❄️14-Day Cold Exposure Challenge (starts Wed, September 17th) This challenge runs for 14 days (but of course, you can opt in longer!). You will do 3 cold exposure sessions per week. Use the video as guidance: Holohabits – Cold Plunges (Leigh Ewin) ✅ Goals - Build tolerance to cold. - Improve recovery, circulation, mood, and immunity. - Learn how to manage discomfort and adapt with safety. 🔍 Session Structure (Each Cold Exposure Day) 1. Preparation 2. Cold Exposure 3. Post-Exposure Recovery 4. Journal / Notes ⚠️ Safety Guidelines - Do not do cold exposure if you have heart issues, uncontrolled hypertension, or are pregnant (unless cleared by a medical professional). - Never do this alone if using a cold plunge bath. Always have someone nearby. - If you feel severe pain, numbness, or dizziness, stop immediately. - Warm gradually after exposure; avoid hot extremes immediately after cold. 📈 Progress Markers Track these over the 14 days to see growth: - How long can you stay in the cold - How steady your breathing is - How quickly you recover afterward - Changes in mood, energy, sleep, and immune symptoms After each cold session, post in this challenge thread: - “Today was Session X. I felt ___ before, ___ during, ___ after.” - One thing that surprised me was ___. - My goal for next session is ___. Let's do this!

Hi there all, hope there's someone who might help me with my "problem". I've had a comminuted fracture of both fibula and tibia (left leg) like 1cm above ankle in March this year and even though I was able to cut recovery steps to a half (I should still walk with crutches, but I am already biking/swimming/rowing for 2,5 months), my leg mobility (in the ankle) is still on +/- 85% and I have a feeling that recovery speed somehow slowed down in last month or so... Right now it is only about range of motion and bit of swelling (not much - I am aware that the circumstance of my left leg ankle will be bigger due to the implants - it is minor swelling at the forefoot in the evenings, regardless physical activity). What I did (right after the surgery, but stopped already): - high dosage of liposomal D3+K2 (10.000I.U. + 300mcg) - Polyoxidonium - Russian drug developed for astronauts to stimulate grow of bone marrow - pure badger's oil topically - mixture of DMSO/Aloe Vera/castor oil topically - ozone therapy (limb bag) What I do: - liposomal D3+K2 (5.000I.U. + 150mcg) - MSM + liposomal C (normal dosage) - since the surgery - photobiomodulation - red laser light + fermented curcumin - since the surgery - 5K rowing - every day, started 2 months ago - walking - targeting 10K steps as a min, same like before injury - biking - +/- 200K weekly - mechanical stimulation - with Naboso Neuroball halves - daily Anything that I am missing? Anything to correct? BTW, when trying to extend the range of motion above current max. I do not feel any pain, rather tension... Thanks for the hints!

Hi, welcome to our Zoom meeting in a few hours. We will discuss ice baths, cold showers and vold thermogenesis, and you get to ask or share on other topics as well.

Last weekly mastermind call has been uploaded to Classroom section (see Hololife Academy Challenges). You find the full video on habit formation and first challenge, cold shower/ice bath - There is a full written summary on the page as well to save you time. Please watch it and consider joining the challenge - You are as good as your last set! Let's do this together. We will be logging together this and try to do at least 2 weeks on a consistent basis to form a new beneficial habit. Instructions: 1. Download the free Holohabits app 2. Go to Holochallenges section 3. Click "+" – add ice bath and/or cold shower challenge 4. Set the comfortable amount per week 5. Every day mark the challenge done and take optionally a photo of yourself doing the activity and others will cheer you up 6. Do this for 2 weeks, optionally continue longer Developing new habits takes effort: at least 2 weeks to do something new consistently. The key to success lies not in willpower alone but in using specific strategies to make the transition easier. Several core principles, supported by behavioral science, can significantly increase the chances of successfully adopting a new habit. - Start Small and Simple: Break down a complex goal into incredibly easy tasks. For instance, instead of starting with a 5-minute ice bath, begin with just dunking your face in cold water. Setting the bar so low that you can't fail creates a positive feedback loop and a dopamine reward. - Inject into Existing Routines: Attach the new habit to something you already do automatically. For example, do ten squats while your morning coffee is brewing. This "habit stacking" reduces the friction of starting something new. - Consistency Over Intensity: Frequent, small actions are more powerful for building neural pathways than infrequent, intense efforts. This is why consistency is crucial for creating an automatic behavior. - Track and Reflect: The act of measuring a behavior (like sleep, diet, or exercise) directs your attention to it, making you more mindful. This "quantified self" approach is a form of mindfulness practice. Journaling about your progress and feelings is also a powerful tool for reflection. - Leverage Social Support: Humans are social creatures who thrive on community and accountability. Working with others, whether in a group like CrossFit or with a personal trainer, creates positive peer pressure and a support system that keeps you accountable.

Who’s with me? 10 min 40 days 😂🙌 https://www.udemy.com/course/laughter-yoga-for-beginners/?srsltid=AfmBOoo7b6XQQh113wWeCDu_0WrqVHIceb29HZqfpebIy-eNIoW0mrek