A simple, repeatable routine for the tail end of a warm month — offered in the same spirit of steady, practical support this month has been about.

In my years in practice, one of the simplest and most overlooked pieces of health advice I gave wasn't about medication or a specialist referral — it was hydration. It's easy to dismiss because it sounds too basic to matter, but I saw again and again how something this ordinary made a real, practical difference for people managing an active day, warm weather, or simply the accumulated demands of a busy stretch.

I've come to appreciate routines that are small enough to actually keep up with. As National Recovery Month winds down this month, I've written about steadiness, about one manageable next step, and about the idea that small, repeatable habits often matter more than big overhauls. This is one more example of that — nothing more, nothing less. To be clear: this isn't a hydration protocol for recovery, addiction, stress, or fatigue, and I'm not suggesting it treats any of those. It's simply a practical, pleasant routine worth having in your back pocket.

A Simple Electrolyte Mocktail

This recipe makes about 24 ounces:

• 1 cup coconut water
• 1/2 cup freshly squeezed orange juice
• 1/4 cup lemon juice
• 1/4 teaspoon Himalayan pink salt
• 1 teaspoon organic honey or maple syrup
• 1 cup cold or sparkling water
• 2 droppers / 2 mL Fulvic Minerals+ (optional — see product note below)
• Ice cubes

Directions:

1. Combine the coconut water, orange juice, lemon juice, and cold or sparkling water.
2. Stir in the Himalayan pink salt and honey or maple syrup until dissolved.
3. Add 2 droppers (2 mL) of Fulvic Minerals+, if using.
4. Serve over ice.

It's a pleasant, practical drink on a warm afternoon, after activity, or simply as a small ritual worth repeating — with or without the optional addition below.

A Note on Fulvic Minerals+

The recipe above, adapted from an article on Touchstone essentials, calls for an optional addition of Fulvic Minerals+, a product I've reviewed for its formulation. It's described as a source of natural fulvic compounds, trace minerals sourced from seaweed, and natural clinoptilolite zeolite — each serving (2 mL, typically added to 8–10 ounces of filtered water) providing 100 mg trace minerals, 50 mg fulvic acid, and 15 mg natural clinoptilolite zeolite. It can be taken with food, and the bottle should be shaken before use, refrigerated after opening, and used within 60 days of opening.

In good health,

A direction on National Recovery Month, for the people living it and the people standing beside them.

September is National Recovery Month — a time set aside to recognize people who are in recovery, or seeking it, from mental health and substance use challenges. It's an observance I came to respect deeply over the years I spent in practice, because I watched how much courage it takes just to keep showing up for the next day, and the day after that.

In my years as a pediatrician, I wasn't treating addiction directly, but I worked alongside families who were living through it, and I saw something consistent: the people who did best weren't the ones who tried to overhaul their entire lives overnight. They were the ones who found one steady thing they could hold onto, and kept holding onto it.

I also ran an addiction clinic where, over a period of about 15 years, we helped more than 500 teens and young adults get off opiates and transition back to productive lives, free from life-threatening opiate addiction and dependence.

What each of us needs during these difficult times is a plan, the support of loved ones, and a professional who not only understands but will listen and stand with you as you navigate the recovery process.

I remember old navigation systems saying, “Recalculating route.” Addiction recovery is often like that. At times, we just have to say, “Okay, this isn’t working. Recalculate the route,” and keep making adjustments. When family and loving support are part of the plan, success is much more likely.

Thanks to all of you who are actively loving and supporting those who so desperately need our love and support.

In good health,

In my years of practice, late August is when I see the second wave of allergy complaints — not the tree pollen of spring, but ragweed, mold spores, and the dust and germs that come home with kids on their first days back at school. Parents ask me for an antihistamine. What I've come to see, after decades of treating families, is that the antihistamine is treating a symptom while the gut is where the real work needs to happen.

The immune system doesn't live in isolation — a large share of it is trained and regulated in the gut. When the gut lining is inflamed or the microbiome is out of balance, the immune system tends to overreact to things that shouldn't be a big deal: pollen, dust, a new classroom's worth of germs. That's why this month's Back-to-School Gut Reset and this Community Plan bundle are really one story. Reset the gut, and you give the immune system a calmer baseline to respond from.

I curated this bundle specifically for families navigating that overlap — kids and parents alike dealing with itchy eyes, congestion, and that generally run-down feeling that shows up as pollen counts linger into September and shared classroom air becomes a daily reality again. This is also a good moment to think across all four dimensions of wellness — physical, mental, emotional, and spiritual. Allergy season affects sleep, mood, and energy just as much as it affects sinuses, and supporting the gut is a physical step with ripple effects across the whole family's wellbeing.

None of this replaces good judgment or your own provider's guidance — it's a place to start the conversation, especially if allergy symptoms are new or changing for your child this year. Here's to steadier immune systems and easier mornings as the school year begins.

In good health,

Before the lunches, the germs, and the schedules hit — this is the month to rebuild what summer wore down.

By the last week of July, I could usually tell which kids in my practice had a summer of cookouts, road trips, and ice cream at 9pm — not because anything was wrong with them, but because their guts were telling on them. Looser stools, more complaints of a "funny stomach," a little more irritability than usual. None of that is alarming. It's what happens when routine disappears for eight weeks. But August was always the month I started paying attention, because September doesn't wait for anyone to catch up.

In my years of practice, I came to think of the gut as the organ that absorbs the whole family's summer — the travel food, the irregular meals, the treats that felt harmless one at a time and added up. It's also the system most connected to mood, focus, and how well a child (or a parent) handles the stress of a new schedule. A gut that's still catching up from July doesn't handle a 6am alarm and a cafeteria lunch tray very gracefully.

This is why I think of August as a reset window, not a diet or a detox. It's the few weeks where you can rebuild before the demands of the school year start compounding — new teachers, shared classrooms full of new germs, homework stress, earlier bedtimes that never quite stick. Rebuilding the gut now is rebuilding the foundation everything else in September leans on.

I want to be clear about something, because I think it gets lost in a lot of back-to-school messaging: this isn't just a kids' project. Parents run on the same depleted gut all summer — different food, different sleep, more stress managing everyone else's schedule. If you're resetting your child's routine, it's worth resetting your own gut alongside them. In my experience, the families who do best in September are the ones where the adults didn't skip themselves.

None of this requires perfection. It requires attention — to what's been missing since June, and a plan to rebuild it deliberately rather than hoping it sorts itself out once school starts. Below are the areas I focus on with my own patients and family this time of year, physical steps that also support the mental and emotional load of the transition. That's the whole point of thinking in four dimensions — physical, mental, emotional, spiritual — instead of just one.

In good health,