entrepreneurs who don’t have a lot of time, a 20 minute exercise session at least three times a week is essential for stress relief, maintaining flexibility, preventing injury, maintaining strength and improving overall vitality.
Benefits of Targeted Exercise:
• Improves Strength: Quick, short bursts of exercising helps to release tight muscles, improve joint mobility, and prevent muscle injuries from long hours of sitting. Regular exercising increases strength and helps reduce the risk of heart muscle and ligament injury.
• Enhances Circulation: Gentle exercises as walking, yoga, or Pilates improve blood flow and circulation, helping to deliver oxygen and nutrients to muscles and tissues while reducing fatigue.
• Reduces Stress: Exercises promote the release of endorphins, which are natural mood boosters. And it's also an excellent way to get rid of pent-up energy and create an overall body relaxation.
Incorporating Exercise into Your Routine:
• Three days a week at least.: Set aside 15-20 minutes of time, at least, if you have more time, then go longer, for exercising. Try focusing on full body movements to maximize your time (e.g., arms, chest, back and legs).
• Gentle Exercise: Incorporate low-impact activities like yoga, walking, or swimming into your weekly routine to improve strength, flexibility, and overall well-being.
By: Dr. Michelle Binkowski, DC, CMUA, CIME
• Movement Bursts: Stand up and take a break every hour if possible and do a few exercises to help work your heart muscle, which is a muscle that needs to be exercised just like the rest of the body. You can do squats, or sit ups or chest press or bicep curls, or run a flight of stairs. Quick bursts of movement will wake you up and promote better focus and cognition as well.
Female business owners often face unique challenges that can take a toll on their physical and mental well-being. To thrive in the demanding world of entrepreneurship, it's essential to prioritize health and vitality. Biohacking techniques such as chiropractic care, BrainTap technology, massage, stretching, and exercises offer practical and effective solutions for enhancing vitality, reducing stress, and optimizing cognitive function. By integrating these practices into daily routines, female entrepreneurs can improve their physical health, boost their mental clarity, and maintain the energy required to achieve long-term success.
If you're seeking a holistic approach and biohack to improving your brain function and overall health, spinal manipulation might be just what you need. As always, it's important to consult with a qualified Doctor of Chiropractic to determine the best course of action for your individual needs. You can always reach us at Back In Action Chiropractic Las Vegas at 702-970-4325 or check out our website and services we offer at www.BIACLV.com.
>>> Eating for Hormone Health
By Sarah Schwefel
WHAT WOMEN SHOULD EAT DURING EACH PHASE OF THEIR CYCLE
Hormones are powerful. They regulate everything from mood to metabolism, sleep to sex drive, and so much more—and for women, they shift in a rhythmic, beautiful (sometimes chaotic) dance throughout the month. While these hormonal fluctuations are completely natural, they can throw you off if you're not supporting your body the right way.
The most powerful and accessible tool we have for supporting our hormonal health is food. The right nutrients at the right time can help ease PMS, boost energy, regulate cycles, and even improve skin and digestion. Let’s explore what foods are ideal throughout each phase, so you can nourish your body in sync with your cycle.
Phase 1: Menstrual Phase (Days 1–5)
When your period begins, hormone levels (estrogen and progesterone) are at their lowest. You might feel low-energy, crampy, or emotionally sensitive. Your body is working hard to shed the uterine lining and restore balance, which means it’s also losing iron and magnesium—two key minerals for mood and energy. This is a time for restoration, warmth, and gentle nourishment to replenish what’s lost and support your body’s natural detox.
What to Eat:
• Iron-rich foods such as leafy greens (kale, spinach), legumes, red meat, and beets help to replenish lost iron from bleeding.
• Vitamin C boosts iron absorption. Prioritize eating vitamin C rich produce, such as oranges, bell peppers, and strawberries.
• Warming foods are comforting and grounding. During this phase enjoy soups, stews, and herbal teas.
• Magnesium helps relieve cramps and replenish lost magnesium—try dark chocolate, pumpkin seeds, or avocados.
Phase 2: Follicular Phase (Days 6–14)
After your period ends, estrogen begins to rise, giving you a natural energy boost. Your body is preparing for ovulation and you're likely to feel more focused, creative, and motivated. This phase is all about building up—your uterine lining, your energy, and your hormones—so it’s the perfect time to support metabolism, gut health, and detox pathways that help process estrogen efficiently. While estrogen is essential, too much can lead to imbalances like PMS or acne. Eating clean and supporting detoxification helps keep estrogen levels in a healthy range.
What to Eat:
• Cruciferous veggies, such as broccoli, cauliflower, or cabbage help the liver process rising estrogen levels.
• Fermented foods like sauerkraut, kimchi, and yogurt help support your gut microbiome.
• Lean protein and complex carbs help sustain energy. Try incorporating foods such as chicken, quinoa, and oats to your diet.
• Omega-3 rich foods including fish, flaxseeds, hemp seeds, and walnuts help reduce inflammation and support brain function.
Phase 3: Ovulation (Around Day 14)
Ovulation is your hormonal high point—estrogen peaks, and you may feel more energized, magnetic, and mentally sharp, along with a heightened libido. But with this hormonal surge comes more oxidative stress, so supporting your body with antioxidants and anti-inflammatory foods is key. Hydration and liver support also help balance the transition into the second half of your cycle.
What to Eat:
• Antioxidant rich foods like berries, spinach, and green tea help protect your cells during this high-energy phase.
• Zinc and selenium found in pumpkin seeds and brazil nuts are great for reproductive health and immune support.
• Hydrating foods such as cucumber, watermelon, and celery support cervical fluid and hydration.
• Raw veggies and fiber help eliminate excess estrogen and keep digestion flowing.
Phase 4: Luteal Phase (Days 15–28)
After ovulation, progesterone rises to prepare for a possible pregnancy. If you don’t conceive, both estrogen and progesterone will drop before your period—often triggering PMS symptoms like bloating, cravings, mood swings, or fatigue. Supporting blood sugar stability and calming inflammation during this time can ease those symptoms and help keep your cycle on track.
What to Eat:
• Complex carbs like sweet potatoes, brown rice, or lentils help stabilize blood sugar and improve mood.
• B vitamins found in eggs, chickpeas, and leafy greens support progesterone production and energy.
• Magnesium and calcium help to reduce cramps and anxiety. Try snacking on almonds, dark chocolate, or yogurt.
• Healthy fats from avocados, nut butters, and salmon support hormone health and satiety.
Syncing with Your Cycle
Your body is constantly communicating—through energy shifts, cravings, emotions, appetite, and so much more. Learning to eat in sync with your menstrual cycle is not just a wellness trend—it’s a form of empowerment. When you eat in sync with your hormones, you work with your body instead of against it. You’ll likely notice fewer PMS issues, more energy, improved digestion, and even more emotional clarity.
Remember, everyone’s cycle is unique. This is not about perfection—it’s about tuning in. Start by incorporating just a few foods from each phase and see how you feel. Your hormones—and your whole body—will thank you.
BROOKLYN BOWL LAS VEGAS
>>> TURNING INWARD The Season's Ultimate Wellness Plan
Summer comes early in Las Vegas, and at Desert Moon Wellness, we're embracing the vibrant energy of the season by going deeper. While others chase fleeting trends, we're grounding ourselves—cultivating clarity, refining intention, and elevating wellness from within. Why? Because lasting vitality isn’t sparked by external events; it begins within. Here’s how you can redefine your own path to thriving this summer.
Our approach isn’t just unique—it’s transformative. Desert Moon Wellness is where ancient wisdom intersects seamlessly with cutting-edge science. By prioritizing cellular-level healing and comprehensive nervous system regulation, we empower you to experience vibrant health—not merely longevity. This season, we’re committed to ensuring every interaction feels deeply personal, powerfully impactful, and purpose-driven.
Longevity: A Lifestyle, Not a Buzzword
Longevity isn’t simply about adding years to your life—it’s about enhancing the quality of those years. At Desert Moon Wellness, we see longevity as a personal journey toward optimal vitality, energy, mental clarity, and emotional resilience. Whether you're an elite athlete, a dedicated parent, wellness enthusiast, or overcoming a health challenge, mastering how your brain, gut, and cells function is key to reclaiming your vibrancy.
Genuine longevity originates at the cellular level. That’s why our therapies focus on reducing inflammation, increasing oxygenation, and rebalancing the nervous system—helping you think clearer, move easier, and thrive at every stage of life.
A Time of Integration and Intentional Growth
Exciting opportunities continue to flow our way, but right now, we’re consciously choosing to deepen rather than expand outward. Our current focus is on meaningful integration, elevating each client's journey, refining our voice, and fully embodying the core values that set Desert Moon Wellness apart.
The Desert Moon Approach: Where Science Meets Soul
Born from our family’s own transformative healing experience, Desert Moon Wellness stands as a sanctuary where science and intuition beautifully converge. Every person is seen, every protocol individualized, and every visit intentionally curated to nurture true healing.
We believe nervous system regulation is fundamental to holistic wellness. Everything we offer—from initial consultation to post-session integration— is thoughtfully designed to restore harmony and rejuvenation, reconnect-
• PEMF Sessions: Calm and reset your nervous system for profound relaxation and rejuvenation.
• BrainTap: Achieve deep mindfulness states to quickly restore emotional balance and mental clarity.
• NanoVi and LED Light Therapy: Address oxidative stress and significantly accelerate cellular repair.
• OmniWave: Deliver therapeutic sound and vibration to support deep relaxation, tissue repair, and emotional release.“After just one month at Desert Moon, I didn’t just feel better—I felt reborn. It’s not simply wellness, it’s life-changing.” – Desert Moon Wellness Client
Home Wellness & Expanding Impact
Real transformation is ongoing—that’s why we're committed to extending wellness beyond our walls. From OxyHealth hyperbaric chambers to BrainTap headsets and hydrogen water solutions, we equip clients with proven, easy-to-integrate tools for daily wellness.
The ripple effect continues. Desert Moon Wellness supports physicians, athletes, visionaries, veterans, families, and companies dedicated to empowering wellness practices.
Your Invitation to True Wellness
Summer in Las Vegas invites you to rediscover wellness as deeply intuitive, personally meaningful, and profoundly transformative. Visit Desert Moon Wellness and experience why true health isn't a distant aspiration—it’s your inherent right. We’re here, ready to guide you toward your healthiest, most radiant self.
Desert Moon Wellness
8945 W Post Rd. Las Vegas www.desertmoonwellness.com
wellness club
Cold Plunge
Live Music
Wellness Bar
Healthy Food
Wellness Knowledge
Sauna
Coffee & Tea
Holistic Therapy
Games
New Friends
>>> SARA RAMTHUN Real-Prep-Meal-Prep
Sara Ramthun is quite an inspiration. As an adopted individual and a single mom, she has faced adversity and has worked extremely hard to develop and thrive in multiple businesses.
Sara’s personal history fuels her desire to promote self-love, perseverance, and the idea that anyone can achieve their goals by never giving up. Her journey has not been easy. She’s faced addictions, relationship struggles, and the task of raising her son without support from his father. But her strength and perseverance have continually outweighed the hardships.
Sara’s first business venture was her personal training and coaching company, Saratonin Athletics. While training for a triathlon, Sara suffered an injury which prompted her to change her lifestyle, amp up her strength training and adopt a more balanced eating plan. These changes sparked a passion in her for fitness and nutrition that she wanted to share with others. She earned her NASM Certified Personal Trainer and Nutrition Coaching certifications and she was ready to go.
Working with clients at Saratonin Athletics, Sara recognized that nutrition and meal prepping were a common struggle. She had been meal prepping for herself for many years and often shared her meals with others. It was around this time that the Pandemic happened and non-essential businesses were shut down. While she was seeing clients less for training, she quickly became aware that meal prepping could be deemed essential and required no physical contact. Sara embarked on her next business venture, Real-Prep-Meal-Prep which would, in time, become an add on to Saratonin Athletics. This addressed the need for healthy, balanced meals that many lacked the time or discipline to prepare themselves. Sara’s meals are clean, organic, dairy and gluten free, and have no added sugar. Macros are counted and everything is measured. She does not require a long term commitment and meals can be completely customized to meet
the diet and nutrition goals of each client. Meals are ordered on a weekly basis. The order window closes every Saturday at 8pm for meals picked up or delivered on “Motivation Monday.”
Over the past 3.5 years, business has continually grown and the personalization that Sara offers is like none other. Her clients receive well rounded training, nutritional coaching and prepped meals all in one place.
For more information, visit RealPrepMealPrep.com.
The Key to Lifelong Bone Health for Women OSTEOSTRONG:
In today's fast-paced world, where health often takes a backseat to the demands of life, it's crucial for women to prioritize their well-being, especially when it comes to bone health. OsteoStrong, a revolutionary wellness center, offers a unique approach to building stronger bones, muscles, and improving overall health. This article explores why women, in particular, should consider integrating OsteoStrong into their lives at a younger age, rather than waiting until later stages.
The Foundation of Bone Health
Bones are the framework of our body, providing structure, protecting organs, and anchoring muscles. For women, maintaining bone health is essential from a young age due to various factors that uniquely affect them, such as pregnancy, birth control usage, and peri-menopause. These factors can significantly impact bone density, leading to a higher risk of osteoporosis and fractures later in life.
Early Intervention is Key
Starting OsteoStrong sessions at a younger age can set a solid foundation for bone health that lasts a lifetime. The program focuses on skeletal strengthening, which is crucial before the age of 30, when bones reach their peak density. After this point, bone density gradually declines, making early intervention critical.
Pregnancy and Bone Health
Pregnancy demands a lot from a woman's body, including her bones. The growing fetus requires calcium, which can be drawn from the mother's bones if her dietary intake is insufficient. OsteoStrong's targeted approach helps in maintaining bone strength and density during these crucial months, supporting both mother and child's health.
Birth Control and Bones
By John Wetzel
Hormonal birth control methods can also influence bone density. Some studies suggest that long-term use of certain hormonal contraceptives may lead to decreased bone mineral density. Engaging in OsteoStrong sessions can counteract these effects by stimulating bone growth and improving bone health, ensuring that women who use birth control maintain strong bones.
Navigating Peri-Menopause
Peri-menopause, the transition period before menopause, can be challenging for many women, especially in terms of bone health. During this time, the decrease in estrogen levels accelerates bone loss, increasing the risk of osteoporosis. OsteoStrong offers a proactive approach to slowing down this process, enhancing bone density, and reducing the risk of fractures.
OsteoStrong: A Path to Empowerment
OsteoStrong is not just about improving physical health; it's about empowering women to take control of their well-being at every stage of life. By starting young, women can build a strong foundation that supports their bodies through the challenges of pregnancy, hormonal changes, and the natural aging process.
OsteoStrong presents a unique opportunity for women to proactively address their bone health. By incorporating OsteoStrong sessions into their wellness routine at a younger age, women can mitigate the effects of pregnancy, birth control, and peri-menopause on their bones. This proactive approach not only enhances bone density and strength but also empowers women to lead healthier, more vibrant lives.
WHAT’S IN A NAME?
How Nominative Determinism May Be Shaping Your Destiny
Dr. Richard Payne, a renowned surgeon. Usain Bolt, Olympic sprinter. A neurologist named Dr. Brain. These uncanny examples raise the question: Do our names have a say in who we become?
This curiosity is at the heart of nominative determinism — the theory that people tend to gravitate toward occupations or identities that align with their names. It might sound like a cosmic joke or linguistic coincidence, but the idea continues to capture imaginations across disciplines. In the world of wellness and self-understanding, it raises powerful questions: Could our name be one of our earliest invitations to purpose? How does something as simple as a name ripple into our choices, relationships, and even careers?
While science approaches the idea with healthy skepticism, exploring the psychological and cultural implications of our names can offer surprising insight into identity, influence, and personal evolution. From our earliest days, our names are the first labels we wear. They shape how others address us, how we introduce ourselves, and how we begin to form our identity. Psychologists have found that names carry emotional weight and can influence our self-esteem, confidence, and sense of belonging.
One psychological phenomenon that supports nominative determinism is "implicit egotism" — our natural attraction to things that remind us of ourselves. This includes places, jobs, and even partners. In a 2002 study, researchers found that people named Dennis or Denise were more commonly found working in dental fields than would be expected by chance. Coincidence? Maybe. But these patterns appear often enough to suggest an unconscious pull toward what feels familiar to us.
Names also shape the expectations others place on us. A child named "Joy" may be expected to be cheerful; a "Victor" may be
treated like a winner. Over time, these subtle cues can act like background music in our development, tuning our behavior in response to what our name suggests. Throughout history, names have been more than mere identifiers—they have been carriers of intention, meaning, and destiny.
In many Native American cultures, names are given during important life ceremonies and often reflect personal qualities or life experiences. These names are not fixed from birth but evolve as the individual grows. In Jewish traditions, names are carefully chosen to honor ancestors and carry spiritual weight, which is believed to influence the child's character and path. Occupational surnames like Smith, Baker, and Carpenter offer a glimpse into historical patterns. Names were often derived from one's trade, passed down through generations and sometimes influencing career choices that continued in families.
Across continents, names have been given with the hope of bringing health, protection, or prosperity. In parts of West Africa, children are often named according to the day of the week they were born, which is associated with certain traits and life paths. Former Secretary General of the United Nations Kofi Annan's first name means "born on Friday" and carries the cultural characteristics of a world traveler—a striking alignment with his diplomatic career. These traditions show us that for many cultures, naming is not random. It is a sacred act that speaks to a deep belief in the power of words to shape a life.
The scientific exploration of nominative determinism has shown mixed results. On one hand, certain patterns suggest that names might indeed influence life paths. Studies like the Dennis/dentist connection have been widely cited, and others show that people are more likely to live in cities that share parts of their names (like people named Louis living in St. Louis more often than you'd expect). However, skeptics point out that these findings may be affected by "confirmation bias" — our tendency to notice examples that support what we already believe while overlooking the many counterexamples. After all, for every Dr. Brain, there are hundreds of neurologists with names like Smith or Johnson.
Additionally, some researchers suggest that any connections are too weak to be meaningful. Instead, they emphasize broader social and economic factors that shape career paths and life decisions far more than names ever could. Even within scientific debate, one idea persists: names may not determine destiny, but they do influence identity in subtle ways. Whether through how we see ourselves, how society responds to us, or cultural connections, names are part of the complex web that shapes our stories.
The world is full of surprising examples of nominative determinism. Usain Bolt, the fastest man in the world, seemed destined to sprint. Margaret Court, one of tennis's greatest players. Thomas Crapper, who actually helped popularize the flush toilet. In the sciences, there's Dr. Jules Angst, a psychiatrist known for his work on anxiety and mood disorders, and Dr. William Wordsworth, a linguistics
By Ilona Pamplona
scholar. Even fictional characters follow this pattern: think of Remus Lupin, the werewolf professor in Harry Potter ("lupus" meaning "wolf" in Latin).
These examples might seem like fun coincidences, but they make us wonder: when do we stop being surprised by these patterns and start considering if something deeper is happening?
A name might not lock us into a future, but it can set the stage for one. Psychologists call this a "self-fulfilling prophecy." This is the process by which expectations, once we accept them, begin to influence our behavior and outcomes. If you grow up constantly hearing how much your name fits your personality, you may begin to align with that feedback. On the flip side, some people rebel against their names, creating an identity that goes against expectations. Names are rarely neutral. They come with history, energy, and feeling. Over time, they can become part of how we see ourselves, quietly shaping our confidence, preferences, and even our passions. The path isn't always straightforward, but names can act like a compass— subtle, but powerful when we become aware of their influence. Author Rebecca Campbell shares a powerful example in "Light is the New Black." After a friend's passing, she discovered her name's meaning: "Rebecca" from Hebrew means "to bind," while "Campbell" has Scottish roots meaning "crooked mouth." She realized she had been both tangled in limiting beliefs and hiding her true voice. The name "Grace" came to her during a retreat as an energy to embody, reminding her to free herself and speak with truth. Her story shows that sometimes, our names have something important to tell us—if we take the time to listen.
So what can we do with this knowledge?
First, reflect on your own name. What does it mean? How do you feel when you say it? What memories or expectations are attached to it? These questions aren't about superstition; they're about selfawareness. If your name feels limiting or out of alignment with who you are, remember that you have permission to evolve it. Many people use nicknames, pen names, or chosen names that better reflect their true selves. Even small changes can be powerful.
While we don't know for certain whether our names determine our destinies, there's no denying they play an important role in how we see ourselves and how the world sees us. Names carry energy, expectation, and potential. By becoming more aware of that influence, we open the door to greater self-understanding. Whether you live up to your name, grow beyond it, or reinvent it entirely, your relationship with it is yours to explore.
Ilona Pamplona is an author, life coach, and astrology/human design educator with an M.A. in Wellness Coaching. She combines traditional coaching theories with transformative tools to help professionals, entrepreneurs, and creatives find clarity and overcome limiting beliefs. Author of This Journal is Your Mood Ring and the upcoming Human Design Made Easy, Ilona guides clients in reconnecting with their inner selves and achieving their highest potential.
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>>> Biohacking with John XD
Desert Moon Wellness
This month, I dove into Hyperbaric Oxygen Therapy (HBOT) at Desert Moon Wellness, and it was an incredible experience. A huge thank you to the amazing staff—Cory, Janelle, Dylan, and Katana—for their warm hospitality and professionalism. You made this biohacking adventure seamless and welcoming!
HBOT involves a medical-grade chamber, so clearance is required before a session, or as they call it, a "dive." Desert Moon guides you through the process with safety as their top priority. Walking into their sleek, futuristic facility feels like stepping into a sci-fi movie, with glowing pods and vibrant lights. Dylan and Katana greeted me, checked me in, and thoroughly explained the process, ensuring I felt confident. After a quick blood pressure check and a neurocheck (a relaxing few minutes with soft wrist clamps), Janelle reviewed my results, and I was ready to dive.
Dressed in comfy clothes, I brought my phone and headphones. The 42” chamber was surprisingly spacious—I could sit up easily—and the three windows plus a cool blue light made it cozy. After a final briefing, the chamber pressurized, similar to an airplane cabin. Dylan monitored me, using hand signals we’d reviewed, as I cleared my ears. Once at full pressure, a timer was placed in the window, and I settled in for an hour of relaxation.
Listening to an audiobook and meditative music, I drifted off quickly. The staff checked on me periodically through the windows, but I was so relaxed I barely noticed. The hour flew by, and decompression was gradual, bringing me back to normal pressure. I climbed out feeling refreshed. This biohack is as simple as it gets: lie down, breathe, and maybe nap.
The benefits of HBOT are impressive, as Cory explained in our conversation (check it out on the Biohacking Las Vegas YouTube channel via the QR code). From enhanced recovery and reduced inflammation to improved cognitive function and boosted energy, HBOT supports the body’s natural repair mechanisms. I felt fantastic afterward and can’t wait to make this a regular part of my biohacking routine.
For biohackers, HBOT is a powerful tool to optimize performance, health, and longevity. Highly recommend giving it a try at Desert Moon Wellness!
John XD is the founder of Biohacking Las Vegas. The group holds monthly meetings which are free to attend. For more information, visit biohackinglv. com and follow them on Instagram @biohackinglasvegas. Connect with John XD on Instagram @johnxd247.
Have you ever felt burned-out and dissatisfied with your job and purpose as a healthcare provider?
Are you constantly choosing between career and family and failing at both?
Do you feel let down by a healthcare system that seems to care more about profits than people? As a business owner, are you struggling to balance your bottom line with your passion for making a real difference?
If any of these questions speak to you, whether you're a provider or healthcare professional in other modalities, we have a breakthrough medical mastermind workshop for you!
We invite you to Empowered Providers: From Burnout to Bold NEW Beginnings on Saturday, May 31st
Doors will open at 8:30 am for you to connect with other professionals seeking BOLD NEW OPTIONS that can completely enhance and expand YOUR perspective and expertise.
Our sessions will begin promptly at 9:00am and end approximately at 11:30am with plenty of opportunity for questions and answers.
You will hear from our presenters, Dr. Mary Ann Martin (aka Dr. Hormone Hacker), a board-certified endocrinologist who has successfully transitioned her career from the medical system into a thriving business. She helps her clients create EMPOWERED health and wellbeing, has financial independence, and time freedom to enjoy her family and passions.
Chris Dyer, BSRT, is a multiple-certified advisor and business owner of several businesses that impact communities and lives. She serves in leadership, sales, marketing, and product-based enterprises and helps medical professionals transition and build remarkable brands and businesses.
What to expect:
• Unlock Transformation: Break free from traditional roles in the healthcare industry and ignite a transformative journey of personal growth and empowerment.
• Launch a New Career: Learn strategies for starting a new or ancillary career, including effective marketing and self-promotion techniques.
• Empower Your Strengths: Engage in exercises that reveal your personal strengths and values, transforming them into new income streams and greater freedom.
THE FAMILY THAT HEALS TOGETHER
Horizon Ridge Chiropractic isn’t your typical wellness clinic, and that’s exactly why it works.
While many chiropractic offices seem to be all spine talk and churning through patients, Horizon Ridge Chiropractic sets itself apart as something refreshingly different: a space that makes healing feel like a warm family reunion (with a little Jedi training mixed in).
I sat down with the husband-and-wife team behind it all, Dr. Ed Harris and Dr. Nicole Sabarese, to talk about how they’ve built a practice rooted in love, energy, and a deep trust in the body’s intrinsic intelligence.
From Marietta to Vegas: A Chiropractic Love Story
Ed and Nicole first met in 1994 at a chiropractic school in Marietta, Georgia. “Been chiropracting ever since,” Ed says casually, coining a verb that somehow fits him perfectly. His roots are in New Orleans, while Nicole hails from New York. The two made Vegas their home after Hurricane Katrina and have been building a healing community since then, one adjustment at a time.
Along the way, they had a daughter, Lucy, who literally grew up in the office. “We opened the practice and had Lucy that same weekend,” Ed recalls. “She was patting clients on the head as a toddler.”
In the early days, Nicole ran the front desk while caring for a newborn, and the two built the business from the ground up. Eventually, she began incorporating LLLT (low-level laser therapy) into her work, and leaned into the healing energy of light.
These days, Lucy is a high school senior who helps out at the front desk and has a talent for art that’s proudly displayed around the office. “We just took her on a tour of our old chiropractic school,” Ed shared. “Art will probably take over her life at some point, but it’s beautiful that she’ll always know how to help people. It’s gonna be a good life for her.”
The Jedi Chiropractor
Spend five minutes with Dr. Ed and you’ll quickly realize: this isn’t your standard spine cracker. “I don’t wear shoes,” he says. “I ground myself. I don’t have time to help fake people. I want to heal people who are full of love.”
His style is more intuitive, more energetic—what he calls a Kung Fu Jedi approach to chiro. “When people don’t feel like themselves, like their spirit isn’t as free or strong as it wants to be, that’s what I tune into.”
He’s even written a book about it: Surfing the Golden Light: A Love Letter from the Universe. The title alone gives you a glimpse into Ed’s worldview, which is equal parts cosmic and grounded. “It’s not about fixing people,” he explains. “It’s about helping them remember who they are.”
Holding Space for Women
While Ed’s energy is earthy and electric, Nicole brings her own powerful grounding to the table, especially when it comes to supporting women.
Her journey into hormone and menopause coaching began with healing herself. “I read every book I could find to fix what I was going through,” she says. “Once I started feeling better, friends and family started asking about what I was doing.” She coached them through it, and most experienced dramatic healing. Some regained their cycles. Two lost over 100 pounds. Even her daughter noticed the shift, once telling her, “My life is so much better because I understand how to eat to feel better.”
Now, Nicole leads both one-on-one coaching and group programs through her company, My Intuitive Body, where she helps women reconnect with their bodies and navigate midlife with confidence. “At a certain age, women become invisible,” she tells me. “But we have so much to contribute. So much wisdom to share. And every symptom is the body trying to speak. We just have to listen.”
Where Healing Feels Like Home
From the moment you walk into Horizon Ridge Chiropractic, you feel it. The vibe is relaxed, loving, and human. Ziggy, the family’s Rhodesian ridgeback, is often the first one to greet you. The room is filled with handmade art, a little history, and a lot of soul.
“We’ve known some of our patients for 18 years,” Nicole says with a smile. “We’ve watched their kids grow up. They’ve seen ours grow up. It’s dreamy.”
And dreamy is a good word for the place. It’s calm, clean, and grounded, but not sterile like a medical office. There’s no white coat performance. No pressure to pretend you're not in pain.
“There’s no suit and tie here,” Ed adds. “If you’re here for the right reasons, if you wanna feel like someone is on your side, if you’re looking to solve injury, alignment, confusion, fear without pretense, we can help you.”
Nicole echoes that grounded intention. “We’re so far removed from trusting our own bodies, but it knows how to heal, and it wants to get back to baseline. It just needs a little help sometimes. We love reminding people what they’re capable of and the way they should feel.”
Become Part of the Family
Want to learn more about Nicole’s hormone coaching or energy-centered care? You can find her online at myintuitivebody.com, where she’s helping women reclaim their health and confidence one small shift at a time.
If you're looking for just a chiropractor, you can find one anywhere in town. But if you're looking for something deeper—a reset, a reconnection, a family who sees you as more than a spine—Horizon Ridge Chiropractic offers something rare: a place where healing feels like home.
Visit them at 1770 W Horizon Ridge Pkwy, Ste 130, Henderson, NV 89012.
Shoes optional.
Jaden Rae is a Las Vegas resident, best-selling author of the Microdosing Guide And Journal, and founder of American Farmacy, a modern apothecary that empowers people to take control of their own health using Earth’s original remedies. She is also a two-time best-selling cookbook author, television chef and has been featured on the Today Show, The Early Show, Martha Stewart Radio, Fox Business News and more. You can find her on Instagram at @amfarmacy.
By Jaden Rae & Andrea Caple
BIOHACKING FOR WOMEN with Dave Asprey
This month, our focus is women and who better to address biohacking for females than the father of biohacking, Dave Asprey. I had to find out his top biohacks for women and how they differ from men.
STEPHANIE SHEHAN: What is your definition of biohacking?
DAVE ASPREY: Biohacking is changing the environment around you and inside you, so you have full control of your biology. It’s about choosing your state so you can perform at your best.
SS: What are the top biohacks you recommend for women, and why?
DA: Here are my top four biohacks specifically for women:
1. Make sure you’re recovering properly (sleep, nutrition, meditation, and other recovery modalities like red light therapy, cryotherapy, massage, etc.)
2. Get advanced labs and fix hormones as needed.
3. Follow an anti-inflammatory diet like The Bulletproof Diet.
4. Eat enough carbs.
These all take women’s needs and fluctuating hormone levels into account. Unlike men, women have a menstrual cycle and need enough nourishment and recovery for their bodies to feel safe. Since women are built to bear children, if they’re not getting enough recovery or enough food, their bodies will freak out and say “No, it’s not safe here. We don’t have enough resources to make a baby.” As a result, your reproductive system shuts down and you’ll feel anxious all the time.
SS: How do women’s biohacking needs differ from men's?
DA: Many biohacking books or health experts assume all bodies are identical. This isn’t true. The female body is designed to allow for childbirth and lactation. Men and women have different hormone levels, which means that they respond to diets differently. Women (between menarche and menopause) have active ovaries and go through menstrual cycles, so they need to consider fluctuations that happen throughout the month. Women are also more sensitive to dietary changes at the cellular level. As I mentioned above, if a woman doesn’t have enough energy and nutrients to grow a healthy baby, the shortfall alters or interrupts her menstrual cycle.
SS: Can you touch on biohacking specifically for women for metabolism and muscle building?
DA: Women should follow an anti-inflammatory diet. Don’t be afraid of getting bulky. Lift heavy weights and do sprints but make sure you recover as hard as you work out! If you want to build muscle and be lean, eat 1 gram of high-quality animal protein per pound of ideal body weight every day. Some good animal protein sources include grass-fed beef, lamb, pasture-raised eggs, and grass-fed dairy if you can tolerate it.
SS: How about hormones?
By Stephanie Shehan
DA: Get your labs done regularly and work with a functional practitioner who specializes in women’s health. It’s important to get enough raw materials to support your hormones. These include minerals and vitamin DAKE (fat soluble vitamins D,A,K and E.)
SS: And of course, longevity - what recommendations do you have?
DA: If you want to live a long time, balance your hormones and keep inflammation low. You can do this by following a good diet and recovering properly. Build and maintain muscle because muscle is a predictor of longevity. Make sure you have a good support system – studies show people with stronger connections live longer. Also, manage stress, which is one of the main causes of rapid aging. The best way to do this is with a meditation practice or with neurofeedback (you can learn about sciencebacked ways to meditate more efficiently in my new book coming out May 20th - Heavily Meditated: The Fast Path to Remove Your Triggers, Dissolve Stress, and Activate Inner Peace.
SS: Anything exciting coming up specifically for women?
DA: My Biohacking Conference is happening in Austin (May 28-30). We will have speakers and experts there who specialize in women’s health as well as tons of exhibitors that support women. Check it out at biohackingconference.com. Also, my new book, Heavily Meditated, is coming out May 20th. In it, you’ll learn how to edit out the things in your subconscious that hold you back, so you have more energy to do the things that matter. This is especially important for women because studies show that women are more likely to store trauma than men.
Dave Asprey is the 4x NY Times bestselling author of Heavily Meditated, a Health Science and Biotech entrepreneur and the “The Father of Biohacking.” For more information about Dave visit daveasprey.com. For information about his upcoming biohacking conference, visit biohackingconference.com/2025.
To deepen our understanding of the cosmic consciousness conversation we started a few months ago, with your permission, I’d like to weave in a little something about women. As we celebrate women, mothers and the Divine Feminine this month let us explore the programs and potentials.
Let us begin with ALL of our feminine is divine. All of our STUFF. Being a woman is the most magical portal in the cosmos. Through the feminine, life is created. Through the feminine, the pillars of life are held together by her unwavering ability to love, nurture and hold impeccable space for the world around her to crumble and be rebuilt when needed.
Here is how we bridge consciousness and the divine feminine together. We invite the woman to put down all that does not serve her highest good. We invite the woman to INNERstand that her needs matter and that we flourish when she is in her brightest light. We invite women to realize that love does not cost and should never cause her to abandon herself.
WE. We abandon ourselves for the pleasing and good opinion of others. This is not just for mothers' friends, it’s all of us at some point in our lives. Truth is, it sneaks up on you after years of not being in your truth, of not feeling safe enough to FEEL your truth because of shame, guilt, grief and any other way we were shaped by the “bad and wrong” architecture.
Wherever you fall within your story; here’s the ultimate invitation for every soul, man or woman;
Can you first accept YOU in all of your wholeness? Can you look in the mirror and realize that there is nothing to heal, or to fix. You were never broken and somehow f”cked around and got stuck healing. We get caught in the loop of healing; never enough.
Once you create awareness of your patterns of turning outward for all of your validation, you can free yourself and open up to the spirit and flow of true creation without agenda. To live life as a fully individuated soul in full expression. That my friends is the promise available to us in higher levels of consciousness. We are the key and the terrain. It will always be our inner work. The ultimate homework here is a practice of gentle loving reflection to feel into your truth. True freedom will always exist in your truth.
Gia Kubik helps individuals evolve their consciousness. Temple Radiance is a lifestyle that supports living from our original blueprint of perfection; our divinity. Gia is a Midwife of Remembrance. Temple Radiance will increase your core vibration, and you will align with your infinite potential. Come explore a call with me. IG - @Gia.Kubik www.Giakubik.com.
April showers bring May f lowers.
Keep out of reach of children. For use only by adults 21 years of age and older. Curaleaf RD011 Reef Dispensaries RD030.
LaundroLab >>>
BRINGS CLEAN CLOTHES, COMFORT & COMMUNITY SUPPORT TO LAS VEGAS
For many people, laundry day is just another daunting part of their weekly routine. But for others, access to clean clothes isn’t a given—it’s a basic need that can feel like a luxury.
In fact, nearly 1 in 3 low-income families in the U.S. struggle to afford regular access to laundry facilities, according to national research. The impact goes far beyond hygiene. Children without clean clothes are more likely to miss school to avoid bullying or embarrassment. Adults often skip job interviews. Without access to clean laundry, people’s confidence, mental health and livelihood can suffer.
LaundroLab Laundromat stepped in to fill that gap for East Las Vegas families, redefining what a laundromat can be. With two Las Vegas locations at 2775 S. Nellis Blvd, Ste #5 and 3265 E Tropicana Ave suite C, not just a place to wash clothes but a safe, welcoming space where families can reset, learn and foster a sense of community.
LaundroLab Laundromats feature free Wi-Fi, oversized flat-screen TVs and ample folding space to make the process more enjoyable. There’s even a kid-friendly learning corner with books and soft seating, so parents can get things done while little ones relax. And for those who are always on the move, the drop-off wash and fold service means you can outsource the task entirely and still enjoy fresh, clean laundry.
But LaundroLab’s focus extends beyond machines and modern touches. Safety and accessibility are at the core. The location is monitored by 24/7 video surveillance and staffed during all operating hours. Bilingual instructions on every machine ensure that language isn’t a barrier because everyone deserves access to clean clothes!
To introduce themselves to the neighborhood, LaundroLab’s newest location on Nellis Blvd hosted a Free Laundry Weekend in late March, drawing hundreds of local families. Guests received $25 in complimentary laundry credit through the LaundryPay app, plus enjoyed free food, a live DJ, giveaways and three days of raffle prizes, including a 65-inch TV and a year of free laundry.
The celebration also served a deeper purpose, as LaundroLab used the event to partner with HELP of Southern Nevada, a nonprofit providing support services to underserved families. As part of the weekend, LaundroLab donated $1,000 to HELP to reinforce their ongoing commitment to community care and made them the beneficiary of their National Laundry Day celebration on April 15, where LaundroLab provided discounted laundry services to the community with a portion of proceeds going directly to HELP of Southern Nevada to reinforce their ongoing commitment to the community.
With two locations now open in Las Vegas and more nationwide, LaundroLab is changing the way people think about laundromats. It’s not just about washing and drying. It’s giving our community members and families a space that’s safe, clean and community-focused.
“Clean laundry might seem small, but it’s a basic need that impacts everything,” said Adam Davidson, franchise owner of both Las Vegas LaundroLab locations. “We’re proud to give back to our local community and create spaces where people don’t just clean clothes—they feel seen, supported and respected.”
And the research agrees. A 2022 study published in the Journal of Community Health found that access to clean clothes improves self-esteem and decreases stress and anxiety among low-income individuals. In other words, something as simple as a clean shirt can help someone feel ready to face the world.
LaundroLab is open daily from 8 a.m. to 10 p.m., with the last wash starting at 8:45 p.m. For more details or to plan your visit, go to www.laundrolab. com.
>>> MERCHANT CARD PROCESSING Financial Wellness
Within the digital economy, businesses must adopt seamless financial solutions in order to remain competitive. One crucial aspect of business financial wellness is efficient merchant credit card processing. Whether you operate a brick-and-mortar store or an e-commerce platform, an optimized payment system directly impacts your bottom line, cash flow, and customer satisfaction.
Financial wellness isn’t just about revenue; it’s about managing cash flow, minimizing fees, and optimizing transactions. A well-managed payment processing system ensures that businesses receive funds quickly and securely while keeping costs under control.
Improved cash flow is one of the major advantages, as modern processing solutions provide quick access to funds, reducing delays in revenue collection. Enhancing the customer experience is another crucial factor; offering multiple payment options, including credit cards, digital wallets, and contactless payments, encourages repeat business. Security and compliance play a vital role in safeguarding against fraud, reducing chargebacks, and ensuring compliance with industry standards
It’s vital to select the right processor, but how do you know who that is? Several factors should be considered when making a decision with this much importance attached to it- this is, after all, your business!
1. Transaction Fees and Pricing Models
Merchant processors charge fees for each transaction. Common pricing structures include flat-rate pricing, which offers a consistent fee per transaction and is ideal for small businesses. Interchange-plus pricing provides a transparent structure where businesses pay a percentage of the transaction plus a fixed fee. Tiered pricing varies based on transaction type, which can sometimes lead to higher fees.
2.
Speed of Fund Settlement
Some processors offer next-day or same-day deposits, which is crucial for maintaining healthy cash flow.
3.
Security and Fraud Protection
Ensuring the processor has encryption, tokenization, and fraud prevention tools is necessary to protect against data breaches and chargebacks.
4. Integration and Usability
A processor that integrates with point-of-sale (POS) systems, accounting software, and e-commerce platforms ensures seamless operations.
5. Customer Support
Reliable support is crucial for troubleshooting payment issues and ensuring minimal downtime.
Wellness businesses, such as spas, yoga studios, holistic health centers, and alternative medicine practitioners, have unique financial needs. Many of these businesses operate with memberships, recurring payments, and online booking systems, requiring a payment processor that integrates seamlessly with these functionalities. Offering secure, contactless payments can improve the client experience, while ensuring quick fund settlements is important for maintaining cash flow in servicebased industries. Many wellness businesses benefit from mobile or on-the-go payment processing solutions, allowing professionals to accept payments at retreats, workshops, or pop-up events (a common occurrence particularly in wellness and holistic business). Finding a payment processor that supports flexible, low-cost transactions tailored to this industry is key to maintaining financial health and customer satisfaction.
Financial wellness is the foundation of a thriving business, and efficient merchant credit card processing plays a critical role. By selecting the right processor and optimizing transactions, businesses can enhance gains, improve customer satisfaction, and maintain financial stability. Investing in a robust payment system is not just a necessity, it’s a strategic advantage for long-term success.
That’s where Mentom Payments comes in. Built with growing businesses in mind -especially
those in wellness, retail, and service industriesMentom delivers flexible, secure, and transparent payment solutions that are easy to integrate and even easier to manage. With industry-leading customer support, fast funding options, and pricing structures that make sense, Mentom helps businesses take control of their cash flow while giving their clients the smooth, modern payment experience they expect.
If financial wellness is your goal, Mentom Payments is your partner. Let’s build something healthier, together. Visit us at mentompayments.com and let us help!
Mesquite Entertainment >>>
SHOWCASES ENHANCED GUEST EXPERIENCES
Mesquite Gaming has transformed into Mesquite Entertainment, part of a bold corporate-wide rebrand effective immediately that reflects the company’s evolution of enhanced gaming, entertainment, hospitality, golf and spa guest experiences.
The rebrand announcement, which signifies the completion of phase one of the multi-million dollar renovation plan, with $25 million to date, includes an expanded gaming floor, a revitalized showroom, the Casa del Sol Fitness Center, Sky Bar, and a renovated Katherine’s Steakhouse at the Casablanca Resort. Renovations also include expanded gaming viewing options and comfortable new seating at the Virgin River Casino & Lodge.
"The transformation of Mesquite Gaming into Mesquite Entertainment marks a pivotal moment in our company’s history, reflecting our vision for strategic growth and innovation," said Justin Moore, CEO of Mesquite Entertainment. "This rebrand is more than a name change, it’s a pledge to our guests that we are committed to raising the bar across every aspect of their overall experience. As we embark on the next phases of our landmark multi-milliondollar renovation, we are thrilled to introduce even more groundbreaking enhancements that will continue to establish Mesquite Entertainment as the ultimate destination for gaming, hospitality and entertainment in the Southwest."
As the next phase of Mesquite Entertainment’s multi-property renovations, guests can look forward to future announcements including exciting new culinary experiences, additional hotel upgrades and cutting-edge technology enhancements.
TRAIL HERO X AT CASABLANCA
CasaBlanca Resort & Casino is revving up for one of the most thrilling off-road and automotive events of the year as it hosts Trail Hero X May 9-10 and Trail Hero Expeditions on May 11 and 15. Combining high-adrenaline adventure, a stunning display of classic and custom off-road vehicles and premier live entertainment, this event solidifies Mesquite’s reputation as a top destination for adventure seekers. For more information, visit trailherox.com.
In honor of Military Appreciation Month (May), a portion of event proceeds will benefit Mesquite Veterans Center, supporting veterans and active-duty service members within the community. Trail Hero is dedicated to supporting veterans and individuals with special needs by providing them motorized access to the outdoors through their "War Hero to Trail Hero" program.
Located just 77 miles north of Las Vegas, Mesquite Entertainment is home to CasaBlanca Resort and Virgin River Casino & Lodge, premier destinations renowned for their vibrant gaming scene, exceptional amenities, and diverse experiences. For more information, visit playmesquite.com.
Sip Tea with Saba
What's the Tea on: Shatavari
The statements in this editorial are simply for informational purposes, entertainment, and objective research and do not represent the views or policies of the publication, or any other organization with which the author may be affiliated. They are also not to be viewed as personal medical care, but rather for the purpose of general knowledge. The author is not a medical professional. The reader is strongly encouraged to speak to his/her own physician for medical advice.
From the sun-drenched plains of India, a botanical treasure has been revered for millenia. Shatavari, scientifically known as Aspararagus Racemosus, holds a distinguished place in Ayurveda, the traditional Indian system of medicine. Its Sanskrit name, translating to “she who possesses a hundred husbands,” hinges on its long-standing association with feminine vitality and reproductive health. While this moniker speaks to a specific domain, the benefits of Shatavari extend far beyond, encompassing a spectrum of health-promoting properties that modern science is increasingly validating.
The story of Shatavari is deeply interwoven with the history of Ayurveda. Within the sacred texts, Shatavari emerged not merely as a herb, but as a cornerstone of well-being, a vital Rasayana- a rejuvenative agent promoting longevity and overall vitality. For countless generations, Shatavari has been a trusted ally, its secrets passed down through families and healers alike. Mothers shared its knowledge with their daughters, while grandmothers brewed its roots into nourishing tonics, and physicians prescribed it to support individuals through various stages of life.
“Queen of Herbs”
system, influencing the production and regulation of various hormones. Beyond saponins, Shatavari boasts a significant presence of flavonoids, powerful antioxidants that act as cellular guardians, neutralizing harmful free radicals and mitigating the damaging effects of oxidative stress. Alkaloids, a diverse group of compounds known for their varied pharmacological activities, further contribute to the herb’s multifaceted therapeutic profile. Additionally, Shatavari contains polysaccharides, complex carbohydrates that have demonstrated immunomodulating properties, suggesting a role in enhancing the body’s natural defense mechanisms.
Dynamic Uses
Beyond its specific benefits for women, Shatavari has long been recognized for its adaptogenic properties. Adaptogenic herbs support the body’s general stress response aiding the HPA axis in promoting resilience as it pertains to everyday experiences. Aligning with its traditional use to promote a sense of calm, modern scientific studies suggest that extracts from Asaparagus Racemosus may indeed improve the body's adaptive response to challenging situations. I find it interesting to always find the association between digestive and immune health amongst the majority of herbs covered in our Sip Tea with Saba series, and Shatavari root is no different. Studies indicate that Shatavari may possess both antiulcerogenic and anti-inflammatory properties within the gastrointestinal tract. Alongside this, the extracts have been shown to increase various immune cells, supporting the body through the dynamics of life as is found in food, environment, and nuances of life.
Traditionally known for its long-standing use in supporting women’s health and the female reproductive system, modern studies are beginning to shed light on these applications. Research has explored its potential in alleviating the often disruptive symptoms of PMS. For instance, a study published in the Journal of Alternative and Complementary Medicine investigated the effects of a herbal formulation for PMS, reporting significant improvements in both physical discomfort and psychological well-being associated with the time of cycle. In regards to fertility it has undergone scrutiny, as emerging research suggests it might positively influence follicular development and ovulation, key processes in female reproduction. Along the same lines, active investigation suggests it can possibly support the transition through menopause as some studies indicate a possible influence on estrogen levels, potentially helping manage symptoms of hot flashes and night sweats.
Bioactive Compounds in the Roots
The therapeutic prowess of Shatavari is rooted in its intricate composition of bioactive compounds, which reveal the constituents contributing to its diverse effects. Notably, Shatavari is rich in saponins, particularly steroidal saponins such as shatavarins I-IV. These compounds are believed to play a crucial role in modulating hormonal balance within the body, acting as gentle messengers that interact with the endocrine
Women (Should) Drink Tea
As most adaptogenic herbs are extremely dynamic, Shatavari holds a special place for women and for this reason I have included it in a variety version of our High Tech Healing women’s hormone balancing blend called Harmonious to offer another angle of herbal wellness for women throughout the various phases and stages of life. I find it very important to ensure that women are supporting their hormones through all stages of life as it is the foundation of our life force. This includes everything from bone health, to blood health, and as we know, mental health- that will determine our well being. And integrating minerals (such as magnesium, iron, calcium) into our daily nourishment, conveniently through the form of tea, offers tasty solutions to our natural needs. I always suggest drinking it hot or cold, however you can, and I do my best to make our blends taste good so that you want to. Another tip is to ensure that you are enriching your body with a good balance of Omega 3s (the world is overfilled with 6 and 9,) alongside specific hormone supportive tools from nature, such as Shatavari.
To learn more or try this herb please visit us at the Las Vegas Farmers Market or online at www.hightechhealing.org.
Yarrow: The Wild Healer for Every First Aid Kit PLANT MAGIC & MEDICINE
By: Katie Peede, Hippie Soul Healing
If you’ve ever wandered through a meadow or along a roadside and noticed delicate white or yellow clusters of flowers swaying in the breeze, chances are, you’ve met yarrow (Achillea millefolium). This ancient medicinal herb grows wild in fields, forests, and even cracks in sidewalks, making it one of the most accessible and powerful healing plants nature has to offer. Used for centuries as a go-to remedy for wounds, fevers, and digestive issues, yarrow is a must-have for every herbal first aid kit.
The Healing Benefits of Yarrow
Yarrow is known for its incredible ability to stop bleeding, reduce inflammation, and support the body’s natural healing process. It’s packed with flavonoids, tannins, and volatile oils that make it a potent herbal ally.
• Wound Healer – Stops bleeding, prevents infection, and speeds up tissue repair.
• Fever Reducer – Promotes sweating to help break a fever naturally.
• Digestive Support – Eases bloating, gas, and cramping.
• Immune Booster – Helps fight colds and flu by supporting circulation and detoxification.
• Antiseptic and Anti-Inflammatory – A natural defense against infections and swelling.
Where to Find and How to Harvest Yarrow
One of the best things about yarrow is how easy it is to find in the wild! Look for it in meadows, roadsides, and open fields, especially during the summer months.
• How to Identify: Yarrow has feathery, fern-like leaves and small clusters of white, pink, or yellow flowers. Crush a leaf between your fingers—it should have a distinct, slightly peppery scent.
• Harvesting: Use scissors or garden shears to cut the top third of the plant, including flowers and leaves. Avoid harvesting from roadsides or areas exposed to pesticides.
• Drying: Bundle small bunches and hang them upside down in a cool, dry place. Once dried, store in an airtight container for later use.
Safety and Precautions
While yarrow is a powerful healer, it’s not for everyone. Avoid yarrow if you are pregnant, as it can stimulate the uterus and potentially cause complications. If you have a ragweed allergy, you may also be sensitive to yarrow, as they belong to the same plant family. Always consult a healthcare professional before using yarrow, especially if you’re on blood thinners, as it may enhance their effects.
DIY: How to Make Yarrow Tincture
What You’ll Need:
• 1 cup fresh or dried yarrow (flowers and leaves)
• 1 1/2 cups 80-proof vodka or glycerin
• 1 clean glass jar with a tight-fitting lid
• Cheesecloth or fine strainer
• Dark glass tincture bottles for storage
How to Make It:
1. Chop the yarrow into small pieces and place it in a glass jar.
2. Pour in the vodka (or glycerin), ensuring the herbs are fully submerged.
3. Seal the jar and store in a cool, dark place for 6 weeks, shaking every few days.
4. After 6 weeks, strain out the plant material using cheesecloth.
5. Transfer the liquid into dark glass tincture bottles.
6. Store in a cool, dark place and use within 1-2 years.
How to Use Mullein Tincture:
• For cuts and wounds: Apply a few drops directly to the affected area or dilute with water as a wash.
• For fever relief: Take 30-40 drops in warm tea to promote sweating.
• For digestive support: Add a dropperful to water before meals to aid digestion.
• For menstrual cramps and headaches: Take a dropperful in tea or water up to three times daily.
