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# 14 Days to Health

## Entry: Signup

High-achieving women don’t have time to feel exhausted. 

This quick, proven reset will help you take back your energy —starting today.

What You’ll Get:

✅ Daily 2-minute strategies to boost your metabolism, balance hormones, and clear brain fog

 ✅ Science-backed, doctor-approved techniques—no fluff, no gimmicks

 ✅ 14 days of email of short video drips to your inbox — because you’re done waiting to feel better

## Claim Your Free Guide

## Step: Day 1 Optimize Your Sleep

Did you know that if you sleep well, you can improve your weight, optimize your performance of your brain and muscles, and balance your stress and appetite hormones?

Here are some tips for better sleep:

1.  Be consistent.  Go to bed and wake up at the same time each day, even on the weekends.

2. Use your bed for sleep and romance only.   Take the reading and the Netflix outside.

3. Reset your sleep wake cycle:   Expose your eyes and skin to 20 minutes of sun every morning.  This exposure tells your brain to make hormones like melatonin that are key to healthy sleep, mood and aging.

4. Create total darkness and quietness in your room when you sleep. Remove all electronics, including your ticking clock.  Use thicker curtains, or eye shades.

5. Avoid exercise vigorously after dinner.

6. Eat at least 3 hours before bed.  Also make sure you have 4–6 ounces of protein at dinner, so you keep your blood sugar level at night.

7. Avoid alcohol. Beer, wine, spirits interrupt your sleep in the middle of the night.

8. Avoid caffeine after noon, since it can also stimulate your nervous system.  Opt for calming herbal teas like chamomile or lemon balm tea.

9. Use orange fluorescent light bulbs in your bedroom, or get a salt lamp. Download a program from [www.justgetflux.com](http://www.justgetflux.com/) for your computer to adjust the blue glow so it imitates the day night cycle, get a similar app for your phone.

10. Massage your feet or do a few stretches to relax your body.

11. Listen to a guided meditation or body scan relaxation CD before bed.

12. If your mind can’t stop turning, write down your worries or your to-do list.

Find a friend to partner up with you for this next 30 days, and see how these little shifts can steer you to a happier, healthier life!

Happy Sleeping!

Dr. Onna Lo

Click below for my Self Hypnosis and Body Scan script for deep relaxation!

## Step: Day 2 Move Your Body

Today, let’s discuss how you can feel more energy.

Physical activity increases your cognitive performances, improve mood, and help you sleep deeper.  It also balances hormones and sustain weight loss.

We have to combat our sedentary lifestyle, start moving, and stopping sitting more than an hour at a time.  Excessive sitting a flexed position can cause back problems.  Watch[Dr. Eric Goodman’s TED talk](https://www.youtube.com/watch?v=BZcZenvWBlg)and learn how sitting negatively impacts our back.

Here are my 2 big tips:

1.  Follow the 25-5 rule.  

- Take a 5-min moving break every 25 minutes.  Go to the bathroom, do 10 reps of push up, [cross crawl](http://www.health.com/health/video/0,,20731383,00.html), a few rounds of [Sun Salutations](http://www.yogajournal.com/slideshow/kundalini-sun-salutation-to-experience-a-spiritual-awakening/#8).
- Use the [Timeout](http://itunes.apple.com/us/app/time-out-break-reminders/id402592703?mt=12)app, or [Workrave](http://www.workrave.org/) app, or [www.protectyourvision.org](http://www.protectyourvision.org/) on your desktop to schedule breaks on your screen on any device.   Check out a popular high intensity circuit training called [7 minute work out](http://well.blogs.nytimes.com/2013/05/09/the-scientific-7-minute-workout/) .  Download the app for [iOS](http://itunes.apple.com/us/app/7-minute-workout-free-daily/id650762525?mt=8)and [Android](https://play.google.com/store/apps/details?id=com.jnj.sevenminuteworkout)and your [Desktop](http://well.blogs.nytimes.com/projects/workouts/).

2.  Increase non exercise physical activities.

- Cut out unnecessary driving by biking, commuting, walking.
- Use a standing desk (make one for cheap) and use a balance ball like the Bosu Balance Ball at your desk to keep your core muscles engaged.
- Find out how many steps you walk per day, and increase it by 1000 steps until you reach 10,000 steps!

Happy MOVING your body!!!

Dr. Onna Lo

Demo for [Sun Salutation](http://www.yogajournal.com/slideshow/kundalini-sun-salutation-to-experience-a-spiritual-awakening/#8).  Click on photo:

[BOSU Balance Ball](https://www.amazon.com/Bosu-72-10850-PKIN-Parent-Balance-Trainer/dp/B00ODWO5RK)

The 7 minute workout by Gretchen Reynolds.  

Picture from [http://well.blogs.nytimes.com/2013/05/09/the-scientific-7-minute-workout/](http://well.blogs.nytimes.com/2013/05/09/the-scientific-7-minute-workout/)

## Step: Day 3 Balance Your Blood Sugar

One of the biggest mistakes people make that zaps their energy is having big ups and downs of their blood sugar.

If you get “Hangry” which is very hungry and agitated, or shaky or weak, or unable to think clearly when you delay eating, then you are at risk for having low blood sugar.

Your body also releases cortisol that slows down your metabolism, and increases your adrenalin. This stress hormone will also make you more anxious and have less mental focus.  Then, we tend to overcompensate for that hunger or low blood sugar symptom by overeating, as a result, it is common to have a yo-yoing effect of blood sugar highs and lows that cause inflammation in our body.

You must stop this yoyo effect, here are some tips:

1.  Limit your sugar intake to 10% of your calories.  Ideally, consume sugar from fruits, natural sweet vegetables like carrots, peas.  Avoid all sweet drinks, or food made with white flour, sugar, sweeteners, or high fructose corn syrup.  Also avoid artificial sweeteners like aspartame.

2.  Start your day with a breakfast high in protein, at least 30 grams.   Consider a protein shake.

3.  Don’t wait until you are starving to eat, eat every 3-4 hours, and have healthy snacks like hummus, nuts and edamame handy.

4.  Always eat a combination of complex carbs (beans, whole grains, roots), fibers, proteins and fats at each meal.

5.  Choose Low Glycemic Index foods that takes longer to break down in your body and cause a slower rise of blood sugar. Usually these are foods high in fiber, like berries, peas, beans, whole grain, steel cut oats, nuts.

So over the next 30 days, change your relationship with sugar.

As you eat less sugar, your body adapts to the effects of a balanced sugar level, and you will have less sugar cravings.  You will feel full more easily.  Your brain and body will also function more efficiently.

Happy Sugar Balancing!
Dr. Onna Lo

#### Shopping List for POWER FOODS

Apples
Yams
Avocado
Kale
Collard Greens
Spinach
Chard
Canned fish: Sardines, Salmon, Chunk Tuna
Almonds
Berries: Strawberries, Blueberries

Walnuts
Black Mission Figs
Pomegranate
Lentils
Whole Grains: Quinoa, Brown Rice, Steel Cut Oats
Broccoli
Cauliflower
Brussel Sprouts
Olive oil: Cold pressed, extra virgin
Garlic
Onions

## Step: Day 4 Journal For 5 Minutes

Journaling for just 5 minutes a day has changed my life.

Keeping a gratitude journal has many benefits, and studies has shown that people who are more grateful for who they are and what they have are

- more hopeful and healthy.
- sleeping better
- have more self-esteem and empathy to others
- less affected by trauma

Here’s how to get started:

1.  Find a notebook.   It is best to use pen and paper.  When you write down something physically, you can register more.  

2. Journal in whatever format you’d like.   It can be expressing with words, or pictures or scribbles. Have fun with it!

3.  Pick the same time every day to journal.  It can be first thing in the morning when you wake up, or before you go to bed at night.  Habit forms easier when it’s related to another habit that you are already doing. It can be right when you wake up, or right after you brush your teeth at night. That way, your habit is being wired together in your brain with another habit that’s formed.

4. Try this exercise by writing down:

- 3 things you are grateful for.
- Something positive that is going on in your life right now.
- Something that you’ve achieved in the last 24 hours.

Celebrate and acknowledge your achievements, even if they are minor tasks.  Acknowledgement creates a healthy dose of positive reinforcement!

Happy Journaling!

Dr. Onna Lo

## Step: Day 5 Hydration Hydration Hydration

Hydration is key to metabolism and detoxification.  It is essential for digestion, skin, joints, energy and regulating appetite.

Here are some tips to have good hydration:

1.  Drink 8-10 eight ounce glasses of water minimum per day, and more if you sweat.  This does not count soups or liquids in foods.  Aim for clear urine.

2.  Start your day with 1–2 glasses of room temperature spring or filtered water in the morning to flush out toxins that have been processed overnight.

3.  Carry a 24 – 36 ounce glass or stainless steel water bottle and either refill it 2–3 times, or pre-fill a few bottles and leave them where you sit.

4.  Flavor your water with slices of lemon, or strawberries, cucumbers, pineapples, oranges, or mint sprigs.  Or make herbal tea.  See links to my favorite cooling [SPEARMINT TISANE recipe,](https://onnalomd.com/a-summer-spearmint-tisane-recipe/) and my warming [YOGI TEA recipe](https://onnalomd.com/an-immune-booster-yogi-tea-recipe/) which I sip throughout winter to boost my immune system.

5.  Drink between meals so you don’t dilute your stomach acid or digestive enzymes.

6.  Use a water filter to remove pathogens or chemicals or heavy metals.  The Environmental Working Group (EWG) found that roughly 85% of the population was using tap water laced with over 300 contaminants. Check out The EWG’s [Water Filter Buying Guide](http://www.ewg.org/report/ewgs-water-filter-buying-guide) to learn more about the options that will work best for your specific needs. Find one that is NSF certified.  A good one is [Aquasana](http://www.aquasana.com/drinking-water-filter-system), and a reasonably priced one is [Berkey Filters](https://www.berkeywaterfilter.com/).

7.  DO NOT DRINK BOTTLED WATER. It’s not safer. And it creates enormous plastic waste burden to our environment.

8.  Put stickers with positive affirmations or beautiful images on your water bottle or cup. According to Dr. Emoto from Japan, beautiful sounds, prayers and imagery can positively affect water.  See how he photographed the frozen water in[this video](https://youtu.be/wA1nsZMDMiw), and see those beautiful pictures [here](https://youtu.be/tAvzsjcBtx8).

Happy Hydrating!

Dr. Onna Lo

## Step: Day 6 Eating Organic

Do you want to get more out of your food, such as more nutrients and antioxidants, and less toxins for your body to process?  Make the choice to eat organic. This is why:

1. You get more nutrients and flavors

Fruits & Veggies:

- Higher level of antioxidants and micronutrients like phosphorus
- Less pesticides
- More seasonally driven, so most flavorful and ripe when you buy them

Animal Protein

- Higher levels of omega-3 fatty acids.
- Lower toxic load from harmful preservatives/additives

2. Less additives, chemicals from pesticides = less toxic load to YOU

3. You are supporting the environment

Organic farming practices reduce pollution, conserve water, reduce soil erosion, increase soil fertility, and use less energy. Farming without pesticides is also better for nearby animals and people.  

4. It doesn’t always break your bank

- Join a CSA service (Community Supported Agriculture). Look [here](http://www.localharvest.org/csa/)for one near you.
- Hit up [your local farmer’s market](https://www.ams.usda.gov/local-food-directories/farmersmarkets) weekly.
- Use [Grubmarket.com](http://grubmarket.com/) for cheap, local, organic produce and get it delivered directly your door!
- Start small by switching to choosing organically from [the DIRTY DOZEN list](https://www.ewg.org/foodnews/dirty_dozen_list.php) provided by the Environmental Work Group, and learn which conventional vegetables are safe and have lower contaminants in[the CLEAN FIFTEEN LIST](https://www.ewg.org/foodnews/clean_fifteen_list.php).

Invest in your health, and consider switching to organic. Being healthy and energized is the ultimate cost savings.

Happy Food Shopping!

Dr. Onna Lo

## Step: Day 7 Healthy Elimination

A good bowel movement is key to good detox. It allows us to eliminate all the toxins from our body, and it also gets rid of unwanted foods and fibers from our system, so it doesn’t sit fermenting in our large intestine, causing bloating and gas and discomfort.

Here are a few Elimination tips:

1. Hydration – drink at least 8–10 glasses of water a day, and more if you exercise and sweat. 

2. Eat at least 50 grams of fiber – including soluble and insoluble fibers.  That’s about 6–8 servings of vegetables and fruits a day.  Or simply add 2 tablespoons of flaxseed to your foods or shakes daily.

3. Movement – 10–15 minutes a day of walking, or any movement that creates more motion in your bowels.

4. Squatting position – simulate a squatting position by using a stool in front of the toilet, or get [a squatty potty](https://www.amazon.com/Squatty-Potty-Original-Bathroom-Toilet/dp/B00ESKVN7W) ( [www.squattypotty.com](http://www.squattypotty.com/) ).  This will encourage you to eliminate in the most optimal position.

5. Manage your Stress – when you turn off your sympathetic nervous system (your fight or flight response), your body will naturally send signals to relax your bowels, and allow easy passage.  So, deep breath, meditate, make time to relax.

6. Consider supplement with a good quality daily probiotic of least 25 million CFUs with Lactobacillus and Bifidobacterium.  Or take 400mg of Magnesium citrate , which helps relax your smooth muscle and turns on your parasympathetic nervous system.

Happy Elimination!

Dr. Onna Lo

## Step: Day 8 Nourish Your Inner Garden

An imbalanced gut flora can cause IBS, chronic infections like urinary tract infections, yeast infections, chronic fatigue, inflammatory problems like asthma, eczema, seasonal allergies, skin problems like acne / hives, weight gain, and sugar cravings.

It is very important to nourish our gut flora.

Our large intestine consists of over 500 species and 3 lbs of bacteria.  They are called the human gut microbiome , and they keep our immune system, our nervous system and our endocrine system healthy and strong.

So here are some tips to balance the flora in our gut:

1. Only take antibiotics and non-steroidal anti-inflammatory like Aspirin or Advil when absolutely necessary.  

2. Cut down processed food. Replace with 6–8 servings of fruits and vegetables and fibers.

3. Cut out all your refined carbohydrates, like white foods (white bread, rice, pasta, flour, sugar).

4. Eat more fermented foods, like sauerkraut, kombucha, kimchi, pickles, yogurt, miso. Check out Body Ecology Kefir Starter and make your own coconut kefir.

5. Slow down, enjoy and chew your food.

Happy Nurturing your Inner garden!

Dr. Onna Lo

## Step: Day 9 Make Protein Your Friend

Our body needs protein to make amino acids for

- Energy metabolism
- Building muscles
- Supporting hundreds of biological processes
- Making neurotransmitters for brain functioning
- Regulating Leptin, a weight control hormone
- Regulating insulin & Blood Sugar, and help us feel full

If we don’t have enough protein, we can have difficulty losing weight, feeling energized, building muscles, and recovering from illness easily.

Here are tips on getting your protein:

1. Eat 1.2-1.5 grams of proteins per 1 kilograms (kg) in your body weight. About half your body weight (lbs) converted to grams. If you’re exercising and very active, or if you are healing from an injury, you will need more.

2. Eat at least 30 g of protein for breakfast in the morning to jumpstart your metabolism and curb your sugar cravings during the day.

30 grams of protein = 5 eggs, 4 oz chicken or beef, 6 oz tempeh, ¾ blocks of tofu

3. Eat protein with each meal to keep your blood sugar balanced

4. Plants based foods are good protein source, such as beans, peas, legumes, nuts, or nut butter

5. If you are on the go add protein powder sourced from pea protein, peas, whey, soy, and rice to your shake.  Try [Red Mills Pea Protein](http://www.bobsredmill.com/pea-protein-powder.html), [Ripple Milk](http://www.bobsredmill.com/pea-protein-powder.html), or simply [make your own Almond Milk.](https://onnalomd.com/making-your-own-almond-milk/)

6. If you eat meat, choose pastured, or grass fed for higher omega 6 fatty acids and less antibiotics and hormones

7. Sometimes, if you feel really bloated or have abdominal discomforts after you eat too much protein, that may be signs that you are not producing enough digestive enzymes or stomach acid to break down your food, you may have to try some [digestive enzymes](https://www.amazon.com/Klaire-Labs-Vital-Zymes-Complete-Supplement/dp/B001PYVIJW), or even [betaine HCl](https://www.amazon.com/Thorne-Research-Bio-Gest-180-Capsules/dp/B000VYQJ8W/ref=sr_1_1_s_it?s=hpc&ie=UTF8&qid=1473447253&sr=1-1&keywords=biogest) before meals. Or find a functional medicine doctor to check it out.

Remember, make protein your friend if you want to support your body’s metabolism and repair!

 

Have an amazing day!

Dr. Onna Lo

[Recipe for Homemade Almond Milk](https://onnalomd.com/making-your-own-almond-milk/)

## Step: Day 10 Thanks Giving

Since we talked about how showing gratitude can help your own health and happiness , I invite you, for the next 30 days, to extend that gratitude into your community.

Physically send friends, family, acquaintances that have made your day a better day a simple thank you note either by email, or paper, or by phone.  

Then sit back and watch the amazing ripple effects it will have on yourself and your surroundings.

Happy Thanks-giving,

Dr. Onna Lo

## Step: Day 11 Making Space For Change

Have you ever found that it’s hard to make healthy habit changes that last?  Or it’s difficult to feel motivated and ready for positive changes?

Here are some tips I learn from the book, “The Life-Changing Magic of Tidying Up” by Japanese decluttering specialist Marie Kondo.

1.  Go from ONE category to another , such as clothes first, then shoes, then books, and so on.

2. Within each category, you place your hands on each item you own, and ask yourself if it sparks joy , and if it doesn’t, thank it for its service and get rid of it. Donate, sell it

3. Once you have kept only the belongings that bring most joy, then put every item in a place where it’s visible, accessible, and easy to grab and put back. That way, you are always surrounded by joy inducing things.

4.  As you see the connection of feeling joy around your belongings, you will start to build a positive relationship with your environment. You begin to respect your belongings and take good care of them.

So for the next 30 days, as you practice asking yourself, “What brings you joy with each simple thing?” , and practice letting go of things that do not spark joy. I hope you become more aware of your own needs, make decisions that are aligned to your heart, and create more space for joy and wonderful opportunities.

Happy Space Clearing!

Dr. Onna Lo

## Step: Day 12 Clear Your Mind

Have you noticed when you are tired or stressed, your mind gets foggy and it’s harder to concentrate, and be productive?

When we are stressed, we trigger our sympathetic nervous system, the FIGHT or FLIGHT response.  Our body releases stress hormones in order to run away from our perceived modern day threat, causing increased blood pressure, muscle tension, mental fogginess, and decreased concentration.

Today, I will teach you a simple meditation called 4-4-8 soft belly breathing , that can counteract stress response.

Meditation is simply cultivating an awareness of what’s going on in your mind and body at the present moment, so that you are not reacting to every thought that comes up.

1.  Sit comfortably, both feet on the ground.

2.  Place 1 hand on your chest,  then 1 hand on your belly

3.  Breathe in through your nose, and allow your belly to rise as the air enter, and push the belly outward.  Breathe in for 4 counts.

4.  Hold the breath in for 4 counts.

5.  Breathe out through your nose, soften your chest, then your belly, allowing your hands to sink into your body.  Breathe out for 8 counts.

Visualize your belly expanding gently when you breathe in, and softening in when you breathe out.

Or imagine a balloon expanding and contracting.

Slow down the rate of your breath to  3-4 breaths per minute.  

Use this [breathing zone app](http://www.breathing.zone/) to help you with visualizing a breath pattern.

Practice 3 minutes a day for 30 days (you can build up to 11 minutes).

See how it’ll bring an amazing effect to your mind and nervous system!

Happy Breathing!

Dr. Onna Lo

[Click picture for the Meditation for Nervous Energies](https://onnalomd.com/meditation-for-b%E2%80%A6nervous-energies/)

## Step: Day 13 Alternate Nostril Breathing

Today, I have a great yogic technique that I want to share with you. It’s breath work that yogis use to control their moods and energies.

When we are distressed, we take quick, shallow breaths.

When we are relaxed, we take deep, full breaths.

When we practice regulating our breathing patterns, we improve our mental and physical state.

This technique is called Alternate Nostril Breathing.

The nerves going out from the two brain hemispheres cross at the level of the eyebrows. The left hemisphere connects to the right side of the body and right nostril, and the right hemisphere to the left side of the body and left nostril.

Right nostril breathing (Coffee Replacer).
It activates qualities of left brain: the Sun energy—warming, projective, concentrative, alert, and action oriented.

- Have the left hand in Gyan mudra (touch thumb with index finger) relax on lap
- Raise your right hand, use the index finger  to close your left nostril
- Slowly inhale through the right nostril
- Eyes can be closed or 1/10 open looking at tip of nose
- Long deep breaths for 3 minutes
- To end you take a deep breath in with both nostrils, hold the breath, for a count of 10, then release.

Left nostril breathing (Sleep Inducer).
It activates right brain qualities: the Moon energy, calmness, receptive, cooling. Best to use before bed or anxiety.

- Use the thumb on your right hand to cover your right nostril
- Breathe slowly through your left nostril
- Eyes can be closed or 1/10 open looking at tip of nose
- Long deep breathing for 3 minutes

Try RIGHT in the morning, and LEFT one before bed , and enjoy the powerful effects of this breath.

Happy Breathing!!

Dr. Onna

## Step: Day 14 Cultivate Time

There never seems to be enough time.

You want time to go places, and be with people and do tasks.  But there always seem to be a shortage of time.

1.  Plan and prioritize.  

We need to evaluate what we really want to use our time for. We need to have a clear sense of priority and desire, the WHY, to help us choose.

Write on a piece of paper 5 areas that you want to nurture in your life. The YES list. Visualize clearly those 5 things, feel them, hear them and even smell them. So that it’s easier for you to NOT commit to tasks not serving that priority list.

2.  Learning to say no.

This will leave room for things on the YES list.  Look at the list you just made.

3.  Schedule yourself first.

This is a simple practice of just penciling time for your priorities in your calendar.  Make yourself on the receiving end of your commitment that you don’t want to let down.  

4.  Schedule resting / down time.

Like the 25-5 rule, where you get up every 25 minutes so you can move for 5 minutes. Schedule creative time, so you can create your vision, and map out your path to that vision.

5.  “Eat a live frog first thing in the morning”

This means schedule your worst task, or most important task first thing in the morning, so by the time you are done, you are….done. No need to procrastinate.

6.  Letting go of “Wait Time” and turn it to “Refresher Time”

We can’t control times when we are kept in waiting.  Like in traffic, or in an airport, or at the store. So catch your breath.  Close your eyes.  Meditate for 3 minutes.  Do a few stretches.  Soon you’ll look forward to those sudden gifts of a quick break.

7.  Eliminate Distractions.  

If you find yourself overwhelmed by the volume of social media notifications and emails each day, then it is crucial that you pay attention to these distractions, and find a place for them.  This will help you decrease clutter in your schedule. Attached below is a short bonus video on this topic.

So this concludes our 14 days to Health series.  I hope you have learned simple ways that can improve your diet, exercise, lifestyle, so that you can feel more energized and happy.

Watch for my final email tomorrow that will give you some next steps you can take to integrate all these tips. I will attach a few bonus topics on fighting inflammation, and strengthening your lymphatic system.

See you for our next steps tomorrow!

Dr. Onna

[Bonus: Eliminate Distractions](https://youtu.be/TdUaeXuSoD8)

## Step: Taking The Next Steps

Congratulations! Over the last two weeks, you’ve invested just a few minutes a day in your health—and that effort adds up. You’ve learned simple but powerful ways to:

✅ Boost energy and metabolism without crash diets

✅ Calm your nervous system so stress doesn’t run your life

✅ Balance blood sugar and reduce inflammation for steady, all-day energy

✅ Cultivate healthy habits and create space for what truly matters

Now, let’s make sure these shifts last.

#### Your Next Steps:

1. Apply what you’ve learned daily. Small, consistent actions create real transformation.

2. Go deeper—one focus at a time. Pick one area (e.g., metabolism, nervous system, gut health) and commit to a 30-day cycle of improvements.

3. Align your vision with your YES list. Prioritize the habits, opportunities, and people that energize you—and say no to what doesn’t.

#### Bonus Resources

Want to dive deeper? Watch this bonus video on reducing inflammation and the surprising benefits of cold therapy.

#### Need More Support? Let’s Take This Further

Sometimes, simple shifts aren’t enough—you need a real, personalized plan to uncover what’s holding you back.

As an Ivy league trained board certified integrative medicine and functional medicine doctor helps you get to the root of your symptoms by looking at your nervous system, hormones, gut, detox pathways, and metabolism as a whole.

I’d love to work with you. Learn more about our offerings[here.](/offerings)

## Step: Bonus Take A Cold Plunge

Today I want to encourage you to take the plunge and give it cold showers a try, and use it to leverage to optimize your health.

Try the following sequence.

Expose the arms and legs first, then from chin, down to neck where your thyroid is.  Then breast and armpit, where theres lots of lymph nodes.  Then down to belly and switch to your back and kidneys.  

Avoid getting your hair wet.

Use Breath of Fire to help channel that intense reaction at first.  Breath powerfully through your nose, and pump your belly IN (inhale) and OUT (exhale) fast.

Or scream “HOLY HOLY!!!!”  or “GOD!!!” and celebrate this invigorating, empowering experience.

Try this at the coldest temperature for 2 minutes and build up to 5 minutes.  

Happy taking a cold plunge!

Dr. Onna