We all know about the placebo effect, and how indisputable the influence of your mind can be in controlling your health, as per the well-known study citing that if you believe your doctor cares about you, any medicine will have some efficacy. While we agree this is powerful, we wanted to dig a little deeper to examine the social trends in health and wellness.
Does it Really Work?
30-30-30 Rule
TikTokkers have been promoting this morning routine that involves eating 30 grams of protein within 30 minutes of waking up, followed by 30 minutes of low intensity exercise like a brisk walk. While there is no danger to this plan, and starting your day with a good dose of protein is a healthy metabolic start, you may need to rev up your exercise and watch what you eat to reach any weight loss goals. And you certainly need more than 30 grams of protein daily. More than anything the 30-30-30 rule is a good way to kickstart your day and create healthy habits and rituals.
Castor Oil
Influencers and wellness bloggers are promoting castor oil as a cure-all for skin problems, constipation and even weight loss. Thyroid neck wraps, belly button doses, eyelash conditioning, oil filled slings across the abdomen and liver. Take your pick. Taken orally, castor oil is a natural laxative. Placing it on the belly (navel pulling) is an ancient Ayurvedic practice. But can it stop really bloating IBS and detox the liver? Sorry folks, no medical evidence supports any of this.
Berberine
Touted as “Nature’s Ozempic” on TikTok, berberine went viral recently, but it’s certainly nothing new, as it’s been used in traditional Chinese and Ayurvedic medicine for centuries. And while it may reduce blood sugar, no studies have proved it to be a successful weight loss drug. Rather, it’s a natural antibiotic that can disrupt the gut flora, and should not be taken long term or without consulting a doctor.
BioChargers
The Japanese made forest bathing all the rage (hello walking in nature) but now Biochargers are popping up in gyms and wellness spas so people can absorb nature’s natural energies for recovery, rejuvenation and cell optimization while inside. Rooted in bioenergetic and quantum physics, the evidence for their effects is anecdotal and lacks scientific studies. And at $15k a pop, it’s an expensive whim.
Black Seed Oil
Derived from black cumin seeds (from the flowering nigella sativa plant), this viscous oil has been used in traditional medicine for thousands of years, said to have anti-inflammatory and antibacterial properties from the high content of antioxidants in the seeds. Uses include treating acne, asthma, hay fever and boosting the immune system. Be sure to opt for 100% pure, therapeutic-grade organic black seed oil. Note: As black seed oil can naturally thin the blood, avoid before surgeries or if you have a blood clotting disorder.
Earthing
This trend, also known as grounding, calls for connecting with the Earth’s natural electrical field by walking barefoot each morning in the grass, soil or sand. This wellness practice quickly morphed into consumer products like mats, sheets, socks and wristbands to promote grounding. Can the transfer of electrons from earth to the body really reduce inflammation, improve sleep, increase energy and reduce the negative impact of EMFs? The answer appears to be yes according to Web MD as research is showing positive impacts galore. So grab a mat or better yet get the heck outdoors in your bare feet.
Face Cold Plunge
Plunging your head into a giant bowl of ice water is another TikTok trend with claims that this act calms you down or addresses anxiety. Truthfully, this ice bath dunk can stimulate and activate the vagus nerve which helps regulate heart rate, digestion and breathing. And if the vagus slows the heart rate you will most likely feel calm. Dunk away!
FunctionalWater
From vitamin-infused to alkaline, we’ve seen a steady flow of H2O products but this new sparkling water is a cut above the rest. Good Idea is fortified with amino acids, chromium picolinate and minerals like zinc, designed to improve your metabolic health and combat glucose sugar spikes. Developed by Swedish food scientists with PhDs (and the man who created Oatly) as well as Marin’s Doug Carlson, this tasty fizz reduces blood sugar spikes by 25% proven in legit clinical trials. It also stimulates GPL-1 hormone to naturally sate the body and stave off cravings. Sip a third of the can pre meal and the rest with your food and avoid harmful blood sugar spikes.
Jump Training
For women 50+ who want to have good bones, balance and strength, Dr. Stacy Sims recommends 10 minutes 3x week of jump training. This is not your typical soft landing jumps, but rather full body skeletal impact landings. In four months, women have reversed osteopenia with this method. Note: Do not do this training if you have osteoporosis for fracture risk. Consult with your doctor before trying.
Manual Lymphatic Drainage (MLD)
The ancient Avurvedia practice of dry brushing or Garshana to stimulate the lymphatic system is age old, but influencers are barking up a storm and demonstrating lymph drainage techniques all over social media. Light self massage and tapping using gentle rhythmic motions can help remove the body of toxins and waste. You can achieve MLD benefits yourself rather, by gently tapping the top of the neck near the jawbone, clavicle, armpit, abdomen, groin and back of legs. Hack: Do this practice while in the sauna so you stimulate the lymph and really sweat it out in the heat. And better yet, take some activated charcoal while in the sauna to further absorb toxins.
Methylene Blue
What started as textile dye and then synthesized by a German chemist in the late 1800s to treat malaria, Methylene Blue is now being studied for its promotion of cognitive function and the treatment of neurodegenerative diseases like Alzheimer’s and Parkinson’s. Decades of research by leading neuroscientist Francisco Gonzalez-Lima, PhD show it promotes brain oxygen consumption to power mitochondria and reduce oxidative stress. As a possible anti-aging remedy, it also may delay cellular senescence. Note: Methylene Blue can interact negatively with SSRIs and other drugs so take under doctor supervision.
Mini Metabolism Spike Workouts
While circuits and High Intensity Interval Training (HIIT) are pervasive, a new focus on short exercise blasts are a trend in the fitness world. Welcome to your routine 10-minute work-outs, six days a week. Pick three exercises: running in place, squats, jumping jacks, etc. Do the first exercise for 50 seconds as fast or as hard as you can. Take a 10-second break then repeat two more times. Take a 40 second break and then repeat two more cycles. Short bursts fire up the hormones and fat burning. Studies show this 10-minute burst can be the equivalent to a moderate 60-minute workout. Sign us up!
Mushroom Coffee
For those looking to ditch coffee, medicinal mushrooms are said to support gut and immune health, as well as help with jitters and sleep issues. However, it’s new, and the research is not conclusive. The growing interest in “mycotherapy” requires a strong commitment from the scientific community to expand clinical trials.
Rapamycin
This bacterium, discovered on Rapa Nui (Easter Island) in 1964, stands as the most exciting longevity discovery for its ability to extend lifespan in myriad organisms, especially mice. Studies show rapamycin mimics caloric restriction causing autophagy. Early adopters like everyone’s favorite longevity guru Peter Attia are hopeful about its powers, but there’s not enough data to prove positive effects like increased lifespan for humans. Stay tuned.
Red Light Therapy
From panels, mats and masks to lamps, wands and wraps, the red light therapy craze is still going strong. Originally developed by NASA to grow plants and heal wounds in space, RLT involves wavelengths of light penetrating the skin and stimulating the mitochondria with benefits like collagen growth, skin damage healing and wrinkle and age spot reduction, these claims have been supported by reputable institutes. But claims RLT reduces pain are under scrutiny as after thousands of studies there are no definitive results. So get your glow on but don’t count on these often expensive fancy devices to diminish your aches and pains. Note: Protective eye wear is a must as to not damage your retinas.
Sea Moss
Marketed as a “superfood,” Sea Moss has iodine, iron, prebiotics, antioxidants, magnesium, potassium and calcium in it to support gut health, muscle and thyroid function and red blood cell production. While it can be beneficial, the scientific evidence supporting its health claims is still limited and emerging.
Staring into the Sun
Former neurosurgeon and founder of the Kruse Longevity Center, Dr. Jack Kruse believes humans should watch every morning sunrise for better health. A tall order indeed. Kruse believes in aligning the human body with the rhythms of the earth, that sunlight controls the circadian mechanism of skin cells and that blue light from all of our screens is beyond damaging. A gentle way to absorb UV light is from watching the sunrise. He’s a controversial, out-of-the-box thinker worth exploring.
Zapping Zombie Cells
Mr. BulletProof Coffee Dave Asprey is now all over social media promoting Qualia — a new senolytic supplement that targets “Zombie cells.” AKA senescent cells, these damaged cells have stopped dividing but don’t die off normally, lingering in the body. The accumulation of senescent cells has been linked to various age-related diseases. Harvard geneticist and author of LifeSpan, David Sinclar from The Sinclair Lab also believes in targeting and eliminating senescent cells for longevity and proposes intermittent fasting and ingesting senolytics to kill zombie cells. Research is still new but promising.
Is this still a thing?
Eight Daily Glasses of Water
Forever we have heard about the importance of hydrating and drinking water all day. Better than following a standard eight glasses a day, a simple rule is to drink half of your body weight in ounces. Thus someone weighing 150 pounds would drink 75 ounces of water or about nine cups. The goal is for your urine to be clear but there is such as a thing as too much water called hyponatremia, a condition where the sodium levels in your blood become dangerously low. And obviously weather, exertion and sweating can play a role in your intake.
Breathwork
Backed by both ancient traditions (like pranayama in yoga) and modern science, conscious breathing techniques are legit. Focused breathwork can slow down the nervous system, lowering cortisol and activating the parasympathetic (“rest and digest”) state, increase dopamine and serotonin, improve lung capacity, heart health and more. Navy Seals use Box breathing techniques for calm and focus, while the Wim Hof method can increase energy and mental clarity. Harvard Health touts it as an effective method for reducing stress.
Celery Juice
The Medical Medium has a cult following, a waitlist to see the psychic healer best-selling books and a lot of anecdotal evidence for miraculous recoveries and wellness. His protocols include a daily intake of fresh celery juice to cleanse the liver. He claims celery juice rapidly speeds up digestion and helps break down old undigested fats and proteins. In particular, celery juice imbibers seem to have great success with skin issues, mostly likely benefiting from cleaning up their diets with his whole food and juicing protocols. Is it a magic bullet? No, it’s a healthy habit!
Chia Seeds
People have been touting Chia seeds for years but these tiny powerhouses still deliver a good dose of Omega 3s, fiber, calcium and antioxidants. They support heart health, digestive function and bone strength. Add them to your smoothie or make chia pudding. Why not?
Cold Plunge / Cryotherapy
For years athletes have employed cold exposure to alleviate soreness and muscle pain, aid recovery and counteract inflammation. Science backs short term benefits like reduced inflammation and soreness, but more research is needed for other claims. There are cardiovascular risks to cold plunging so check with your doctor first.
Colonic Flushes
There are definitely two camps on the use of colonics: alternatives love them, Western scientists are skeptical. Colonics can address gut issues like bloating, constipation and IBS. Initially they lead to weight loss as the system is flushed out but this is usually temporary. Advocates feel energized and detoxified. Though claims that colonics detoxify the liver and kidneys are scrutinized by scientists/doctors who believe the body is efficient at detoxifying itself in general. On the positive side, cleanses and colonics are a great reset and shift into healthy eating habits, but ongoing colonics can disrupt the gut biome, and lead to electrolyte imbalances and dehydration. They can also lead to dependency on laxatives for regular bowel movements.
Coffee Enemas
Popular in some alternative medicine circles for decades, a coffee enema involves inserting brewed coffee into the rectum to “detoxify” the liver and colon. Proposed benefits include stimulation of bile flow, detoxification of the liver, better digestion and constipation relief. However, none of these claims are not supported by peer-reviewed clinical research. Risks include burning or irritating the colon, caffeine toxicity, infection and more. Perhaps stick with more gentle saline enemas.
Digestive Enzymes
As our stomach’s hydrochloric acid diminishes as we age, digestive enzymes can be a smart addition to your regime. Low hydrochloric acid can lead to indigestion, malnutrition and sometimes bacterial overgrowth. Fortunately, hypochlorhydria is relatively simple to test and treat.
DOSE
These pricey shots are loaded with turmeric, milk thistle, and dandelion to aid in liver support Milk thistle’s flavonoid called silymarin protects the liver from toxins and is used in treatment for cirrhosis, while turmeric’s curcumin has been studied for its potential to reduce inflammation and oxidative stress in the liver. But in truth, none of these liver detoxifying products have been approved by the FDA nor have they been adequately tested in clinical trials. Note: Substantial research points to legit benefits of curcumin in turmeric, but make sure you take it with black pepper or piperine to fully get the goods.
Electrolytes
If you eat a balanced diet and are not under physical or medical stress, your body maintains electrolyte levels well on its own. In cases of extreme weather or excessive exercise they can be helpful. Overuse can lead to imbalances (e.g., too much sodium, potassium), which may cause symptoms like muscle cramps, nausea or, in severe cases, heart issues. Tip: Make sure your electrolyte brand is not full of sugar.
Hangover Cures
Supplements are being sold all over the internet to mitigate the effects of overindulging in alcohol. There’s no definitive scientific evidence to support their effectiveness as hangover cures, nor do they make alcohol consumption any safer. On a positive note, these herbal remedies often have ingredients to reduce acetaldehyde exposure which is harmful, and increase glutathione which can help the liver. Some are also filled with electrolytes to rehydrate the body or charcoal to absorb toxins, which should make you feel better.
InfraRed Saunas
While our Finnish friends have long lauded and enjoyed sauna culture for health and longevity for 8000 years, infrared saunas are the newer kid on the health kick block. Better for those who can’t handle high heat, the infrared light warms the body at a lower temperature, which increases blood flow and allows the body to release heavy metals and toxins. But nothing points to infrared saunas having additional effects beyond those of a standard sauna, and more importantly, most infrared saunas do not reach the heat ranges outlined below for positive health effects. That’s not to say, there are no health benefits from both InfraRed and traditional. Depending on the research, Finnish studies report that taking saunas 4-7 times a week can reduce cardiovascular events by 50% and Alzheimer’s by 65 %. And according to The Huberman Lab Sauna, twenty minutes of sauna time (80-100 ℃; 176-212 ℉) will decrease cortisol, increase endorphins and boost growth hormones, which is linked to a 40% lower risk of all-cause mortality and a 50% reduction in cardiovascular disease. Serious numbers. We are with the Finns.
Intermittent Fasting
While many people have had success with intermittent fasting, recent research indicates, calorie deprivation is not great for women. Since most of the health research is done on men, it took awhile for experts to realize women are more sensitive to energy balance changes, and fasting can trigger stress responses like elevated cortisol that counteract the intended benefits. Women are also more vulnerable to hormonal imbalance than men and fasting can affect hormone levels, disrupt the menstrual cycle and impact fertility.
IV Therapy
IV’s are great for severe dehydration, malnutrition or with recovery from surgery, and have been known to help ease the pain of a hangover, but are they really worth the expense and time for healthy people? Many experts say no, however, if you are diagnosed by a doctor as having a deficiency in a particular vitamin, then maybe. For most healthy individuals, a balanced diet and regular hydration are sufficient enough. When it comes to NAD (Nicotinamide Adenine Dinucleotide), a coenzyme found in all living cells plays a critical role in energy production in mitochondria, DNA repair and longevity, that said, many fans use IV therapy for 100% bioavailability for more immediate effects to increase energy.
Kagen Water
This pricey water filtration machine produces alkaline water, purported to neutralize acid in the body, with theories that this can prevent diseases like cancer. But it may also disrupt the body’s pH balance, interfere with the absorption of certain medications and deliver too much potassium (if drinking 9.8 pH and higher) that can lead to kidney disease. And a McGill chemistry professor calls it “liquid malarkey.” Meanwhile, a spoonful of baking soda would have the same effect on regular water as the overpriced machines, but no concrete evidence supports these claims of alkaline water preventing cancer. Note: If drinking alkaline water, do not do so 30 minutes before or after a meal as it can disturb the body’s ability to digest food and lead to unpleasant constipation.
Kombucha
This fermented tea, rich in antioxidants and probiotics, can benefit gut health though most claims about its effectiveness are anecdotal or based on studies conducted on animals. Fermented foods and beverages, like yogurt, kefir and kombucha, can improve gut health by introducing beneficial bacteria, increasing gut microbial diversity and supporting immune function. Just remember Kombucha can have a TON of sugar in it so sip wisely.
Pink Himalayan Crystals
Whether you’re eating them or hoping to purify the air in your home with these beautiful blush crystals, the jury is still out on proven health benefits. Pink Himalayan crystals do contain some trace minerals, however, the amount is usually very small and doesn’t offer significant nutritional benefits over regular salt. However, they are pretty, so there’s that.
Soundbaths
A form of sound meditation that uses sound waves from gongs, crystal bowls, tuning forks or chimes, soundbaths can promote relaxation, stress reduction and improved sleep. With growing scientific interest in its benefits, it’s something worth checking out. As anything that puts you into a meditative state is a good thing. Studies on pain reduction benefits are underway.
