Each month we pose questions from the Sun Coast Community to our resident health expert Dr. Mark Rosenberg. He then shares his insights on how to make smart choices for your appearance and health.

Question: “I can’t seem to calm racing thoughts at bedtime. Is there a technique I can use to calm my mind and get to sleep?”

If racing thoughts are keeping you awake, I totally get it.

As a former ER surgeon, I know how frustrating it is to feel dead tired… but then find it impossible to calm your mind so you can fall asleep.

Thankfully, there’s a simple technique you can use to quieten the mental chatter at bedtime.

It's called the "4-7-8 Breathing Method".

It’s based on the ancient yoga practice of pranayama, or controlled breathing. And it works by activating the body's "rest and digest" response.

By slowing down your breathing and focusing your mind, the "4-7-8 Breathing Method" allows you to shift from a state of mental chaos to one of deep relaxation.

Here's how to do it:

1) Sit or lie down in a comfortable position, with your eyes closed and your spine straight.
2) Place the tip of your tongue against the ridge behind your upper front teeth, and keep it there throughout the exercise.
3) Exhale completely through your mouth, making a whoosh sound.
4) Close your mouth and inhale quietly through your nose to a mental count of four.
5) Hold your breath for a count of seven.
6) Exhale completely through your mouth, making a whoosh sound to a count of eight.
7) Repeat the cycle three more times for a total of four breaths.

The key is to focus on the counting and the sensation of the breath moving in and out of your body.

If your mind starts to wander, bring your attention back to the breath and the counting.

With regular practice, this technique can become a powerful tool for calming the mind and body. And not just at bedtime, but whenever you need to hit the reset button on stress and racing thoughts.

Try the "4-7-8 Breathing Method" when you go to bed tonight.

But if you’re still struggling to calm your mind, give BioLuna a try.

BioLuna is formulated to calm key “sleep blocker” chemicals that keep you feeling wired and your body tight.

Yet when these “sleep blocker” chemicals are subdued, sleep becomes much easier… and you can awake feeling energized and mentally alert the next day.

Find out more about BioLuna

Question: “I love food but can’t stop overeating. Is there a natural way to help myself feel full up faster?”

As someone who loves to dig into a huge plate of steaming spaghetti carbonara, I know how easy it is to overindulge.

Which is why I often share with patients a technique that allows you to enjoy your favorite foods without going overboard.

This technique is nourishing your gut with a nutrient called "resistant starch."

Don't let the name fool you - this type of starch is your friend when it comes to managing your appetite and weight.

It passes through the stomach and small intestine undigested, reaching the colon where it feeds friendly gut bacteria. The fermentation of resistant starch by these bacteria produces short-chain fatty acids, notably butyrate.

These short-chain fatty acids then signal to your brain that you're full and satisfied. This can help you eat less overall, without feeling deprived or hungry.

So, what can you eat to nourish your gut with resistant starch? Some of the best sources include:

1) Green bananas: The less ripe the banana, the higher the resistant starch content. Try slicing green bananas into your morning oatmeal or smoothie to feel fuller throughout the morning.

2) Cooked and cooled potatoes: When you cook and then cool potatoes, the starch molecules realign themselves into a more resistant form. Try making a batch of potato salad or adding cooled potatoes to your favorite vegetable salad.

3) Legumes: Beans, lentils, and peas are all excellent sources of resistant starch. Try adding them to soups, stews, or salads for a filling, fiber-rich meal.

4) Oats: Oats contain a type of resistant starch called beta-glucan, which has been shown to increase feelings of fullness and reduce appetite. Try starting your day with a bowl of oatmeal or adding oats to your morning smoothie.

The key is to incorporate these foods into your diet regularly, and to pair them with other nutrient-dense foods, like vegetables, lean proteins, and healthy fats.

By doing so, you'll not only help yourself feel full faster, but you'll also nourish your body with the vitamins, minerals, and antioxidants it needs to thrive.

So go ahead and enjoy your food, but remember - a little resistant starch can go a long way in helping you feel satisfied and in control.

Another way to feel fuller throughout the day is to try my smoothie powder Shake It Away.

Shake It Away is formulated to target the hormones that trigger your appetite and cause overeating.

Shake It Away also nourishes your gut with all the “good stuff” it needs to stay healthy and clean… no matter what you eat.

So you can slim down while improving your digestion at the same time.

Find out more about Shake It Away

Question: “I came out with a terrible rash after a skin peel at a medspa. Is it an allergic reaction to their treatment?”

I see a lot of patients suffering from adverse reactions after a medspa visit.

In many cases it’s because they have sensitive skin, which has overreacted to the harsh chemicals used in skin peels and other treatments.

But there can also be another troubling cause of ugly rashes.

See, in recent years, there’s been a disturbing trend of medspas using ingredients imported from countries with lower quality standards. Or even purchasing them from online pharmacies that don't disclose the origin.

These cheaper, unregulated ingredients can cause painful rashes and countless other adverse reactions.

When you entrust your skin to a professional, you have every right to expect that they will use only the highest-quality, safest ingredients available.

But unfortunately, some medspas prioritize profit over patient safety.

From harsh chemical burns to long-lasting pigmentation issues, the risks of using subpar ingredients in skin treatments are simply not worth the cost savings.

So, what can you do to protect yourself and your precious skin? Here are a few tips:

1) Do your research: Before booking any treatment, research the medspa thoroughly. Look for reviews from other patients, and don't be afraid to ask about the origin and quality of the ingredients they use.

2) Ask for credentials: Make sure that the person performing your treatment is a licensed, trained professional with experience in the specific procedure you're considering. Don't hesitate to ask for their credentials and training background.

3) Trust your instincts: If something doesn't feel right about a medspa or the treatment they're offering, trust your gut and walk away. Your skin is too important to take chances with.

4) Seek medical attention: If you do experience an adverse reaction like a rash after a medspa treatment, don't hesitate to seek medical attention from a board-certified dermatologist. They can help identify the cause of your reaction and provide appropriate treatment to help your skin heal.

Remember, your skin is your body's largest organ and your first line of defense. It deserves the very best care and attention, and that means never compromising on the quality and safety of the ingredients and treatments you use.

It’s for this reason I formulated Total Package Serum.

Total Package Serum is designed to be a complete “one-and-done” daily serum for smoothing, firming, clarifying and adding moisture to your face… and to replace all of your topicals with this one little vial.

In fact, Total Package Serum’s ingredients have been clinically shown to deliver visible, touchable changes to your appearance in just 14 days.

Find out more about Total Package Serum

Got Questions? We’ve Got Answers!

That wraps up another edition of ‘Ask Me Anything’.

As always, if you have any burning questions about health, beauty, longevity or anything you think Dr. Rosenberg could help with…

Please send us an email and we’ll let him know!

Dr. Rosenberg loves reading your questions and sharing his answers each month.

There are only so many patients he can see in his clinic.

But through this blog he can reach millions…

And help even more people on their path to feeling and looking their best at any age.