During the holidays, true balance comes from supporting the whole person—body, mind, and emotions—rather than pushing through stress. From my perspective as a chiropractor and life coach, physical energy is protected by good posture, gentle movement, breathing, and stable nutrition; mental energy is preserved by simplifying schedules, limiting distractions, and practicing presence; and emotional energy is maintained through self-awareness, healthy boundaries, and thoughtful responses instead of reactions. The holidays are not about endurance or perfection, but about alignment—honoring your limits, staying grounded in daily anchors, and allowing peace, not pressure, to guide the season.

Dr. Fred Clary, founder of Functional Analysis Chiropractic Technique and lifting/life coach/ gym-chalk covered philosopher talks about BALANCE during the Holidays!

Seasonal Affective Disorder (SAD) is a form of depression triggered by reduced sunlight during the fall and winter months, disrupting the body’s circadian rhythm, serotonin levels, melatonin production, energy, mood, and sleep. Symptoms include low mood, fatigue, increased sleep and appetite, difficulty concentrating, and a sense of heaviness that lifts as spring returns. Effective treatments include bright light therapy, CBT, medication when needed, consistent routines, exercise, outdoor exposure, and community or spiritual support. Natural and alternative approaches—such as Vitamin D, omega-3s, herbal supports, dawn simulators, red/infrared light, thermal therapy, aromatherapy, improved nutrition, and creative or social engagement—can complement clinical care and help stabilize mood during winter.

Because SAD affects the entire person—mind, body, and nervous system—many benefit from chiropractic care, posture correction, massage, craniosacral therapy, acupuncture, breathwork, and cold/contrast therapy, all of which help regulate tension, improve sleep, enhance breathing, and restore balance to the autonomic nervous system. Integrating physical, emotional, and spiritual practices—such as breath-prayer, embodied posture, Scripture reflection, and daily routines of light—can ground hope and resilience. With the right support, SAD is a highly manageable condition, reminding us that emotional winters are temporary and that the light always returns.

Dr. Fred Clary, founder of Functional Analysis Chiropractic Technique and lifting/life coach/ gym-chalk covered philosopher talks about SAD!

The real historical Thanksgiving of 1621 was not a sentimental harvest festival but a fragile moment of diplomacy between two peoples facing fear, loss, and uncertainty. After a devastating winter that claimed half the Pilgrims’ community, and following an epidemic that had wiped out much of the Wampanoag population, both groups found themselves in desperate need of allies. When the Pilgrims fired celebratory guns during their successful harvest, Massasoit and ninety Wampanoag men arrived prepared for possible conflict, only to discover it was a feast in progress. What followed was a cautious but genuine three-day gathering centered on food, negotiation, and the renewal of a mutual defense treaty that would hold for nearly fifty years. Far from a simple tale of harmony, the first Thanksgiving was a complex meeting shaped by hardship, diplomacy, and the human desire for peace in a dangerous world.

Dr. Fred Clary, founder of Functional Analysis Chiropractic Technique and lifting/life coach/ gym-chalk covered philosopher talks about a little history.

Gratitude is far more than a pleasant feeling—it is a measurable biological and neurological tool that improves overall health. Research shows that when we practice gratitude, key brain regions such as the prefrontal cortex and the reward centers become more active, boosting dopamine, serotonin, and emotional regulation. Gratitude also lowers stress hormones like cortisol, improves heart rate variability, activates the calming parasympathetic nervous system, and reduces inflammation. These changes help patients experience better sleep, lower blood pressure, improved mood, and stronger resilience in the face of stress or illness.

Gratitude also strengthens relationships, improves social connection, and promotes a healthier community environment. People who regularly express gratitude report feeling less lonely, more supported, and more satisfied in their relationships at home and at work. Simple daily practices such as keeping a gratitude journal, offering sincere thank-yous, taking gratitude walks, or pausing briefly before meals help reinforce these positive effects. In short, gratitude is a powerful, free, and accessible health practice that enhances emotional balance, physical well-being, and social bonding—making it an ideal focus for wellness during the Thanksgiving season and beyond.

Dr. Fred Clary, founder of Functional Analysis Chiropractic Technique and lifting/life coach/ gym-chalk covered philosopher talks about Gratitude!

The “Fabulous Four of Life”—Diet, Exercise, Sleep/Recovery, and Happiness—form the cornerstone of a truly balanced and high-performing life. Each of these elements directly influences the others, creating a powerful synergy that drives physical health, mental clarity, and emotional resilience. A nutritious diet not only fuels energy but also acts as biochemical information for the body, influencing gene expression, mood, and longevity. Proper hydration, balanced macronutrients, and colorful plant-based foods enhance focus and emotional stability, setting the stage for optimal performance throughout the day.

Exercise serves as both medicine and meditation for the body and mind. Regular movement strengthens the heart, sharpens cognition, and triggers the release of endorphins, creating a natural buffer against stress and depression. Even small, consistent bouts of physical activity—like brisk walks or resistance training—help maintain muscle tone, improve circulation, and elevate mood. Combined with intentional breathing and mindful stretching, exercise becomes a tool not just for fitness but for balance, grounding, and confidence in everyday life.

Sleep and recovery complete the physical foundation by enabling repair, growth, and emotional regulation. Deep, consistent rest allows the brain to consolidate learning and reset the body’s systems. Paired with happiness practices—such as gratitude journaling, mindfulness, and meaningful relationships—this foundation transforms health into fulfillment. Happiness is not merely a feeling but a state born from purpose, connection, and alignment between values and actions. When all four pillars are practiced together, they cultivate a life filled with energy, clarity, and sustainable success.

Dr. Fred Clary, founder of Functional Analysis Chiropractic Technique and lifting/life coach/ gym-chalk covered philosopher talks about the steps to a joyful life!

The 2025 Tanzanian general election, held on October 29, ignited widespread unrest after President Samia Suluhu Hassan claimed victory with nearly 98 percent of the vote amid accusations of fraud, opposition arrests, and an internet blackout. Protests erupted across major cities, met with heavy military crackdowns that opposition groups say left hundreds dead, though official figures remain disputed. The crisis has shaken public faith in Tanzania’s democracy, raising fears of deepening authoritarianism and regional instability. At its heart, this tragedy underscores the universal struggle for free elections, accountability, and the right of ordinary citizens to have their voices heard without fear.

Dr. Fred Clary, founder of Functional Analysis Chiropractic Technique and lifting/life coach/ gym-chalk covered philosopher talks about the Crisis of Democracy in East Africa.

When Life Feels Out of Control

When everything around you seems chaotic, the first step is to pause and breathe. In moments of turmoil, the mind often magnifies problems, making them appear larger than they are. By slowing down, you give yourself the space to regain perspective. Focus on what is within your control — your thoughts, reactions, and daily actions. Write down the top three things you can realistically manage today, and let go of what is beyond your reach. Control begins with clarity, and clarity begins with calm.

Next, reestablish structure and connection. Create a simple routine, even if it’s just waking up at a set time, exercising briefly, and reflecting in prayer or journaling. Consistency stabilizes emotions. Surround yourself with supportive voices — mentors, friends, or faith-centered communities — who remind you of your purpose and strength. Remember, feeling out of control doesn’t mean you’ve lost your direction; it’s an invitation to refocus your energy on what truly matters and rebuild from within.

Dr. Fred Clary, founder of Functional Analysis Chiropractic Technique and lifting/life coach/ gym-chalk covered philosopher talks about what action steps to take when 'your life feels out of control'.

Keeping your mind sharp as you age involves nurturing both your body and brain through consistent, healthy habits. Regular physical exercise increases blood flow to the brain, supporting memory and cognitive function. A balanced diet rich in omega-3 fatty acids, leafy greens, berries, and whole grains provides the nutrients necessary for brain health. Staying mentally active—by reading, learning new skills, playing challenging games, or even learning a new word each week—stimulates neural pathways and builds cognitive resilience. Social engagement, laughter, and meaningful conversations also protect against mental decline by keeping emotional and intellectual connections strong. Lastly, adequate sleep, stress management, and mindfulness practices such as meditation help maintain focus, clarity, and mental agility well into later years.Dr. Fred Clary, founder of Functional Analysis Chiropractic Technique and lifting/life coach/ gym-chalk covered philosopher talks about keeping that tack sharp!