Connect with others on the 7 Pillars journey, share your experiences, ask questions, and support each other in building better habits and improving wellbeing.
I've been doing the cold shower challenge for a week now but I'm not sure if I'm doing it long enough. Currently I'm at about 30 seconds - does anyone have research on the optimal duration for health benefits?
I'm new to meditation and finding it challenging to stay focused during my morning practice. Can anyone recommend good guided meditations for beginners? Any apps that have worked well for you?
Just wanted to share my journey with the 7 Pillars over the last 3 months. I've lost 12kg, my energy levels are through the roof, and my anxiety is at an all-time low. The combination of all 7 pillars has completely transformed my life.
I'm struggling to maintain the low-carb diet that Brett recommends because of my busy schedule. Does anyone have good meal prep ideas that can be prepared in advance? Looking for quick and simple options!
I have a hard time with the first pillar. I set my alarm for 6am but always end up snoozing and getting up much later. How do you all make sure you actually get up immediately as Brett suggests?
Brett usually recommends starting with 30 seconds and working your way up to 2-3 minutes over time. The research I've seen suggests that even short exposures to cold water (30-60 seconds) can trigger the hormetic response that gives you the health benefits.
I'm in week 3 and up to 2 minutes now. What helped me was counting down from 30 for the first week, then 60, and so on. Gives you something to focus on besides the cold!
There was a study in the Netherlands that showed 30-60 seconds of cold exposure can increase immunity and reduce sick days. I'll try to find the link and post it here.
Thanks everyone! This is really helpful. I'll aim to add 30 seconds each week until I get to 2 minutes. The counting tip is great too!