Happy New Year and welcome to 31 Days of Wellness! Follow along all month as we take a daily dive into the world of restorative health and fitness with practices and treatments like breathwork, sound meditation, cryotherapy, infrared sauna, red light therapy, Pilates, IV drips, hyperbaric oxygen therapy, microdosing, rolfing, reiki, NAD+, Salt Therapy, and many of the other wellness therapies — old and new — that people are embracing for overall wellbeing and longevity.
The wellness industry has exploded in the last few years and we are going to be navigating the plethora of offerings — old and new! Love to hear your suggestions too!
JANUARY 1: DHARMA YOGA
Yoga is hardly a new wellness practice. It has been around for over 5000 years, originating in ancient India. Modern yoga started to gain popularity in the 60’s and 70’s as part of the hippie culture, but exploded in participation in the 80’s and 90’s as a fitness movement, the physical style and focus very different from its spiritual and meditative origins.
Sri Dharma Mittra is 86 years young and has been teaching the original practice of “astanga” yoga for over a half-century at his school in New York and around the world, He opened his first yoga studio in 1975, long before yoga was as ubiquitous as it is today, and continues to share the pathway to radiant health and spiritual enlightenment from the wisdom accumulated from years of practice.
Dharma Yoga is described as a modern interpretation of classical Eight-limbed Yoga. According to Yoga Sutras of Patañjali, the ancient doctrine of yoga philosophy, there is an eight step progression to an infinite state of bliss. The word Ashtanga, as in yoga, is derived from “ashta”, which means “eight”, and “anga” which means “limb”. Each limb prepares you for the next, and the “asanas” or physical poses are just one of the 8 limbs. It is very different from the “power yoga” we now associate with Ashtanga.
I took Dharma’s special 2-hour New Year’s Day class today, which in addition to the asanas, featured a Yoga Nidra meditation, Pranayama breathwork, chanting, and singing. It had a little bit of everything, including fun too, made so by Dharma’s endearing and slightly devilish personality. The class was packed in his palace-like space, with many New Yorkers besides myself, feeling this was the place to start the new year.
Read our interview HERE.
JANUARY 2: IV DRIP THERAPY
Intravenous vitamin (IV) therapy has become increasingly popular in the wellness world. Delivering essential micronutrients directly into the bloodstream gives a supercharged infusion of essential vitamins and minerals targeted for better metabolic function and sleep, improved athletic performance and recovery, and overall relaxation and wellbeing.
I headed over to Restore Hyper Wellness this afternoon for an IV blend known as the Myers Cocktail, just one of the many offerings on their IV menu. The Myers Cocktail has been around since the 1960’s, originally created by Dr. John Myers, MD, who first introduced vitamin and mineral IV therapy for chronic medical conditions. It is still the drip of choice because of its numerous health benefits.
The classic Myers Cocktail IV drip is a megadose blend of Vitamin C, B-Complex, B12, and minerals that include magnesium and calcium. Some IV drip bars add other minerals like Zinc and Glutathione. This potent cocktail is known to increase energy levels, boost the immune system, reduce stress, improve cardiovascular function, speed up metabolism, and rehydrate the body. What a way to start the new year! And for those who may have partied a little too hard this holiday season, it’s revitalizing properties support the body’s natural alcohol detox process.
Our friends at Restore are offering a special deal right now for first timers. Get 50% off any IV signature blend, which includes the Myers Cocktail, regularly $293 now $146.50!
JANUARY 3: INFRARED SAUNA
Saunas have long been a fixture in gyms and spas, and sweating is recognized as a detoxifying and restorative treatment for mind and body alike. Infrared saunas are relatively new however, different in that far infrared heat penetrates the warms the body from the inside out – as opposed to traditional saunas, which are the other way around. A far infrared sauna heats the body directly, rather than warming the air. This method allows heat to penetrate deeper into tissues, and stimulate the body’s thermoregulatory response to induce a deep, detoxifying sweat.
The benefits of sweating are numerous for overall health and well-being. The deep penetrating infrared heat reduces tension, improves circulation, lowers cortisol, and boosts endorphins. Infrared heat has a pain-relieving effect as well, as it increases blood flow, warming and loosening up muscles.
I got my sweat on this morning back at Restore Hyper Wellness who we have partnered with this week. Any core services like the infrared sauna that are regularly $63, are now $35! I’ll be checking out many of the plethora of offerings on their wellness menu like Cryotherapy, Red light therapy, Compression Therapy, IV Drips, Hyperbaric Oxygen Therapy, NAD+, IM Shot Therapy and more!
JANUARY 4: NAD+ IM SHOT
NAD+, or Nicotinamide Adenine Dinucleotide, has become one of the most buzzed about longevity supplements, and one I really wanted to give a try this month. Every cell in the human body contains this organic molecule which plays a crucial role in hundreds of basic cellular functions throughout the body.
NAD+ levels decline as you age, and NAD+ IM Shot or IV Therapy gives an instant boost that optimizes mitochondrial functions to increase energy levels and improve mental clarity, regulate metabolism and improve digestion, boost the immune system, and reduce pain and inflammation. With seemingly endless benefits, it has become one of the most popular anti-aging supplements.
NAD+ injections are not cheap, however. While a single shot can provide a temporary energy and mood boost, the benfits typically lasting a few days to a week, ongoing administration is needed for sustained and long-term benefits. NAD+ is also available in a nasal spray and patch.
I had a NAD+ shot this afternoon, and definitely felt it flooding my system right away. In fact it gave me a little buzz, and was the perfect boost to take down the Christmas tree. I’ll let you know at the end of this 31 days, however, what of the many advertised benefits I actually experienced, and how long they lasted.
JANUARY 5: HYPERBARIC OXYGEN THERAPY
The last time I was in this Hyperbaric Oxygen Chamber at Restore Hyper Wellness was right after my back surgery. Hyperbaric Oxygen Therapy (HBOT) is often prescribed after surgery because in the chamber atmospheric pressure is increased two to three times normal levels, which pumps more oxygen into the bloodstream. This heightened oxygenation promotes cellular repair, reduces inflammation, and stimulates the production of stem cells, which play a crucial role in tissue regeneration. The increased oxygen supply also enhances circulation and helps combat infection by boosting the immune system.
All these benefits have made Hyperbaric Oxygen Therapy extremely popular for overall wellness, which can also include increased energy, improved cognitive clarity, better sleep, and overall wellbeing. The anti-inflammatory effects of HBOT have been shown to help improve athletic performance and reduce recovery time. The extra oxygen in the bloodstream can also improve aerobic capacity and endurance. It is also just very peaceful to be inside what feels like your own private airplane, relaxing on a flat bed with pillows and blankets, and the soft hissing sound of oxygen pumping in, secluded from the outside world for 60-90 minutes. That in itself is a restorative treatment.
JANUARY 6: RED LIGHT THERAPY
Red Light Therapy is an innovative, modern medical therapy that uses low levels of red or near-red infrared light to penetrate the skin. The mitochondria convert those light particles into the energy source for all your other cells, strengthening and helping them repair and rejuvenate quicker. Originally Red Light Therapy was used by NASA to help heal astronauts’ wounds, and while NASA did not discover Red Light Therapy, it is credited for the research and development of this treatment.
Red Light Therapy can have a multitude of health benefits that include increased collagen production and better skin, faster muscle recovery, reduced inflammation, more energy, boosted mood, and improved sleep. I stepped into the red room at my local Restore Hyper Wellness for a 10 minute dose which is all you really need to experience the benefits. While I can’t personally vouch for them all, I know it’s one of the most booked treatments there. What I will say was on a cold night, it was a quick, deep penetrating, and relaxing way to warm up… and wind down.
JANUARY 7: OSTEOSTRONG
As menopause has ceased to be a taboo topic and become part of the health and fitness conversation, various workout programs have launched addressing bone density, osteopenia, and osteoporosis. The best way to combat bone density loss is with strength training, as well as improving balance and posture, and OsteoStrong was created specifically for that.
Before the age of 30, our bones constantly regenerate, giving us a completely new set of bones every 7 years — a process called osteogenesis. At around the age of 30, the process slows down and we begin to lose bone density. This bone loss, can lead to osteopenia and osteoporosis.
OsteoStrong is a unique system for developing your skeletal strength that uses a series of robotic musculoskeletal machines that trigger bones to regenerate naturally again. They target four areas of the skeletal system, and as you put the force of your weight and strength against these machines, that force stimulates the bones to begin osteogenesis. In just 15-minutes a week, one can see improvements. I visited OsteoStong Park Avenue today where the owner offered me 4 weekly sessions so I might see those improvements.
And the sessions don’t just include the workout. In addition, OsteoStrong offers a suite of wellness modalities and products that enhance recovery, provide pain relief, reduce inflammation, increase circulation, stimulate healing and more. My session today included Normatec compression therapy, Red Light Therapy (see yesterday), PEMF electromagnetic therapy, and Avacen Thermo Therapy – all of which could be separate treatments in themselves, but were combined into one 20-minute relaxing cool-down. More to come on those modalities this month!
JANUARY 8: CRYOTHERAPY
As an athlete, cryotherapy has become a regular part of my recovery routine. The translation of cryotherapy is literally cold therapy, which like ice, is a proven analgesic and anti-inflammatory for post-workout recovery and injury prevention. You enter a cryochamber for 2-3 minutes and are exposed to arctic temperatures of -230°F chilled by liquid nitrogen gas.
Previously, an ice bath was the go-to cold therapy, but cryotherapy offers the same therapeutic benefits and is much more bearable than an ice bath. Because there is no moisture in the chamber, you actually don’t perceive the cold to be as extreme as it is.
Besides a treatment for sports injuries and chronic pain, cryotherapy has other physiological benefits as well. With exposure to such extreme cold, the body goes into survival mode. There is increased oxygen production, and the circulatory system kicks into high gear. The best part of the treatment is the endorphin rush that happens afterwards as adrenaline floods the system. No wonder everyone is “buzzing” about it — cryotherapy provides a natural high.
JANUARY 9: COMPRESSION THERAPY
Originally used as a powerful tool to treat a multitude of circulatory and venous conditions, compression therapy has become a favorite of athletes looking to optimize performance. The dynamic pneumatic compression of the leg sleeves boosts the lymphatic system and helps flush out lactic acid – the cause of muscle soreness and fatigue. Additional benefits are increased flexibility and range of motion.
Compression sleeves are omni-present these days, and have been an add-on to many of the wellness treatments I’ve received so far. The big name in compression, NormaTec, also manufactures professional quality, compression therapy sleeves designed for home use. Like many of these recovery tools, compression therapy is very relaxing for overall wellbeing too.
JANUARY 10: STRETCHLAB
We all know the importance and benefits of stretching, and at StretchLab their highly trained “Flexologists” do it for you. Each one-on-one 50 minute session provides a comprehensive full body stretch that focuses on all major muscle groups and extremities.
Proprioceptive Neuromuscular Facilitation (PNF) is the method used at StretchLab. It is a therapeutic technique that combines muscle contraction and passive stretching to improve range of motion, strength, and flexibility, while also loosening tight muscles and easing stiff joints. PNF works by stimulating sensory receptors (proprioceptors) in muscles and tendons to relax them, allowing for deeper stretches and improved neuromuscular control through specific movement patterns and resistance.
There are a number of one-on-one assisted stretching studios and chains across the country. I went to StretchLab this afternoon. My back was really sore from pushing it on the spin bike when I arrived, and I was not expecting much pain relief from stretching. About halfway through the session, however, my body began to feel much more relaxed and I’m happy to report I was pain-free when I left.
JANUARY 11: RUN… WALK… HIKE
There is really nothing like getting outside, breathing fresh air, and going for a run. For me it’s the purest workout for body and soul. I went for a run this morning, feeling appreciation for the gift of a beautiful day. I don’t run far or fast, but even if I just walk, distance or speed doesn’t really matter.
So whatever form of movement you like to do — walk, run, hike — when nature gives you a gift, say thank you by taking advantage of it. It comes with the bonus of a hit of dopamine and serotonin that gratitude releases… and it don’t cost a thing!
JANUARY 12: FREQUENCY BREATHWORK
I visited Frequency Breathwork in 31 days of Fitness 2023. It was located then in a space hard to imagine existed in NYC — a geodesic canvas dome inside a building on West 27th St, designed like a sweat lodge, with sage burning, the floor covered in fake fur rugs, and a psychedelic light show on the ceiling. Headphones on and immersed in this environment, Co-Founder, Vivian Rosenthal led a breathwork session, while she chanted, played drums and gongs, and channeled various ancestral and animal spirits to aid in creating and a powerful and healing energy flow. If it sounds far out and psychedelic, it was, as the particular style of rhythmic breathing we did can induce altered states of consciousness.
That space has since closed, and although Vivian still teaches at various locations and retreats, she recently launched the Frequency Breathwork Coaching App. Beyond the Psychedelic Breathwork practice, there is breathwork for anxiety, healing, energy, and more. The app gives you a daily video-based breathwork session, and uses AI for giving personalized feedback.
I have been using the app for the last week, doing a short morning session and then evening reflection, and have been amazed by how personal, compassionate, and comforting that AI feedback has been. The reason, Vivian told me, “I trained the AI with over a hundred pages of my writing on breathwork, space holding, and healing, so it’s authentic and in my voice — the type of guidance and feedback I would give in person.”
Each session is designed as a complete experience — from the opening intention through the active breathing to the integration. The app tracks your progress over time, so you can see how your practice is evolving and what is shifting in your nervous system, your energy, and your overall wellbeing. It’s like having Vivian in your pocket, and with the AI component, really does feel like she’s right there.
JANUARY 13: COLON HYDROTHERAPY
Green Star Wellness is more than just a wellness center. It is a spiritual sanctuary where a profound transformation of the mind, body, and soul can take place. It was founded by Alexanda Defacio, who is a holistic therapist, reiki master, licensed colon hydrotherapist, lymphatic drainage masseuse, and modern shaman trained in ancient Ayurvedic medicine. Born in Sao Paulo, Brazil, she has called New York City home since 1997, where she has been practicing the healing arts for almost 30 years.
Green Star Wellness offers a full spectrum of holistic treatments that blend the time-honored practices of ancient wisdom with the precision of modern technology. Wellness services include colon hydrotherapy, lymphatic colonic, ozone therapy, ear candling, shamanic healing, and more, with the mission to guide you on a journey of deep healing and renewal.
I had a colonic — or colon hydrotherapy as it is also known — last night with Alexandra, a completely different experience from the clinical one I had previously at another place. Alexandra prepares the body with lymphatic massage, breathwork, and essential oils to relax you before the colonic begins, which is a gentle cleansing of the large intestine via the rectum, using warm, filtered water.
Undigested foods cause mucus to buildup in the colon, which produces toxins. By removing the waste material from the colon, a detoxification process is started which supports the liver and lymphatic detox pathways; reduces toxic load in the digestive tract; supports immune function by creating a healthier gut environment; reduces bloating and water retention. Some people report experiencing more mental clarity, an emotional release, and reduced brain fog – among other things.
This was my third colonic with Alexandra, and each has been different, depending on the season and what she senses my body needs. I always leave feeling great, refreshed and relaxed. Alexandra has a unique ability to intuitively sense the vibration of the body, which assists her in guiding and addressing everyone’s unique imbalances in their energetic, emotional, and physical bodies. It’s the perfect cleanse to start the new year.
JANUARY 14: BIOCHARGER
Scientific evidence has proven the existence of a subtle energy field around all living organisms, similar to the energy field recorded using thermal imaging technology. When optimal, this energy regulates cellular functions. But if it’s lacking or imbalanced, it causes cellular dysfunction, disrupting the body’s skeletal, muscular, and nervous systems. BioCharger is a subtle energy revitalization platform designed to correct that imbalance.
BioCharger uses four types of transmitted energy — light, voltage, frequencies, harmonics, and Pulsed Electro-Magnetic Fields (PEMFs). Users experience a customized electromagnetic field that bathes the body in frequencies designed to address specific issue such as pain, circulation, energy, anxiety, sleep, recovery, and more. A touch-free, safe, rejuvenating full-body treatment, BioCharger delivers a full spectrum of health benefits, improving overall wellbeing.
With an extensive menu to choose from, I opted for the 10 minute 5-hour energy boost this morning at OsteoStrong (see Day 7), and did feel invigorated. In fact, I didn’t need my usual mid-morning coffee until mid-afternoon. Now, I’m eager to try some of the other frequencies on the menu.
JANUARY 15: PEMF THERAPY
Pulsed Electromagnetic Field (PEMF) therapy is a gentle, non-invasive treatment that uses electromagnetic energy to help your body heal faster. Healthcare providers have been using this technology since its FDA approval in 1979 to speed up tissue and bone healing by boosting cellular energy and function. The benefits of reduced inflammation, pain relief, and improved circulation, haVE made it a popular treatment for overall wellness as well.
PEMF therapy works by sending low-frequency electromagnetic pulses into the body, stimulating cells to repair themselves, leading to faster recovery from injuries, better athletic performance, and calming the nervous system for improved sleep and stress reduction. The pulses open UP tiny channels in your cell membranes and this activation helps stimulate cell metabolism, growth, and the inflammation response. This process also improves circulation, and reduces swelling.
I have been using a PEMF mat at OsteoStrong, which is part of their post workout recovery modalities offerings. There a numerous PEMF available for home use from wellness brands like Higher Dose and Current Body that combine infrared heat technology with PEMF to relax muscles, boost circulation, and enhance recovery even more. I want one!
JANUARY 16: GYROTONIC®
The Gyrotonic Expansion System® is a revolutionary movement method that draws from key principles of Tai Chi, yoga, dance, swimming, and gymnastics. Exercises are performed with spherical awareness and circularity — unlike most conventional exercises which are unidirectional or isolated movements — that create a bridge and flow between contraction and extension, allowing the joints to move through a natural range of motion without compression.
The Gyrotonic® equipment has a vintage look but a modern design, crafted from wood and metal, something like a cross between Pilates and Universal machines. The apparatus is designed to allow unrestricted movement that builds coordination, strength, and increases flexibility. With Gyrotonic® exercise, major muscle groups are worked independently and in an integrated manner, simultaneously stretching and strengthening the entire body.
I had a one-on-one session this morning at Eastside Gyrotonic® with studio founder Leslie Davenport, who discovered the method after 20 years of classical ballet experience. Her understanding and compassion for the body were enriched when she broke her back, and Gyrotonic® exercises proved to be the only modality of recovery that allowed for the full reawakening of her spine and body. Of course, I can relate to this, and wish I had discovered Gyrotonic® earlier in my rehab from back surgery to regain the mobility in my spine I still need. Gyrotonic® is “so rehabilitative and injury preventative,” says Leslie, “and when you get in the flow, it is a wicked workout! You get your sweat on, you get your cardio on – and it’s fun!”
JANUARY 17: BODY WRAP
Day 17 brought me to Oasis Day Spa for their detoxifying, hydrating, and revitalizing “Purity Wrap”, where I was covered in a green paste of nutrient-rich seaweed and peppermint, then cocooned in a mylar wrap to absorb it all in. I wasn’t planning on doing what I would call a beauty treatment in my 31 Days, but when spa owner, Bruce Schoenberg, suggested it, and said his Spartan athlete wife was a devotee for post-race skin and body recovery, I said sign me up.
Seaweed and peppermint offer a host of different benefits for the skin and body. Seaweed’s minerals and amino acids, combined with peppermint’s circulation boost, help tighten skin, reduce cellulite appearance, and improve elasticity. The warm wrap opens pores, allowing the nutrients of the seaweed and peppermint oil to penetrate, and stimulating the lymphatic system to flush out toxins and excess fluids. The cooling sensation of the peppermint, combined with the warming mylar soothes muscles and reduces inflammation. Plus, it feels great and is very relaxing too, especially when followed by a European Vichy Shower as you lie there to rinse it all off.
Want to try it or any other spa service at Oasis Day Spa? Get 15% off any value Spa Dollar Gift Card with code: BRUCE.
JANUARY 18: CUPPING THERAPY
Cupping therapy is an ancient Traditional Chinese Medicine technique that has been practiced for thousands of years, and become a commonplace modality in traditional medicine, often used in physical therapy. While the concept is the same, modern cupping therapy uses silicone cups and a hand pump to apply them, while traditional Chinese medicine uses glass cups and fire to create the suction. While I have had cupping many times myself in PT, with 4-6 cups applied in one targeted area, I had never experienced full body Chinese fire cupping until this afternoon with I’m guessing 30 cups from head to toe!
Regardless of the technique, the way cupping works is suction is created in the cup to draw the skin into it. The increase in blood flow helps release fascial adhesions or knots, which decreases pain, and increases mobility and flexibility. In Chinese medicine those knots are called “stagnation” and represent a blockage of Qi – the vital energy or life force in Chinese philosophy and medicine. The color of the circular marks left behind, which can range from pink to a dark purple, are an indication of how much stagnation was present and brought to the surface. Cupping supports the body’s natural detoxification process, while improving circulation and reducing inflammation.
While Cupping is commonly used to treat pain and tension, it is also used to treat a host of other chronic health issues including rheumatoid arthritis, asthma and other breathing issues, gastrointestinal disorders, headaches and migraines, and hypertension.
And as I did today at the Yihan Spa, full body cupping can be like a full body massage, relieving pain and tension, while restoring the body’s energy pathways and flow. Although be prepared for the marks might leave behind. Weirdly it’s my legs that are covered in the telltale signs of blocked Qi. Good thing its winter and no one is seeing them!
DAY 19: GRASTON / GUA SHA
Medieval torture or therapeutic healing method? The Graston technique feels like a bit of both. Six stainless steel tools, in different shapes, sizes, and bevels designed to break up scar tissue and fascial restrictions, are a recovery tool utilized by chiropractors, osteopaths, and physical therapists to stimulate the healing process.
According to Dr.Peter Duggan, D.C., CSCS of Fuel Sport & Spine, “The tools pick up tissue differently than my hands. They are especially effective in treating sports injuries such as plantar fasciitis, IT band syndrome, Achilles, rotator cuff, calf and hamstring injuries.” While I can attest the method is extremely effective, the scraping of a metal tool across inflamed muscles is the definition of ‘no pain, no gain’.
Similar to Graston is Gua Sha, the tools for which have been adapted for home use and overall wellness. Many athletes turn to Gua Sha as an alternative to traditional deep tissue massage. Gua Sha can help restore functional movement patterns. But it also stimulates lymphatic drainage, supporting detoxification and boosting immune function, and activates the parasympathetic nervous system, helping to reduce stress and improve sleep.
Beauty brand Costa Brazil sells their own exclusive surgical grade stainless steel massage tool, that when used in combination with their Kaya Jungle Firming Body Oil, adds an olfactory experience to this whole body restorative treatment.
JANUARY 20: MUSHROOM COFFEE
Many of us love our coffee, but not the jitters, and mushrooms have become the new way to have your coffee and drink it too. Mushrooms have been used for centuries to support energy, immunity, clarity, and calm. Popular coffee brands and superfood creamers like Four Stigmatic, MUD\WTR, Laird Superfood, Ryze, and Anima Mundi – I’ve got them all in the cupboard — feature a blend of mushrooms like Reishi, Chaga, Maitake, Cordyceps, and Lion’s Mane that support the body’s stress response and overall wellbeing.
Mushrooms are adaptogens, natural substances from plants and roots believed to help the body regulate cortisol, manage stress, and restore inner balance by normalizing physiological functions, that also include our immune, cognitive, and digestive systems. For example: Reishi helps regulate cortisol levels, reducing stress and promoting relaxation; Lion’s Mane is used to improve memory and mental clarity; Chaga is rich in antioxidants, and traditionally used to enhance energy and support overall wellness
Mushrooms do have a distinct flavor. My favorites add cacao for a chocolatey taste, which is also rich in antioxidant, mood boosting compounds. While each cup of mushroom coffee has about half the caffeine as a regular cup, you still get the energizing benefits, but it’s a slower build that won’t shoot you up – and drop you down.
DAY 21: ROLFING®
Rolfing® is a technique of bodywork I have heard about for years and always wondered what it was. Especially popular in the 1970s, it has recently seen a renewed interest. Rolfing® Structural Integration is a system developed by Dr. Ida Rolf in the 1930’s that uses hands on manipulation of the body’s connective tissue, or fascia, to release restrictions and realign the body. It is distinct from massage, focusing on structural alignment rather than muscle relaxation.
There is fascia attached to every muscle, tendon, ligament, bone, and tissue in your body. Rolfing® works on this weblike complex of connective tissues to release, realign, and balance the whole body. Typically done in a series of 10 sessions, each focuses on one particular area of the body as it relates to the whole, and aims to create more efficient movement, reduce chronic pain, and enhance overall wellbeing.
Beth Franzese has been a Rolf® practitioner for 40 years. When you type Rolf NYC into Google it is her name that comes up. I reached out and had my first session last night. The first thing she did was look at my posture. She told me that like most humans, “your head is a little forward, chest a little dropped, and traps a bit engaged — because we are always leaning forward on our phones, computers, eating, you name it”. Then she went to work on my pecs with a very deep, long, slow, and drawn out stroke. “Tissue can only change so fast, so we move it slowly. It relaxes the nervous system even in a painful session”. When I stood up I felt the difference instantly.
“We look at the body as a whole package. Each symptom is part of a larger pattern, and lasting relief can only occur if the whole pattern changes. In the ten basic sessions of a Rolfing® series, we work through the body systematically.” So while it was my back that was hurting, Beth worked primarily on the front of my body.
Rolfing® has a reputation for being extremely painful, which it can be depending on the practitioner and how restricted the fascia is. Some areas were more painful for me than others, but not intolerable, although I did feel a little beat up when I got home. My pecs were still a little sore this morning, but overall my body felt much more relaxed. I would be interested to see what kind of lasting structural changes could happen over 9 more sessions.
JANUARY 22: JOURNALING
Journaling is a simple and easy way to help improve our mental health and overall wellbeing. The act of writing down issues we’re facing, problems we’re having, and goals we want to achieve, helps us process thoughts and understand our feelings. When we’re stressed, it feels like everything’s out of control, but journaling is a tool that can put things into perspective. The externalization lets us view those issues in an objective way and make the overwhelming seem manageable.
“Boosting your mental wellbeing can be as simple as taking a moment to reflect on your daily wins, big or small”, says Jasmine Eskenzi, Founder and CEO of The Zensory, an app designed to improve focus, creativity, relaxation, and positivity. “At the end of each day, jot down three positive moments or things for which you are grateful. The idea is to find happiness in the little things, acknowledging your worth, and appreciating the effort you put in.”
So you’re not just staring at a blank page and wondering where to begin, there are many journals with questions and prompts to help get you started… some in as little as 5 minutes a day. HERE are a few we like.
JANUARY 23: CRYSTAL BED
While this treatment at Body Mind Salt, where I visited today, is called “Crystal Bed“, this custom biomat is actually 8 healing therapies in one. An FDA-approved medical device for pain relief, the Crystal Bed features:
HOT STONES
Natural gemstones release far infrared rays and negative ions when heated to relieve tension.
CRYSTAL LIGHT THERAPY
7 flex lamps with high-quality clear quartz Vogel crystals pulse chakra-specific frequencies.
FAR INFRARED (FIR)
Deep penetrating heat that warms the body from the inside out (see Day 3) to relieve stiffness and joint pain, and relaxe muscles.
NEGATIVE IONS
Naturally emitted from gemstones, negative ions increase oxygen flow to brain to improve mood.
PHOTON LIGHTS
Reaching just below skin surface, photon lights penetrate cellular level to rejuvenate skin and promote overall wellness.
PEMF (PULSED ELECTRO-MAGNETIC FIELDS)
A gentle, non-invasive treatment that uses electromagnetic energy to help your body heal faster (see Day 15).
CHAKRA BALANCING
Brings your body’s energy centers, also known as chakras, back into balance to increase energy flow.
SOUND MEDITATION
A specially curated orchestration of sound therapy tones produces a deep and relaxed state.
Body Mind Salt describes the Crystal Bed as “1 Magic Session” — and lying there for 30 minutes with all these modalities happening at once, I really felt like it was! Body Mind Salt offers both traditional and far out wellness therapies, three of which I tried today. Just wait until I tell you about the SoundBed™ tomorrow…
JANUARY 24: SOUNDBED™
After the Crystal Bed yesterday at Body Mind Salt, I moved over to another bed, the SoundBed™, for a whole other immersive experience. SoundBed™ combines full body vibration therapy with sound therapy – vibroacoustics – and the entire bed vibrates with the frequency of the tones. The bed’s vibrations are synchronized with these sounds, engaging multiple senses as you both hear and feel them, and creating a state of deep relaxation.
The SoundBed™ at Body Mind Salt offers a menu of different “intentions” for your session like “Hypnosonic”, “Pulse Synaptic”, “Chakra Balancing”, and “Awakened State”. The owner of Body Mind Salt had chosen “Aum” [136 Hz] for me programmed “to attune to the frequency of life with deep alignment, balance + universal connection.” I can’t say it did all that, but I did find the vibroacoustics very relaxing, literally shaking the stress out of me into a state of calm.
JANUARY 25: FOAM ROLLING
Foam rollers come in all shapes and sizes, varying in length, thickness, density, and textures. There are ones that vibrate too. Foam rolling is a self-myofascial release (SMR) technique that can be done before a workout as a warm-up, or after as recovery, to reduce muscle tightness, decrease inflammation, and improve range of motion. Foam rolling benefits overall wellness by boosting blood circulation, enhancing lymphatic drainage, and releasing metabolic waste like lactic acid from muscles.
Despite the benefits, foam rolling is one of those activities like stretching, that we know we should do, but don’t always make the time to do. The good news is you really only need 10 minutes, and there are lots of quick videos to guide you through. I found a good one this morning on YouTube, The 8 BEST Foam Rolling Exercises by Lindsey Bomgren of NourishMoveLove. If you’ve got the Peloton app, there are foam rolling workouts there, and on many of the other fitness apps as well. And there are even apps just for foam rolling, like the Foam Roller Workout, targeting any specific goal you might have.
JANUARY 26: REIKI
Reiki is a Japanese energy healing technique developed in the early 1900’s, which seeks to harmonize the body, mind, and spirit. The word Reiki comes from two Japanese words: Rei, which means divine, and Ki, which is Chi, or our “life force energy”. So Reiki can be translated as “spiritually guided life force energy”, and it has been shown to have significant benefits for both physical and mental wellbeing.
Lying on a massage table, the Reiki practitioner places their hands either on or just above you, clearing energy blockages that can cause physical or emotional distress, and helping to shift the body from a stress to a restorative state. Trying to explain what it is in a logical way is a bit of a challenge, but Reiki has helped countless people heal and recover from both physical and emotional pain and discomfort. I tried it last week, the Reiki energy guided by Nitya Vink, who has been practicing Reiki for more than 20 years, and I experienced those benefits firsthand.
“With Reiki energy I can feel if there is a disturbance in your energy body”, says Nitya. “With my hands off, I scan through all the layers of your being to see if there are disturbances within your biofield. If we can locate disturbances, we can help shift them, and convert negative into positive energy. Reiki energy has a divine intelligence of its own. You might feel it as I activate it. Not my energy, just the energy of the divine source.” Nitya explains this metaphysical practice so matter of factly, but she does a lot of corporate work with C suite executives, especially in finance, which has informed how she speaks.
Without going into too much detail, lingering pain from back surgery almost a year ago, and the stress that has caused me, along with other contributing factors, were what I was hoping to alleviate to some extent in this session. I shared those objectives with her in a call beforehand. When she asked if she could access my energy field remotely before the session to prepare, while being slightly skeptical, I was somewhat nervous at the same time. We all have our guard up, and I wasn’t sure I wanted to let mine down. I will say her read was spot on.
The session began with Nitya sitting at my head and “sending Reiki energy into your biofield.” That was followed by a guided meditation to help relax, and stop thinking about everything else outside of the room. As I listened to her voice, I began to drift off. “As we do that” she explained, “brainwaves go from beta state, our conscious state, into alpha, where you feel much more calm and relaxed. Brainwaves then go down again into theta brainwave state. You almost feel like you are floating. The same thing happens when you are falling sleep. When that happens your body’s innate system for healing begins to kick in. That’s why we need sleep. That’s when healing happens. Reiki is just helping you do what your body needs to do.”
Nitya has a very warm, safe, and comforting “energy”, and I felt very relaxed both physically and emotionally which progressed throughout the session. Do I feel miraculously cured? No, but are there takeaways from the session I have incorporated into my daily life since? Yes. Would I like to do this again or regularly with Nitya? Absolutely.
JANUARY 27: GLOBAL WELLNESS SUMMIT
The Global Wellness Summit (GWS) is an annual four-day meeting where leaders from business, government, academia, and science come together to shape the interconnected world of wellness. A lightning rod for innovative thinking, ground-breaking research and powerful, productive networking, the Summit joins together the leading minds in the business of wellness and prevention across all eleven sectors of the multitrillion dollar wellness economy.
Each year GWS publishes the highly anticipated The Future of Wellness Trends report, inviting the media to an all day conference to learn more about each trend in depth with leaders in the industry. The unveiling of the 2026 Trends was today, which I had the opportunity to attend on Day 27 of 31 Days of Wellness. Based on insights from hundreds of global experts, the 150-page Future of Wellness report features a comprehensive forecast of the trends that will shake up health and wellness in 2026 and beyond. And the top 10 are:
1. Women Get Their Own Lane in Longevity:
Men Have Dominated the Longevity Market, but the Future Is Female.
After years of a men-focused longevity market, emerging studies show women age differently, identifying the ovary as playing the central role in women’s overall health. In 2026, the industry will shift to address women’shealthspan, with diagnostics and interventions targeted for every life stage.
2. The Over-Optimization Backlash:
Pushing Back on Peak Wellness
We’ve tracked our steps, scored our sleep and hacked our biology— and created a culture of constant self-surveillance. In 2026, the next phase of wellness moves beyond performance, towards emotional repair, nervous-system safety and embodied care.
3. The Rise of Neurowellness:
Regulating the Nervous System for a New Era of Human Wellbeing
The rigors of modern life result in the constant engagement of the nervous system. Neurowellness is an emerging field focused on ensuring that the regulation, recovery and resilience of this system is optimized throughout life.
4. Fragrance Layering:
Crafting the Scent of Self
Fragrance layering—the art of combining scents to create unique, personalized identities—is redefining how we express and signal personality, curate our moods and engage with others.
5. Ready Is the New Well:
Preparing for Climate Disaster Is the New Preventative Wellness
Just as preventive medicine once transformed healthcare, disaster readiness is becoming the next evolution of everyday resilience, where having a disaster plan is as essential as having a fitness plan—and the implications for the global wellness economy are vast.
6. Skin Longevity Redefines Beauty:
Move Over Anti-aging: Innovations in Skin Regeneration Usher in a New Era
Skin longevity reflects a new paradigm in skincare, one rooted in preservation rather than reversal. By prioritizing long-term skin health, resilience and function, it reframes beauty as an ongoing, proactive practice informed by science, biology and whole-skin wellbeing.
7. The Festivalization of Wellness:
A New Wave of Healthy, Wild, Cathartic Wellness Raves and Gatherings
Inspired by festival and rave culture, these energetic, community-driven gatherings prioritize collective experience over individual optimization, participation over perfection, and joy over discipline. By making wellness social, expressive, and culturally relevant, these events are redefining health as a shared, identity-shaping experience rooted in belonging and sustainable joy.
8. Women & Sports: The Revolution Continues:
More Women Become Empowered as Athletes as the Women’s Sports Economy Booms
From superstar global athletes to a berth of new leagues, women’s sports are on the rise—and brands would be smart to hop on this bandwagon.
9. Tackling Microplastics as a Human Health Issue:
We’ve Grasped the Severity of the Microplastics Crisis; This Year Is About Action
We have lived through decades of detox trends, many of them superficial. This moment is different. Microplastics are now measurably present throughout the human body and increasingly linked to inflammation, hormonal disruption, and cognitive strain. Detox is shifting from wellness rhetoric to a legitimate public health priority—one in which the wellness sector is positioned to move from awareness to action.
10. Longevity Residences:
Healthspan Finally Hits Home
Longevity residences are emerging as the next frontier in wellness real estate, designed to support longer, healthier lives through the integration of preventive medicine, personalized diagnostics, biohacking, AI-driven health tools and wellnessdriven living environments.
More to come on all of these as the year continues!
JANUARY 28: SALT CAVE HALOTHERAPY
Salt cave halotherapy, or dry salt therapy, is a natural and holistic treatment recognized primarily for its benefits to the respiratory system. Salt is naturally an anti-inflammatory, and inhaling its particles opens up the lungs to promote better breathing, sounder sleep, and overall wellness. The negatively charged ions in salt are said to improve our health and mood, and are great for the skin as well.
I was back at Body Mind Salt yesterday, one of the few places in NYC that still has a salt cave (along with many of the other treatments we have featured this month) – and what a nice salt cave it is. Whether it was the salt or the environment I can’t say, but the therapeutic effects of the dry salt halotherapy, reclining in a zero-gravity chair, with the bonus of sound therapy, made for a deeply relaxing experience.
JANUARY 29: VAGUS NERVE STIMULATION
The vagus nerve is the longest of the 12 cranial nerves in the body, stretching from the brainstem to the colon. It’s like an information superhighway and plays a crucial role in many bodily functions. One of the essential functions of the vagus nerve is to regulate the parasympathetic nervous system, which is responsible for the “rest and digest” response, and includes calmness, relaxation, and digestion – as opposed to our sympathetic nervous system, which activates our “fight or flight” stress response.
One of the hot new biohack tools are vagus nerve stimulation (VNS) devices which activate the parasympathetic nervous system. Popular brands include Pulsetto, Truvaga, and Nuropod. These non-invasive wearables use gentle electrical pulses on the neck or ear, controlled via apps, to promote relaxation, boost mood, relieve stress, improve sleep and digestion, and decrease pain. Vagus nerve stimulation also affects the levels of crucial neurotransmitters in the brain, such as serotonin, for improved overall wellbeing.
Still waiting for one of the brands to send me one to demo, I have not tried a VNS device yet, but am eager to give vagus nerve stimulation a try. I’ll be sure to report back as soon as I do. God knows in these turbulent times of “fight or flight”, we could all use a little help from our parasympathetic nervous system.
JANUARY 30: LIGHT THERAPY
While I had light therapy, or chromotherapy, integrated in the Crystal Bed experience at Body Mind Salt on Day 23, today’s treatment was exclusively light therapy with Agnieszka Szablonska at Aum Wellbeing. Agnieszka is a mind-body Bioenergy therapist and a teacher with over 17 years of experience in wellness practices and integrative energy methods.
Light Therapy is a high-performance system of harmonizing the human body’s energy using colored light projection and sound waves, generated by a high-tech bio-energetic device designed to engage and stimulate body restoration and regeneration, detoxification and cleansing, re-balancing and harmonization at the cellular level.
The body has 7 vital energy centers, or chakras, corresponding to 7 glandular centers. These energy centers are aligned along the body and linked by what the Chinese call meridians. Each center corresponds to a dominant color and has its own sound frequency. During the session, a sound wave and several color waves are diffused on the patient’s body. These frequencies stimulate a specific organ or group of organs, and physiological function, to boost immunity, metabolism, digestion, muscular, nervous, and respiratory systems – and also relieve stress, calm the mind, improve sleep, and soothe pain.
The foundational treatment is applied during the first 2 sessions, then specific programs are targeted to your needs. I had my first foundational treatment today. Results are felt progressively and are visible from 4 to 6 sessions so I can’t report on the effectiveness as of yet, but I’m hoping for all of the above! Agnieszka did say I can expect to feel some sort of shift over the next 48 hours. I will report back after my next session.
JANUARY 31: TMPL BATHS
So for the grand finale, I took the plunge — hot, cold, and in between – at TMPL BATHS, a modern sanctuary in the heart of New York. Located inside the beautiful TMPL gym, TMPL BATHS merges ancient wellness traditions and modern luxury — cold plunges, hot tubs, Himalayan salt saunas, infrared saunas, steam rooms — designed to help you relax, recharge, and reconnect. You need not be a member to use TMPL BATHS. Day passes give you access to both the baths and gym.
I started my session with a 49° cold plunge, followed by a soak in the hot tub, which was more like a heated pool, and had a nightclub vibe at a hip hotel. After a dip back in the cold plunge, I warmed up in the Himalayan salt sauna. Other than the single cold plunge, although there are three together, all of these spaces are large enough for a group of people. Bathhouses are popping up all over the city, and have become a new way to socialize with friends. It’s a nice alcohol-free alternative to happy hour.
With the wide range of wellness traditions offered, many of which I featured this month, TMPL BATHS was the perfect place to wrap up 31 Days of Wellness. While I chose the cold plunge, hot tub, and Himalayan salt sauna, others were in the steam room and infrared sauna. What I learned in writing about all these treatments, is many promise the same benefits — reduced inflammation, better circulation, more energy, less stress, boosted mood, improved sleep – so wellness, like fitness, is about your personal preference.
In closing…
I would be remiss not to mention that wellness does not come cheap. It is a modern luxury. In the scheme of things, TMPL BATHS is reasonably priced at $75/day for all you get (hot yoga, hot pilates, and reformer classes are offered too) — considering other luxury bathhouses are much more expensive. My hope, however, is that the wellness boom trickles down to the community level so everyone can enjoy these health and longevity benefits.
