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The Benefits Of Cold Therapy & How You Can Get Started

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Take a moment and breathe. Place your hand over your chest area, near your heart. Breathe slowly into the area for about a minute, focusing on a sense of ease entering your mind and body. Click here to learn why we suggest this.

For at least 95% of our time on Earth, Humanity has lived in close connection to nature, experiencing the cues and changes of the natural world. Electricity was only harnessed around 150-years ago and since then, mechanical transportation, refrigeration of food with access to nonlocal, nonseasonal varieties, artificial lighting, thermostat air-conditioning and other creature comforts have provided us with an “endless summer”. This might sound awesome but it has also made us fragile and disconnected us from perhaps the greatest source of our health and power – the rhythms of nature.

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Modern living has given us many benefits but they haven’t come without a cost and some negative consequences. Living in tune with the seasons and with the light and dark cycles of the day, circadian rhythm, has been shown to be crucial in performing our best, preventing dis-ease and healing.  In fact, the Nobel Prize in Medicine for 2017 went the researchers who spent 30-years fleshing this out.

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There are many things to consider when trying to get back to natural rhythms and their benefits, in this article, I’m only going to focus on one, my favourite, being cold. I discuss more here and provide support in this area of health for those ready to reach their full potential with nature-based practices.

Trading Comfort for Cold to Unleash Your Potential

Outside of the warm cozy box most of us live in is a world where the temperature can’t be controlled with a knob, where it can be too hot or too cold and if we had been living a mere 100 or so years ago, we’d have to do something requiring effort to change that. In fact, for most of human existence on this planet, we’ve evolved in an environment that was somewhat uncomfortable. However, these days it’s basically an endless summer – we have warmth and fruit twelve months a year.

Perpetual comfort leads to fragility. Some even say it leads to our bodies creating aches and pains. Regardless, I’m looking for resilience and maybe you are too. That’s why I’ve embarked on a 365-day cold thermogenesis/therapy challenge. Say what?

Simply put, cold thermogenesis is the act of your body generating internal heat to compensate for the cold stress you are experiencing which leads to a whole bunch of different physiological reactions as well.

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Good Stress, Bad Stress, Just Enough Stress

Stress can be bad depending on the type and the quantity. Looking at your allostatic load is a reference to the combined effect of all the different stresses, types, intensities and duration, on your well-being. We don’t want our allostatic load to be too great.

On the other hand, we don’t want to be without any stress. A tree that never gets the stress of wind on its trunk never grows strong and is highly susceptible to snapping when the first windy day arrives. We are like trees – in many ways, which I’ll get into another time. We want some stress. The kind of stress that is beneficial is called a hormetic stressor. It is the right amount of the right kind of stress to make us more resilient.

Hormesis can improve our body, brain, immune system and even, perhaps, our spiritual well-being. Examples of hormetic stressors are exercise, fasting, problem solving, exposure to germs, feeling a little too hot or a little too cold, and others. This takes us back to my seemingly crazy challenge of getting cold daily for a whole year.

Warning: Not For Everyone

For some people, this is not a good idea. There are contraindications, the main one being a preexisting heart condition, and there are the considerations of the other stressors in your life. For me, I’ve been practicing cold thermogenesis (CT) for about three years. I’ve built up my tolerance to temperature and time of exposure. I understand the warning signs and the factors that making it harder, easier and safer. It should be obvious that anytime you play with cold and aren’t diligent, you risk getting hypothermia or frostbite.

In the end, it’s up to you to make the decision and/or to consult your physician about this as an approach. I will say even if it’s not for you, we all can benefit from getting a little more uncomfortable here and there, shifting away from the “endless summer” lifestyle which has led to rises many diseases of excess like obesity, diabetes, heart disease, neurodegenerative diseases and more as well as significant environmental destruction. Bonus, you’ll also save money on heating and clothing.

The Benefits of CT

Before I give away my secrets and tips let me clarify some of the benefits so you don’t think I’m  crazy for spending a year being cold. Cold thermogenesis, or cold therapy as it’s generically called, is the act of using cold exposure to improving your health and resilience. By being a little cold many good things happen. We used to get this effect naturally but since we are living in an “endless summer”, it has slipped away to obscurity as many people suffer from dis-eases of excess.

Cold therapy aids in:

Just a Little Science

There’s more but that’s probably an enticing enough list. To get these benefits, you have to feel the cold. To get some of them, you need to get cold enough for long enough to shiver for a while and/or stimulate the white adipose tissue (WAT), white fat often found around the midsection and regarded as dangerous, to convert to brown adipose tissue (BAT) and/or create new BAT. Brown adipose tissue is a great source of energy for heat and has a much greater concentration of mitochondria in it. This is really good for a lot of things, including extending your lifespan.

All mammals have BAT and human babies also carry significant amounts of it but as most of us age, we lose it. Having more BAT is strongly linked to being leaner and even connected to telomere lengthening, an indication of increased longevity.

That BAT will give you accessible fuel for many body functions and supports glutathione production which is regarded as the master antioxidant, preventing you from getting sick or helping you get well faster.

There’s plenty of studies on the benefits of cold exposure, brown fat and the results of the hormone and neurotransmitter associated with cold therapy. If that’s your bag, check out the links in the list of benefits or contact me for more.

That being said, there’s a lot more research to be done to figure out the exact mechanisms and ideal duration, temperature and protocol for maximum benefits.

Getting Started  

Different advocates of cold therapy have different approaches and I’ve tried many of them. Through this experience and my own self-experimentation, I’ve whittled it down to what I think is the most simple but still effective. I don’t proclaim to be on the level of Wim Hof, his breathing methods have many benefits beyond cold tolerance, but I have found more than breathing it is mindset that enables me to go to the next level.

To this point, I have maintained a fairly regular practice with my aim at a daily CT for a minimum of 5-minutes for all of 2018.

I practice various types of CT from shirtless or t-shirted shiver walks in below freezing temperatures to cold showers to my favourite type, cold water immersion – rivers, lakes and ocean. I also practice sustained mild CT with my home heating rarely on so I am functioning and sleeping in 14 degrees Celsius/57.2 degrees Fahrenheit.

Intuitively, with some science backing, I believe the ocean offers the best benefits followed by other natural bodies of water. That being said, the farther away from a warm up place like a car, home or hospital (yikes), the more caution is warranted.

My stats thus far:

Coldest water temperature: 0C/32F for 5 minutes in a river with a hole cut through the ice (see photo here)

Coldest air temperature: -30C/-22F for 10 minutes (see photo here)

Longest cold water immersion: 10C/50F for one hour

Longest shiver walk (shirtless with hat and gloves): -10C/14F for 50 minutes

Longest consecutive days in a row: 31 (aiming to break that and as I write this I’m on 17)

This is a really quick summary of moving from hating the cold to getting (more) comfortable being uncomfortable somewhere along the CT spectrum. This is a gentle process of cold adaption – the ultimate goal.

Step 1:

Turn down the heat and wear fewer clothes. As you embrace the feeling of being a little chilly, your body improves its ability to handle it. Soon you won’t notice.

Step 2:

Try dunking your face in the coldest tap water you can handle. Try holding it there for as long as you can or until you need to breath. Repeat until it’s easier.

Step 3:

Experiment with turning down the shower temperature until you’re able to handle cold showers. You can cycle hot and cold while making this transition if that is easier.

Step 4:

Fill a tub with the coldest tap water you can get out. Sit in it with your hands and feet outside of the water and wearing a hat. If this is too hard, keep your torso above the water too.

Once this is manageable and you can submerge your torso, add ice – try one of those bags you can get from a convenience store or that amount. I believe it’s around three pounds.

No problem or at least, tolerable, move to two or three bags.

With immersion, start with one minute and build on that. The first 30 seconds is usually the hardest. If you can breathe or focus through it, you might be able to tolerate it more.

Some people might need to use neoprene booties or wool socks and gloves if they submerge their extremities. These are usually the most painful and sensitive parts to cold. Don’t be too macho (foolish) and push past true pain.

Step 5:

While it might not be any colder, the act of practicing CT in natural bodies of water is the highest level in my opinion.

Being outside in cold air can certainly be a challenge, especially with windchill, but cold water immersion takes much more body heat away faster through conduction and being in nature makes it more therapeutic and more complicated at the same time.

Note:

To reap the full rewards you need to be submerged past your collarbone and shoulder blades. When your neck is getting cold (and wet), you are activating the brown fat. Dunking your head can feel awesome but is not really necessary for the majority of the benefits. It can also make it harder to tolerate adequate duration. Wear a winter hat and stay in longer for better results.

Cryotherapy, done in a chamber with cold gas, definitely offers some of the benefits but is much more costly and has been shown through various studies to not be as effective or as comprehensive as cold water immersion. It’s more convenient though. Still, I’d like to point out that too much convenience is what got us into this mess in the first place.

After the Cold

Most likely you’ll need some help warming up after an advanced CT session. People use hot showers, saunas, campfires or a blast of car or home heat. That’s fine and dandy but to get the best bang for the cold buck, try to warm up through shivering and innate mechanisms. Obviously, don’t be miserable doing it but it’s something to aim for.

Other Factors

Can’t handle it? Tried it but some days are way harder than others?

Consider these things…

  • Exercise a few hours prior to CT might leave you with very little reserves to tackle the cold.
  • An empty stomach can make it harder to generate your own heat
  • Protein and healthy fat prior to CT can make it easier
  • Having adequate amounts of DHA and other omega-3s in your diet can make it easier
  • Counterintuitively, drink 8-16oz of cold water prior to CT can make it easier too

The Higher State of Cold

There’s something magical about the practice of cold thermogenesis. Something that goes beyond the science and the physical benefits. If you are having a bad day or struggling with depression, it is truly a needle mover. A quick 5-minute session whisks away the cobwebs, the blues and the monkey mind like nothing I’ve experienced before. I’m not the only one, these reports abound.

Besides the after effects, the time you spend in the cold is like a zen state. Thoughts often disappear. You aren’t mulling over the past or anxious about the future. Your focus is on the cold. This often starts as a focus on the pain but that is just a disguise. Cold is not pain. It is your doorway to Now. It’s a quick opportunity to feel connected to something beyond yourself and the day to day – no ingesting needed.

When I go for a solo, nighttime cold immersion in the Pacific ocean with the stars above me and no human or manmade structure in sight, I transcend and the cold becomes timeless.

The cold is a great teacher. If you have received, or do receive, any lessons from her, let me know. I’d love to hear about your experiences.

Follow my 365-day CT Challenge on Facebook here and Instagram here.

Dive Deeper

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Our new course is called 'Overcoming Bias & Improving Critical Thinking.' This 5 week course is instructed by Dr. Madhava Setty & Joe Martino

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Awareness

Boosting Your Mood and Improving Your Health With Vitamin D

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In Brief

  • The Facts:

    Vitamin D is essential for proper immune functioning and alleviation of inflammation.

  • Reflect On:

    Are you or someone you love suffering from depression or an autoimmune disorder? When is the last time you checked your Vitamin D levels?

Before you begin...

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Take a moment and breathe. Place your hand over your chest area, near your heart. Breathe slowly into the area for about a minute, focusing on a sense of ease entering your mind and body. Click here to learn why we suggest this.

Are you or someone you love suffering from depression or an autoimmune disorder? It appears vitamin D deficiency may be to blame.

Vitamin D is essential for proper immune functioning and alleviation of inflammation. The beneficial effects of vitamin D on protective immunity are due in part to its impact on the innate immune system and has numerous effects on cells within the immune system. Vitamin D is also involved in maintaining the proper balance of several minerals in the body. And, it helps to ward off the flu and many viruses and treat them. The latest research links vitamin D deficiency to many disease states. These disease states include cancer, osteoporosis, heart disease, depression, arthritis, and just about every other degenerative disease.

 “Vitamin D reduces depression. In a randomized, double-blind study, People with depression who received vitamin D supplements noticed a marked improvement in their symptoms.” – Journal of Internal Medicine

According to the Nutrition Research Journal, as many as 80% of people are deficient in vitamin D. Inadequate exposure to sunshine, poor eating habits, malabsorption, the VDR genetic mutation, and accelerated catabolism due to certain medications, dark skin pigment color, and too much sunscreen can be to blame. 

A doctor can check vitamin D levels with a simple blood test. Many mainstream doctors will suggest that you are within normal limits if your levels are 20-30ng/mL. However, for optimal health, the Endocrine Society and many functional medicine M.D.s and naturopaths will recommend levels of between 40-70 ng/mL for both children and adults. These doctors will also recommend a more aggressive replenishment program. For example, at age five, my son’s level was 24. The pediatrician recommended 500iu daily of supplementation, while our naturopath recommended 5,000iu daily for six months before retesting. Six months later, his levels were almost normal. 

“Through several mechanisms, vitamin D can reduce risk of infections. Those mechanisms include inducing cathelicidins and defensins that can lower viral replication rates and reducing concentrations of pro-inflammatory cytokines that produce the inflammation that injures the lining of the lungs, leading to pneumonia, as well as increasing concentrations of anti-inflammatory cytokines” – PubMed

How to Increase Your Vitamin D Levels

Get enough sun. Vitamin D3, “the sunshine vitamin,” is the only vitamin your body that is made, with the help of the sun. So be sure to get enough sun exposure to help the body make this essential nutrient. Hold off trying to protect ourselves from the rays of the sun at every turn by slathering sunscreen. Allow yourself to play outside, garden, and enjoy the rays in moderation.

If you must use some sunscreen, avoid chemical sunscreens made with toxic chemicals that cause thyroid dysfunction, endocrine disruption, allergies, organ toxicity, reproductive toxicity, skin cancer, development, brain, and metabolism problems. Shop for natural mineral-zinc-based certified products instead. When exposed to scorching climates or in the sun for extended periods, we use sunscreens by Babyganics, Badger, Babo Botanicals, and Goddess Garden products.

Eat a well-balanced diet, with foods higher in vitamin D. Although it is believed that we only get twenty percent from the foods we eat. Some foods higher in D include cod liver oil, fish, oysters, eggs, and mushrooms. 

Get checked for the VDR mutation. A blood test will determine if you have mutations in the vitamin D receptor. The consequence can be lower vitamin D levels and the inability to absorb vitamin calcium and many other minerals properly. According to a 2020 scientific report, supplementation of vitamin D can help improve VDR gene expression, so more supplementation may be necessary if you have this mutation.

“Something so simple. Vitamin D supplementation could improve the health status of millions and so becomes an elegant solution to many of our health problems today.” – Carol L. Wagner, MD – Medical University of South Carolina

Supplementation 101. Supplementation is often critical if you cannot properly metabolize or absorb enough vitamin D or not get enough sunshine. In areas with long winters and specific populations of people with darker skin color, supplementation may be even more critical. There are many supplements on the market. However, many tablet forms are not as bioavailable and harder to absorb. Therefore, it has been recommended that liquid forms are better. In addition, liquid D is often suspended in olive oil, which helps the vitamins to absorb more easily since it is fat soluble. One of my favorite brands is by Seeking Health. It does not contain any impurities or allergy-inducing ingredients. 

Final Thoughts

Boosting the immune system naturally works on your body’s innate wisdom. It supports the body to operate like a well-oiled machine, protects it from unwanted pathogens and disease, and helps ensure a healthy body and mind.

To receive more info on how you and your family can overcome ADHD, apraxia, anxiety, and more without medication SIGN UP HERE or purchase my book Healing without Hurting.

Dive Deeper

Click below to watch a sneak peek of our brand new course!

Our new course is called 'Overcoming Bias & Improving Critical Thinking.' This 5 week course is instructed by Dr. Madhava Setty & Joe Martino

If you have been wanting to build your self awareness, improve your.critical thinking, become more heart centered and be more aware of bias, this is the perfect course!

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General

Are Lockdowns Affecting Children?

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CE Staff Writer 2 minute read

In Brief

  • The Facts:

    We spoke to activist and mother Stephanie Sibbio about her co-creation of an organization called 100 Million Moms which seeks to empower women to stand up against injustices.

  • Reflect On:

    Are we choosing virus mitigation methods that are short sighted and harmful over the long term? Are they more harmful than the virus itself?

Before you begin...

Coherent icon

Take a moment and breathe. Place your hand over your chest area, near your heart. Breathe slowly into the area for about a minute, focusing on a sense of ease entering your mind and body. Click here to learn why we suggest this.

The potential downsides of lockdowns during pandemics have been explored quite a bit – and the truth is the scientific community is quite divided on whether it’s the right move. On one hand a case can be made for effectiveness of lockdowns, but at quite a cost, while on the other hand many have shown lockdowns to be ineffective in slowing spread. How a study is organized and conducted can also dramatically change results.

Interestingly a study in Nature showed that “less disruptive and costly NPIs can be as effective as more intrusive, drastic, ones (for example, a national lockdown).” This essentially states that governments could choose effective ways to mitigate virus spread effectively without inducing unwanted and long term side effects on society as a whole via lockdowns – regardless, lockdowns are still widely being used.

One question we might have is, what about factors that are not so easy to measure right away? Things like long term psychological damage of being constantly stressed, out of touch with community and friends, and confined to our homes. What affects are children experiencing in their development and learning? We may not know exactly for quite some time.

I felt inspired to speak to a mother who has not only be asking this question with regards to her child, but who has decided to do something to push back against government measures, like lockdowns, that many citizens and scientist don’t agree with.

Along with another activist, Stephanie Sibbio created a movement called 100 Million Moms who, as their Instagram states, are a rights-based movement empowering moms all over the world to stand up against injustice. We advocate for natural health & medical freedom.

I spoke to Stephanie about how she has seen lockdowns affecting children, and her story in co-creating 100 Million Moms. In this discussion you will learn how you can get involved as well.

Further Discussion

A large meta analysis on mask wearing has shown that children are having physiological issues and learning challenges with prolonged mask wearing.

A group of doctors did a panel worth considering that discusses the potential harms of lockdowns and the science that supports the idea.

Dive Deeper

Click below to watch a sneak peek of our brand new course!

Our new course is called 'Overcoming Bias & Improving Critical Thinking.' This 5 week course is instructed by Dr. Madhava Setty & Joe Martino

If you have been wanting to build your self awareness, improve your.critical thinking, become more heart centered and be more aware of bias, this is the perfect course!

Click here to check out a sneak peek and learn more.

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Health

Rare Mineral Can Remove Harmful Toxins & Heavy Metals With Just 30 Seconds a Day

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Before you begin...

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Take a moment and breathe. Place your hand over your chest area, near your heart. Breathe slowly into the area for about a minute, focusing on a sense of ease entering your mind and body. Click here to learn why we suggest this.

These days many people are struggling with fatigue, heart and respiratory issues, brain fog and memory challenges, and on top of that, cancer rates are increasing year after year. At times these issues can be a result of cumulative stress and emotional trauma, and other times it can be the result of our overly toxic environments at home, at work and in our cities.

Most disease, cancers and health problems we experience are rooted in toxicity. Mercury, arsenic, lead, cadmium, pesticides, and volatile organic compounds just scratch the surface of what our bodies have to fight against daily.

By some estimates, we are exposed to over 80,000 chemicals in our daily lives, just from the food we eat, water we drink, and air we breathe. These toxins build up in our bodies affecting our sleep, memory, concentration, weight, and even inflammation (1, 2, 3, 4).

Toxins can be found everywhere, including:

  • Food (pesticides, herbicides, chemical additives)
  • Pollutants (the air you breathe)
  • Skincare and Personal Care Items
  • Household Items (couches, chairs, beds, Paint, keys)
  • Water (a common source of heavy metals)

Our body’s are natural detoxifiers, kidneys, liver, and lymphatic system is designed to keep our bodies clean. Hence detox is not needed. But as our lives become more toxin filled, our bodies have a difficult time keeping up and this is why over toxicity leading to disease is become a prevalent issue. Thankfully, there are natural solutions that can help. One of those solutions is a powerful mineral, created through a reaction of volcanic ash and seawater, that can eliminate dangerous toxins from the body, down to the cellular level.

Its negative-charge and honeycomb shape acts as a natural chelator, binding to positively-charged toxins and ushering them out of the body, quickly and effectively.

Zeolite Clinoptilolite: A Mineral for Detox

If you’ve heard of the zeolite Clinoptilolite, it’s because this type of zeolite has been widely studied for its ability to:

  • Flush heavy metals from the body, including toxic lead (5)
  • Provide alkalizing minerals to support a healthy pH
  • Protect kidney function by detoxing heavy metals (6)
  • Strengthen the immune system through removing toxins (7)
  • Protect against leaky gut by strengthening the intestinal wall (8)
  • And much more, as extensive clinical research shows (9)

The detoxification and health benefits of the zeolite Clinoptilolite are astounding. It’s hundreds of times more effective than activated charcoal, a commonly known and used detoxifier that can detox the gut but comes with harsh side effects.

The zeolite Clinoptilolite can bind to toxins throughout the whole body and has an affinity for toxins only, so it never removes beneficial minerals, and there are no negative side effects.

The truth of the matter is though, not all zeolite products work, and all are not created equally. In fact, we stayed away from zeolite here at CE for a while due to the fact we could not find a reliable source.

Most zeolite products are not capable of cleansing at the cellular level. To go beyond the gut and reach into cells for a deep detox, the zeolite must be nanosized. When the zeolite is nanosized and suspended in water molecule clusters, this natural detoxifier can travel throughout the body, even past the blood-brain barrier.

What brings on things like clearer thinking, ease in recalling tasks, improved mood and much more is the fact that your brain is now free of neurotoxic heavy metals.

But to take out heavy metals and other toxins, the zeolite must also be cleansed and pre-filled with alkalizing minerals. Why? The fact is, when mined, zeolite comes filled with environmental pollutants because that’s what zeolites are good at in nature – absorbing toxins.

However, if a zeolite is already filled with toxins, it can’t take any more from your body. That’s why most zeolites sold today don’t work, and why we haven’t recommended one before.

The Most Effective Zeolite on the Market Backed by Science

After doing extensive research, we started taking a zeolite product in December of 2020 from Pure Body Extra by a company called Touchstone Essentials. Their cleansing process and nanosizing technology is hands-down the most advanced we’ve seen, yielding the only zeolite on the market that can effectively detoxify the entire body on a cellular level.

This zeolite uses nanosized Clinoptilolite to access toxins everywhere in the body. These particles are so small they are invisible to the naked eye and need to be magnified thousand-fold. And it’s backed up by the gold standard in instrumentation – Malvern particle size testing.

This nanometer size means they can get to a cellular level, and it also means the collective surface area of the zeolite particles creates a vast filter that mops up toxins within hours.

And because these zeolite particles are encapsulated within water molecule clusters, it is delivered in a liquid spray that is easy to use (just a few sprays, morning, noon, and night) with no odor, no taste, and no hassle.

Pure Body Extra has also been cleansed of existing pollutants so that it more effectively removes heavy metals throughout your body. This is all proven with third-party independent clinical testing. Not only that, the zeolite particles are pre-filled with alkalizing minerals. That way, the zeolite “swaps” a beneficial mineral for a toxin every time.

In all our research, this zeolite product has the most rigorous research and testing.

 

Why We’re Recommending it Today

We take Pure Body Extra every single day and have been blown away by the results. We were so impressed that we reached out to the company about making this zeolite available to our readers.

It turns out, Touchstone is as passionate about prevention and natural treatments as we are, so they agreed to reserve 500 bottles of Pure Body Extra at an incredibly low price, exclusively for our readers. Which is why we’re recommending it to you now. It’s truly a miraculous product.

A Special Offer for Our Readers Only

Normally, this remarkable detoxifier sells on their website for $79.95, which is why we were shocked when Touchstone said they’d offer it to our readers for just $5. They’ll even include free shipping. We asked them how they could possibly offer it at such a low price, and this is what the company said.

“We’re on a mission to touch one million families with goodness. We know if we just get the product in people’s hands, the results are so good, people reorder it again and again. We’re happy to make a difference in people’s lives.”

When you subscribe to a monthly shipment today, not only is your first bottle $5, but you’ll lock in a 20% off member discount and free shipping every month after that. Of course, the 100% Risk-Free Guarantee remains.

There’s zero risk. You can cancel your subscription any time (before the next shipment), or return your shipment within 30 days for a full refund. They’ll even refund your $5 if you’re not happy with the product, less return shipping of course.

Imagine being free of disease-causing heavy metals, nitrosamines, volatile organic compounds, and pesticides in just 30 seconds a day, with no harsh side effects.

It’s only available to the first 500 people as that is what has been reserved for our audience, and at only $5, they’re selling quickly.

In today’s toxin-filled world, our body’s detoxification system simply can’t keep up with the daily onslaught. We all need to reduce our toxin load if we want to live happy, healthy lives.

 

Dive Deeper

Click below to watch a sneak peek of our brand new course!

Our new course is called 'Overcoming Bias & Improving Critical Thinking.' This 5 week course is instructed by Dr. Madhava Setty & Joe Martino

If you have been wanting to build your self awareness, improve your.critical thinking, become more heart centered and be more aware of bias, this is the perfect course!

Click here to check out a sneak peek and learn more.

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