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Jan 2026 "Beyond Resolutions..."

Sat, 10 Jan 2026 13:27:39 GMT

Beyond Resolutions: Starting the New Year Right

Beyond Resolutions: Why Lasting Health Doesn’t Start on January 1

By Dr Marianne Pinkston- Mueller | As Seen in SAMonthly Magazine

Every January, we participate in the same hopeful ritual. We declare resolutions, commit to dramatic change, and promise that this year will be different. Gym memberships surge, diets trend, and motivation runs high but comes to a grinding halt to the tune of the following statistics:

Facts Failure Rates Over Time

• About 80% of resolutions are abandoned by February (within ~6–7 weeks).

• Only around 9% of people successfully stick with their resolutions over the long term.

• Only about 25% stick with resolutions through the first 30 days, and fewer than 10% accomplish their goals by year’s end.

By February, most resolutions are abandoned. This isn’t because people lack discipline. It’s because New Year’s resolutions were never designed to work in a society built around instant gratification, chronic stress, and constant dopamine stimulation.

In San Antonio and across Texas, the stakes are high. More than two-thirds of adults in Bexar County are overweight or obese, mirroring a national obesity rate now exceeding 40%. Obesity is no longer simply a matter of knowledge—it’s the predictable outcome of biology colliding with a modern environment.

The Resolution Problem

Research consistently shows that roughly 80% of New Year’s resolutions fail by February, and fewer than 10% are sustained for the year. Resolutions tend to be short-term, all-or-nothing, and outcome-focused—“lose 20 pounds,” “cut carbs,” “work out every day.”

They rely heavily on motivation while ignoring the underlying systems that drive behavior: sleep, stress, hormones, blood sugar regulation, emotional health, and our increasingly overstimulated nervous systems.

In other words, resolutions ask us to overpower biology with willpower—and biology usually wins.

Dopamine, Distraction, and the Health Cost of Instant Gratification

Modern life trains our brains for fast dopamine : social media scrolling, notifications, endless novelty, and ultra-processed foods engineered for maximum reward. Each swipe or sugary bite delivers a quick neurological hit.

Over time, this rewires the brain to crave immediacy and makes slower, health-promoting behaviors—like cooking, exercising, or planning meals—feel disproportionately difficult.

Studies now show that excessive social media use alters reward pathways and attention regulation, increasing compulsive behaviors. These same dopamine circuits are activated by refined carbohydrates and processed foods. The result is a perfect storm: diminished attention span, heightened cravings, and reduced tolerance for consistency.

When patients say, “I know what to do, I just can’t stick with it,” this is often the missing piece.

Diet Culture and the Yo-Yo Effect

Quick-fix diets promise rapid results, but they often deliver long-term consequences. Repeated weight loss and regain—commonly known as yo-yo dieting—has been associated with loss of muscle mass, increased fat regain, worsening insulin resistance, inflammation, and higher cardiometabolic risk.

Each cycle teaches the body to defend its weight more aggressively, while the brain becomes more sensitive to food rewards. What appears to be “failure” is often metabolic adaptation.

Chronic dieting doesn’t heal metabolism—it strains it.

Is Overeating Addictive?

A growing body of research suggests that ultra-processed foods can trigger addiction-like behaviors in a significant subset of the population. These foods are engineered for rapid absorption and hyper-palatability, hijacking reward pathways in ways that whole foods do not.

For these individuals, moderation isn’t simply a mindset—it’s a neurobiological challenge. This reframes obesity not as a character flaw, but as a health condition influenced by environment, physiology, and nervous system regulation.

An Integrative Alternative: Health Beyond the Calendar

Instead of resolutions, integrative medicine emphasizes systems —small, consistent practices that lower physiological stress and make healthy choices easier to sustain.

1. Replace Motivation with Structure

Choose two or three daily non-negotiables for 90 days:

• A protein-rich breakfast to stabilize blood sugar

• Consistent sleep and wake times

• Daily movement, even 10–20 minutes

Consistency changes the brain faster than intensity.

2. Practice Dopamine Hygiene

You don’t need a digital detox—just boundaries:

• Silence nonessential notifications

• Avoid scrolling before meals

• Move ultra-processed foods out of your home environment

• Replace fast dopamine with slow dopamine: walking outdoors, music, strength training, morning sunlight rituals, journaling and gratitude, meditation or prayer, etc

3. Stabilize Blood Sugar to Reduce Cravings

Cravings are often biochemical, not moral.

• Eat protein, fat, and fiber at meals

• Avoid skipping meals

• Hydrate and replenish electrolytes

• Front-load calories earlier in the day

4. Heal From Dieting Instead of Repeating It

If you’ve dieted for years, your body needs safety signals:

• Build muscle through resistance training

• Eat enough protein and calories to support metabolism

• Prioritize sleep and stress regulation

• Support gut and inflammatory health while also looking at thyroid, sex hormone and adrenal health

5. Treat Addictive Eating With Support, Not Shame

Behavior changes best with compassion and structure:

• Coaching or therapy

• Address sleep disorders, insulin resistance, mood issues

• Use medical therapies thoughtfully when appropriate—as part of a comprehensive plan

It is my wish that you have some understanding of how to manage your wishes for permanent change. I know it is a difficult issue to desire change but meet the same feeling of failure each year. The truth is you can take control of you understand how your body and mind works. Don’t just make empty resolutions but make a stand for everlasting change into the new year and beyond. I wish you a Happy New Year and abundant peace and blessings.

Marianne Pinkston Mueller, MD

July 2023 The Billion Dollar Quest for Hydration and Detoxification

Thu, 06 Jul 2023 13:22:15 GMT

The Billion Dollar Quest for Hydration and Detoxification

In our quest for health and wellness, we are subject to buzzwords, phrases, and a constant bombardment of information and advertising. With easy internet access to information, how do you know what is true and what isn’t? How do you know which products and services are good for you and which are sales pitches?

Concentrating on the fact we are in the summer months when the heat has been newsworthy, the two things that are highly relevant and searched are hydration and detoxification. Realizing one cannot be without the other, these basic principles have existed since the dawn of mankind yet are the focus of a billion-dollar industry.

You do not have to look very far to feed your body the basics of what it needs to cleanse itself and prevent dehydration. Why is dehydration so essential to avoid? What does good hydration mean, and can hydration be over-achieved? Even in writing this article, my social media advertising of IV hydration therapy skyrocketed.

Hydration allows your body to maintain its levels of minerals and electrolytes. Each cell needs sodium, potassium, magnesium, and other basic minerals to perform all the electrical tasks of speaking between themselves. These internal electrical messages allow our heart to beat and the nerves to keep our brain functioning and muscle movements. Hydration allows our body to rid itself of toxic exposures, so even the sunscreen, mosquito sprays, grass fertilizers on the field, etc., can be cleared from the tissues and liver by improved circulation, regular bowel movements, sweating, and urination and good hydration allows all of these functions to occur naturally and regularly. Hydration allows vitamins and nutrients to build our muscles and tissues and feed their functions.

The advertising and marketing industry depends on your lack of knowledge and desperation for information on the latest and greatest to buy their products. Hydration is simple. Mineral waters from good sources in glass and stainless steel canisters, locally grown produce in season and organic or non-GMO and the rainbow of colors, regular exercise, daylight without direct sun avoiding 10 am to 2 pm, and stress reduction are the ways to improve your bodies function and needs without a high price tag or complicating your efforts. I like glutathione, magnesium glycinate, and simple water additives such as electrolyte balancing packets without additives, and please avoid sugar-loaded electrolyte drinks. Even the low sugar or “no carb” drinks have artificial sweeteners, and we are not able to differentiate artificial sweeteners from pure sugar or high fructose corn syrup. IV hydration bars and clinics are excellent for hangovers or after intense workouts, but you should avoid both practices because neither is good for you. Headaches, leg cramps, disorientation and nausea, and even signs of thirst are signs you have pushed your body too far and are dehydrated. Dehydration happens quickly.

Dehydration interrupts all of these essential features, and yes, you can overdo hydration. If too much water is without balance like a gallon plus pure or distilled water all at once, or any rehydration too quickly, depending on the severity of dehydration, it can cause sodium and potassium levels to drop rapidly and is deadly, so stay hydrated and prevent dehydration as a precaution.

The old rule of 8-10 glasses a day is too vague, so the CDC states simply women need 2.7 liters a day and men 3 liters a day. I say this is the bare minimum, especially in this summer heat or if you are working outside and exercising. A cup of 6-8 Oz every 10-20 min helps to stay hydrated but remember, if you feel thirsty, you are already dehydrated in the early stages.

Staying hydrated improves your sweating, urinating, and bowel movements which is how we remove toxins. Drinking plenty of water keeps the blood washing through your organs and muscles to flush those toxins. Cheap and easy detoxification!

Have a great last month or two of summer, and as of today, only 65 days to football season!

Your dependable partner,

March 2023 “Traditions Not Forgotten“

Wed, 01 Mar 2023 23:51:30 GMT

My grandfather always said not to plant until after Easter. He was born in 1913 and was a farmer. He said there would always be a “cold snap” at Easter, and in the Panhandle where I am from, we had a potential last freeze every time. As Easter comes and goes and winter finally gives into spring, I also think of my father, who said time would go by faster and faster as we get older. He, too, was right. I had some great men in my life, and I miss them. My life is passing, and now it’s my turn to hand down these old sayings and pearls of life to my kids. I have forgotten much of what I have learned as technology surpasses our wisdom, and we almost get less intelligent and less connected.

We are entering a new age of reliance on technology. Although most advances are miraculous, I hope to never lose touch with sitting at a lake fishing with no technology around me and relying on the patterns of the sky and wind changes to detect impending weather changes and looking for the signs of a good fishing hole without a sonar depth projector to show me where the fish are. I love watching sunsets and listening to night noises. I hope I have taught my children to appreciate nature without an app to explain what’s happening in the world around them. Think about all the growing practices, hunting practices, and pearls of wisdom of detecting weather changes that maybe the Indians used to survive. There are reserves in Europe where they gathered heirloom seeds before genetic modification and interviewed thousands of farmers in their 80s, 90s, and 100s from all ethnic lines and backgrounds to preserve the old growing practices. I could spend days listening to their wisdom.

Please don’t think I have become an old woman afraid to move into the next century and complain about the new generation! I see so many advantages of our new horizons as a people with technology and AI, but I hope we don’t move past the lessons from the past, standing to learn from our mistakes. We still need to talk, touch and listen.

Be wise and vigilant to keep your traditions and values intact as you move through timeless changes in life. Remember to appreciate those who came behind you, and remember they learned the hard way and understood more than we could ever imagine. Let go of technology from time to time and live in nature, and feel the world around you as we move into and past another Easter season; no matter what you believe or worship, remember we are all looking for the same thing. We are all looking for love, peace, and abundance. Happy Easter, and be blessed.

Feb 2023 “Laws of Attraction: How Attraction Works“

Wed, 01 Feb 2023 16:34:19 GMT

Have you ever wondered how love works, such as love at first sight or the law of attraction? Science can explain the pull of nature that causes one to swipe left or right. Science does not understand the attraction, but we have a few theories. There are a lot of hormones that race around in our bodies with stress and with different psychological experiences. The law of attraction breaks down into three essential experiences. The first experience is lust or initial attraction, which, in evolutionary terms, is to propagate the species. The second experience is falling in love. Love is felt in many ways, such as a parent for a child or a friend, but especially for someone with unique dating and mating interests. The last is the long haul, where we experience lifelong endurance and connection. All of these feelings are due to hormonal cycles in the brain. If you think about lust and an initial attraction, dopamine, and endorphins, play a massive role in the excitement and get us into strong sexual attraction. In the next stage, where we develop an attachment and more profound love, hormones like oxytocin take over. Oxytocin is the cuddle hormone. In the latter setting, when we are in the depths of marriage, where the newness wears off in the attraction seems to disappear, we must create experiences to increase dopamine and oxytocin again. As we age and lose our testosterone and estrogen, we also lose sexual drive in attachment, and this is why I love doing natural hormone replacement with my patients.

There are other biochemical and neurological theories, such as pheromones. Pheromones are hormones that don't have a noticeable scent like perfume but are different from person to person and subjectively signal people certain attractions. Maybe the explanation for why we are attracted to some people and not others is due to these scents. We also tend to re-create our relationships with our parents psychologically, like a parent we identified with, or maybe we re-create certain features of our personality that we like and identify in other people. We can see things in others, even when we are not in the same space and have never met or spoken to that new someone. That's why we can look at certain people on dating apps and feel an attraction or not.

The law of attraction and love is still a mystery, even in our technologically advanced age and time.

I hope you have an excellent Valentine's Day and have someone special to spend it with, and if you don't, remember, there is a special someone out there for everyone. Just turn your Spidey senses on and wait for the right moment. Your pheromones are on!

Jan 2023 “Spreading the Wealth of Love”

Sun, 01 Jan 2023 16:34:19 GMT

I was at the light, and a homeless man was on the corner with a sign. The wind was blowing so hard and cold that it shook my car. The temperature had dropped this day before Christmas Eve Day, 30 degrees in 2 hours. It was 28 now and winds 30-40mph. My mind says, “they can find work,” and “They don’t have to be out here every day begging, etc.” We have all said it or thought these thoughts. I could tell he was genuinely homeless and mentally ill. He was blowing on his hands and making the sign of the cross over and over. I couldn’t stand watching it and reaching in my wallet all I had to give. I gave him a $20 bill. I wanted to go home and get some old blankets for him. My eyes watered. It really can happen to anyone. Adding insult to injury, one of my office staff, too ashamed to ask me point blank … had my office manager ask if she could take one of the office space heaters home with her as she does not have heating in her house. It is the 21st-century folks. It broke my heart too. I pray for those in need that there exists one person that is not without for everyone in need. We could solve so many issues if each one of us helps one person. Even if you are not Christian, remember Christmas is not just a religious holiday, it’s a chance to make the world right, and anyone Jewish, Muslim, or anyone can do one nice thing for anyone daily. This season is meant as a reminder. The two children in the photo with the Christmas tree went through hell this summer for reasons I can’t explain, but here they are, posing in front of my Christmas tree and all our packages. They have never had trees and bundles of wrapped gifts, and Santa Claus or anything like we have all had before. They saw our tree and gifts, and their eyes lit up with wonder and amazement that people get to do this kind of celebration. They had no idea the world could be this way. They were invited this year because my children and I are extending ourselves beyond our means. I want my children to watch and see what it’s like for someone with so little to be blessed with something they can only dream. These kids will never forget this Christmas. I feel so blessed and honored to have this opportunity to give back. You never know who is in need as they are not always on a street corner in rags, or they are not outward with their story and hide their suffering behind where others view prejudice and pretension so not to be judged. Keep your eyes and hearts open, and if you assist at least one person I promise they will pay it forward.

Depression, anxiety, PTSD, and mental illness are at an all-time high. Inflation and the cost of living are overwhelming, and families and friends turn their backs daily on loved ones. The political environment is so hostile, and people are blocking people on phones and social media for lack of patience and understanding that we all come from different roads and backgrounds and even various traumas and experiences. Stop, listen, think, and reason before you make a rash judgment. Everyone has a story, and everyone has pain and suffering from experiences in their heart. Everyone has their good points and their needs, primarily unmet. All of this to say… be patient and gracious and look at life through different eyes before you rush to judgment.

Blessings to all, and reach out to those in need when people exhibit anger in line and traffic, the lines long, the stress high… be kind and remember you are more lucky than many. Spread the wealth of love. Leave judgment at the door when you step outside to the stress of the day or read someone’s post with which you disagree, or anytime you hear someone saying their opinion, remember you are not in their shoes.

Happy New Year. Make 2023 the change we need. It starts with YOU!

Oct 2022 “In Defense of My Least Favorite Player”

Sun, 02 Oct 2022 23:13:51 GMT

November is on our doorstep and we are 1/2 way through football season and entering the cold and cuddle zone of the year. My favorite time actually.

Most of you know I am a huge football fan. I have my reasons… mostly it’s about tradition and the old standard of sportsmanship and work ethic… etc. The “New Age” of sports seems to be “show me the money” and is thwarted with distorted thinking of fame and fortune and believe me it’s on both sides owners and players.

I diverge …

There is an argument circulating about Tom Brady and all his years of hard work spent away from his family as a fundamental sin and is a far greater topic than I can cover here in this editorial. I wanted to make a statement to people focusing on the actual problem, not on the dramatized point of view of millions of people who judge and don’t understand. I think they are BOTH right. Tom deserves a full and hard earned reward for a massive career in which she lived an amazing life with travel and beautiful million dollar homes and cars etc. but she also deserves a man who comes home and is involved intimately with the family and assists in the family unit and in her. She deserves a life and career and intimate relationship too.

This is not a “Tom Brady” issue. This is a universal man and woman issue. Men provide and women stay home with the kids. In half a century the roles and rules have changed and everyone is confused. I do not see anything wrong with a man OR woman becoming a master at something they love especially when they are the breadwinner which is traditionally a man. Women traditionally have been expected to take a back seat in almost all cultures. Women are no longer happy to be limited to the role of homemaker and mother but want to also live their dreams. “Stand By Your Man” isn’t what it used to be.

No Tom Brady should not give up his career for his family. His children should absolutely thrive watching a great role model of work ethic and mastering a skill and living out a dream. Giselle should not have to give up her career and be alone 90% of the time raising kids and managing the household under an absentee father. They had the money to hire people to help care for the kids while she works. Tom could have eased back on his work and spent more time at home. They are BOTH right and this is an argument of many households and the subject of many divorces.

Being that we all have different opinions and views of the roles of men and women in society we should use them as an example of how to “do it all better” and NOT demonize or judge Tom for being the top of his field but an absentee father. He isn’t an absentee. I watched my father work his life away. Barely home and run his own business but I never questioned my father’s love for me. Where do you think I get my ethics and work ethic from? He was a great example. Those kids will know and respect their father and its Giselle’s job to make sure those kids know SHE was dissatisfied with how THEY handled the marriage and not with their father on his own right. We as a culture are blurring the lines of responsibilities of the genders for the good and for the bad and all so we can be happier and more fulfilled in our own right. We just need to find out how to achieve this fact and stay married and its called COMMUNICATION. It’s my bet neither one communicated their needs very clearly or if they did neither one listened to the other person who was as trying to communicate their needs. Divorce is sometimes the answer but when all avenues have been closed and exhausted which I am sure they did. No one takes divorce lightly. More than communicating, those of us that do not know them and the exact situation can make guesses but have zero room for judgment. Zero. We can use the example as a point of discussion but the media has lifted Tom to the point of “God” status and now to lower than dirt status. Make up your mind! Is he the “Greatest Player of All Time” or is he now the worst father ever and a deadbeat dad. How can a man fall so far from grace just because she is wasn’t happy? I’m sure they both were not happy and for many years. EVERY SINGLE ONE OF US ARE IMPERFECT so stop making these athletes the greatest or the worst from day to day depending on which way the wind blows. Leave him alone and let he and his ex-wife deal with their private demons alone and I say go home and fix your own house. There…. ;)

Harsh I know and I don’t even like Tom Brady. Pat Mahomes is my guy and it won’t be long before the media and the culture demonizes him too for being human because guess what… he is.

The moral here is watch more football games together.

Lol… just making sure you were paying attention

Blessings to all and Wreck ‘Em Tech!

Oct 2022 “Breast Cancer More Than Awareness”

Sat, 01 Oct 2022 23:10:40 GMT

October is here and as the joys of the fall season arrives with the beginning of the holiday season, parties, and praying for cooler temperatures to finally arrive… October also brings some topics nationally and internationally for health awareness.

October is Breast Cancer Awareness month and so many women are unsure of the guidelines and even more concerning, fearful of the testing. I would love to help alleviate some of the fears and myths of screening.

First and foremost women need yearly screening mammograms beginning at 40. Many women fear that the testing is painful and although the machinery of days past was a squeeze of a lifetime, enter in the digital age where less pressure and less radiation are needed for better pictures and better detection. Another myth is of radiation exposure and rest assured the amount of yearly, lifetime mammogram radiation exposure is less than one CAT scan or CT scan. The radiation exposure is negligible now and testing is so much less expensive and more effective than ever. Testing is even free if you search often throughout the year. Check the local news station websites and just do a good internet search routinely.

There are many publicly available screening opportunities through the University Health System and Cancer Clinics locally that are often free or very little cost and take 10 minutes. Even the worst of insurance coverage allows for cost free testing.

Women have affordable and comfortable access and just need the knowledge of its safety and effectiveness to save a life. The statistics I see clinically are 6 of 10 may have a questionable result needing further testing and then 2-3 of those may need further evaluation with possible biopsy and .5-1 of those find an actual tumor requiring treatment. The odds are in your favor of a negative result but the options less favorable if a growth goes unfound and left to grow undetected.

Self-exams are equally as important as many women find their own abnormalities and when done frequently with enough time to remove and cure a cancer before it has a chance to end a life.

With the deaths of Kelly Preston and Olivia Newton John and others, breast cancer has been given more attention but these are examples of cancer deaths and not cancer wins. Breast cancer and any cancer kills when left unfound and with the exceptional ability these days of exceptional technology that is less painless, less expensive, and more accessible than ever there is no excuse for any women to lose their lives to breast cancer.

Here are a few ways to find a source of testing in San Antonio.

University Health Systems

210-358-2725

Enjoy a healthy beginning to the 2022 Holiday Season!

Sept 2022 “Fall Into Community”

Fri, 02 Sep 2022 23:19:40 GMT

Ah the smell of burning leaves and the sounds of the commentators, smashing helmets and pads and marching bands, shopping for new school supplies etc… The anticipation of the first few cool fronts for the hopes of a break from the summer heat… Fall for me also includes dragging out my boxes of fall and winter boots, my college sweatshirt and sweaters I’ll wear once or twice because San Antonio doesn’t experience the cold for long…

Fall. September is here. This happens to be my favorite time of year. The start of school and marching band practices and Sundays spent in front of the TV with my dad and sister watching Tom Landry and the “real” Cowboys play. It’s magical to me. I miss my dad and sister so much.

Even though fall seems to take us into the darker shorter days after time change and the colder months, fall represents to me the comforts of home. Home for the holidays and home for Sunday football and tailgating. New beginnings in a new school year, new clothes and a chance to improve on and set new goals.

I bring these reminders to you of comforts and beginnings as we continue to face a devastating pandemic and more anxieties over the challenges we face in our new world. These comforts and new beginnings remind us to live our lives and not sink in the negativity of extremes in propaganda on BOTH sides. We need to continue to rebuild and live our lives. We need to push ourselves past our fears and world of misinformation on the edge of the extremes. Somewhere in the middle we find the truth and our sense of community and compassion for each other no matter which side we stand on in many subjects not just Covid and vaccines or politics. Search your beliefs of what’s right and remember our choices are not easy and not always about us as individuals.

Fall is an energy of togetherness and our very young and very old cannot sustain the isolation of the pandemic. The cost to our nation in lost jobs and businesses and cost of hospitals filled to the brink and the lives of the front line health care providers and safety community providers, teachers etc. The costs schools encounter in home schooling and the cost to society in anxiety and fear.

No matter which side you are on do your best to make an informed and educated decision and let’s rekindle our sense of community and not let the extremes pull us away from each other. Blessings to you and yours for health and happiness.

And go Cowboys…

You know I had to lol.

Sept 2022 “Transitions”

Thu, 01 Sep 2022 23:16:06 GMT

One of the things I love about September is the onset of the coming fall season. I cannot wait for football and “Friday Night Lights”, hearing the marching bands practice in the morning, buying school supplies and the start of a new year. Something I love as fall progresses is the smell the burning leaves and brush in the Hill Country. Another favorite of fall is anticipation of the first cool front knowing it’s not going much below 90 for a month yet and wishing like heck I could break out the new boots I’ve been waiting all year to wear. Most see Spring as a renewal but I see Fall as a renewal of hope for a new year of study, sport, holiday season and more. We are taking a step toward the end of the year, yet September is a month where there is still time to tie up projects and close enough to the next year to plan ahead for what is next in your life. September means transition in the life cycle of the Earth and it’s creatures, storing energy for the winter to come and getting ready to hibernate so life can flourish and begin again anew in the Spring. Most of us go blindly about life getting up for work each day and doing what we must to “just get through,” and we don’t stop to smell the burning leaves or watch the meteor showers or hunt for lighting bugs and think about the fact we are part of something larger than ourselves and this Earth where we live. Our kids grow up and move on, friends come and go, even our health is a temporary loan which comes due after hard use and sometimes abuse but there is always hope to renew. We absolutely still have time to make a change and gather and build up for renewal and look for a better life, health, happiness and all things important to you. I find most of my patients resist coming to see me and get lab work or testing done for fear of bad news. Do you realize out of the thousands I see a year I give really bad news maybe twice a year? I have the discussion every day that the ability to turn health around is so accessible and absolutely possible. Rarely do I see health issues that absolutely cannot be reversed and rarely is any condition “too late” to fix. Enter this September not as an end to a year but as a time to plan your new beginning and to store up energy to hit ground running in the New Year with a new plan to bloom and begin again. I always make the joke as a doctor we really don’t bite but really we don’t give bad news often and remember, my story too. At 48 years of age, diabetic, cancer, arthritis, 300lbs and so sick… by 50, I had turned it all around and you can too. Happy September and happy new beginnings!! And Go Texas Tech… you know I had to say it.

August 2022 “Hydration”

Mon, 01 Aug 2022 23:25:38 GMT

This has been the summer from Hades if you ask me. Many of my patients ask me about hydration and many don’t understand it’s not just about water. Have you ever asked yourself these questions: 1- what’s the best water bottle or container 2- what’s the best type of water 3- how much is enough? Although hydration is a subject much larger than this one blog, I’ll answer those 3 most common questions above.

1- What kind of container? Plastic is easy, disposable, and inexpensive but comes with a price. Plastics can contain harsh chemicals that disrupt hormones and poison our cells from within. BPA etc. Especially if left in the heat. Don’t buy water bottles that have been in a hot warehouse or truck or outside for sale. This type of treatment can increase cancer especially breast in men and women and can cause bleeding and hormone disorders. Stainless steel is good but but can be lined with BPA like substances. Same thing. Glass is good also and there are holders that cover the outside to prevent breakage. Plastic can be ok but not stored in the heat and look for the recyclable triangle and number. Here is a picture and internet source

EWG.org

And

Types of Plastic - A Complete Plastic Numbers Guide | 2020

https://yesstraws.com/blogs/news/types-of-plastic-plastic-numbers-guide

2- Alkaline? Electrolyte? Plain? Although we have fluoridated water in San Antonio, studies are mixed. Safe or not? I say no but there are those in disagreement. Alkaline water? Maybe, but how far does it stay alkalized after the stomach? Your best bet is electrolyte water or safely bottled you add your own electrolytes to. Sugar and artificial sweetener free (only Stevia or Monk fruit for me) and either a pinch of Himalayan Salt or electrolyte drinks packs.

3- How much is enough? So you don’t feel thirsty. When you feel thirsty you are already 30% dehydrated. In this heat?

So how much fluid does the average, healthy adult living in a temperate climate need? The U.S. National Academies of Sciences, Engineering, and Medicine determined that an adequate daily fluid intake is:

New Paragraph

(Borrowed from Mayoclinic.org )

But you need more in the heat or with exercise.

Although this subject is enormous, I hope this information starts you on the path to staying hydrated until football season carries us to cooler weather and you know how ready I am for football!!!

Blessings!

July 2022 “Sunscreen Facts”

Fri, 01 Jul 2022 23:36:39 GMT

Sunscreens

It’s party time for most Americans! Birthday parties, swimming parties and events, beach trips and more are the rule of the summer time fun while the kids are out of school. Soaking up the rays can be good for your vitamin D and even for your brain in that sunlight helps depression and your bones and more. It’s not all fun and games though. I had melanoma, a form of deadly skin cancer and one of the most deadly cancers there is. It can be very tiny and in non-sun exposed areas such as buried in your scalp or belly button, your inner ear or the back of your eye… the retina. I’ll stick to skin cancers from tanning beds and sun for now. Skin cancer surgery can be disfiguring and devastating and skin cancer is deadly. I would love to share how to identify skin cancer and also to wear sunscreen. Wearing sunscreen helps prevent aging too! In an age where we spend thousands on Botox, fillers and anti-aging lasers and products… did you know you can save so much of your time and money wearing sunscreen? Parents make your kids wear it all the time as a habit like brushing teeth!! I wish I would have as a kid. Aging and skin cancer and all preventable. I will give you published advice from the American Academy of Dermatology on sunscreens and cancers. Read more at

Www.aad.org

The American Academy of Dermatology (AAD) published frequently asked questions. Here is straight from their site:

Sunscreen

Broad-spectrum protection (protects against UVA and UVB rays)
SPF 30 or higher
Water resistance

A sunscreen that offers the above helps to protect your skin from sunburn, early skin aging and skin cancer. However, sunscreen alone cannot fully protect you. In addition to wearing sunscreen, dermatologists recommend taking the following steps to protect your skin and detect skin cancer early, when it’s most treatable:

Seek shade when appropriate, remembering that the sun’s rays are strongest between 10 a.m. and 2 p.m. If your shadow is shorter than you are, seek shade.4
Dress to protect yourself from the sun by wearing a lightweight and long-sleeved shirt, pants, a wide-brimmed hat, and sunglasses with UV protection, when possible. For more effective sun protection, select clothing with an ultraviolet protection factor (UPF) number on the label.
Use extra caution near water, snow, and sand as they reflect the damaging rays of the sun, which can increase your chance of sunburn.
Get vitamin D safely through a healthy diet that may include vitamin supplements. Don’t seek the sun.5
Avoid tanning beds . Ultraviolet light from the sun and tanning beds can cause skin cancer and wrinkling.3, 6 if you want to look tan, you may wish to use a self-tanning product, but continue to use sunscreen with it.
Check your birthday suit on your birthday . If you notice anything changing, itching or bleeding on your skin, see a board-certified dermatologist. Skin cancer is highly treatable when caught early.

When to wear sunscreen

Every day if you will be outside. The sun emits harmful UV rays year-round. Even on cloudy days, up to 80% of the sun’s harmful UV rays can penetrate the clouds.7

Be extra mindful about applying sunscreen around snow, sand, and water, as these surfaces reflect the sun’s rays, increasing your chance of sunburn.

Most people only apply about 20–50% of the amount of sunscreen needed to achieve the amount of SPF on the label.8
Apply enough sunscreen to cover all exposed skin. Most adults need about 1 ounce — or enough to fill a shot glass — to fully cover their entire body.
Don't forget to apply to the tops of your feet, your neck, your ears and the top of your head.
Apply sunscreen to dry skin 15 minutes before going outdoors.
Skin cancer also can form on the lips. To protect your lips, apply a lip balm or lipstick that contains sunscreen with an SPF of 30 or higher.
When outdoors, reapply sunscreen approximately every two hours, or after swimming or sweating, according to the directions on the bottle.

Is it safe to tan

UVA rays (or aging rays) can prematurely age your skin, causing wrinkles and age spots, and can pass through window glass.
UVB rays (or burning rays) are the primary cause of sunburn and are blocked by window glass.

The United States Department of Health & Human Services and the World Health Organization’s International Agency of Research on Cancer have declared UV radiation from the sun and artificial sources, such as tanning beds and sun lamps, a known carcinogen (cancer-causing substance).9

There is no safe way to tan. Every time you tan, you damage your skin. As this damage builds, you speed up the aging of your skin and increase your risk for all types of skin cancer.

Studies show sunscreen does not limit vitamin D absorption!

Now for how to identify a skin cancer

Skin cancer appears on the body in many different ways. It can look like a:

Changing mole or mole that looks different from your others
Dome-shaped growth
Scaly patch
Non-healing sore or sore that heals and returns
Brown or black streak under a nail

It can also show up in other ways.

To find skin cancer on your body, you don’t have to remember a long list. Dermatologists sum it up this way. It’s time to see a dermatologist if you notice a spot on your skin that:

Differs from the others
Changes
Itches
Bleeds

THE LOOK- ABCDE

A is for Asymmetry

One half of the spot is unlike the other half

B is for Border

The spot has an irregular, scalloped, or poorly defined border

C is for Color

The spot has varying colors from one area to the next, such as shades of tan, brown or black, or areas of white, red, or blue

D is for Diameter

While melanomas are usually greater than 6 millimeters, or about the size of a pencil eraser, when diagnosed, they can be smaller

E is for Evolving

The spot looks different from the rest or is changing in size, shape, or color

Go to aad.org and search:

Skin cancer types: Melanoma Signs and symptoms

There are other types of cancer so please check out the site for more! Skin cancer can be very tiny and metastasize before it grows. Check your skin!!

Use my QR code below to find my radio show /podcast/YouTube channel!!

And have a wonderful and safe and anti-aging summer!!!

June 2022

Wed, 01 Jun 2022 23:40:28 GMT

Had such a busy week! Late getting in my blog. I am sitting at the airport for the first time in almost 3 years- worked so hard and been through so much folks. I finally am getting away for a small vacation. It’s been a long road healing from all I have been through. Some of you will never know my whole story and my significant struggles and trauma but survival of the fittest is legit science. There are times I wondered if I would make it. I know the heartache and pain that life can hand us all. I am for sure not the only person that has had difficulties in life. Everyone does. It keeps you honest if you’re willing to stay honest and have good intentions. There are many who will think what they want to think and believe what they want to believe and it doesn’t matter in the very least. People are supposed to stay with you through thick and thin. They don’t always. You have to let things go. What is in your heart? Do you know you have done your best? Do you go to sleep at night and know you have done the right thing? What is your intention?

The thing I ask each one of you is to remember the difficulties of your life and make sure you don’t forget that feeling of despair so you can have gratitude for the good times and the good things in life. You’ll get there. Don’t give up. Remember that feeling so that you can look at every single person you see and know they are going through hard times too. Be kind and though you may not know what their pain is or see it, know it’s there right under the surface. Be kind- it’s the best gift you can give to someone.

May 2022 “Stepping Out”

Sun, 01 May 2022 23:42:44 GMT

Heading into this summer we are hitting the ground running in a new realm. Post Covid we are all recovering from having our existence and lives on pause. There’s no better timing than summer to jumpstart our world again, right? My concern for people is a form of PTSD or Post Traumatic Stress Disorder with all of the trauma we’ve experienced socially and personally with Covid. Loss of life, loss of health and loss of friends and family, loss of freedom, loss of jobs and loss of a community spirit have deeply affected every single one of us. As I see patients in my clinic, I have had many different types of conversations about many different levels of anxiety with stepping out into the free world so to speak. Some are absolutely done with the whole idea- taking off their masks, with getting their vaccine, ready to run and return to a normal world that’s not quite normal yet. Some are still intensely afraid as I see some double masked and wearing gloves and resisting the return to the work and social world. There are those who are completely against vaccinations and afraid of long-term effects and issues surrounding vaccines and potential conspiracy theories which may not always be so farfetched but confuse legitimate efforts to return society to normal. There are some who were sick and still suffering the long-term effects of a limited recovery and are still struggling to get back to good health. I have written a blog and have a radio show local and stream on AM 930 The Answer KLUP 4pm on Sundays and YouTube channel, podcast on Spotify and iTunes that you can find links on my website drpbetterlife.com in regard to our varied feelings and reactions as we step out into the New World. My hope is that we continue to have deep understanding of each other and resist the new social phenomenon of judgment and blocking, resisting others thoughts, feelings and emotions and anxieties. We cannot judge one another on these anxieties we can only judge ourselves based on our own intensity of experiences. You can count on me and I hope I can count on you to remember that we each have a different perspective as we heal. We should step in to each other shoes and remember that we have to move forward together and heal from this intensely and massively emotional and detrimental experience. There’s got to be something positive come away from this and I implore you to seek compassion as we attempt to return to our new world. Blessings.

May 2022 “Mothers Lost”

Sun, 01 May 2022 23:41:31 GMT

On this Mother’s Day I want to be realistic in this blog which may be seen as a “Debbie downer” but please don’t take this negativity. I want us all to remember that the commercials of happy moms and flowers and rainbows isn’t happening to everyone. I think of many moms who have lost babies or want to be moms who never conceived. Think of those who lost their mom or are estranged. Think of the moms who are doing their best, overworked and stressed and maybe even abused ... maybe you suffer regrets and scared you’re not perfect or even feel you’re not good enough. I don’t want you to think negatively of this blog really but just take a minute if you are one of the lucky ones to be showered with rest and love and breakfast in bed to be so extremely thankful for the beauty you created. If you are suffering this Mother’s Day remember your heart and your intentions. You are not and do not have to be perfect. Remember you are special no matter who you are and what hardship you suffer. Remember that it’s not about commercialism and a money making empire but truly about moms everywhere that hold one thing near and dear to their hearts- with children or without, if you’re an adopted mom, if you love someone else’s children, if you wanted in your soul and lost or never had, remember that you are a mother figure to someone and special to no end to me. I hope and I pray for each and every one of you a massively wonderful day. No matter where you are or how heavy your heart might be. You all are important to someone.

April 2022 “American Dream Redefined”

Sat, 02 Apr 2022 23:45:17 GMT

Waking up each day in the throes of the “American Dream” means something different to every person. To keep it as uncomplicated as possible I think the “American Dream” is to live comfortably and securely with as few worries as possible, to be free of judgment and be able to speak your heart and mind without persecution, and to have every opportunity to strive and climb as high as you want to climb doing exactly what makes you happy- significant reward for your hard work. We know nothing comes easy right? I have seen over 40,000 people in San Antonio and I have heard the joys and pains of all of them and I have been so honored to participate in hearing the deepest and sometimes darkest thoughts and feelings and share hugs and tears as people struggle to build their American Dream. Everyone is reaching to be successful, loved, secure and heard. Me too. We are all struggling so hard and with so many obstacles in place it’s difficult sometimes to see the blessings we have around us. I know in my struggles I don’t always feel so positive and there’s room for a little bit of “why me” and tears but I think today I want for people to read this blog and just remember you are not alone. We need to get back to community where we lift each other up instead of tear each other down. We need to remember the old days where there was less waste and instant gratification, smell the roses and walk barefoot in the sand. Please, turn off the TV of commercialization, propaganda and pressure to keep up with the Joneses- I’m full of clichés today. The great leaders and thinkers of past and present wake up early each day and read, pray or meditate and write and this is a great art that’s lost. Reconnect to an old friend or reach out to someone that has less than you. The American Dream can really just be about peace within and you really are free to experience that peace and when you experience that peace, you will influence everyone around you to do the same. No matter what you own or how high you climb your legacy will not be about things and in a world of millions coming and going every day you won’t be remembered for things. What you will be remembered for is what you’ve done or said that left a mark on someone else.

Dream, inspire, love unconditionally and give. Let karma do the rest.

April 2022 “No Magic Wand: Dangerous Thinking”

Fri, 01 Apr 2022 23:44:05 GMT

This weeks blog means more to me than just about any blog I will write. There is a very difficult concept of mindset that I try so hard to instill in the minds of my patients, students or any lives of those I touch. I have noticed in my 21 years of practice that society is existing at a level that must be left behind. There is a higher level of thinking and living and believing that the propaganda of the media and the commercialization of health and health goals has created. It’s disturbing. The expectation that there is a magic potion wand or pill that will help you achieve less anxiety/depression or a better mood, weight loss, beauty, or whatever it is you need to feel better about your life and yourself is being sold to you under the false pretenses there’s a fix all in a bottle or diet or anything they attempt to sell. Monetization of the promise of the good life has stolen your power within to achieve another level of happiness and health. You see I bought into it too. I was 300lbs, diabetic, rheumatoid arthritis and depressed. I too thought the pharmaceutical industry or latest Google search contained my new destiny. Some go further in and drink, smoke or vape their way into thinking the answer is in the substance they’re using. Something out there will finally fix it and I will find it and buy it or go to the Dr. and get it prescribed or buy it from the store or off internet... you get it. Or do you? You can’t monetize real happiness, strength and resilience or any of the sincere qualities it takes to achieve that place you want to go. They say 1% do what I have done- become a Dr., lose significant weight and develop an athletic physique or whatever it is I have done but I did it not because I am anything more special than anyone else... I just unplugged from “the system” and found that level of mindset within. Somewhere inside I just wanted it bad enough. Somewhere inside I let go of the carb addiction and the dependence on Big Pharma and cut off ABC and CNN and Google and developed a core of understanding the world will not fix me. I will fix me. I haven’t watched the news it a sitcom or set of commercials in 4 years and I lost 162 lbs. and survived significant trauma without depression medication or anti-anxiety meds or drugs etc. ... Happiness can’t be found externally. There is no medication or special diet or workout machine or Hollywood celeb spokesperson that has the answer. There is no drug or drink or potion of any kind. If I have anxiety I have to get rid of the cause of my anxiety. If I am overweight I have to eat correctly... like for real correctly and quit fooling myself saying I eat right when I don’t and stop expecting to read anything on Google with any validity when it’s sponsored by some company. Break your mind off of expectations that you’re suddenly going to find the answer anywhere outside yourself. We are all badly in need of controlling ourselves. We are all guilty of it. Overabundance and instant gratification will not get you where you want to go. Of course there are situations where medications or diets come into play but think about it... it’s after the damage has been done and a person has to salvage what’s left to continue on and even then I promise you still don’t get it. We take less responsibility for our ills and less accountability for the direction our lives and health have taken than step anytime in human history. We are fatter, more stressed and depressed and anxious and poorer than ever and we have more products and technology and education than ever. Does that make sense?

Listen to me as I have lived it. I am not someone just making an observation, I lived it.

YOU HAVE WHAT IT TAKES INSIDE YOU AND YOU CANNOT BUY OR REPLACE HAPPINESS, A GOOD BODY, OR ANY ASSIMILATION OF YOUR BETTER LIFE UNTIL YOU REACH DEEP INSIDE AND FIX YOUR MINDSET. I cannot prescribe or recommend anything better or worth more. It’s free.

Love to all.

March 2022 “Information Overload”

Wed, 02 Mar 2022 00:47:13 GMT

In watching TV today which I rarely do... I saw about 10 weight loss related commercials or references in an hour. 2 vitamins, an app, 2 eating plans, 2 prescriptions, 1 surgical, 2 clinics.

How the heck does anyone get anything accomplished in information overload and over advertising of gargantuan proportions. None of it was reliable information and all of them require money that isn’t pennies. Wow- I am a specialist in weight loss and even I got confused.

I think in the world of instant gratification and information overload we are getting lost and gaining more weight and getting sicker because of it. Too many promises of “quick result guarantees “ are leading people down the instant gratification railroad to nowhere fast. The saying goes and it’s so true, if it sounds too good to be true it probably is. It is.

Weight loss and health transformations do not happen overnight. Many of you have seen my story and may not realize it took me a decade to get my head straightened out and 2 years and face an eating disorder and to actually enter the mindset and make the decision to change my life, 1.5 years to lose the weight and 2 years to reshape my body and surgery to recover the damage I did. I want you to hear this also...

I’m still working on it. The work never ends.

I don’t tell you all of this to discourage you. I tell you all of this to encourage you. I want people to really understand that weight loss is not an instant gratification idea and that it takes the time and effort and consistency equal to no other process you can know. It is a journey. It’s a journey of self-discovery and of learning how to reconstruct a life. We all have failed ourselves on making ourselves a priority. Self-care has become a quick fix/ find the quickest cheapest way process where we have forgotten health needs nurturing and sowing a seed of patience and time. It needs daily care and you need an expert to guide you through this very extensive and sacrificing process to a permanent routine that you nurture every day for the rest of your life. You are worth it. Your health is worth it.

Protect yourself from the advertising world where there is a significant lack of appropriate information and forget about Dr. Google as a source. Commercials and the world of money in supplements and programs are in the billions of tricking you into quick fixes. Please look more closely at your resources. No I am not the only doctor in the world and I am not the smartest but I have more than most doctors. I lived the experience of significant weight loss myself. I have the empathy of being obese and so sick and unhealthy and the loss of self-esteem. I experienced surviving every trick and scam there is out there to fall victim to...

Stop the madness. Are you really ready to take the process of weight loss on? Let’s talk! Come see me. It’s an amazing and incredibly rewarding process that doesn’t happen overnight in a quick pill or joining an app.

Love to all

Feb 2022 “Integrative Thoughts- Medicine’s Rebirth”

Wed, 02 Feb 2022 00:49:03 GMT

Let’s get this done!!!

So many people and patients face illness and pain, fear and uncertainty every day. The medical system is failing us. Doctors are forced into time limits and decreased pay, algorithms and recipes that constrain and force us into treating patients like cattle and robots- not individuals and patients are losing trust and confidence. I feel patient’s frustration and I think patients are feeling my frustration too.

I have worked so hard to be a patient advocate my whole career, putting myself in patient’s shoes, fighting the insurance limitations and trying to cram an hours’ worth of information into 15 minutes and so on. Patients are reading more and more from the internet too and challenging me (which I don’t mind as long as they realize I ultimately know what’s best) and sometimes I feel my integrity and training is in question. I am in disbelief at how many stories I hear where a patient was harmed or felt dismissed and even degraded by a fatigued and overburdened doctor and system and we are at the pinnacle of need for a medical civil war.

How can we fix this broken system? I am one of the last solo practitioners in practice alone and running my own show and I am a dying breed. The ability to leave medical school and “hang your shingle” is over. Makes me sincerely and significantly sad.

I do not have all the answers but I do know Integrative Medicine has opened avenues for me to be a good doctor again and it is and has been my promise from the very beginning and continues now- you have my promise to give you the best, most up to date information as it applies to YOU. Y-O-U... as an individual, not cattle- I am entering the radio/ podcast/ blog/ information scene to be the advocate you deserve and I will give you what I give all of my patients at my clinic and that is the advocate rebel fighter in the medical civil war!!!

May the Force be with you! ❤️

January 2022

Sun, 02 Jan 2022 00:50:16 GMT

A friend explained to me that he believes people are inherently good but not all people can practice right from wrong. We are all self-serving and self-preserving creatures. We are usually unable to admit we’ve made a mistake. What takes a person from being inherently good to actually good is the ability to overcome self-serving and self-preserving and actually admit they have made a mistake against another person and make things right. I see people unable to allow themselves to be vulnerable and wrong and unable to leave their self-preserving nature behind to mend a friendship or help another person. In this day and age you are judged outright for your thoughts and beliefs and if those beliefs stray a millimeter from someone else’s beliefs you are verbally berated and unfriended on social media. If you are vulnerable you are called out, if you’re different you are bullied, if you have something others want and can’t have you are trolled, if you fail as all humans do you are abandoned. Anyone who performs any of those referenced acts against another human has made a choice to do wrong over right so are they still inherently a good person? I, like every human have failures, baggage, secrets... you name it so do you. I, like every human have opinions and feelings different from others not because I’m a bad person but because of my perspective. I was raised in a different place and way and formed and molded by my experiences. People are different. People come from differences in perspectives and experiences. When does a person stop being judged and stop being bullied and trolled or called out and become heard, respected and understood. What do you really have to lose as a person to just listen, understand and value another person? Formulate your opinion after you talk to a person and learn their why and their side of the story. If you can stop being judgmental to self-serve and preserve and realize and admit you are wrong sometimes then you go from being inherently good to actually good. Being a good person isn’t something you are just born with, it is a title you must work at to maintain.

Sunday morning deep thought. Go have an amazing day!!