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Historians theorize that its origins began in ancient Greek and Roman frigidariums or cold baths. Dr. Lubna Khan-Salim, aesthetic surgeon and avid cold plunger, says diving into cold water also has a long history in Scandinavia, where the therapeutic benefits have been touted for centuries. However, its popularity in the wellness industry has only popped up in the last five years or so. “It particularly took hold in lockdown during the global pandemic,” she says. “It was a relatively safe activity for people to do outdoors while social distancing and many people took to social media to share how a cold dip improved their mood and health.”
But data shows this isn’t just a social media craze. Booking companies like Pitchup are seeing a 49 percent increase in winter arrivals. “Last year, we added three new accommodations to Pitchup.com that offer cold plunge wellness experiences—more than we’ve ever listed before,” says Dan Yates, Pitchup.com’s founder.
Nimmo Bay Resort.Photo: Jeremy Koreski
The health benefits are undeniable, with studies showing it can improve insulin sensitivity, boost dopamine, slow disease progression, lower inflammation, increase metabolism, and reduce stress and anxiety. “Cold water plunging is like an exercise system for the circulatory, hormonal, nervous, and immune system all at once,” says Dr. Marcus Coplin, naturopathic medical doctor and medical director for The Springs Resort. “Recently, I’ve seen a major uptick in the amount of people who want to take a cold water plunge as part of their self-directed health and well-being practice.”
Anna Deacon and Vicky Allan wrote the book (quite literally) on cold plunging, after beginning to swim in the frigid Scottish waters that surrounded them in 2017. Their books The Ripple Effect and Taking The Plunge, among others, dive into the healing powers of “wild swimming” and the sense of community that comes with it. “While researching our books on cold water swimming, we have come across hundreds of people who have experienced incredible health benefits from cold water plunges both mentally and physically,” says Deacon. “I personally found that swimming outdoors helps me a lot with anxiety and an overly busy mind.”
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This as-told-to essay is based on a conversation with Olivia Amitrano, a 29-year-old wellness entrepreneur from New York City. The following has been edited for length and clarity.
I grew up with health problems that I always thought were connected, including skin and gut issues and some anxiety. We know now that there’s a gut-brain axis, but at the time, the doctors I went to kept telling me my issues weren’t related.
This motivated me to enter Fordham University as a premed student in 2011. Even though I eventually realized traditional, or integrative, medicine was my true calling, the statistics and research classes I took turned out to be extremely helpful later in my career. After one year, I switched majors to psychology and graduated in 2015.
Now I’m a wellness influencer with 474,000 Instagram followers and 94,000 TikTok followers. I also have my own supplement line that brought in $14 million in revenue in 2020, my highest-grossing year yet. Here’s how I built my business.
One day in 2012, I left school and drove myself to an acupuncturist who practiced traditional Chinese medicine. He took one look at my tongue and noted every symptom I was experiencing. He also prescribed me herbs that gave me more relief over the next week than anything else I’d tried.
After that visit, I started a blog detailing my journey. I began experimenting with herbs and seeing more alternative-health practitioners. I wanted to explain to people what worked for me to fix my issues, the diet changes I was making, and why.
In 2013, I tried to monetize the blog, but there wasn’t much information about affiliate marketing at the time, and influencers weren’t big yet. All I could do was post Amazon affiliate links for different herbs, skincare, and home products I blogged about, which made me anywhere from a few cents to a dollar per sale. I made $200 to $500 a month on average.
Blog titles are critical. People are inundated with digital grabs for their very short attention spans, so you need to convince your audience in seconds that this topic is going to be easy to understand, fun to read, and valuable.
The most high-value content provides solutions, so ensure your article is solving a real and specific problem for your audience. Instead of writing about a skincare product you’re loving, write about a skincare product that has helped you with a specific skin complaint or condition such as eczema.
Structure, format, and quantify your articles. It’s easy and fun for our brains to contain things in neat, digestible bits, and lists help break up long articles.
Naming my blog posts “Everything I Wish I Knew About _____” has been an effective format, particularly on TikTok and Instagram reels. One of my blogs in this style, adapted from a reel that got 329,000 views, had “protein, calories, and hormones” in the blank, and it performed well on my site.
Other topics that performed well for me were digestion, cutting out sugar, aphrodisiac herbs, and preventing cognitive decline.
I was working a series of side jobs, and I had $200 to my name. I spent it all at Trader Joe’s buying ingredients to make my favorite juice recipes to test and photograph them. The juice-recipe book made about $4,000 over three months, and I plowed all of that back into the business.
The key was starting very small with digital products since they have such low overhead and eventually putting that money into physical products. I started working on my supplement line in 2016 and named my business Organic Olivia.
I wanted to understand the science and traditional wisdom that could explain why the herbs I was using for my health conditions were so effective. I also wanted the credentials, knowledge base, and real-world experience to formulate my own products and be taken seriously in the supplement and wellness world.
I completed a three-year intensive clinical program in 2020, where I learned how to formulate herbal remedies with the right therapeutic dose and complementary herbs.
I was lucky to have a friend who had worked in food manufacturing who explained the dos and don’ts of the industry to me and pointed out some of the corruption that exists.
I then met a great manufacturer at a supplement conference called Expo West who helped me navigate tricks in the industry, and we worked together as co-formulators. We also ensured our 33 products, which range in price from $25 to $79, were tested and certified by a reputable lab.
I’ve never taken investor money and now have nine full-time employees.
I was an early adopter of Instagram and was really part of the first “generation” of influencers, but I don’t take sponsorships. I make commissions from affiliates, but I’ve never promoted something because a company approached me, which helps me maintain trust with my audience.
Instead of putting 100 products in front of my followers, they can trust my line of supplements because we’ve built a relationship.
Maintaining my blog has been a big part of my success. Researching and writing content doesn’t directly translate to revenue, but it’s important that it’s my voice because the brand is my face and philosophy.
The biggest mistakes I’ve made were spending too much on web-agency fees instead of hiring my own developer and keeping employees who weren’t working out because I wanted to be nice. Not only did it hit me financially, but it impacted the company’s energy and culture.
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Few industries are as complex today as healthcare. The pace of disruption is unrelenting as new entrants, new discoveries, and new technologies are emerging nearly every day. Category leaders are being challenged to deliver patient-first, systemic change; start-ups are striving to fill gaps in the healthcare ecosystem; patients are looking for experiences that make them feel seen, heard, and valued. Underscoring all of this is the reality of inequities that can no longer be ignored. Amid this turmoil and opportunity, healthcare is faced with a new set of imperatives—ones that build on learnings from the Covid-19 pandemic and carry forward more human-centered, equity-based imperatives. For marketers, it is no longer enough to believe the work starts and ends with acquiring a patient at the lowest CPA. We have a part to play in devising holistic strategies that support our organizations and the imperatives they are trying to address.
Reimagining marketing strategy to better align on organizational structure
Delivering for the patient or the healthcare consumer means understanding the barriers and key stakeholders that are keeping your CEO/president up at night. Ask yourself if your organization’s marketing strategies are truly oriented toward addressing those concerns.
According to a recent survey by the American College of Healthcare Executives, for hospital presidents/CEOs, workforce challenges have moved to the top of the list, with financial challenges close behind. While access to care and patient satisfaction remain important, these data points reinforce that the patient as a marketing focus is not sufficient. Whether you lead a hospital system or sit somewhere else in the healthcare ecosystem, your marketing strategy needs to move past the consumer/patient focus of most marketing strategies today.
Using a narrative marketing framework as your baseline
Addressing this complexity requires a new framework that can position marketing to have broader impact. Looking at the foundational thinking of Nobel Prize–winning economist Robert Shiller and his theory of narrative economics and pairing it with the AI-powered consumer and market intelligence platforms provides a new way to process this complexity into an actionable framework. We now have access to best-in-class AI tools that can process billions of pieces of indexed content across all forms of structured and unstructured data on the web and offer us insights into how to create and manage narratives that will result in impact for our organizations.
How to actually get started with narratives
Delivering for the patient or the healthcare consumer requires two steps: understanding the macro-barriers to delivering on the organizational strategy, and identifying the key stakeholders you need to influence as a starting point. These may appear to be well documented, but the process of clarifying through stakeholder interviews and research often leads to important discussions around prioritization. Using traditional research methods can offer a view of how your organization is set up to succeed against competitors, but employing insights available through AI-enabled platforms gives organizations unprecedented data inputs that can lead to clear mapping of the narratives you need to own or change in the market.
In addition, these platforms offer new ways to lay the groundwork for measuring the impact of a narrative marketing strategy on your organization. AI can index company narratives relative to strategy, opportunities, and threats, and create benchmarks to watch over time related to sentiment, intensity, and impressions. Ultimately these can be tied back to ROI and stakeholder value that move past typical marketing performance metrics or traditional brand metrics.
Leverage narratives to target specific audiences
Once your narratives are identified and prioritized, you can begin to build strategies that target specific audiences or behaviors. Leveraging AI allows organizations to identify mission-critical conversations and shape narratives. Using paid, earned, and owned channels, you can then co-opt and own critical discussions and relationships, driving engagement, influence, and outcomes. AI platforms can evaluate how your organization and your peers are discussed in news, blogs, forums, and social and owned channels. It can show you which channels are driving volume, sources of influence, domains, professionals, and individuals discussing the disease or their personal experience. It can analyze trends, brands, behavior, sentiment, and more with the goal of helping to inform marketing strategies, creative executions, and communications that will resonate with each audience and be amplified most effectively.
Typically, we find organizations can identify a handful of core narratives that can then be supported across an integrated plan. For example, for an association one narrative may be around issues of equity for a disease or condition. By using a narrative framework, it is possible to connect that narrative across regulators to drive policy change, the press to drive attention, donors to rouse support, and people living with the disease or condition to impact behavior change. How narrative strategies are mapped and employed will vary, but the need to connect across channels is critical to success. If your marketing, social, and communications teams are not connected and working from the same set of narrative maps, important potential impact can go unrealized.
Creating new possibilities and a path forward
This kind of connected planning is hard to achieve, but that difficulty opens a door for those organizations that succeed; there is a huge competitive advantage awaiting you. Smart CEOs and CMOs who can embrace the complexity and solve it with a narrative marketing framework are the ones who will drive results—for their organizations and the healthcare consumer.
Photo: Dilok Klaisataporn, Getty Images
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“I try to find moments a few days each week, when the opportunity arises, to just have quiet time, no devices, minimal noise,” Fulkerson said. “When I’m just sitting there looking at my phone, reading social media, I’ll remind myself to put the phone down and go do something quiet.”

Fulkerson’s commitment to finding balance is what makes her a Duke Wellness Champ. With our series, Duke Wellness Champs, Working@Duke will spotlight staff and faculty who take charge of their overall physical, mental and/or social well-being. Through each person’s story, we hope to inspire and help colleagues in pursuit of their wellness goals.
Building quiet time into her routine is something Fulkerson began doing last year, as she realized the stress of work, family and the pandemic were weighing on her well-being. Fulkerson said she made changes such as working out with a CrossFit group near her Raleigh home and trying to cut down on the amount of processed food in her family’s diet.
“You always hear people say that you can’t take care of others until you take care of yourself,” Fulkerson said. “That’s something that’s always been in the back of my mind. But sometimes, you have to take control and do something about it.”
Fulkerson works 12-hour shifts, often on weekends, meaning there are mornings and afternoons during the week when she can be home alone. These are the opportunities she tries to make the most of by reading “actual books” on a wide range of subjects – she recently read a book on the potential of technology and another on religion – and making progress on cross-stitching projects.
Cross-stitching is a hobby she took up in 2022, and she’s found challenges in the intricate patterns and satisfaction once her designs are complete.
“I feel less anxious,” Fulkerson said. “I feel more centered. It helps me put things into perspective. I don’t feel as though I’m rushing. While life still has its stressors, taking this time just helps me feel more relaxed.”
Is there an inspiring colleague in your corner of Duke who embraces physical, mental and/or social well-being? Let us know. Write working@duke.edu.
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Healthpedia presents a new series of short exercises and routines to help you get healthy and stay healthy. Join us for some unique ideas that may be the tips you need to change your life! It’s Health Hacks: Wellness Tips For A Better You.
Package Dimensions : 7.48 x 5.31 x 0.5 inches; 2.72 Ounces
Director : Hareen Gani
Media Format : NTSC
Run time : 1 hour
Release date : June 23, 2023
Actors : Various
Studio : Wownow Entertainment
ASIN : B0BSCDJ7GW
Country of Origin : USA
Number of discs : 1
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Before Mailing, register your DNA test kit at 23andMe online otherwise, your saliva sample will NOT be processed. 23andMe Health + Ancestry Service features over 150 personalized genetic insights that can help make it easier for you to take action on your health. Using insights backed by the latest science, see how DNA can affect your chances of developing certain health conditions.* 23andMe’s Health + Ancestry Service provides genetic testing that includes: 10+ Health Predisposition* reports including: Type 2 Diabetes (Powered by 23andMe Research), Late-Onset Alzheimer’s Disease, Celiac Disease. 40+ Carrier Status* reports including: Cystic Fibrosis, Sickle Cell Anemia, Tay-Sachs Disease 5+ Wellness reports including: Deep Sleep, Lactose Intolerance, Genetic Weight. 23andMe Health + Ancestry Service includes our Ancestry + Traits Service with over 50 personalized DNA ancestry reports: Ancestry Composition, Ancestry Detail Reports, Maternal & Paternal Haplogroups, Neanderthal Ancestry. Opt-in to find and connect with relatives in the 23andMe database who share DNA with you. And opt-in to Family Tree, which is automatically built from your DNA relationships. Plus 30+ Trait reports including: Hair (Color, Curliness, Male Bald Spot), Taste & Smell (Sweet vs. Salty, Bitter), Facial Features (Cheek Dimples, Unibrow, Freckles). OTHER FEATURES: 23andMe’s at-home saliva test kits include tools that allow you to share, compare and discover more with friends and family. Trace DNA through your close family and explore the genetic similarities and differences between you and family members. At-home DNA test kit. Access to Health + Ancestry Service that can help give you a more complete picture of your health with insights from your genetic data. Personalized genetic insights and tools that can help make it easier for you to take action on your health. Includes FDA-authorized reports and full access to our Ancestry + Traits Service.
Is Discontinued By Manufacturer : No
Product Dimensions : 6.5 x 5 x 1.3 inches; 4.8 Ounces
Item model number : Health + Ancestry
Date First Available : May 20, 2016
Manufacturer : 23andMe
ASIN : B01G7PYQTM
WHAT YOU GET: At-home DNA test kit. Access to Health + Ancestry Service that can help give you a more complete picture of your health with insights from your genetic data. Personalized genetic insights and tools that can help make it easier for you to take action on your health. Includes FDA-authorized reports and full access to our Ancestry Service.
HEALTH FEATURES: Our personalized health reports use science-backed data to show how your DNA can affect your likelihood of developing certain health conditions.* Wellness reports show how your DNA relates to your lifestyle. Carrier Status* reports can show if you’re a carrier for genetic variants linked to certain inherited health conditions. Use insights from these genetic reports to help you make informed decisions to fuel your health journey.
SIMPLE & EASY: Genetic testing in 3 simple steps. No blood, no needles. Our home-based saliva collection kit is all you need. We have made the process as simple as possible. Spit in the provided tube, register your kit using the barcode, and return the saliva sample back to our lab in the pre-paid package. Get results back in 5-6 weeks. Your Health + Ancestry kit already includes access to the basic 23andMe Ancestry Service, and is upgradeable to our premium 23andMe+ Membership.
PRIVATE AND PROTECTED: Know that you are in control of your DNA. Discovery should never come at the expense of privacy. Your data is encrypted, protected, and under your control. You decide what you want to learn and what you want to share. Subject to 23andMe’s Terms of Service at 23andme. com/tos and Privacy Statement at 23andme. com/about/privacy.
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AXV Vibration Plate Exercise Machine Whole Body Workout Vibrate Fitness Platform Lymphatic Drainage Machine for Weight Loss Shaping Toning Wellness Home Gyms Workout
✅RELIEF, REHABILITATION & REPAIR: The AXV vibration plate delivers efficient and gentle Whole Body Vibrations, waking muscles throughout the body and increasing blood flow and oxygen delivery to the muscles. This enhances your body’s built-in ability to regenerate cells and repair itself. Relief is felt from the first session, and continued, regular use builds up muscle tone, protecting nerves and bones, relieving chronic pain, repairing old injuries, and providing greater range of motion.
✅RICH FUNCTIONAL & HIGH EFFICIENT& REMOTE CONTROL: Adjustable vibration speed (1 to 120), with 2 resistance workout bands, can exercise upper body and lower body at the same time. Offering variety of exercise modes, allow you to try different vibration exercises, With this workout machine, you can have your routine exercise done in only 10 minutes everyday. What you’ll get is a better shape and enhanced metabolism, increased bone mineral density, relieve and reduce stress levels.
✅WHY WE CHOOSE AXV VIBRATION PLATE: Can be connected to phone via BT and used as BT speaker; Magnet health massage function; LED display shows time, speed and burnt fat making your workout visible; Compact size can be used anywhere & easy to carry and store; Anti-slip coating designed;Enhanced upgraded Ergonomic design shell ensures more durability and stability; Comes with Remote control ,Resistance Bands and detailed manual…everything you need.
✅SUPERIOR QUALITY 100% LIFETIME SATISFACTION GUARANTEE: Our products are manufactured by the top professional factory, each product has been rigorously tested. you can enjoy our vibration plate and resistance bands absolutely risk-free. AXV’s mission is to develop premium & safe home exercise equipment to help you lead a healthier & better lifestyle with 100% customer satisfaction. If you got any problems, just contact the seller first in Email,we will give you a satisfactory solution.
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ASIN : B0C1JJTDZ5
Publisher : Independently published (April 4, 2023)
Language : English
Paperback : 109 pages
Item Weight : 7.8 ounces
Dimensions : 6 x 0.25 x 9 inches
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Organic Fenugreek Seed Powder, Organic Dandelion Root Powder, Organic Fennel Seed Powder, Organic Ginger Root Powder, Organic Parsley Leaf Powder, Amylase Complex, Protease Complex, Pepsin Complex, Lipase Complex, Biomelain Complex, Papain Complex Other Ingredients: Hypromellose Capsule, Microcrystaline Cellulose, and Magnesium Stearate
Is Discontinued By Manufacturer : No
Package Dimensions : 4.09 x 1.81 x 1.73 inches; 2.72 Ounces
Date First Available : September 27, 2018
Manufacturer : Love Wellness
ASIN : B07TCQS4QJ
How it Works: Digestive enzymes help break down fats, proteins, and carbs so you can feel your best after meals, while organic fennel, dandelion, and fenugreek team up to help calm upset stomach and other digestive troubles like excess water weight.* Digestive enzymes and organic fenugreek also work with organic ginger root to help support normalized water retention from food, hormonal bloating, and more.*
Clean Ingredients: The supplement is gluten-free, dairy-free, and made with many organic ingredients.
How to Use: Take 1 or 2 capsules after a meal or before bedtime. We do not recommend taking more than 4 capsules in 1 day. If you have trouble swallowing pills, break the capsule open and put it into your favorite beverage.
Love Yourself Well: At Love Wellness, we create natural solutions for natural problems because we experience them too (Yes, really!). Discover clean, doctor-developed products that fit your body’s needs and remember, you’re never alone here.
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Not all heroes wear capes, in fact many wear activewear. That’s why we designed our Women’s Multivitamin to support your general health and wellness with 23 essential vitamins and minerals—such as Vitamins A-E, Calcium, Folate, Iron and Zinc—in one convenient capsule. With the addition of a Total Health Blend containing antioxidant Cranberry, Acai, Pomegranate and Papaya, it does (almost) as many things as you do in a day.*
Product Dimensions : 4.71 x 2.28 x 2.28 inches; 4.16 Ounces
Date First Available : October 3, 2022
Manufacturer : ZURU
ASIN : B0BL2GM261
Country of Origin : USA
THE MULTIS: These Multivitamins are our multi-taskers. Much like you, they do way more than one thing at a time, with the essential vitamins and minerals you need to feel like your best self.
THE POWER OF HABIT: At Health By Habit we know maintaining your health is hard enough, so we don’t overcomplicate it. We’re democratizing wellness by making products that are affordable, accessible and straight-forward. That do what they say on the label.
FORMULATED BY EXPERTS: Created by our expert research and development team — who have decades of experience between them — our clever formulations leverage active ingredients at the intersection of holistic and traditional medicines. The result? Solutions that support your desired wellness outcomes.
MAKING IT A HABIT: Health By Habit vitamins are housed in fun, color-coded bottles you’ll want to show off (rather than stash away out of sight and forget about). Routine doesn’t have to be boring — and neither does taking your vitamins.
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