What is the amygdala and how does stress impact it? Find out in this video.

Stress isn’t just a feeling—it’s a force that rewires your brain. When stress becomes chronic, it can shrink critical areas like the hippocampus, which governs memory and learning, while strengthening the amygdala, the brain’s fear center, making you more reactive and less focused. This internal tug-of-war can dim creativity, impair decision-making, and cloud your thoughts, leaving you stuck in survival mode. But here’s the good news: understanding how stress changes your brain is the first step toward regaining control and building resilience. Let’s dive into the science of stress and discover how to protect your mind.

Never char your food. The charred areas of meat may contain cancer-promoting substances.

Did You Know? The Vital Role of Water in Your Health

Water makes up close to 60% of your body weight (or more). That's right—this essential resource is a part of every cell, tissue, and organ in your body. It plays numerous critical roles, including:

• Regulating body temperature
• Lubricating joints
• Flushing out waste through urination
• Supporting healthy bowel movements

Let's get real: Have you ever experienced severe constipation? (Yes, it's unpleasant to talk about!) Dehydration can be a significant contributor to this discomfort. Now imagine other bodily processes slowing down due to poor hydration. On the flip side, when you're hydrated, your body functions more smoothly, leaving you feeling lighter and more energized.

How often have you felt sluggish after a workout, only to feel rejuvenated after drinking water? That's the power of hydration in action!

How Much Water Do You Need?

You've probably heard the advice to drink 8 glasses a day. While this is a great baseline, your actual needs depend on factors like:

• Activity level
• Environment (e.g., hot or humid climates)
• Health conditions or medications (e.g., diuretics increase water loss)

About 20% of your daily fluid intake comes from food, especially water-rich options like oranges, watermelon, and soups.

💨 Did you know about insensible water loss?

This refers to the water your body loses during everyday activities like breathing and perspiring—even when you're not working out!

The Risks of Dehydration

Dehydration can affect your health from head to toe, potentially causing:

• Fatigue
• Difficulty concentrating
• Acute kidney failure (seriously)
• Dull, less elastic skin
• Joint discomfort
• Hormonal imbalance
• Constipation
• And much more!

Make Water Enjoyable

Don't love plain water? Here are simple ways to make it more appealing:

• Add a squeeze of lemon or orange.
• Drop in a few berries (e.g., strawberries or blueberries)
• Sweeten with organic stevia for a delicious lemonade.

This Week's SMART Goal: Hydrate More

• S- Specific: Drink more water.
• M - Measurable: Aim for 8 glasses daily (adjust based on your needs).
• A - Achievable: Water is accessible and affordable.
• R - Relevant: Hydration is vital to achieving your health goals.
• T - Time-bound: Commit to tracking your water intake for 1 week.

Pro Tips for Better Water Choices

1. Choose reusable bottles made of glass or stainless steel over plastic. Some studies suggest that certain plastics may leach chemicals into your water.
2. Opt for filtered water to reduce contaminants and improve taste.

💧 Final Thought: Hydration isn't just a health hack—it's a necessity. Commit to "watering up" this week, and your body will thank you with more energy, better digestion, and improved overall well-being.

Cheers to your health!

What if I told you that a simple ingredient sitting on most grocery store shelves could dramatically improve your health and vitality?  I'm talking about olive oil, often called "liquid gold." Incorporating olive oil into your diet isn't just a Mediterranean fad—it's a science-backed strategy to promote vitality, reduce disease risk, and enhance overall well-being.

The Science-Backed Health Benefits of Olive Oil

Olive oil, particularly extra virgin olive oil (EVOO), is a cornerstone of the Mediterranean diet and is frequently hailed as one of the healthiest eating patterns in the world. Let's dive deeper into its incredible benefits:

Heart Health

• Cholesterol Management: Olive oil is rich in monounsaturated fats, which can lower bad cholesterol (LDL) and raise good cholesterol (HDL).
• Blood Pressure Control: Studies indicate that olive oil can help lower blood pressure due to its high antioxidant and polyphenol content.
• Reduced Risk of Cardiovascular Disease: Regular use of olive oil has been linked to a significant reduction in the risk of heart attacks and strokes.

Brain Health

• Cognitive Function: The antioxidants in olive oil combat oxidative stress, a major contributor to cognitive decline and neurodegenerative diseases like Alzheimer's.
• Brain Cell Protection: Olive oil contains oleocanthal, a natural compound that mimics the effects of anti-inflammatory drugs and may help prevent damage to brain cells.

Anti-Inflammatory Power

• Fighting Chronic Inflammation: Inflammation is at the root of many chronic diseases, including arthritis, diabetes, and cancer. Olive oil's oleic acid and polyphenols have potent anti-inflammatory properties.
• Pain Reduction: Oleocanthal also acts as a natural pain reliever.

Antioxidant Richness

• Cellular Protection: The vitamin E and polyphenols in olive oil neutralize free radicals, protecting your cells from damage and reducing the risk of chronic illnesses.
• Skin and Aging: The same antioxidants can improve skin health, reduce signs of aging, and support overall vitality.

Weight Management

• Satiety: Olive oil can increase feelings of fullness, helping you manage portion sizes and maintain a healthy weight.
• Healthy Fats: Adding olive oil to a balanced diet provides the body with essential fatty acids without promoting unhealthy fat accumulation.

Easy Ways to Add Olive Oil to Your Diet

• Drizzle it over fresh salads, steamed vegetables, or soups to enhance flavor and boost health benefits.
• Use it as a substitute for butter or margarine when baking or spreading on bread.
• Sauté with it for low to medium-heat cooking to preserve its nutrient content.
• Create dressings or dips using olive oil, lemon juice, garlic, and herbs for a heart-healthy addition to any meal.

Your 1-Week SMART Goal Challenge

Ready to make a change? Set a SMART goal to integrate olive oil into your daily routine:

• S – Specific: Consume olive oil regularly by adding it to your meals.
• M – Measurable: Aim to use olive oil in at least 3 dishes this week.
• A – Achievable: Olive oil is widely available in most grocery stores, making it easy to adopt this habit.
• R – Relevant: Substituting olive oil for other types of fats aligns with goals like improving cardiovascular health, reducing inflammation, and enhancing overall wellness.
• T – Time-Bound: Commit to this goal for one week. By the end, you might find it's a habit you'll want to keep for life.

Why Olive Oil? A Recap

• It's an anti-inflammatory superstar.
• It protects your heart, brain, and cells.
• It's delicious and versatile.

Call to Action

Let's take this simple but impactful step toward better health. Try the SMART goal challenge this week and share your favorite ways to use olive oil in the comments. Together, we can turn this golden elixir into a lasting habit for vitality and wellness.

Here's to your health—one drizzle at a time!

Stress is an unavoidable part of life, and not all stress is harmful. Some stress, like the thrill of getting engaged, is energizing—this is called eustress. Then, there’s neutral stress (neustress), such as hearing about a distant earthquake. It’s concerning but doesn’t directly affect you. However, when stress turns negative, it becomes distress, which can chip away at your emotional and physical health.

Two Types of Distress:

Acute Stress

This short-term stress occurs during intense moments. Imagine slamming on your brakes to avoid a truck—it’s overwhelming but passes quickly and typically doesn’t cause lasting harm.

Chronic Stress

This kind of stress lingers, quietly wreaking havoc over time. Chronic stress, left unchecked, can have a profound impact on your body and mind, contributing to conditions like high blood pressure, diabetes, and even cancer.

Stress isn’t just psychological. Chronic stress can elevate cortisol, a hormone that can lead to serious consequences when sustained at high levels. One of the most concerning effects is the shortening of telomeres.

What Are Telomeres and Why Do They Matter?

Telomeres are protective caps at the ends of our chromosomes. Think of them like the plastic tips on shoelaces—they keep our DNA intact and prevent it from fraying. A tiny portion of the telomere is lost every time a cell divides. Over time, as telomeres shorten, cells lose their ability to function correctly and eventually die.

Shortened telomeres are linked to aging and an increased risk of early death. Research shows that people with shorter telomeres are more prone to diseases like heart disease, diabetes, and cancer. Chronic stress accelerates the shortening of telomeres, effectively speeding up the aging process at a cellular level.

Steps to Relieve Stress

Managing stress is essential to protect your telomeres, brain, and overall well-being. Here are some proven strategies:

• Exercise: Regular physical activity boosts your mood and helps preserve telomere length, supporting longevity.
• Deep Breathing: Practice abdominal breathing by inhaling deeply and exhaling slowly. Focus on making your exhalation longer than your inhalation. This calms your nervous system and reduces cortisol levels.
• Connect with Nature: A walk in the park or spending time outdoors can reduce stress and support mental clarity.
• Get Creative: Activities like playing an instrument, painting, or dancing can lift your mood and redirect focus away from stressors.
• Massage Therapy: Release tension and promote relaxation with a therapeutic massage.
• Listen to Music: Opt for soft, soothing music to relax, or play something upbeat to get your body moving.
• Read a Book: Escape into a good story to give your mind a much-needed break.
• Meditate: Regular meditation can lower stress hormones and improve resilience over time.

Your SMART Goal for the Week: Stress Relief

Commit to one stress-relieving activity for the next two weeks, using the SMART framework to make it actionable:

• S - Specific: Choose one activity, like reading, journaling, or walking.
• M - Manageable: Dedicate 30 minutes daily to this activity.
• A - Achievable: Select something you can realistically fit into your life.
• R - Realistic: Pick an activity and time that suit your schedule and energy levels.
• T - Time-bound: Do it daily for two weeks.

By reducing stress, you’re protecting your telomeres, improving your emotional well-being, and investing in your long-term health. Stress relief isn’t just about feeling better today—it’s about living a longer, healthier, more vibrant life. Make stress management a priority. Your future self will thank you!

Hustling Hard or Sleeping Smart? Let's Talk About It!

Life is a whirlwind. Deadlines, projects, meetings—it's easy to get caught up in the relentless cycle of work, work, work. At one time, staying up late, waking up early, and running on fumes was seen as a badge of honor. It symbolized dedication, strength, and ambition. But let's pause for a moment: what happens when you reach the top of the ladder and find yourself too burned out to stay there?

Whether you're striving to climb the corporate ranks, grow your business, or excel in your field, sacrificing sleep can have dire consequences—not just for your productivity but also for your health and longevity.

The True Cost of Sleep Deprivation

Sleep isn't just about feeling refreshed; it's the foundation of good health. Skimping on sleep can lead to more than just grogginess. Over time, it contributes to serious health risks, including:

• Increased risk of diabetes: Poor sleep decreases insulin sensitivity.
• Higher blood pressure: Sleep helps regulate cardiovascular health.
• Weight gain: Disrupted sleep impacts hormones like leptin, which helps control hunger.
• Elevated stress: Cortisol levels are higher, increasing inflammation.
• Reduced stamina and focus: Chronic fatigue makes it harder to perform at your best.

The Sleep-Cancer Connection

Here's a startling fact: inadequate sleep increases your risk of certain cancers, including breast, prostate, and colorectal cancer. Why? Your body produces cancer-fighting substances called cytokines during deep sleep. Sleep deprivation triggers the formation of cancer-promoting cytokines. Wow! When sleep is disrupted, these protective mechanisms weaken, leaving you more vulnerable.

Sleep's Impact on Mental Health and Brainpower

Poor sleep doesn't just affect your body—it also takes a toll on your mind. Healthy sleep:

• Improves memory and learning.
• Enhances emotional resilience, reducing the risk of depression, anxiety, and other mental health challenges.
• Boosts creativity and problem-solving abilities.

Practical Steps to Better Sleep

Improving your sleep doesn't require a complete lifestyle overhaul. Start with these small but meaningful changes:

1. Stick to a Schedule: Go to bed and wake up simultaneously every day, even on weekends. Consistency helps regulate your internal clock.
2. Create a Sleep-Conducive Environment: Keep your room dark, calm, and quiet. If needed, use white noise, such as a fan.
3. Unwind Before Bed: Stop working at least 60–90 minutes before bedtime. Choose relaxing activities that don't involve screens.
4. Watch Your Intake: Avoid caffeine after 2 PM, limit alcohol close to bedtime, and skip heavy or salty meals at dinner.
5. Exercise Wisely: Stay active during the day, but avoid vigorous exercise too close to bedtime if it disrupts sleep.

A SMART Goal for Better Sleep

Set a goal you can commit to this week:

• Specific: Optimize your sleep quality.
• Measurable: Sleep 7-9 hours per night.
• Achievable: Adjust your schedule to make it happen.
• Relevant: Quality sleep supports your health and longevity.
• Time-bound: Stick with this goal for three weeks to establish a habit.

The Bottom Line

Healthy sleep isn't a luxury—it's a necessity. Forget the hustle culture that glorifies sleepless nights. Prioritizing rest will not only improve the quality of your life but could also add years to it.

Make the choice today to prioritize your well-being. Your future self will thank you.

To your health and vitality,

The new year is here, and the promise of fresh beginnings comes with it. Like every year, 2025 will bring challenges, opportunities, highs, and lows. Many start with New Year's resolutions, fueled by hope and ambition. Yet, for most, these resolutions fade before the year is out. Why? Because goals without actionable plans rarely lead to lasting change.

This year, let's break the cycle. Instead of fleeting dreams, let's aim for results you can see and feel! Take a moment to reflect. Where are you health-wise today? Where do you want to be one month from now? Six months? A year? Don't just think of a few goals and tuck them away in the recesses of your brain, where you'll forget about them within a few weeks. And don't just jot them down and stick them away in an endless stack of papers on your desk. Yep. They'll get lost there too. So, what good are they? This year, take an hour or so to type out your goals and add images and graphics in Canva or your graphics program. Not into graphics? No problem. Surely, you have Microsoft Word. Click Insert>Images>Stock images on the main menu, and voila! You have a ton of royalty-free images at your disposal. You can even add personal pics to your document to make it more meaningful. Hint - What about that old photo of you walking along the beach at your ideal body weight? So what if it's 20 years old? As Bloody Mary said in Roger's and Hammerstein's South Pacific, "You got to have a dream. If you don't a dream, how you gonna have a dream come true?" Sorry. I digress. I grew up on Rogers and Hammerstein musicals and can relate almost anything to one of them. 

Back to your goals. Once you've spent time and effort to create the most engaging set of goals ever, stick them on your refrigerator door, or even frame them in an expensive frame and place them prominently in your home so you can see them over and over and over again.

Why Wellness Matters More Than Ever

As a physician, I've witnessed the consequences of neglecting health. I've seen patients suffer unnecessarily—taking more pills, yet getting sicker, undergoing preventable procedures, and even dying prematurely. I don't think I'll ever for the patient who told me, "Dr. Hester, I can either buy my medicine or buy food." Devasting, but that was her reality, and she's not alone! Many people face similar struggles, stuck in a cycle of illness that could have been avoided with better lifestyle choices. A striking 8 out of 10 visits to the doctor are believed to be due to lifestyle issues. Seriously!

Decades ago, my father, a physician with limited community and healthcare resources, tried to emphasize prevention in his practice, but that just wasn't the mindset. Fast-forward to today, and despite medical advancements and abundant research, we're still facing a crisis: this generation's life expectancy is lower than before. How much of a wake-up call do we need to make changes and teach our children to do the same? Yet, we often find ourselves chasing careers and status at the expense of our health and relationships. It's time to reevaluate. What truly matters?

A New Approach to Health: Lifestyle Medicine

A few years ago, I had my own wake-up call. I was the hamster on the treadmill—working harder, feeling exhausted, and making excuses. Then, I discovered lifestyle medicine (thank you, Dr. Seidelman), an evidence-based field recognized by the American Medical Association. Its focus? Preventing, treating, and potentially reversing many chronic diseases through simple, sustainable habits:

1. A whole-food, plant-based diet
2. Regular physical activity
3. Stress management
4. Adequate sleep
5. Building strong relationships
6. Avoiding risky substances

The more I learned, the more I realized this was the future of healthcare. Why give pills for diseases we know how to prevent or decrease the severity? I trained in Lifestyle Medicine, and by the grace of God, I recently passed the Lifestyle Medicine Board exam, joining less than a fraction of 1% of physicians in America and worldwide with this board certification.

Your SMART Wellness Goal for 2025

I'm pumped up about the future, and I hope you are too! Let's make this year an outlier. Instead of vague resolutions, set a SMART goal focused on the six pillars of lifestyle medicine:

• Specific: Choose one pillar to focus on for the next two months.
• Measurable: Track your progress weekly.
• Achievable: Start small—small wins lead to significant changes.
• Relevant: Your health is the foundation of a vibrant, fulfilling life.
• Time-bound: Commit to this process for the entire year.

At the beginning of each two months, note where you are. In the end, celebrate your progress and build on it as you move to the next pillar.

You Deserve This

2025 is your year. You matter. Your health matters. Committing to change can inspire those around you to do the same. If you need a health coach, just reach out. I'm here to help. Together, we can make this the year you reclaim your vitality and set a new standard for living.

Let's do this—one step, one choice, one day at a time. Here's to a healthier, happier you.

Are You Surrounded by Harmful Toxins?

There are toxins everywhere—silent, invisible threats that we can’t see, taste, or smell. Yet, they’re lurking. They linger in the air we breathe, seep into our bodies through the lotions we apply, and even sneak into our bloodstream from toothpaste meant to clean our mouths. No matter where we turn, they’re there. The alarming part? Most of us are completely unaware of their existence, and these toxins silently chip away at our health day after day, month after month, year after year.

Sure, we know tobacco smoke is harmful. We know excessive alcohol consumption is dangerous. But when was the last time you read the label on your bathroom cleaner or the product you use to polish your hardwood floors? These chemicals are hiding in plain sight. And that’s not even mentioning the pesticides, herbicides, and preservatives in the food we eat—but don’t worry, we’ll dive into that in future newsletters.

The Silent Hazards in Everyday Products

With so much information on the internet—some true, some not—it’s hard to know what’s safe. A trusted source I turn to is the Environmental Working Group (EWG), a science-backed organization dedicated to protecting public health. As an example, EWG conducted a study revealing that many common cleaning products emit hundreds of hazardous chemicals. This study reviewed everything from multipurpose cleaners to air fresheners and found an alarming number of products release dangerous volatile organic compounds (VOCs).

VOCs have been linked to various health risks, including respiratory issues, developmental and reproductive harm, and even cancer. These chemicals not only impact outdoor air quality but also affect the air we breathe indoors. Unfortunately, while outside air dilutes the toxins, indoor air doesn’t offer the same protection. Yes, even the air in your bedroom, bathroom, and living room can wreak havoc on your health without you knowing it.

What Can You Do?

That’s a big question! Just like Rome wasn’t built in a day, it’s important to take things one step at a time. Start by focusing on personal care products, which not only affect the air around you but also penetrate deep into your body when applied. Start by switching to green and fragrance-free products. Green alternatives emit significantly fewer VOCs—about half the amount. Fragrance-free, green-labeled products can reduce the risk of VOC exposure by up to 8 times! But where do you start?

Take a deep breath—it can feel overwhelming knowing that chemicals are in almost everything. But a simple first step is to visit EWG’s website, EWG.org and get started exploring a website that just may prove to be one of the most consequential websites imaginable for your long-term health and well-being. 

EWG’s Skin Deep Database: Your Guide to Safer Personal Care Products

One simple way to begin is by heading to - 

Type in the name of the personal care products you regularly use—like your favorite shampoo or moisturizer—click the search icon, and voila! You’ll get a detailed breakdown of major ingredients, scientific data, and potential links to developmental/reproductive toxicity, allergies, and even cancer risks.

Ready, Set, Grow: Take the SMART Goal Challenge

Now that you’re aware that some of your favorite products might be doing more harm than good, it’s time to take action. Don’t be surprised if you end up tossing some of your go-to items once you discover their health risks. But fear not—there are plenty of safer alternatives to everything from shampoo to fire red lipstick. A quick internet search will present a plethora of healthier options.

Let’s set a SMART goal to get you started on this detox journey:

S – Specific: Go to EWG.org and research the ingredients in products you commonly use. 

M – Measurable: Review the results for three products you use regularly. 

A – Achievable: Just click above to get started! 

R – Realistic/Relevant: Focus on replacing items most relevant to your health needs. For example, prioritize products with reproductive risks if you’re starting a family or carcinogenic (cancer promoting) ingredients if you’re concerned about cancer. 

T – Time Sensitive: Commit to replacing three potentially toxic products with green alternatives by the end of the month.

Take Control of Your Health Today

It’s easy to feel helpless in a world full of toxins, but knowledge is power. By making small changes, like swapping out harmful products for safer alternatives, you can significantly reduce your exposure to toxins and take control of your health. Start today with just one product—visit EWG.org, and let’s take this journey toward a healthier, toxin-free life together! But remember, this is just the beginning. We'll delve into other toxins in a future newsletter.

Let's reset and reclaim our health—one SMART goal at a time!