Why You Can’t Willpower Your Way Out of a Chronic Health Standstill

We live in a culture that treats health like a performance review.

Society conditions us to believe that if a protocol isn’t working, if our fatigue is crushing, or if our bodies are actively breaking down, the answer is simply to try harder. Reach for a stricter diet, a more intense wellness routine, or a longer checklist of supplements. We treat our biology like an employee we can micromanage, force, and hustle into submission.

But as a Doctor of Pharmacy (Pharm.D) and a clinical herbalist, I am here to tell you the cold, hard truth: Biology does not care about your willpower.

When your health is at a complete, stagnant standstill, adding more intensity to your life isn’t just ineffective—it is actively keeping you sick.

The Illusion of “Pushing Through”

For the longest time, I was the absolute queen of the “push harder” mentality. With a background rooted deep in rigorous clinical science, I believed that every problem had a logical, aggressive solution.

Then, my life hit an absolute apocalypse.

The catastrophic, high-stakes stress of my past career manifested as a literal, physical brain injury. My health levelled. My career crumbled. And the standard medical checklists—the very ones I understood inside and out as a pharmacist—had absolutely no answers for me.

I was doing everything “right,” yet I was getting sicker.

That was the exact moment I learned the hard way that you cannot out-muscle a burned-out nervous system. When your body is drowning in biological chaos, stepping on the gas when the engine is completely out of oil will only cause the system to seize. Your body isn’t lazy; it is stuck in a permanent, protective gridlock because it simply does not feel safe.

The Missing Link: Clinical Science Meets Internal Safety

Real, lasting restoration doesn’t happen by stacking more “to-dos” onto a depleted frame. It happens when you finally stop fighting the chaos and start architecting a blueprint that forces your body to heal from within.

To save my own health and rebuild my life from scratch, I had to completely change my approach. I had to bridge the gap between two worlds that rarely talk to each other:

• Rigorous Clinical Science: Understanding the deep biochemistry and medication/supplement cross-talk happening in the body.
• Natural Biological Restoration: Utilizing targeted herbal and metabolic frameworks to rebuild what chronic stress has aggressively stripped away.

When you pair clinical rigor with plant medicine and true nervous system regulation, you stop chasing symptoms. You change the cellular environment entirely.

Reclaiming Your Position as the CEO of Your Health

This realization is exactly why I developed the Integrated Breakthrough Method™ at The Herb Doctor Consulting. I didn’t create this system out of a textbook; I built it because it was the exact framework required to reclaim my own physical and neurological vitality when the traditional system failed me.

If you are currently sitting at a total health standstill, tired of getting sicker under standard care, and exhausted from trying to willpower your way through the day—give yourself permission to drop the heavy expectations tonight.

You cannot grind your way into deep healing. It’s time to stop fighting the checklist, quiet the biological noise, and give your body the strategic safety it needs to finally heal.

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Why Real Sunlight is So Important

Why real sunlight is so important. When patients come to me complaining of poor sleep, low energy, stubborn weight, and brain fog, they are usually expecting a new supplement protocol or a dietary overhaul. While those foundational elements are crucial, there is often a massive, invisible factor sabotaging their health: their light environment.

Light is not just illumination; it is a biological input. It controls your hormones, dictates your sleep architecture, and sets your circadian rhythm more than almost anything else you do. And unfortunately, modern living has most of us getting it completely wrong.

Here is the science behind how light impacts your biology—and exactly how you can get it right.

What Real Sun Exposure Does for Your Body

When natural sunlight hits your body, it delivers three critical elements that your biology depends on to function optimally:

• UV Light: Triggers vitamin D synthesis in your skin. Vitamin D is essential for hormone production, immune resilience, and bone health.

• Infrared Light: Penetrates deep into your tissues, stimulating mitochondrial function and drastically reducing systemic inflammation.

• Circadian Signals: Morning light enters through your eyes and signals to your brain’s master clock what time it is. That single, powerful signal sets your cortisol curve, your daily energy levels, and your melatonin release timing for the entire day.

The Sunlight Deficiency Epidemic

Look at the average daily routine: We wake up and immediately put a phone six inches from our face. We commute behind glass that filters out beneficial UV rays. We sit under fluorescent or standard LED overhead lights for eight hours, and then we watch a television or laptop screen until the moment we fall asleep.

The problem with this routine is that artificial light is overwhelmingly heavy in blue wavelengths. In nature, blue light signifies midday. When you expose your eyes to screens all day and night, you are constantly telling your brain it is noon, regardless of the actual time.

The result? A circadian system that never fully calibrates. When your circadian rhythm is out of whack, everything else follows. It manifests as insomnia, chronic fatigue, imbalanced hormones, mood swings, and blood sugar dysregulation.

Enter: The “Light Stack”

You don’t have to move to the wilderness to fix this. By implementing a daily “Light Stack,” you can send your body the right signals at the right times, allowing your natural vitality to take over.

Steps 1 & 2

1. Get Morning Sun Aim for 10 to 20 minutes outside within an hour of waking. Do this without sunglasses, contacts, or windows in the way. This is simple, free, and incredibly effective. Even if it is cloudy, the lux levels outside are high enough to trigger the necessary biological pathways.

2. Fix Your Indoor Light Environment Standard LEDs work against your biology all day. Consider alternatives like Chromalux full-spectrum bulbs for your workspace. As evening approaches, use dimmer switches and warm-toned or red bulbs to shift your environment toward low-light conditions. This is the biological trigger that allows melatonin to naturally rise. Finally, ensure your bedroom has blackout curtains—complete darkness is non-negotiable for restorative sleep.

Steps 3 & 4

3. Block Junk Light at Night After sunset, blue, green, and violet wavelengths suppress melatonin. If you must work on your computer or phone at night, invest in high-quality blue-light-blocking glasses (like TrueDark) to filter out those alerting wavelengths. You can also utilize screen protectors, like the Bodyguardz Red Light Converter, to transform blue light into warmer tones directly at the source.

4. Add Clinical Red Light Therapy Natural sunlight contains red and near-infrared wavelengths that penetrate your skin and feed your mitochondria directly, resulting in increased ATP (energy) production, faster tissue recovery, and optimized cellular function.

While getting outside is essential, you can supercharge this process with targeted, clinical-grade red light therapy. At our clinic in Fountain, Colorado, we utilize the Contour Light system. This advanced, FDA-cleared technology delivers highly concentrated red and near-infrared wavelengths exactly where your body needs them. It is a scientifically sound, completely non-invasive way to accelerate healing, manage pain, and support metabolic health—independent of the weather outside.

Your body uses light as information. When you stop giving it “junk” data and start providing the right signals at the right times, true healing begins.

Dr. Tiffani Huckels is a Doctor of Pharmacy, Clinical Herbalist, and Mayo Clinic Certified Health & Wellness Coach (NBC-HWC). At The Herb Doctor Consulting, she bridges clinical science and natural healing to help clients uncover the root cause of their symptoms and achieve lasting vitality.

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Zyto Biocommunication

Have you ever felt like your health is a giant puzzle, but you’re missing the box top? You know the pieces are there—the midday fatigue, the occasional gut flare-up, or that stubborn “brain fog”—but you aren’t sure how they fit together.

Many of my clients come to me asking for answers, while others aren’t even sure what questions to ask. The truth is, wellness is not a “one size fits all” formula. What supports your neighbor’s energy might actually be adding to your own internal stress.

The good news? Your body already has the answers. We just need a way to listen. That is where ZYTO Biocommunication comes in.

Bridging the Communication Gap

The core of ZYTO technology is biocommunication scanning. By measuring your body for Galvanic Skin Response (GSR)—the same safe, subtle technology used in high-end fitness trackers—we can “ask” your body questions and receive a direct response.

During a scan, the ZYTO software introduces “Virtual Items”—digital signatures representing nutritional supplements, foods, essential oils, or specific wellness services. As each item is introduced, the ZYTO Hand Cradle measures your body’s unique response.

The Search for “Coherence” with Zyto Biocommunication

We aren’t just looking for “good” or “bad” results. We are looking for Biological Coherence. This tells us which specific supports your body is most in sync with right now.

Think of it as a “digital conversation” that helps us identify the Hidden Heavyweights filling up your “Rain Barrel” (your total environmental and biological load). By identifying what your body prefers, we can create a targeted, effective plan that stops the guesswork.

Personal Wellness Areas: Putting the Puzzle Together

A ZYTO scan doesn’t just look at one symptom; it looks at the whole person. Our sessions are designed to help you improve and maintain all areas of your “Personal Wellness Puzzle,” including:

• Energy & Performance: Finding the fuel that actually works for your metabolism.

• Immunity & Gut Health: Strengthening your natural defenses and digestive fire.

• Detoxification: Helping your body clear the “Total Load” of environmental stressors.

• Stress & Weight Management: Understanding the neurological triggers that hold you back.

• Anti-Aging & Nutrition: Supporting longevity through precise, nutrient-based protocols.

The Evolution of Wellness Zyto Biocommunication

You might have heard of a more primitive version of this called “electrodermal screening” (EDS). While EDS laid the groundwork, ZYTO biocommunication is the modern evolution. It offers significantly more accurate measurements, an expansive database of items, and advanced options like Perception Reframing to address the emotional side of wellness.

Ready to Start Your Reset?

At The Herb Doctor Consulting, I specialize in Clinical Alchemy—bridging the gap between conventional pharmacology and holistic, herbal wisdom. Whether you are local to Colorado Springs or want to utilize a ZYTO Remote scan from anywhere in the world, we can find the answers your body is waiting to give you.

Stop guessing. Start listening. 🌿✨

Contact me today to schedule your ZYTO Bioscan and begin your journey toward biological coherence.

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Fiber is the New Protein. For years, protein’s been the poster child of nutrition—synonymous with muscle mass, weight loss, and appearances on practically every bio-hacker podcast. But in our rush for gains, have we left something crucial behind?

Overhyped, Undernourished

According to FDA guidelines, most Americans consume around twice their daily recommended protein, while only ~5% get enough fiber (25-30g). That’s not just bad for digestion—it’s leaving our overall health backed up.

 

Americans suffer from GI diseases Put starkly, it’s no coincidence that 93% of Americans are metabolically unhealthy and 95% are fiber deficient. As Dr. Will Bulsiewicz says, “We can reduce our exposure to 4 of the top 10 causes of death in the US by simply eating this one boring nutrient.” Why Fiber Works A plant-derived carb found in fruits, vegetables, and grains, fiber can’t be broken down by your body’s digestive enzymes, so it reaches your colon intact to feed the trillions of bacteria comprising your gut microbiome. Your microbiome is the command center for human health, regulating everything from digestion and metabolism to immunity, mood, and sleep. It’s simple “gut math”—when you increase fiber, you reduce inflammation, digestive issues, and the likelihood of heart disease, diabetes, and several types of cancer. Fiber is also a natural GLP-1 stimulant, helping to curb cravings, lower blood sugar levels, and promote healthy weight. All without the side effects of prescription meds. Not All Fiber is Equal When most people think of fiber, they picture the stuff their grandmas use to “get things moving.” But the new science around this nutrient is much more exciting. Certain varieties have been shown to have major whole body health benefits. Particularly good for natural GLP-1 production, appetite control, & weight loss. Excels at balancing blood sugar, energy, & metabolic function. Great for fostering a diverse gut microbiome, important for immunity, skin, & brain health. Helps with digestion, bloating, & regularity.

Protein 🤝 Fiber

Protein builds muscle. Fiber builds health. It’s not about picking one over the other; it’s about balance. The rub is that 62% of Americans think they get enough fiber, whereas a separate 60% actively try to get more protein in their diets despite exceeding daily amounts. Culture shifts slowly. We’ve been so focused on protein that we’ve left a critical nutrient behind. If you’re looking to optimize your health, the question to be asking yourself each day is: “did I get my 30 grams?” Final Word With so many benefits, fiber should be a staple nutrient in our diets—but most of us have a deficiency. To incorporate more of this (not so) boring nutrient in your daily routine, use code HEALTHY15ALWAYS at checkout for 15% off.

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Activated Charcoal to Detox

Activated Charcoal to Detox. I’m a big fan of activated charcoal. It is not just another fad supplement popping up on the market.  It has been used for at least a couple of hundred years for medicinal purposes and can be easily incorporated into your health care routine to help detoxify your life.  Let me tell you how.

Most of us have heard about activated charcoal.  It’s been used in hospital emergency rooms for years to treat alcohol poisoning and drug overdoses. It works by attaching to toxins in the stomach and absorbing them before they can get into the bloodstream.

I am personally a HUGE fan of activated charcoal and currently use it on a regular basis as I am healing and recovering from a major chronic illness that requires a lot of detoxification. I cannot say enough about how much it has helped my healing journey. And I am planning on sharing more and more about my process here on the blog. I hope that you find it helpful.

WHAT IS ACTIVATED CHARCOAL?

Now I am not talking about the charcoal that you put into your barbecue grill.  This type of charcoal is loaded with toxins and should never been consumed.  Activated charcoal is a specific kind of charcoal that has been heated to increase its absorptive power. A gram of active charcoal has the surface area of roughly 5400 square feet.  WHOA!

It is a fine, black powder that is odorless, tasteless, and nontoxic.  And it works by trapping toxins and chemicals in its millions of tiny pores. The porous surface of activated charcoal has a negative electric charge that causes positive charged toxins and gas to bond with it.

In an emergency room situation, activated charcoal reduces the absorption of poisonous substances up to 60%.  It has been a lifesaver in many instances.

And folks have been using it for decades to help detoxify and cleanse the body at home as well. It traps toxins and chemicals in the body, allowing them to be flushed out so the body doesn’t reabsorb them.

6 WAYS TO USE ACTIVATED CHARCOAL TO DETOX YOUR LIFE

Activated charcoal is not just for emergency room use.  It can also be used at home for things like daily detox, digestive issues, whitening teeth, brightening the skin, and more.  Let’s take a quick look at how that all works to use Activated Charcoal to Detox.

NOTE:  Please be aware that if using activated charcoal internally, it is crucial to make sure to stay extra hydrated in order to get the charcoal into your body, flush out the toxins, and to avoid constipation.

When using activated charcoal for internal purposes, I highly recommend using one made from coconut shells as it is the cleanest source that I have found.  THIS is the brand that I currently use.  If you prefer capsules, you can try THIS brand.

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1.  BODY DETOX

Environmental factors like pesticides on food, chemicals in the water we drink and exposure to mold, create a toxic burden in our bodies.  Many of us have chronic illnesses that make us more susceptible to these things, and activated charcoal can help lessen that burden.

It can be used to gently bind to and absorb toxins, mold, and chemicals in the body to help us feel healthier.  I personally use it to help alleviate symptoms of my treatment for SIBO.  I use it during treatment once or twice a day (1 to 3 grams), at least 90 minutes away from any other supplements or meds, to help my body eliminate toxins and by products of my treatments. This helps tremendously with the brain fog that I get.

I also use it when eating out if I feel like something doesn’t agree with me to pull toxins or allergic triggers out of my digestive tract.  You can also use it at the first sign of food poisoning.  I’ve done this many times while traveling the world.  I usually take 0.5 to 1 gram every couple of hours until resolved.

It can also be used for a gentle 2-day detox once in a while by taking 1 to 1.5 grams 3 times a day.  Be sure to take at least 90 minutes before a meal or any other supplement. And lots of water, of course!

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2. REDUCE GAS AND BLOATING

Got gas and bloating?  Try taking about 500 mg of activated charcoal about an hour before your meal.  It works by binding the gas-causing byproducts in foods that cause discomfort.  Be sure to drink a glass or two of water with your dose to help get the charcoal into your body.

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How Safe Is Your Mascara?

Mascara is one of the number one beauty products used by women.  But before you layer on the thick lashes, take a look at what may be lurking in your favorite mascara.  How safe is your mascara?

Who doesn’t love having a set of long, lush lashes?  Women all over the world agree that dramatic lashes can instantly turn boring into fabulous.  And it is estimated that the average woman spends almost $4,000 on mascara in her lifetime.

Many of us don’t think twice before we put on our favorite mascara.  We have been doing it since we can remember.  It’s just part of what we do.  It makes our eyes look brighter.  Our eyes stand out more with our long, lush lashes. It makes us feel good to look good.  And there is nothing wrong with that,

But what concerns me is what’s in our mascara.  I already know that there is very little regulation of the beauty industry.  The United States has not passed a law to regulate the ingredients (meaning chemicals) used in the beauty industry since 1938.  Most of us weren’t even born in 1938.  What’s up with that?  Shouldn’t we be concerned about the chemicals we are putting on our bodies, especially around our eyes?

Because I love my mascara, I decided to do a bit of research.  I decided to take a look at the ingredients in popular mascaras and see how they rate with the Environmental Working Group for safety.  Here’s what I found:

8 UNSAFE INGREDIENTS TO AVOID IN MASCARA

1. PARABENS

Parabens are harmful preservatives that are added to beauty products to increase their shelf life. Unfortunately, they not only keep bacteria from growing in our mascara, but they also mimic the hormone estrogen and are known as endocrine disruptors.  Yes, that means that the parabens in your mascara could be affecting your hormones. Parabens have also been linked to breast and skin cancer, reproductive problems, and developmental issues in pregnancy.

Parabens are known irritants that cause rashes, swelling and redness. Ever wonder why your mascara makes your eyes itch? It’s the parabens irritating your eyes.

2. PROPYLENE GLYCOL

Propylene glycol is a petroleum derivative used in mascara.   It is also a frequent food additive (as E1520) and is also found in deodorant sticks, toothpaste, mouthwash, tobacco products, and other industrial products such as anti-freeze and brake fluid. Brake fluid???

While the FDA considers propylene glycol “safe,” it has been linked to skin and respiratory issues. According to the Material Safety Data Sheet on propylene glycol, the chemical is a strong skin irritant, and has been implicated in contact dermatitis. The sheet goes on to warn that the ingredient can inhibit skin cell growth and damage cell membranes, causing rashes, dry skin, and surface damage.  The Environmental Working Group (EWG) rates it as a moderate health risk for skin and lung irritation and has concerns regarding cancer, developmental and reproductive toxicity, allergies and immunotoxicity, irritation and enhanced skin absorption, and organ system toxicity.

Propylene glycol also enhances absorption. That means that the other harmful chemicals in your products are more likely to penetrate the surface layer of the skin and go deeper, into the bloodstream.

3. RETINYL ACETATE (VITAMIN A ACETATE)

Many people think that because it is a vitamin, Retinyl acetate is safe to use. But the EWG classifies retinyl acetate as a high-risk ingredient in cosmetics.  It is known to cause biochemical or cellular changes and is linked to positive cancer mutations in studies. Canada has banned the use of retinyl acetate is the use of cosmetics.

4. ALUMINUM POWDER

Aluminum Powder is a metallic substance composed of finely ground particles of aluminum and is used to give color to mascara.   It is also a known neurotoxin and interferes with essential functions of our cells and bodily processes. Long term exposure to aluminum powder can impair the body’s ability to excrete heavy metals like mercury. This can result in making any amount of heavy metal exposure that is in the body even more toxic.

5. COAL TAR DYES

Coal tar dyes are containing heavy metals and are used as colorants in mascara. Look for FD & C Blue no. 1 on the label. Also, you may find them listed as a five-digit number that is preceded by a Cl. (includes D&C Blue 1, Green 3, Yellow 5, Yellow 6, Red 33, etc.) They may also be labelled as Aminphenol, Diaminodenzene or Phenylenediamine.  These dyes are considered carcinogenic (cancer0causing), and the heavy metals can be toxic to the brain.

6. FRAGRANCE

I am always wary of anything that say “fragrance.”  Fragrances are trade secrets, and ingredients do not have to be revealed. They are mainly used to cover up the smell of other chemicals in the product, mainly coal tar dyes in mascara. Fragrances can be irritating to the eyes and skin.  Other reactions can include dizziness, headaches, acne, and allergies.  Fragrances are sometime listed as “parfums” in the ingredient list.

7. FORMALDEHYDE RELEASING PRESERVATIVES

Formaldehyde is a carcinogenic impurity released by a number of cosmetic preservatives. It is rated very hazardous by the EWG and is categorized as carcinogenic (cancer-causing.) It is also associated with contact dermatitis when used in cosmetics and beauty care products.  Often labelled under different names such as DMDM, imidazolindyl urea, methenamine, diazuli dinyl urea, and quaternium-15 – just to name a few.

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WHY COLD PLUNGING IS PART OF MY MORNING ROUTINE (BENEFITS OF COLD THERAPY)

Cold plunging has been a part of my self-care routine for the past six months. And honestly, it has changed my life. Let’s talk about the benefits of cold therapy.

WHAT IS COLD THERAPY?

Cold therapy (also called cryotherapy or cold thermogenesis) is essentially the process of using cold temperatures for health benefits. This type of therapy has been used for hundreds of years to decrease pain, improve recovery, and to improve overall health.

Taking a cold shower is an easy way to experience cold therapy. Athletes often submerse themselves in cold tubs and ice baths. And whole body cryotherapy, in a specialized chamber using liquid nitrogen, is becoming available all over the place.

BENEFITS OF COLD THERAPY

While it may sound a bit crazy to purposefully expose yourself to extreme cold temperatures, there is actually quite a bit of science behind the practice.

For those of you that like to skim, here’s the quick version. Please continue reading below if you’re a science nerd like me and want to know all the things. ?

8 Health Benefits of Cold Therapy

• improves cardiovascular circulation
• improves lymphatic circulation
• boosts metabolism, lowers blood sugar, and can help with weight management
• reduces inflammation and pain
• improves immune response
• improves mental focus
• boosts your mood
• improves mental resilience

MY PERSONAL EXPERIENCE

I love cold plunging.

For those that know me, this is pretty incredible, given that I have absolutely hated cold up until now. But for the past 6 months, I’ve learned to really appreciate the benefits of cold temperatures.

I started taking cold showers last summer as an experiment to see if it would help improve some of the lingering cognitive symptoms I still had from being sick for so many years. I started doing more research and following other people who were into cold therapy.

What I soon discovered is that I prefer cold plunging in a bath tub to cold showers. Immersing myself in still cold water enabled me to better calm my nervous system.

I began by filling my bathtub up with cold water from the tap and immersing in it every morning. I soon started adding several large ice cubes that I made in plastic tubs in my freezer. It didn’t take long for me to realize how beneficial this practice was for my brain health. I was feeling more awake and alert after my morning plunge. It put me in a good mood for hours afterwards. I felt calmer throughout my day. I was basically feeling happier.

Once the winter months came, we installed a claw foot bathtub on the back deck just outside of our bedroom. I keep this filled with water (changing the water every 4-5 days), and I plunge in it almost every morning after taking a quick hot shower.

The water temperature ranges from 30’F to about 45’F, depending on the outside temperature. THIS is the digital handheld thermometer I use. I spend about 2 to 2 and 1/2 minutes in my cold plunge. Once the weather gets warmer gain, I will go back to adding large ice cubes from my freezer.

THE BENEFITS OF COLD THERAPY I’VE NOTICED

The first thing I noticed about cold therapy is that I feel AMAZING afterwards. I feel alert, awake, and alive. Cold plunging immediately improves my mood, and I feel overall happier when I do it regularly.

I also notice that after cold plunging, it is much easier to focus and get my work done. My brain feels clear and sharp.

Weight management and blood sugar control can be an issue for me. I have noticed that I am a bit leaner in the past 6 months and find myself needing more calories, especially on days that I work out. I have no scientific evidence, but maybe my metabolism is faster due to the cold plunging.

I’ve noticed also that I feel less cold. I have had cold intolerance since I can remember. I have “hated” the cold. Cold plunging has made cold more tolerable for me.

Working out regularly, and cold plunging has been really great for sore muscles. I can tell a big difference once I get out of the cold water. I was experiencing shoulder pain a couple of months ago from over-training. Cold therapy really helped with immediate pain relief that would last for a couple of hours.

I wish I had a way to measure immune response. But I can say that since I have been cold plunging almost every day, I have remained pretty healthy. I got one cold over the holidays, but it was mild and I got over it in a few days. Full disclosure here, I do take supplements for immune health and optimize exercise and sleep, which all help with immune function.

I think the biggest lesson I have learned from cold plunging is that I CAN DO HARD THINGS. Putting myself in a “stressful” situation every morning is teaching me to remain calm in other aspects of my life. Feeling more resilient. More in control of my emotions. I feel more able to handle difficult situations. And that makes my life better in so many ways.

HOW TO GET STARTED

Let me start by saying that cold plunging is not for everyone. And it would make sense not to just toss yourself into freezing cold water before acclimating yourself to cold temperatures first. Start slowly and work up to colder temperatures and more time. If you have pre-existing health conditions (especially cardiac conditions), please consult with your medical provider before starting any new health regimen.

Taking cold showers is the easiest way to dive into cold therapy. It’s quick, easy, and free. Simply turn the water to cold after your shower and let the cold begin. Start with just 15-30 seconds and work up from there. It’s amazing what a little cold water will do.

The benefits of cold therapy can be felt from just taking cold showers, but many people like to take it to the next level and start cold plunging in icy water. The optimal temperature for cold therapy is below 55’F.

Check it out for yourself. Do your own research and see what works for you right now your current season of your life.

TRAINING THE BRAIN WITH THE BREATH

While there are many physiological benefits to cold therapy, training the brain and the nervous system is where the real magic happens. `

Our natural reaction to submerging ourselves in cold water (or turning on a cold shower) is to gasp and to get really tight. The practice of remaining calm while putting ourself in a stressful situation is what trains the brain to remain calm in other stressful situations in life. That is why I focus on the breath while doing my cold plunge.

Slow and deep breathing has a calming effect on the the brain and nervous system. Allowing my breath to really slow down and get really deep when in cold water tells my brain that I’m OK… I am calm. This build resilience and helps with feelings of overwhelm, anger, frustrations, and anxiety during other difficult times in life. I essentially rewires my brain to not always go to the “fight or flight” place that I am accustomed to going. It teaches me to remain calm and relaxed even if I’m feeling stressed.

4 Part Breath (or Box Breathing) is a breathing technique with a simple 4 second rotation of breathing in, holding your breath, breathing out, holding your breath, and repeating. It’s a surprisingly simple and effective way to help regain calm and control of your thoughts when under stress.

Here are the directions:

1. Inhale through the nose for 4 seconds
2. Hold your lungs full for 4 seconds
3. Exhale through nose or mouth) for 4 seconds
4. Hold your lungs empty for 4 seconds
5. Repeat

Other breathing techniques to use during cold therapy :

• simply focus on breathing in and breathing out, completely relaxing the body on the exhale.
• breath in for count of 4, breath out for the count of 8

THE SCIENCE BEHIND THE BENEFITS OF COLD THERAPY

improves cardiovascular circulation

Immersing yourself in cold water stimulates blood flow, moving the blood through your vessels and around vital organ and cells in your body. Cold therapy makes every single vessel in your body contract, making it essentially a cardiovascular workout that brings more oxygen, CO2, nutrients, hormones, and toxins in and out of our cells. Considering that cardiovascular disease is the main cause of death in the US, having a daily practice that improves cardiovascular health sounds like a pretty good idea.

improves lymphatic circulation

The lymphatic system is a network of vessels throughout the body that carry our lymphatic fluid back towards the heart. Its job is to regulate balance of fluids in the body, to absorb and transports fatty acids and fats, and to support the body’s immune system by filtering out harmful microorganisms and cellular waste from lymph. Cold therapy causes the lymph vessels in the body to contract, helping the lymphatic system better do its job and supporting detoxification in the body.

boosts metabolism, lowers blood sugar, and weight management

Immersing yourself in cold water will kick start your metabolism. Shivering in cold water is your body’s attempt to maintain core temperature. Shivering generates heat, and this increase in heat means a boost to your metabolism.

People who regularly expose themselves to cold tend to have higher levels of brown fat (brown adipose tissue or BAT) in the body, which converts food energy into heat energy. This is the good fat that when it burns it helps to generate heat without shivering AND also burns calories. With cold exposure, glucose uptake has been observed to increase 12-fold in brown fat, along with a significant increase in metabolism and energy expenditure.

Cold exposure also can cause blood glucose to be burned rapidly as fuel to help heat the body before that blood sugar can potentially be converted to fat via the liver. Brown fat is being studied as a possible therapy for obesity and diabetes.

While cold therapy isn’t a magic pill for weight loss, the increase in metabolic rate along with healthy food, lifestyle, and exercise choices may help with weight management.

reduces inflammation and pain

Most of us have used probably cold therapy (ice) to reduce inflammation. And you may have heard about professional athletes soaking in ice baths after strenuous workouts. Immersing the body in cold water lowers body tissue temperature and constricts the blood vessels. This reduces swelling and inflammation, and can numb nerve endings, bringing immediate pain relief. Regular cold showers or cold plunging can be a useful part of pain management.

improves immune response

I’ve done quite a bit of reading on this topic. I like hard science and wish I could find more evidence. But research does point to cold exposure boosting the production of antioxidants like glutathione. Research also has shown that cold therapy increases levels of immune system cells that help fight disease and infection, specifically increased leukocytosis and granulocytosis, an increase in natural killer cell count and activity, and a rise in circulating levels of interleukin-6. This is likely due to norepinephrine release that happens with cold exposure. Basically, cold therapy gives your immune system a big boost.

improves mental focus

This was the first thing that I noticed personally with cold plunging. Cold water feels a bit shocking and makes you feel awake and alert. This is my favorite way to start my day. After I cold plunge, I feel pumped and ready for my day. That exhilarated feeing lasts for hours into my day.

boosts your mood

Improved mood has been the most surprising benefit of cold therapy for me. I have noticed a dramatic increase in my happiness and overall mood. This is because cold water triggers a flood of mood-boosting neurotransmitters, which make you feel happy. It’s no surprise that research shows that cold showers can help treat symptoms of depression.

Cold therapy can also be used to help with anxiety. Anxiety happens when you allow your emotions to control how you feel, negatively affecting your nervous system. Regular cold exposure can help you gain a bit of control over your emotions and reactions, helping to train your nervous system to stay calm, even when exposed to stress. This helps you stay out of fight or flight mode.

improves mental resilience

This last benefits of cold therapy goes along with training the nervous system and brain to remain calm when immersed in cold water. When you regularly expose yourself to stress (cold water) and remain calm while doing it, it teaches your brain to remain calm in every day situations. Your brain and nervous system gets used to this small amount of stress and you are more easily able to think straight and manage your stress levels when difficult situations arise. Your nervous system remains calm. You get less flustered. You are better able to manage anger and frustration.

References

https://link.springer.com/article/10.1007/s004210050065

https://www.nih.gov/news-events/nih-research-matters/cool-temperature-alters-human-fat-metabolism

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3593105/

https://diabetes.diabetesjournals.org/content/diabetes/64/7/2346.full.pdf

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3726172/

https://www.ncbi.nlm.nih.gov/pubmed/25375114

https://www.ncbi.nlm.nih.gov/pubmed/18461718

https://www.sciencedirect.com/science/article/abs/pii/0891584994900302

https://journals.physiology.org/doi/full/10.1152/jappl.1999.87.2.699

https://www.ncbi.nlm.nih.gov/pubmed/17993252

20 minutes in cold seems like a bit too much. Many people just do 5 -7 minutes. Hot cold therapy is used all over the world. It can be very beneficial. I think it’s great that your boys are doing it too. Just be sure that they are well hydrated and that they don’t move in and out of the water and heat too fast. Ben Greenfield is a wealth of knowledge on this topic: https://bengreenfieldfitness.com/podcast/lifestyle-podcasts/hot-and-cold-therapy/

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