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.
