Exercise Physiology With Max Castrogaleas

Max Castrogaleas is an Exercise Physiologist. He is a former US Marine Corps Sergeant and Marine Corps Martial Arts Instructor. After serving two tours as part of Operation Iraqi Freedom, he graduated from Queens College with a Bachelor's in Nutrition and Exercise Science and Teachers College at Columbia University with a Master’s in Applied Exercise Physiology. Max holds industry-leading certifications and several specialized certifications in fitness and athletic performance.

What made you become an Exercise Physiologist?

After being in the military and spending four years helping optimize tactical athletes' performance, I wanted to pursue a career within the fitness and wellness environment. I began my career as a performance specialist, working primarily with athletes. From there, I became passionate about helping athletes return to the field after injury. As an Exercise Physiologist, I get to help individuals of all ages and fitness levels get back to the sport, improve their fitness and wellness, and increase their capacity to perform activities of daily living.

What excites you about your job?

The ability to make a positive impact in someone's life. Whether their goal is to get back to a sport after an injury or improve overall wellness, I get to be part of that journey.

You did two tours in Iraq as part of Operation Iraqi Freedom. What was that like for you? What did you learn about yourself? 

Going on my first deployment was scary. Being handed live ammunition is something no one can ever be ready for.  After spending four years in the military and completing two deployments to Iraq, I learned that I could lead and develop successful teams even under very stressful situations.

How does that experience inform your work today?

When I was in the military, I had to optimize the performance of my troops before heading out to Iraq. We utilized goal setting and planning. Today, I use the same goal-oriented programming and planning to help clients reach goals and feel their best.

How do you stay current on the many shifting wellness/exercise trends?

I attend conferences and workshops through the American College of Sports Medicine,  the National Strength and Conditioning Association, and other organizations. I also like participating in practical workshops to learn about applying current methods to various individuals and issues. I also am planning to attend specialty courses geared towards working with individuals with orthopedic conditions, bone health issues and sport-specific injuries and goals (racquet, team, endurance, and rotational sports).

What’s the ideal amount of exercise someone should aim to get every week?

As a baseline, you should aim to meet the general recommendations of strength training 2x per week, performing flexibility exercises 3x per week, and performing cardiovascular activities at least 150 minutes per week for moderate intensity or 75 minutes per week for high-intensity activities.

What type of exercise is most important as we age?

We have to think about well-rounded fitness and wellness, so you want to ensure you are working on strength, cardio, and flexibility.

How do you approach nutrition with a client?

If someone needs specific nutritional recommendations, this is something that a nutritionist or dietitian can provide. I provide general recommendations to help make sure that the client is aware of the general guidelines and why it’s essential to be within them.

What is your personal training philosophy?

I focus on educating clients about the importance of having a lifelong fitness and wellness journey. My goal is to help clients learn and acquire the skills necessary to be confident when exercising independently.

How important is recovery?

Recovery is a very important component but is often overlooked. Some people believe that doing more is better, but your body needs time to recover to make positive changes. Without proper recovery, you will be at a higher risk of overuse injuries or even reaching an overtrained state.

Any recovery tips?

Add recovery days into your routine, some can be active recovery days.  An active recovery day can include a low-intensity workout, like walking or swimming. I also like focusing on mobility and flexibility for active recovery. For example, this can be a great day to add a yoga or stretch class into your routine. Passive recovery is just how it sounds. You are taking a day to let your body rest, recover and reset. Also, make sure to focus on your nutrition and hydration, which are essential to your body’s recovery.

What should someone look for when hiring a personal trainer?

Current and past experience, education, credentials, and training philosophy.

How do you help your patients improve their mental health and well-being?

I look for things that contribute to a person’s stress, such as sleep quality, nutrition, and gut health. Gut Health = Mental Health, so balancing the microbiome terrain is always the place I start when trying to optimize a patient’s mood and mental health. Finding nervous system supports that give a gentle hug and rebalance an overtaxed immune system also helps moderate the stress response in one’s body and can improve physical symptoms.

What are the most important things a person can do for health and longevity?

Consistency in the small things has a significant health benefit. It might sound cliche, but those everyday wellness habits are deposits into your wellness bank. They add up!

Thank you Max for taking the time to talk with us about exercise, well-being, recovery and whole body wellness.

Naturopathic Medicine With Dr. Evangelynn Honegger

Dr. Evangelynn Honegger completed her doctoral and undergraduate training at Bastyr University in Seattle. She holds a Doctorate of Naturopathic Medicine and a Masters in Acupuncture and Oriental Medicine and is a board-certified naturopathic primary care physician and licensed acupuncturist. Dr. Honegger also completed a one-year CNME-accredited residency at a pediatric and family medicine practice. She founded TRUEcare Integrative Medicine in 2019.

What led you to become a Naturopathic doctor?

My integrative medicine practitioner origin story came from my path of trial and error in my healing. I was diagnosed with an autoimmune condition at a young age which threw my family into navigating all areas of medicine to balance my health. My mom was always researching and happened upon Bastyr University, and that connection opened our eyes to integrating the best of both worlds of conventional and naturopathic medicine. We found an incredible naturopathic physician. When I was 12, I was already clued into whole-person, mind, body medicine, a systems-based, root cause approach to health and healing.

Through my health journey, I learned that my symptoms were simply my body’s way of telling me something was wrong and that I needed to find balance. She helped my family interpret labs in a functional medicine way and taught me that our bodies are resilient and can heal when given the right tools. This experience allowed me to see that we have much to gain and learn from our health journeys. It also showed me that the best recipe for wellness is prevention and finding a team of skilled functional medicine practitioners to work with.

Can you help us understand the difference between a Naturopathic Doctor and a Medical Doctor?

Yes! Naturopathic doctors are trained in primary care. However, states may have different scopes of practice. I’m grateful to practice in WA state where we can act as primary care physicians - basically, anything your general practitioner or family medicine doc can do NDs can do in WA state. NDs are well suited to work in primary care and focus on chronic disease treatment and preventative and acute primary care.

Allopathic medical doctors (MDs) are trained in conventional methods of treatment that may not focus on the root causes of dis-ease or illness and symptoms of imbalance in our bodies. Some can have additional functional medicine training, an ever-growing field. Often, symptoms are the main guidepost versus naturopathic doctors who focus on finding the root cause and the why behind symptoms and imbalances.

MDs and NDs require at least four years of doctorate-level training from an accredited medical school with additional specialty training and residencies. They hold medical licenses and have passed state board exams in which they practice.

NDs often provide integrative primary care to focus on the underlying root of symptoms, which leads to individualized treatment plans that educate, engage, and empower patients on their health journey. NDs prioritize less invasive procedures and therapies first. We can order diagnostic tests and imaging, send referrals, and prescribe medications when needed. We also take a multi-system approach and have an extensive tool bag of modalities to call on (physical medicine like manual and orthopedic manipulations, pharmacology, botanical medicine, nutraceuticals, advanced functional medicine nutrition principles, mental health, environmental medicine, gastroenterology, IV therapies, pediatrics, primary care, etc.)

It’s essential to have a provider who helps meet your unique health goals, works in advocating for all areas of your health, and empowers a patient to reach those goals.

You hold a Master's degree in Acupuncture and Oriental Medicine. How do you use acupuncture and other Eastern modalities to support your patients?

Correct. I am a dual-licensed provider, integrating both Naturopathic and Traditional Chinese Medicine (TCM) modalities and philosophies into my work. It goes both ways: I may be doing a focused acupuncture and bodywork treatment with a patient, but I will also call on my extra training in physical medicine modalities - manual therapy, somato-emotional release techniques, and other therapies alongside acupuncture and cupping therapy. I also always check how someone supports their anti-inflammatory pathways to help optimize healing and recovery. I often incorporate TCM (Traditional Chinese Medicine) and a food-first approach using whole foods as medicine. Eastern medicine allows an entirely different lens in approaching care and diagnoses, and blending the best of both worlds is pretty awesome. I never just wear my ND or acupuncture/TCM hat. Integrating these approaches helps me fully support my patients.

You also practice cupping. Can you please help us understand cupping and how you use it to support patients’ health and healing?

Cupping is one of the most incredible therapies. I liken it to the reverse of a deep tissue massage; it helps soften and pull compressed, tight layers apart, enhancing blood flow to those tight, sticky areas where that flow was stagnant.

I tend to use traditional fire cupping, where I can place them on a patient’s body and let them sit (stationary cupping) or move the cups around after applying oil (running cupping.) The benefits are vast: It enhances relaxation and recovery and supports detox and the immune system. As a result, cupping improves blood circulation and lymphatic system function to lessen pain, decrease inflammation, increase blood flow, reduce muscle tension, help with pain relief, and boost immunity.

I always tell my patients that if I could get cupping daily, I would! I’m one of cupping’s biggest fans, as are most of my patients. ( :

There is a mental health care crisis in this country. Are you seeing this in your practice?

Yes! I always prioritize a mental health check-in at every visit. The pandemic, and its impact on our stress resiliency, have increased awareness of the importance of mental health and shown us how mental health impacts our physical wellness. I see it across all ages, from my little ones to the adults I work with. It’s been hard seeing how my little ones have suffered.

How do you help your patients improve their mental health and well-being?

I look for things that contribute to a person’s stress, such as sleep quality, nutrition, and gut health. Gut Health = Mental Health, so balancing the microbiome terrain is always the place I start when trying to optimize a patient’s mood and mental health. Finding nervous system supports that give a gentle hug and rebalance an overtaxed immune system also helps moderate the stress response in one’s body and can improve physical symptoms.

What are the most important things a person can do for health and longevity?

Consistency in the small things, has a significant health benefit. It might sound cliche, but those everyday wellness habits are deposits into your wellness bank. They add up!

Here are some of my favorite health habits:

1. Create a healthy gut microbiome and diversify dietary (plant) fiber.

2. Invest in relationships that nourish you and build meaningful connections within your community.

3. Find a daily movement routine that brings joy, and stick to it.

4. Create a daily gratitude practice.

5. Prioritizing sleep. I will preach Vitamin S as one of our non-negotiable health habits from every rooftop, any chance I get!

How can someone find a Naturopathic doctor in their area?

AANP - American Association of Naturopathic Physicians.

This resource provides contact details for AANP members who have graduated from an accredited naturopathic medical school recognized by the US Department of Education, passed a national competency exam, and hold a license in a jurisdiction. It is not an exhaustive list of all naturopathic doctors.

Washington Association of Naturopathic Physicians

Bastyr University

Thank you Dr. Honegger for taking the time to talk with us about naturopathic medicine, mental health + wellness

Functional Medicine with Dr. Lilli Link of Parsley Health

Dr. Lilli Link is a board-certified internist practicing functional medicine since 2006. She completed her training in internal medicine in 1997 at New York-Presbyterian Medical Center and then studied lifestyle change and cancer at Weill Cornell Medical College. She also completed a fellowship in Cancer Epidemiology at Columbia University’s Mailman School of Public Health, where she continued her research on diet and cancer. Dr. Link currently practices functional/lifestyle medicine at Parsley Health in New York City and resides in New York City with her husband, three children, and beloved rescue dog.

Can you tell us a little about yourself and what inspired you to become a functional medical doctor?

My grandparents were ‘health-minded’ and part of the ‘Hygiene Society.’ For years, my father made the first and only electric wheatgrass juicer, the Wheateena.  So, growing up, I was aware of alternative ways of healing.  But in medical school, I was completely indoctrinated to think that diet was irrelevant for most diseases, and my holistic upbringing fell by the wayside. 

When I was 31 years old, about a year after completing my internal medicine residency at Columbia Presbyterian Medical Center in NYC, I was diagnosed with an aggressive form of cancer called a sarcoma.  Because my odds for survival were not very good, I added complementary therapies, focusing on diet and lifestyle, to my conventional regimen.

I learned about functional medicine a few years after my cancer diagnosis and was thrilled to discover that this truly integrative form of medicine was already established.

How does functional medicine differ from conventional medicine in its approach to disease and patient care?

Conventional medicine is interested primarily in treating the symptoms of a disease. For example, if someone has high blood pressure, traditional medicine looks for ways to lower blood pressure, whereas functional medicine will also try to address the underlying causes of high blood pressure, such as stress, diet, and sleep.

Functional medicine is root cause medicine, which means we listen to a person’s story, pay attention to their health history from before they were even born, and do in-depth testing to look for the underlying causes of their health challenges.  If you can find the cause of a disease, that gives you a much better chance of actually healing from it.  At Parsley Health we practice functional medicine. 

What led you to Parsley Health?

I had my own solo holistic healthcare practice for years but wanted the opportunity to work in a group practice.  Our healthcare team learns so much from each other every day, and this sharing of knowledge benefits our members greatly. My growth as a holistic practitioner has been exponential since I joined Parsley over five years ago.

How do you think Parsley is changing the landscape of medicine?

It’s exciting to be part of a company that is doing just that - changing the landscape of medicine. By offering virtual care throughout the country and in-person care in New York and California, we are making functional medicine accessible to people all over the country.  

You’ve shared with me that you follow a vegan diet. Can you explain what made you go 100% plant-based and what benefits you’ve experienced from eating this way?

When you look at the medical literature to see what foods are consistently associated with health and longevity, it’s plant-based food.  That isn’t the case for animal-based foods. As a cancer survivor, I need to follow a completely anti-cancer diet which is why I follow a plant-focused, vegan diet.  It is also important to me that a vegan diet spares animal suffering and death and may be better for the planet.

I want to point out that a vegan diet does not automatically equal a healthy one.  Sugar, soda, and pasta are all vegan foods.  Adhering to a healthy vegan diet that is tasty and satisfying takes some effort.  

What advice would you give someone interested in adopting a vegan lifestyle?

For starters, it’s good to know that the only nutrient you won’t get enough of from a vegan diet is vitamin B12, so you would need to take a B12 supplement. It’s also helpful to know where your main protein sources come from: Nuts, seeds, and beans, including soy, are the primary plant protein sources. Finally, aim to fill at least half your plate with vegetables at lunch and dinner.

As a doctor and mom to three children, how do you prioritize wellness in your life? 

Not as well as I’d like to! Eating healthfully comes pretty easily to me. But getting enough exercise and sleep are challenges. My family and dog keep me busy, and I love my work, so I’m not great at creating boundaries at home. It’s helpful that I’m constantly reading studies and attending conferences that remind me how vital exercise and sleep are for good health. So you’ll frequently find me executing new plans to do a better job with my self-care.

Life has been throwing us many curve balls these past few years. How do you ground yourself and find a place of calm these days?

COVID has indeed been life-altering for all of us. I have been lucky that it happened at a time in my life when I had the company of my family and dog and have been able to continue to work as a holistic doctor with virtual healthcare. At this point, COVID is not as frightening as it once was.  Between vaccinations and antiviral medications, we know a lot about how to avoid getting very sick from it. It’s still hard not being able to socialize normally without worrying that you’ll get COVID, but I am grateful for the many things I can do safely.

What is one simple thing readers can do today to improve their health and support healthy aging?

If you all could join me in trying to get a good night’s sleep most nights, that would be amazing! It means not working for a couple of hours before bedtime, shutting down addictive things, like Netflix shows and Tik Tok at a reasonable hour, and avoiding caffeine later in the day. It’s astounding how many diseases are associated with inadequate sleep. But that’s the long-term benefit. Short-term, it makes for a great start to the next day!

Where can readers find you? 

You can find me here at Parsley! If you’d like to join, use the code LINK200 and get $200 off your first year of membership.

Thanks you Dr. Link for taking the time to chat with us about functional medicine, plant-based eating and the benefits of an integrative approach to wellness.