Serenity and Fire with Krista

Cold Plunging Explained: How to Do It Safely (Especially in Menopause)

• Krista Guagenti

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Cold plunging might look like a dare—but it’s a powerful healing ritual. 

In this episode, I’m breaking down everything you need to know about cold water therapy—how it works, what it does to your body, and why I’ve fully integrated it into my own wellness routine.

We’ll talk about:
 💧 What happens in your body when you cold plunge
 💧 The difference between brown fat and cold shock proteins
 💧 How cold plunging can actually support hormone balance (if done right)
 💧 Why I modify my practice now that I’m 50
 💧 Whether contrast therapy (cold to hot) or natural acclimation is better
 💧 And how to build a practice that’s not about suffering—but about stimulating and recovering

Whether you’re new to the practice or already obsessed, my hope is that this episode helps you plunge with more intention—and maybe rethink what it means to challenge your body in a way that’s truly healing.

Book your hyperbaric oxygen chamber or contrast therapy session at Panacea using code Serenity10 to get 10% off your first LED or hyperbaric treatment.

Speaker 1:

Welcome to Serenity and Fire, the podcast where wellness meets grit. I'm your host, krista Guagenti, founder of Panacea Luxury Spa Boutique. Join me as we dive into the intriguing world of biohacking, clean living, cutting edge spa trends and the hustle, grind and grit of entrepreneurship. From my personal battles with weight management, infertility and a 30-year journey to create and launch my dream business to building a sanctuary for those who have been touched by cancer, I'm here to share real talk, inspire big dreams and spark a passion for holistic living inside each and every one of you. So let's dive in. Welcome back to Serenity and Fire.

Speaker 1:

Today, I want to dive literally into the topic of cold plunging. We have a circulating cold plunge at Panacea and, to say the least, it is one of our most exhilarating and most talked about therapies that we offer. Everyone is intrigued by it, whether they are terrified to death to go into it or they come to the spa just for it. I literally love listening to people tell me stories about how they wouldn't even entertain the possibility of even dipping their toes into the pool. All the way to those people who come in. They set goals. They even have competitions with their friends while they're there to see who can stay in the longest. It runs the entire gamut, and for those who won't go in, they're typically left wondering why in the heck would anybody want to be in a freezing cold pool of water? So let's talk about it. Why is this seemingly insanely painful and miserable experience getting so much hype and traction in the health and wellness world? So what is cold plunging?

Speaker 1:

Cold plunging, which is also known as cold water immersion therapy, is the act of immersing your body in water that's typically below 59 degrees for around two to 10 minutes in duration. The concept of cold plunging dates as far back as 3500 BC in ancient Egypt, so the practice has obviously evolved over centuries, but the benefits for recovery, mental clarity and overall well-being have long been recognized, and lately it's been trending on social media like crazy. It's embraced by athletes, biohackers, wellness influencers and now everyday people who are just looking for more energy, resilience and recovery. Okay, so what does cold plunging do to your body? It's such an activating and exhilarating practice, and just a few minutes of submersion in the cold water can provide great benefits, everything from reducing inflammation, balancing your nervous system, boosting your dopamine and your norepinephrine. It can trigger the release of cold shock proteins, which are proteins that can help protect and repair your cells throughout the body. But the magic is in the method, and doing more isn't always better for your body. So we're going to talk about that a little bit.

Speaker 1:

But when you enter into the cold water, what happens in your body are the following things First, vasoconstriction of your blood vessels, so they start to close and tighten, and that happens in order to reduce inflammation and protect your vital organs. Norepinephrine starts to spike, and this is a stress hormone that enhances focus, mood and can even also reduce inflammation. And then you see something that's called brown fat activation. So, unlike white fat, brown fat burns energy to produce heat, which can aid in metabolism. Brown fat is a type of body fat that keeps you warm when you get cold. It also stores energy and helps you burn calories, and it's activated when you're in like frigid, cold waters. When you are cold plunging, your breath can be kind of taken away, your heart can kind of race a little bit. All of that's normal because that's your body activating its sympathetic nervous system. But over time, with repeat exposure and experience doing the cold plunge, you start to build resilience, boost immunity and you can even improve mental toughness. So lots of great benefits. There's tons of evidence that supports muscle recovery can actually reduce delayed onset muscle soreness, especially within the first 48 hours after an intense workout, and this is backed by a study in the British Journal of Sports Medicine from 2016. When we look at reducing inflammation, temporary cold exposure can lower those inflammatory markers in the body like CRP. And when we look at mental clarity and mood, cold exposure triggers a release of dopamine and norepinephrine, leading to improved mood, energy and alertness. Lastly, it can boost your immunity. There was a Dutch study that showed that people who practiced cold showers and breathing techniques had 29% fewer sick days.

Speaker 1:

There are some other benefits that are a little bit under debate or even possibly debunked, and one of those is around fat loss. Cold plunging does activate brown fat. Long-term fat loss isn't always guaranteed, so you still do need to look at other things like diet and exercise. The second one is hormone regulation. So there are claims out there about cold plunging boosting testosterone or balancing female hormones, and that evidence is pretty anecdotal at this point in time. And then, when we look at longevity, there's really no direct human evidence that cold plunging can extend your lifespan, but it may definitely improve markers like insulin sensitivity and heart rate variability.

Speaker 1:

So who does cold plunging help? It can pretty much help anyone, but especially our athletes who are looking to recover from high intensity workouts muscle soreness, that type of thing, definitely our high stress professionals who are needing that nervous system reset. And then, for sure, people with inflammatory conditions like arthritis or fibromyalgia. Of course those people will want to seek the advice of their physician before moving forward with any kind of therapy like this. And then, definitely for those that are seeking resilience training or mood improvement, and even those people who are looking for that little bit of a boost in their immune system, and the people who really need to take caution when cold plunging are going to be pregnant women. It's not advised for them to take caution when cold plunging are going to be pregnant women. It's not advised for them. People with cardiovascular issues or hypertension, because sudden cold exposure can spike blood pressure levels. And then individuals who have Raynaud's or cold sensitivity conditions would definitely be a little more sensitive to going into a cold plunge.

Speaker 1:

And then there are some things about perimenopausal and menopausal women. So there's growing buzz that cold plunging might not be beneficial or could even be disruptive for women who are in perimenopause or menopause, and here's what's being debated. This isn't necessarily saying that this has been proven out, but what some people are saying is that it can cause cortisol spikes. So cold exposure is a stressor on the body, and in women who are already dealing with hormonal fluctuations, this added stress could potentially exacerbate fatigue, anxiety or sleep disruption. Another one of the topics and areas that are being debated is what cold plunging can do to your thyroid health. Some studies do suggest that cold exposure can reduce T3 conversion in women, which could negatively impact your thyroid health. And then the third area that's being debated is estrogen's role. So lower estrogen levels can affect how women regulate their body temperatures, making cold plunges feel more shocking or stressful. So while you may have heard about some of these things on TikTok or in other social media outlets, there's not a lot of large scale evidence that is clinically proving out these thoughts to be true.

Speaker 1:

And one of the questions is can women who are in perimenopause and menopause still experience the benefits of cold plunging at temperatures that aren't as intense as what maybe a lot of people are talking about? You hear about people doing ice baths and doing cold plunges at temperatures as low as 33 degrees, but what if women are doing cold plunges at like 45 to 50 degrees? And there is a lot of logic and expert opinions and other anecdotal evidence showing that when women in perimenopause and menopause are doing cold plunges at temperatures in those ranges between the 45 to 50 degrees, it's still cold enough to trigger the norepinephrine release, engage the brown fat activation, stimulate metabolic and anti-inflammatory effects and promote that mental clarity and dopamine boost and also give you those immune boosting benefits. But not cold enough to spike cortisol excessively and also push the body into that severe sympathetic nervous system, that fight or flight state which does tend to happen when women are cold plunging at those more suboptimal levels, like in those 33 to 40, you know up to 44 degree temperature ranges and also when we're at that 45 to 50 degree marker. It also is not disrupting that hormone balance or amplifying those hot flash triggers. So these ideas were popularized by thought leaders like Dr Susanna Soberg she's a researcher in metabolic and thermogenesis science out of Denmark and Andrew Huberman from Stanford. He's a neuroscientist who has discussed dose dependent benefits of cold without overstressing the system. And then also people like Dr Mindy Pels and Sarah Godfrey from the functional medicine world who are encouraging, gentler, biohacking for women over 40.

Speaker 1:

So one thing I had mentioned is the fight or flight state that our bodies can go in if we're at those much lower temperatures and during menopause our resilience to stress drops because estrogen plays a protective role in buffering cortisol and keeping the nervous system balanced. Estrogen plays a protective role in buffering cortisol and keeping the nervous system balanced. With less estrogen, the sympathetic nervous system is more easily triggered and recovery is slower. So a 35-degree plunge might feel invigorating to a 25-year-old male athlete, but for a 50-year-old woman with adrenal fatigue it could backfire, causing those sleep disruptions, hormone imbalances and increased anxiety. That's why many experts now are advising that you modify your cold exposure protocol, not completely eliminate it, but modify it from a temperature perspective and from a time perspective for those women who are in this demographic of the perimenopause and menopausal ages.

Speaker 1:

Now one thing I do want to bring up is that I just did a cold plunge last night and I'm 50, and I'm starting to have hot flashes and definitely I think I've hit my menopausal stage. The cold plunge last night and it was such a wild experience because typically when I cold plunge I'll go in for about four to four and a half minutes, which is well within the recommended ranges for someone of my age, and I go in from the neck down and I'll usually sit there for a couple of minutes and then I fully submerge underneath. If you've never tried a full submerging, you have to do it. It is so incredibly invigorating and exhilarating for the body. It feels so amazing on your scalp and your head and your face. But normally when I do that it actually does make the rest of the cold plunge much easier. But this time when I did it, it did make it easier.

Speaker 1:

But what was wild is I could feel almost like this halo of heat around my entire head and the first time I did it I was like this is wild. I don't know if I really remember this from the last time I cold plunge, but I'm going with it. So I did my usual routine and then I went back in for my second cold plunge, did the same thing and what I noticed immediately is that my body was radiating heat. So I was actually having a hot flash while I was in the cold plunge, which was weird because it's like I'm cold but I'm also my body's also hot at the same time. It was such a unique experience and of course you know that led me down the rabbit hole of whether or not cold plunging can trigger hot flashes.

Speaker 1:

So what I found was that there's no peer-reviewed study that directly says cold plunging can cause hot flashes. So what I found was that there's no peer-reviewed study that directly says cold plunging can cause hot flashes, but there is a biologically plausible mechanism for why some menopausal women may experience a hot flash during or after a cold plunge. So what is that? So the first thing is thermoregulatory instability is one of the hallmarks of menopause. The hypothalamus, which is your body's internal thermostat, becomes more sensitive to small changes in core temperature. A cold plunge creates a sudden drop in skin temperature, followed by rebound vasodilation once you exit. This could cause the body to overshoot and trigger what feels like a hot flash, even though you're doing something cold. This phenomenon is similar to how some menopausal women report hot flashes after eating spicy foods, drinking wine or being in a chilly environment that suddenly warms them up. So while cold water immersion doesn't cause hot flashes, the abrupt changes in internal temperature regulation can be enough to provoke one, especially in women with already sensitive systems. So apparently I'm one of them, and this is a new normal for me, which is, you know, maybe an interesting thing about menopause.

Speaker 1:

So when we look at doing a cold plunge, how do we prepare for cold plunges? So always whenever you're doing anything in general, but especially any kind of biohacking, hydration is really important, because a lot of these things do speed up your metabolism, increase detoxification. So always hydrating plenty before and after your cold plunge is a good thing to do. When you go into the cold plunge, breathing is so incredibly important. Some people recommend doing like box breathing to just distract your mind. It helps calm the nervous system.

Speaker 1:

I personally always shoot for going in for at least four minutes and in my mind I'm like, okay, four minutes times 60 seconds, that's 240 seconds. So in my head I'm like I'm going to count to 250. And you don't want to go like super fast one, two, three, four, five, like that doesn't count, just do like your one, two, three, four, five. And by doing that one it does help calm the nervous system. It helps distract your brain from thinking about the coldness of the pool and usually after about that first, I would say like 60 seconds, your brain finally starts to calm down and stops producing those endorphins that tell you to fight or flight. So once you can get through that first minute to minute and a half, it's usually pretty simple from there and especially if you do a full submersion, like I do, it definitely makes the cold plunge a lot easier. So, definitely focusing on taking deep breaths, focus on your breathing, just count while you're in the water. And then one other thing that I do is I actually like to flutter my feet, because my toes do tend to get tingly and prickly and I'll explain that here in just a minute. But by fluttering my feet that's also another distraction that helps me not really think about the cold plunge. So anything you can do to kind of just distract your brain and calm your nervous system is going to help you.

Speaker 1:

When you're in the cold plunge, you definitely want to set a timer. We have a timer right on the wall with our cold plunge pool at Panacea. When you go into the cold plunge, I always set mine at four or four and a half minutes, but you'll have to do whatever makes you feel the most comfortable. And then when you go in, you want to go in with intention. Are you using it for recovery, mental reset or discipline training and think about the benefits that you know the cold plunge is going to present for you and really focus on those. I always tell people give yourself some grace and patience when you go into the cold plunge. If you've never done it, it does take some time to build up stamina and have the courage to stay in for a long period of time. So no matter how much time you spend in the cold plunge, your body's going to feel amazing and super exhilarated. So just take that in, be proud of whatever you can do and know that over time you'll be able to do more and more. The more that you do this and whatever amount of time you spend in there, your body will experience some benefits.

Speaker 1:

But how do we get the most optimal benefits? Most of the research I've seen says that you really want to try to stay in the cold plunge for at least three minutes or longer, because that's when your body starts to produce those cold shock proteins. But if you're a beginner, shooting for that one to two minutes two times a week is a great place to start. If you're a more intermediate level, you can shoot for three to five minutes and do that three to four times a week, and if you're an advanced user, maybe five to six minutes for three to five times a week. The clinical sweet spot is 11 minutes per week total spread out over multiple sessions, and that's where we really see consistent benefits, without tipping into stress overload. But when can cold plunging be too much? So it can be counterproductive if it's overdone. Some of the signs that you've gone too far or that you've done too much cold plunging is that you leave the plunge shivering out of control like super uncontrollably. Your fingers or your toes go super numb, you feel fatigued instead of energized, or if you feel dizzy, nauseated or foggy. The goal is not to suffer, it's to stimulate and then recover.

Speaker 1:

Let's reverse a little bit and talk about cold shock proteins versus brown fat. So when your body hits cold water, your cells begin to produce cold shock proteins. These are not stored in the body. They're actually made in real time in places like the brain in the body. They're actually made in real time in places like the brain muscles and immune cells, and their job is to protect and repair. They stabilize your RNA and your DNA, they reduce inflammation, they support brain health and recovery. On the other hand, brown fat is an actual tissue, like I talked about earlier. This is what regulates your body's temperature. At your body's metabolic furnace, it's activated by cold exposure and it burns energy to create heat. Cold shock proteins repair the body, while brown fat warms the body, so both get turned on when you're cold plunging.

Speaker 1:

But they're definitely not the same when we look at the numbing and the feet that I mentioned, because one of the things to be aware of is, you know, if you get really numb fingers, fingers or toes, then that's a sign that you are in the cold plunge too long. But it is normal for your feet and your hands to get maybe numb, and not the rest of your body, because those are distal extremities, meaning that they have less subcutaneous fat. The blood vessels also constrict more quickly and tightly, and so they're the last to get warm and they're the first to go numb. It's a protective mechanism to keep blood in your core and it's completely normal but uncomfortable. So one of the things that you can do is and this is something I'm thinking about adding and getting at the spa are neoprene socks. You can keep them on your feet when you're in the water, and the other thing you can do in lieu of that is moving your feet.

Speaker 1:

So I had mentioned that when I cold plunge, I usually flutter my feet when I'm in the pool and that works perfect. I usually don't have any issues with it. But after I get out of the cold plunge pool, I usually typically go into the hot hydrotherapy pool and what I'll notice is that I'll feel this kind of like needle-like, stabbing feeling in my feet and my legs, and the reason that's happening is because of sudden reperfusion. This is when blood rushes back into those constricted capillaries and you have tiny nerves in your legs and feet that are waking up quickly and then your nerves are hypersensitive due to the cold-induced phasoconstriction that's followed by that rapid dilation. So what's happening is you know you're going into the cold plunge, your blood vessels are constricting, you're reducing inflammation, supporting muscle recovery, boosting immunity, flushing out toxins all of those things and then when you come out of the cold plunge and go into the hot hydrotherapy pool, for instance, you're then vasoconstricting or opening up those blood vessels and you're getting that surge of blood supply and oxygen supply and those cold shock proteins all throughout the body.

Speaker 1:

And that's why I tell people you know, when you go into the cold plunge, think about what your purpose is for being in there and how you're trying to heal your body. And that can sometimes give you the resilience to stay in a little bit longer because you know all of the science behind it and all of the benefits for what it's doing for your body. So, while it can be a little bit painful from that tingling and prickly feeling, just know it's temporary and that over time, the more and more cold plunging that you do and the more contrast therapy that you do, the more your body will get used to it and acclimate and those sensations will lessen over time. And so one of the other big questions I get from people is well, should I go into the hot pool? Should I do contrast therapy? And again, contrast therapy is whenever you're going from hot to cold or cold to hot. That's going to be contrast therapy and, depending on what your goals are, that's going to dictate whether or not you should do contrast therapy.

Speaker 1:

Because there are some schools of thought that believe that after you go in the cold plunge you should acclimate naturally without going into immediate contrast therapy. You should acclimate naturally without going into immediate contrast therapy. So what's the difference and what really constitutes contrast therapy? So again, when we're talking about contrast therapy. We're looking at alternating between heat and cold, and when we do this this improves vascular function, detoxification and resilience. It can increase nitric oxide production, which supports circulation and cellular health, and it can boost mitochondrial efficiency. Some things that you can do from a contrast perspective would be like a hot hydrotherapy pool. You can also go into sauna. You can go into a steam room. You can also do LED, red light therapy LED, of course, we love because it's additionally increasing and boosting that mitochondrial health. It's reducing inflammation throughout the body. It's supporting skin repair and recovery. It is boosting serotonin and dopamine levels in the body for brain health and stress recovery. And if you use it before or after your plunge, it can improve circulation, it can help regulate your circadian rhythm and it can help calm the nervous system, especially when you're doing it after you've plunged.

Speaker 1:

And then the other school of thought is whether or not you should just let your body warm naturally and acclimate on its own without jumping into a warm environment. And when you do this, that encourages non-shivering thermogenesis via that brown fat activation. It extends the cold-induced norepinephrine dopamine surge, it builds resilience and metabolic flexibility, and a lot of this is supported by research by Dr Susanna Soberg in the Soberg Principle, which says that to maximize health benefits, end with cold and let your body warm up on its own without jumping into heat right away. So when we look at the two types whether it's contrast therapy or warming up by naturally acclimating to your environment which one you choose really depends on your goal. So if you're looking to build resilience and metabolic adaptation, you want to let your body rewarm naturally. But if you're looking to recover from a workout, reduce soreness, repair muscles, you want to do that contrast therapy. Same thing if you're looking to increase circulation or lymph drainage, you also want to do the contrast therapy. And if you're looking for just overall mental clarity and stress relief, either approach works well and you just really need to listen to your body. So there's a lot of different ways to do therapy.

Speaker 1:

I'm going to share with you how I like to do therapy. Typically for me, especially if I'm at the spa, I'll do 15 to 20 minutes in the Himalayan salt sauna. I like to go right into the eucalyptus steam room. Our steam room does steam in cycles, so I like to sit on the very top row where it's the hottest and go through at least two to three steam cycles. When I'm in the steam room we actually have cold wands that can also offer a form of contrast therapy. So in between cycles I like to run the cold water over my head and my face and my arms just to get a little bit of contrast therapy while I'm in there.

Speaker 1:

And then, after two or three cycles, I'll go straight into the cold plunge pool. When I get into the cold plunge, like I said, I usually, you know, get in there, get my breathing going, get acclimated to the cold environment, and then after about two minutes I'll fully submerge. And then I'll do two or three full submersions until I get to the end of my four and a half minutes. After that I'll go into the hot hydrotherapy pool and feel all of that great circulation increase and the prickling and then the feeling in my feet and my legs, and then, once I get fully warmed back up, then I'll go back in and do a second cold plunge. The same way I typically try to do another three to four minutes. I'll do the full head submersion a few times and then after that I'll go back into the hot hydrotherapy pool, do the same thing again and then I'll finish my entire treatment with one last dip into the cold plunge and then after that one I usually acclimate.

Speaker 1:

Naturally, if I'm spending additional time at the spa and I have time after that last cold plunge, then I will go into LED red light full body therapy session and then after that I'll go right into a hyperbaric oxygen therapy session. And here's where it gets really, really cool. So I'm doing the contrast therapy between the cold plunge and the hot hydrotherapy. I'm getting all of the benefits of the vasoconstriction and vasodilation the reduction in inflammation, joint pain, muscle recovery, immune boosting all of the things pain, muscle recovery, immune, boosting all of the things. And then when I go into the cold plunge for that last time again we're getting that reduction in inflammation, the reduction in swelling in the muscles and the tissues. We're also flushing out wastes like metabolic waste and lactic acid that by doing that, can further aid in any kind of exercise recovery that we're doing or muscle recovery.

Speaker 1:

And then when I go from there into the LED lightbed therapy, now what's happening is the lightbed is helping to stimulate the production of nitrous oxide and nitrous oxide is a vasodilator for the body and nitrous oxide is a vasodilator for the body. And so by producing that, we're opening like really opening up those blood vessels, increasing that circulation, and through the treatment of the LED and the infrared therapy we're enhancing our cellular repair in the body, we're repairing and regenerating new cells, we're boosting overall circulation, we're reducing pain and inflammation and all of those amazing benefits that are happening. When you're in the red light therapy bed that I talked about in my last podcast, all of that starts to happen. And then, because we have opened up those blood vessels with that nitric oxide production, then when we go into the hyperbaric oxygen therapy now we're flooding and saturating ourselves with oxygen and we're increasing the body's ability to take in that oxygen into our organs and our tissues. So there's huge benefits by doing this combination therapy and doing it in that order. And when we rewind just a little bit and talk about let's just say that you don't have time to do the LED and the hyperbaric afterwards doing that kind of cycling where I talked about, where we go from cold to hot, cold to hot cold and then we naturally acclimate. The cycling boosts circulation, lymph flow, cold shock and heat shock, protein expression and it trains your nervous system to reset more efficiently. It's contrast therapy at its finest, especially when you're recovering, regulating or biohacking your way to resilience.

Speaker 1:

So where do you get your cold plunge? Obviously, you can come to Panacea Luxury Spa Boutique and cold plunge with us. We have a beautiful environment. It is a circulating cold plunge pool, which means that we can more better regulate the temperature. We can keep the pools clean and disinfected and it creates a more even temperature flow throughout the whole body. We do keep our cold plunge typically around 47 to 52 degrees, which is optimal for really anyone who's cold plunging, but especially for those women who are in that perimenopause or menopausal stages. One who's cold plunging, but especially for those women who are in that perimenopause or menopausal stages.

Speaker 1:

You've probably seen a lot on TikTok that there are also options to have cold plunges in your house. People have ice baths. They have all kinds of different types of devices that they put in their homes. There's, of course, you know, pluses and minuses to that. You have to constantly change out the water on some of them. Some of them you have to actually add ice to, depending on how many people are using them.

Speaker 1:

The safety and how well they're disinfected could become an issue. Also, of course, don't have the beautiful spa environment like you do have at Panacea. But it really just depends what your needs are, what your time constraints are or what kind of cost constraints that you have. So all of those are things to think about, you know. You just kind of have to plan out what's best for you.

Speaker 1:

So my final thoughts around cold plunging is that it's about the ritual and not the extremes. Cold plunging is not a sport, it's not a dare, even though we do have people who come in and they challenge each other and it can become quite a fun event. But all in all, it really is a ritual and, like anything else, it's a lifestyle implementation. So when it's done right, it can be one of the most powerful tools we have for healing and awakening our nervous system. So whether you're plunging at home or you're stepping into a beautiful sanctuary, like what we've created at Panacea Luxury Spa Boutique, let it be intentional, respect the limits, chase the reset, not the stress.

Speaker 1:

So before we wrap up today, I just want to reiterate that I am not a medical professional and nothing that I've shared today on Serenity and Fire is intended to make any kind of diagnosis or clinical recommendations. Everything I share is for general information purposes only and does not constitute the practice of medicine, nursing or other professional healthcare services. The use of information from this podcast is at your own risk, and the content of this podcast and anything we talk about on Serenity and Fire is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always consult with a healthcare professional before trying any of the things that we talk about on Serenity and Fire, and you also should not disregard or delay obtaining medical treatment or advice for any medical condition you may have as a result of anything that we've discussed on Serenity and Fire, and you should seek the assistance of your healthcare professional for any such conditions.

Speaker 1:

Okay, so that's it for today's episode. Remember, if you want to start biohacking your way to better health, start at Panacea Luxury Spa Boutique. You'll save 10% on a hyperbaric oxygen therapy or whole body LED light therapy session when you book your first treatment using the code Serenity10. And don't forget to leave us a review and hit subscribe to the Serenity and Fire show wherever you get your podcasts. This helps us reach more people like you, so we can spread the word of health and wellness to the masses. Until next time, keep balancing serenity with fire. I'm Krista Guageni and I'll look forward to talking with you in our next episode.