She's finally here.

Our baby girl has arrived, and we couldn't be more in love. She has already stolen all of our hearts, and her big brother and big sister couldn't be more excited to have her here.

Even the third time around, there is something incredibly special about welcoming a new baby into the world. This past week has been filled with newborn snuggles, very little sleep, and lots of soaking in the little moments. Life has been moving a bit slower lately, and honestly, that's exactly where we want to be right now.

Thank you to everyone who checked in, sent well wishes, and shared in our excitement throughout this pregnancy. Your kindness and support have meant so much to our family. We're enjoying every moment of this sweet new chapter and so excited to have our newest member join the CORE family.

With love, Dr. Sassy

Don't let their small size and sweet-tart flavor fool you. Tart cherries are one of the most powerful recovery foods an athlete — or anyone with an active lifestyle — can add to their routine. And this summer, they deserve a permanent spot in your fridge.

Tart cherries are packed with anthocyanins, the potent antioxidant compounds that give them their deep red color and their serious anti-inflammatory punch. Whether you're hitting the gym, playing in a weekend league, or simply dealing with the daily wear and tear of life, these little fruits work hard behind the scenes, reducing muscle soreness, calming inflammation, and helping your body repair faster between efforts.

Why I love them:

Try This: Tart Cherry Recovery Smoothie

The perfect post-workout drink — ready in 2 minutes.

Blend everything together until smooth. Drink within 30 minutes of your workout for maximum recovery benefits. That's it. Simple, delicious, and your muscles will thank you.

“You hit the gym three times a week. You think you’re covered. Think again.”

Here’s a truth that may surprise you: you can meet every physical activity guideline - and still be putting your health at serious risk. How? By sitting for the other 15+ hours of your day.

What the Science Says

A 2024 study published in JACC found that more than 10.6 hours of sedentary time per day was associated with a significantly higher risk of heart failure and cardiovascular death—even among individuals who met recommended exercise guidelines.

Prolonged sitting also contributes to tight hip flexors, weakened glutes, poor posture, reduced circulation, low back pain, and metabolic dysfunction. In other words, a great workout doesn't fully offset an otherwise sedentary day.

Try this: The 55/5 Rule

For every 55 minutes of sitting, spend 5 minutes moving. During those 5 minutes, run through this simple desk reset below:

How to Make It Stick

The Bottom Line

Your body was designed to move throughout the day—not just during workouts. Small movement breaks may seem insignificant, but over time they can improve posture, reduce aches and pains, support metabolic health, and lower long-term cardiovascular risk.

As a sports medicine physician, one of the simplest things I recommend to patients this time of year costs nothing and takes less than 10 minutes: get outside in the morning sun before looking at your phone.

Early morning light exposure triggers cortisol at the right time, sharpens focus, and sets your sleep-wake cycle for the entire day. Research published in the Journal of Biological Rhythms confirms that morning light is the most powerful signal for syncing your circadian clock, which affects everything from energy levels to immune response. It also stimulates natural Vitamin D production, which plays a critical role in bone density, immune function, and reducing inflammation.

A landmark study from the American Journal of Clinical Nutrition found that optimal Vitamin D levels are associated with a significantly reduced risk of cardiovascular disease, certain cancers, and all-cause mortality. Separately, research out of Northwestern University found that people who got bright light exposure in the morning had lower BMI and better metabolic markers, independent of diet and activity level.

On the mental health side, studies consistently show that morning sunlight exposure reduces symptoms of depression and anxiety, with some research suggesting it rivals antidepressant medication for mild to moderate cases.

Summer gives us longer days and earlier sunrises. Use them. Step outside for 5 to 10 minutes before the screens, before the inbox, before the noise.

Your body was designed to respond to natural light. Let it. ☀️

For nearly two decades, hormone replacement therapy carried a reputation that scared women — and their doctors — away from one of the most effective tools in women's health. That reputation was built on a flawed study, and it is time to set the record straight. At CORE, we are thrilled to announce that Menopausal Hormone Therapy will be coming to our practice very soon, and we want you to understand exactly why we are so excited about it.

What happened in 2002 and why it matters

In 2002, the Women's Health Initiative published a study that sent shockwaves through the medical community, linking hormone therapy to increased risks of breast cancer and cardiovascular disease. Millions of women stopped their prescriptions overnight. Doctors stopped prescribing. For a generation of women, menopause became something to simply endure rather than treat.

What we now know is that the study had critical flaws. It used synthetic, non-bioidentical hormones. It studied women who were already 10 to 15 years past menopause. It used oral estrogen rather than transdermal delivery. The population, the hormones, and the timing were all wrong. Decades of follow-up research have since rehabilitated hormone therapy significantly, and major medical organizations including the Menopause Society now confirm that for healthy women under 60 or within 10 years of menopause onset, the benefits of MHT far outweigh the risks.

What estrogen actually does in your body

As a sports medicine physician, I think about hormones the way I think about any performance system in the body. Estrogen is not just a reproductive hormone. It is a full-body protector, and its decline touches virtually every system.

What modern MHT looks like

Today's hormone therapy looks very different from what was studied in 2002. We use bioidentical hormones — molecularly identical to what your body naturally produces. We deliver estrogen transdermally through patches, gels, or creams, bypassing the liver and significantly reducing clotting risk. We pair it with micronized progesterone for women with a uterus. In some cases, low-dose testosterone is added to support energy, libido, and muscle maintenance. The approach is individualized, carefully dosed, and monitored closely over time.

Is MHT right for you?

MHT is not for everyone, and a thorough evaluation is always the starting point. But if you are experiencing hot flashes, night sweats, disrupted sleep, mood changes, brain fog, joint pain, decreased energy, or changes in body composition, these are conversations worth having. You do not have to white-knuckle your way through this transition.

We are incredibly excited to bring this service to CORE and provide our patients with a comprehensive, evidence-based approach to hormonal health, grounded in the principles of lifestyle medicine and informed by our sports medicine expertise. Stay tuned for our official launch announcement — and if you are curious or want to get on our early interest list, please don't hesitate to reach out to us directly.

Menopause is not the end of anything. In the right hands, with the right support, it is one of the most powerful chapters of a woman's life. We can't wait to walk through it with you.

We’re currently building out our Menopausal Hormone Therapy program at CORE.

Enrollment will be limited to ensure the individualized care, monitoring, and support that are central to our approach at CORE. If you’d like to receive updates, educational resources, and priority access to consultations as the program launches, join our interest list today.

We look forward to sharing more details in the coming months.

Ready to move, perform, and feel better?
From injury care to performance optimization and long-term health, we take a sports and lifestyle medicine approach tailored to you.

Got a question about recovery, movement, or wellness? I’d love to hear from you.