Biohack: Cold Plunge

Biohack Spotlight: The Rising Trend of Cold Water Therapy

First, have you heard the word biohack tossed around and wonder what it means exactly?!

In a nutshell, biohacking is experimenting with biological systems to enhance physical and mental performance, or optimize body functions. It can range from lifestyle and dietary modifications to advanced techniques like gene-editing and self-monitoring with gadgets. It varies per person, and the key is experimenting to find what works best in your own unique body.

COLD PLUNGING, have you tried it?!

What is it?
The ancient ritual of immersing oneself in cold water has transitioned from a niche practice, popular among athletes and biohackers. and has become a mainstream wellness trend. The allure of cold water therapy is captivating a broader audience in 2024, thanks to its potential array of health benefits, including enhanced stress resilience, improved muscle recovery, and a boost in mood.

Cold water therapy, also known as cryotherapy, involves exposing the body to extremely cold temperatures for a short period of time. This practice can trigger a natural response from your body, releasing endorphins and activating the sympathetic nervous system. The result? Potentially a notable increase in stress resilience, faster muscle recovery, and a general uplift in mood.

Here are some key benefits that continue to be researched:

1. Improved Circulation and Reduction in Muscle Soreness: Cold water immersion after exercise has been found to potenially help reduce muscle soreness and aid quicker recovery of muscle strength and function. This is particularly beneficial after intense physical activities.

2. Enhanced Immune System and Reduced Infections: Regular participants in cold water swims have also been seen to have more resilient immune systems. For instance, a study found that regular cold water swimmers contracted fewer upper respiratory infections compared to a control group. This is possibly due to boosted antioxidant protection in their bodies (read more here)

3. Mental Health Benefits: Cold plunges can potentially improve mood and have antidepressant effects. This might be because cold exposure activates the body’s “fight or flight” response, leading to an elevation in levels of neurotransmitters like dopamine and norepinephrine. A case study reported significant mood improvement in a woman with severe depression following regular cold water swimming (read more here)

4. Improved Body Composition and Thyroid Function: Some evidence suggests that cold exposure can improve body composition by activating brown fat, which aids in burning calories. It might also balance thyroid hormones, contributing to better metabolic health

5. Better Sleep and Increased Energy: Regular cold exposure has also been linked to potential better sleep quality and improved energy levels. It may also reduce anxiety and stress, contributing to a more relaxed state of mind

With any new practice you are adopting, it's crucial to approach this practice gradually and consult a healthcare professional before starting, especially if there are underlying health issues.

So, what about a cold shower? Is it the same?

While a cold shower can be invigorating and still may have benefits,cold plunge purist would argue that it’s not as beneficial as full-body immersion. These specialized tubs allow water temperatures to drop below 55 degrees and the full-body submersion plays a crucial role in maximizing the therapeutic effects of cold water therapy.

Whether you're seeking to boost your mood, speed up muscle recovery, or enhance your body's resilience to stress, cold water therapy may help! We’d love to know if you have personal experience with cryotherapy. Please share in the comment section!

Tread with Caution: The world of compounded weight loss drugs

Promising Weight Loss Drugs

As the new year unfolds, many of us are embracing resolutions, especially those related to health and weight loss. We totally understand the battle around sustained weight loss and want to recognize the huge potential around trending weight loss drugs approved by the FDA for helping pre-diabetic and diabetic patients. In my opinion, this is a very exciting time to hopefully see the obesity epidemic curbed in a big way. We’re seeing at risk individuals achieve substantial weight loss and improve their overall health. This could create a huge dent in our overall medical care costs across the globe. It’s also exciting to see that in many cases, the results patients are having from taking the drug inspire and motivate them to eat healthier and move more as a way to safeguard this better health.

Wagovy, Ozempic, Mounjaro, oh my!

Semaglutide medications like popular Wagovy and Ozempic are typically prescribed for individuals with type 2 diabetes to help manage blood sugar levels and signaling to the brain “fulllness”.

Before considering any medication, including semaglutide, it's wise to consult with your doctor. While these drugs are promising, the collected data around them only extend about 20 years, making what we know about long term effects, quite limited. It is best to have your doctor assess your health status, consider your medical history, and determine the most appropriate treatment plan based on your specific needs.

Enter Compounded Semaglutide

I started getting one email after another from boutique fitness clubs in Chattanooga and Atlanta and NYC and from med spas all over advertising their new “medical weight loss fitness program”. And what I discovered from digging a bit more is that many of these programs were packaging compounded semaglutide drugs into their program, making it easier for the general public to get the weight loss drug. And this is where I throw up my red flag and say, if this intrigues you, tread with caution.

So what is compounded semaglutide?

Compounded semaglutide refers to the practice of combining or altering the commercially available medication, semaglutide. Compounding drugs can be very helpful in shortage situations or in situations where it can address a patients allergy to a specific ingredient in the commercially available drug. But, compounding medications also introduces potential risks.

1. Effectiveness Concerns: Compounded medications may lack the precise formulation and quality control of commercially available drugs. This raises concerns about the effectiveness of compounded semaglutide in managing blood sugar levels as intended.

2. Dosage Accuracy: Achieving accurate dosage in compounded medications can be challenging. Variability in dosage may lead to inadequate blood sugar control or, conversely, increase the risk of side effects.

3. Safety Profile: Commercially available medications undergo rigorous testing to establish their safety profiles. Compounded semaglutide may lack such comprehensive safety data, making it difficult to assess potential risks and side effects accurately.

4. Contamination and Stability: Compounding introduces the risk of contamination and instability. Improper handling or storage of compounded semaglutide could compromise its effectiveness and safety.

5. Lack of Regulatory Oversight: Unlike commercially available medications, compounded drugs may not be subject to the same level of regulatory scrutiny. This absence of oversight can pose challenges in ensuring product quality and patient safety.

Patients considering compounded semaglutide should consult their healthcare providers to thoroughly discuss the potential risks and benefits.

…more on this from the FDA

The Bottom Line

I’m excited about the potential these weight loss drugs have to create a huge impact on the obesity epidemic and the ripple effect we will likely see it have on choosing to move more and eat healthier to sustain the results from taking the drug. The wellness expert in me says “BRING IT ON!”

But, I’m cautious and concerned for anybody that chooses to take semaglutide or its’ compounded versions without consulting their doctor and doing the research needed to make sure that the product they are getting is safe and legitimate. We still don’t know what happens with long term drug use on the population it was intended for, and we absolutely don’t know what long term effects it will have on a population for whom the drug was not intended for. It’s so tempting to want to use semaglutide to lose those last 5 or final 10 lbs, but will the side effects and potential long term effects be worth it? We just don’t know yet.

What are your thoughts on this? Please add your comments below. I know this topic can absolutely stir up a lot of emotions and opinions. I’m curious what your experiences have been with any of these drugs, what other questions you have around it, and what feedback you can share with us all.

My Jan is DRY but why do I have sugar cravings?!

Okay guys who’s doing “Dryanuary?!’ right now? Are you also getting crazy sugar cravings?! Navigating these cravings can be confusing and tricky. We’d love to give you our favorite tips & insights.

First, Understanding the Sugar Craving Phenomenon:

You're not alone in this struggle. The reason behind these cravings lies in our brain chemistry. Alcohol stimulates the release of dopamine, a "feel-good" hormone. This is the same hormone released when we consume sugar. So, when we reduce alcohol intake, our brains might crave a dopamine "hit" from another source, like sugar.

But it's not just about dopamine. Psychologist James Milam highlights in his book "Under the Influence" that a majority of people with alcohol use disorder tend to have low blood sugar levels or a tendency toward hypoglycemia. This condition can trigger cravings for sugar and carbs, similar to alcohol cravings.

So, what can you do about it, you ask?!

Knowing why these cravings occur is the first step in managing them. Structuring your food choices and meal planning can be a great help in fighting these cravings. But what if you're wondering whether it's okay to indulge in these sugar cravings? Our take is this: if indulging in sweets helps keep you off alcohol, it's a reasonable trade-off, at least initially.

The bigger picture: Alcohol, Blood Sugar, and Cravings:

Alcohol cravings are a major challenge in reducing or quitting drinking. They're often fueled by physiological changes, including fluctuations in blood sugar levels. For example, imagine you've planned to have just one drink with friends but end up having more. The initial blood sugar surge from the first drink makes you feel great, but as it drops, you crave more to maintain that level.

Eating to balance blood sugar:

Your diet plays a crucial role in managing blood sugar levels. Here are some food groups to focus on:

1. Protein: Essential for satiety and maintaining fullness. Include protein in every meal and snack, choosing from lean meats, seafood, eggs, dairy, nuts, beans, and legumes.

2. Healthy Fats: Important for hormone production and nutrient absorption. Opt for monounsaturated or polyunsaturated fats found in avocados, olive oil, nuts, and seeds.

3. Complex Carbohydrates: Unlike simple carbs, complex carbs have fiber that moderates blood sugar impact. Choose fruits, vegetables, and whole grains like brown rice and farro.

Here’s one of our favorite high protein blood sugar balancing recipes from the BBH Fit App!

You can find TONS more high protein meal plans here too!

Reducing alcohol intake isn't just about willpower; it's also about understanding and managing the body's responses, like sugar cravings. By focusing on balanced nutrition, you can support your journey towards healthier habits. Remember, it's a process, and being kind to yourself along the way is key!

Happy January friends, dry or wet, sweet or sour :)

Navigating Holiday Stress!

Staying balanced and joyful over the holidays

The holiday season is upon us, and while it's a time of joy and celebration, it can also be a period of stress and anxiety for many. At BBH we believe in a holistic approach to feeling our best. That’s why we've put together this guide to help you navigate the holidays with ease and maintain your well-being.

1. Surround yourself with joyful company:

It might sound silly, but paying attention to how we feel when we are around certain people can have a huge impact on us. The company we keep can significantly influence our mood and stress levels What would it look & feel like if this year you prioritize spending time with people who uplift you? Whether it's a family member who always makes you laugh or a friend who listens, being around positive energy is vital for stress management!

2. All the good smells!

Never underestimate the power of good smells. Aromatherapy, using candles and essential oils, can significantly calm your nervous system. Treat yourself to a holiday candle, or run your diffuser (or even make some stovetop Christmas Potpourri!)

3. Music to our ears

Music has a profound effect on our emotions. During the holidays, curate a playlist of songs that bring you peace and happiness. This season, let music be a tool to de-stress and uplift your spirits!

4. Stay active: keep moving to keep calm

Staying sedentary is one of the worst things for stress and anxiety. Movement and exercise are a potent stress reliever. Even during the busy holiday season, finding those small pockets of time can be so impactful. If you’re in need of some workouts you can have on hand, right from your phone, we’ve gifted all 4 of our Holiday Hustle workouts for (free) access inside the BBH Fit App!

5. Mindful eating: nourish your body and mind

The holidays often revolve around food, which can lead to stress and guilt. Practice mindful eating by savoring each bite, choosing foods that make you feel good, and listening to your body’s hunger cues. Remember, it’s all about balance!

6. Digital detox: unplug to recharge:

Sometimes it just feels sooo good to unplug. In today’s connected world, it’s easy to get overwhelmed with constant notifications and social media. Allocate certain times of the day or specific days where you disconnect from digital devices. Use this time to connect with yourself or loved ones, read a book, or simply enjoy the moment!

IMMUNITY BOOST via movement & food

With the arrival of Fall, many of us are preparing for the cooler months, a time when boosting our immune system becomes a top priority. Even though we love a good cozy sweater season, there’s also the reality of flu season and common colds.

BUT, did you know that regular exercise and certain foods can play a crucial role in strengthening your immune system and improving your overall health?

The Power of Movement

Studies have repeatedly shown that regular physical activity can help to boost your immune system. Exercise promotes good circulation, which allows cells and substances of the immune system to move through the body freely and perform their job efficiently. Activities such as jogging, cycling, and fitness classes can enhance your immune function, reducing the risk of illness.

Exercise has other indirect benefits on immune health as well. It helps to improve sleep quality and reduce stress, both of which are essential factors in maintaining a strong immune system. Regular workouts can also enhance your body's production of antibodies and T-cells, making your immune system more equipped to fight off disease & infections.

Foods for Immunity

Another way we love to boost immunity is via food & herbs. Here are some foods that are not only in season during the fall but can also power up your immunity:

1. Citrus Fruits:

Oranges, grapefruits, lemons, and limes are packed with vitamin C, known for its role in boosting the immune system. Vitamin C enhances the production of white blood cells, which are key to fighting infections.

2. Nuts and Seeds:

Almonds, sunflower seeds, and flaxseeds are rich in vitamin E and antioxidants, promoting cell protection and immune strength.

3. Leafy Greens:

Spinach and kale are not just low in calories but high in essential nutrients like vitamin C, vitamin A, and folate, which play roles in immune function.

4. Sweet Potatoes and Carrots:

Rich in beta-carotene, these vibrant veggies help in the formation of immune system cells and have anti-inflammatory properties.

In our opinion, our movement & diets are our best defense against illness this season. Stay tuned for more tips on wellness, and consider trying out our new class offerings tailored to keep you moving and feeling your best as the leaves fall. Check out a couple delicious recipes below that help to boost immunity too!

Immune-Boosting Citrus Berry Smoothie

Kickstart your day with this delicious and nutrient-packed smoothie, loaded with Vitamin C and antioxidants to boost your immune system!

Ingredients:

- 1/2 cup fresh orange juice (packed with vitamin C)

- 1/2 cup unsweetened almond milk or any other milk of your choice

- 1/2 cup frozen blueberries (rich in antioxidants)

- 1/2 cup frozen strawberries (for added vitamin C and fiber)

- 1 tablespoon honey or maple syrup (natural sweetener)

- 1 tablespoon chia seeds (for fiber and omega-3 fatty acids)

- Ice cubes (optional)

**Instructions:**

1. Place all the ingredients into a blender.

2. Blend until smooth and creamy, adding more milk if needed to reach your desired consistency.

3. Pour into a glass and enjoy this immune-boosting delight that’s as tasty as it is nourishing

Quinoa and Roasted Vegetable Salad

This hearty lunch recipe is not only fulfilling but also loaded with vitamins, minerals, and antioxidants that enhance immune function. The combination of roasted veggies, quinoa, and a tangy dressing is as flavorful as it is nutritious.

Ingredients for Salad:

- 1 cup quinoa (a complete protein and rich in fiber)

- 2 cups mixed vegetables, like bell peppers, zucchini, and carrots (for vitamins and antioxidants)

- 2 tablespoons olive oil

- Salt and pepper to taste

- 2 tablespoons feta cheese, crumbled (optional)

Ingredients for Dressing:

- 3 tablespoons olive oil

- 1 tablespoon lemon juice (for a vitamin C boost)

- 1 teaspoon honey or maple syrup

- Salt and pepper to taste

Instructions:

1. Preheat the oven to 400°F (200°C).

2. Toss the mixed vegetables in olive oil, salt, and pepper and spread them on a baking sheet. Roast for 20-25 minutes or until tender and slightly crispy.

3. While the vegetables are roasting, rinse the quinoa under cold water and cook it according to the package instructions.

4. For the dressing, whisk together the olive oil, lemon juice, honey, salt, and pepper in a small bowl.

5. In a large bowl, mix together the cooked quinoa, roasted vegetables, and dressing. Toss well to combine.

6. Serve the salad topped with crumbled feta cheese if desired, and enjoy a meal that’s as good for your taste buds as it is for your immune system!

We hope you enjoy!!