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The lymphatic system is our internal drainage system. Its major functions include: Protecting your body from illness-causing invaders Maintains proper body fluid levels Absorbs fat from the digestive system When the lymphatic system is clogged, it means the drain isn’t working properly so whatever needs to be draining out of our body isn’t or isn’t at the rate it should, which results in build-up of cellular toxins and other toxins that can leak and cause inflammation. Some signs you might be suffering from lymphatic congestion: · Stiffness, especially in the morning · Fatigue · Itchy and dry skin · Bloating · Breast swelling with each cycle · Holding on to water · Brain fog · Swollen glands · Stubborn weight gain · Chronic sinusitis, sore throats, colds, or ear issues · Cellulite · Cold hands and feet So, what can we do to get our lymphatic system operating at its optimum level? 1) Hydrate – Lymph fluid is about 95% water and becomes thicker and less mobile when you are dehydrated. In fact, one of the most common cause of lymph congestion is dehydration. Stay well-hydrated by sipping purified water throughout the day to help keep your lymph flowing well. Avoid sugar-laden soft drinks, processed juices, sports drinks, and alcohol, which add an additional metabolic burden on the body as well as too much caffeine, which dehydrates the body. 2) Exercise regularly (both cardio and strength training) – Any activity that contributes to overall fitness will also contribute to a strong circulatory system. Regular aerobic activity is good for heart health and blood vessels Resistance training adds to muscle mass, which increases the efficiency of both cardiovascular and lymph circulation 3) Lymphatic massage – this is a special type of massage that focuses on moving fluid through the lymphatic system where it may be clogged or sluggish. This aids in moving toxins and excess liquid out of the body and clearing the lymphatic system. 4) Breathe deeply – Our bodies have 3 times more lymph fluid than blood, but there is no organ to pump it. The pumping action of deep breathing will help the lymphatic system transport the toxins into the blood before so they can be detoxified by the liver. 5) Hot and cold therapies – Hot temperatures help dilate the blood vessels, while the cold shrivels them. This creates a “pump” action that forces out the toxic fluid that have remained in the body. 6) Dry brush – Dry brushing stimulates blood flow, exfoliates dead skin, invigorates skin, stimulates the lymphatic system and flushes toxins. 7) Cope with stress through mindfulnes s – Oxidation and lymph congestion increase when you are physically and/or emotionally stressed, so having an effective routine for coping with daily stress is key. 8) Eat healthy – Circulation is yet another aspect of your health that benefits when you eat healthfully. 9) Rebounding and vibration therapies – It seems obvious that shaking and bouncing your body around will get your blood pumping. Rebounding (jumping on a trampoline) appears to be especially effective at improving lymph system circulation. Lymphatic fluid is completely dependent on physical exercise to move, and the up-and-down rhythmic gravitational force caused by jumping on a trampoline causes the lymph system’s one-way valves to open and close, increasing lymph flow. Rebounding benefits include increasing oxygen uptake and promoting detoxification via the lungs, skin, and lymph. It is also a simple, zero-impact exercise method with long-term mental and physical health benefits. Vibration produces significant increases in skin blood flow. 10) Endosphères Therapy – A new sophisticated approach to lymphatic drainage is Compressive Microvibration. This body treatment replaces the “suction-traction massage” treatment and is more effective than the application of manual lymphatic drainage alone, guaranteeing stable and lasting results over time. When your lymph is flowing well, it will support natural revitalization and cleansing of your body. Follow these daily habits and exercises to naturally decongest your lymphatic system for vibrant skin, digestion, and health!

If you have been following a strict diet and exercise regimen and you’re not seeing the results you expected, a sluggish lymphatic system (the garbage disposal of our bodies) could be the problem. An efficient functioning lymphatic system is essential in our modern-day bodies, it not only helps our body operate more efficiently, it helps with weight loss. A great solution for a sluggish lymphatic system is Endosphères Therapy. Endosphères helps with weight loss by promoting lymphatic drainage. The lymphatic system is found under the skin throughout the entire body. It does not have a pump (unlike the circulatory system) and must move against gravity since we are upright. Stress, sitting too much, lack of activity, injuries, and poor posture can contribute to congestion which can make you feel sluggish making it difficult to achieve your weight loss goals. Lymphatic drainage with Endosphères Therapy releases toxins and fluids that have built-up in the body. When your body is holding too many toxins, weight loss is more challenging. By focusing on lymphatic drainage with Endosphères Therapy, you can increase circulation, manage inflammation, and promote weight loss all in one go. Of course, it can take more than one session to see results. Over time, the stagnation of toxins in the tissues can alter the state of extra cellular matrix (a network of macromolecules -including collagen and enzymes – which lend structural and biochemical support to surrounding cells) which can result in tissue alterations and fibrosis. Since toxicity can play a huge roll in premature aging, losing or keeping excess weight off, the lymphatic system must be addressed when we are seeking optimal health. To address these problems, Endosphères Therapy uses a natural technique, Compressive Microvibration, through a roller device that generates low-frequency mechanical vibrations to improve blood circulation and lymphatic drainage. This mechanism of Compressive Microvibration moves excess water and trapped toxins towards major lymphatic ducts, where they can be cycled out of the body via the lymphatic system. Once lymphatic flow begins to improve (after several treatments), Endosphères Therapy not only helps with weight loss, it also has a body contouring effect. It uses the muscle as active resistance as the treatment area extends from the skin to the muscle. The wave produced by the application of Compressive Microvibration on the tissues breaks down fat fibroblasts. This allows for compression and remodeling of the localized tissue. The treatment also increases metabolism in difficult fat tissue. Improvement of lymphatic drainage and remodeling of the tissue also creates homeostasis (a state of balance among the body systems). When there is homeostasis in the tissues of the body, the tissues will tend towards a natural aesthetic shape. Basically, the shape you think you should be before extra body fluid, loose skin, cellulite, and/or “aging” effects took place and changed the way your body looked. Once the body reaches a state of homeostasis, like everything else, it does require maintenance (unless you’re genetically blessed). Keep in mind maintenance can be different for everyone. For most of us, learning about the lymphatic system and how to treat it may be a new discovery. If you are Googling how to treat the lymphatic system on your own you may come across some false information. Take note, the lymphatic system moves very slowly. It takes about 2 weeks for the lymphatic system to go through a full cycle of movement. Do not get excited and try too many treatments at once, you may overload the lymphatic system. You may not see improvements immediately; it is more gradual. You also may be told to move the lymph “towards the heart.” That is the general upward direction but it’s not 100% correct. To be precise, the two main lymphatic ducts are the right lymphatic duct and the thoracic duct. The right lymphatic duct, is located at the root of the neck and drains lymph from the upper right quadrant of the body. The second duct, the thoracic duct, located from T12 to the root of the neck, drains lymph from lower body, abdomen, and left side of the upper body. Key take aways, lymphatic drainage massages may be the hero to your problems but it is a process that requires time and multiple treatments. Areas of congestion vary in each person. Do not overload the lymphatic system by doing too much at once and always remember there are two main lymphatic ducts (and many pathways). Once you relieve lymphatic congestion and have homeostasis, the body will have an optimal environment to thrive and it should improve metabolically, ultimately helping with weight loss.

Pounding pavement. Crushing miles. Chasing PRs. Whether you’re a weekend 5K warrior or marathon veteran, you know the pain: sore quads, tight hamstrings, inflamed knees. And you know recovery is everything.   That’s why runners at every level are turning to cryotherapy—not just to bounce back faster, but to stay ahead of the pack. What Is Whole Body Cryotherapy?  Whole body cryotherapy exposes your body to ultra-cold air (-220ºF) for just 2–3 minutes. It kickstarts blood flow, reduces inflammation, and supercharges muscle recovery—all without the misery of an ice bath.   You step in. You freeze. You dominate recovery. Why Runners Use Cryotherapy   1. Reduces Inflammation After High-Impact Runs  Every stride puts stress on your joints—especially knees, ankles, and hips. Cryotherapy constricts blood vessels, drops inflammation fast, and then floods muscles with fresh oxygenated blood post-session.   Translation: faster recovery + less soreness. 2. Accelerates Muscle Recovery Between Training Blocks Training for a race? Back-to-back workouts? Cryotherapy helps flush lactic acid, reduce muscle fatigue, and prep you for the next session faster.   More miles. Less downtime. 3. Prevents Overuse Injuries Shin splints. Plantar fasciitis. IT band issues. Cryo helps regulate inflammation before it turns into injury—so you don’t lose weeks of training to preventable pain. 4. Boosts Energy, Sleep, and Mental Focus Cryotherapy releases endorphins, improves sleep quality, and sharpens focus. When your head and body are in sync, every run feels smoother—and every race feels winnable. From Sprinters to Marathoners, They’re All Using It Mo Farah – Olympic champion uses cryo for faster recovery and reduced soreness. Usain Bolt – Legendary sprinter turned to cryo to manage joint stress and extend career longevity. Shalane Flanagan – Former elite distance runner known for prioritizing recovery and anti-inflammatory modalities like cryotherapy. Cryotherapy at GOAT Wellness: Recovery That Moves With You No ice bath. No guesswork. Just precision cold therapy designed for athletes who demand more from their recovery. If you run, you recover. And at GOAT Wellness, you recover smarter. Book Your Cryo Session Today! Sore legs don’t get stronger. Recovered legs do. Train hard. Run long. Recover like the GOAT.

For decades, we’ve been told to “trust the experts.” Trust the food pyramid. Trust the pills. Trust the agencies and the textbooks that framed health as a neat equation of calories and prescriptions. But the reality is far messier, and far more alarming. Behind the scenes, industries with power and profit at stake have shaped what we eat, how we move, what we believe about health, and even what our children are taught. What we face now isn’t just a collection of individual health crises, it’s a systemic war on health.   Misled From the Start Most of us grew up under nutrition guidelines that were incomplete at best and manipulated at worst. The result? Generations who were told to fear fat, lean on processed carbs, and trust that boxed foods were safe. Now, obesity, diabetes, and heart disease aren’t exceptions—they’re the norm.   Our textbooks were published by the same forces who controlled the narrative, quietly reinforcing ideas that benefited industry instead of public health. Add in the removal of physical fitness from many schools, and you’ve got a culture that normalizes inactivity while flooding kids with processed cafeteria food.   The Web of Influence The deeper you look, the more tangled the web becomes: Big Pharma & Big Food: Many of the same companies that profit from processed foods are tied to the drugs prescribed to treat the diseases those foods cause. Medications for obesity are booming, but they’re treating symptoms of a food supply designed for addiction, not health. Propaganda Machines: Social media has turned into a battlefield of influence. Algorithms push propaganda, normalize violence, and feed mental health decline, all while silencing nuanced conversation. Hidden Side Effects: Drugs are marketed as miracle fixes while side effects are buried in fine print. Treatments that actually heal are often priced so high they’re out of reach for most people.   The Consequences We Can’t Ignore The fallout is all around us: Chronic disease is on the rise, with nearly half of Americans living with at least one serious condition. Autism diagnoses have climbed steadily, demanding honest investigation into environmental and nutritional factors. Mental health is collapsing, as isolation, propaganda, and overstimulation chip away at resilience. Fertility problems are increasing, while toxins in food, water, and personal care products stack up against our biology. Our water supply is compromised, with “forever chemicals” and heavy metals flowing through taps in cities across the country.   And through it all, politics continues to harm the very people who put food on our tables, farmers, while genetically modified crops and chemical-heavy agriculture become the default.   Enter MAHA: A Push for Change In 2025, the federal government launched Make America Healthy Again (MAHA), a commission tasked with exposing the root causes of our national health crisis. For the first time in decades, prevention is the focus: not just treating disease, but stopping it before it starts.   MAHA’s mission includes: Fixing broken nutrition policy and rethinking the guidelines that shaped generations. Cracking down on toxins in our food and water, and reforming outdated “Generally Recognized as Safe” loopholes. Separating science from industry influence so health decisions are based on truth, not profit. Rebuilding trust in healthcare by demanding transparency in drug safety, pricing, and side effects. Protecting kids with better school nutrition, stronger fitness programs, and stricter marketing oversight.   It’s the start of a course correction, but it won’t work without public awareness and pressure.   Why This Matters Now This isn’t a partisan battle. It’s about the basic human right to health. Clean water. Honest science. Real food. Affordable medicine. Safe environments. A system that rewards prevention, not disease management.   For too long, we’ve been sleepwalking through a health crisis engineered by systems that profit when we’re sick. The war on health was never declared, it was built slowly, woven into policy, culture, and convenience. Now it’s time to fight back.   And fighting back means more than waiting for government commissions. It means questioning what we’re told. Demanding transparency. Supporting farmers over corporations. Moving our bodies. Reclaiming community. Rebuilding spirit.   Because a healthier future isn’t just about adding years to life, it’s about adding life to years.   References Centers for Disease Control and Prevention: Chronic Disease in America US Department of Agriculture: School Nutrition and Physical Activity Guidelines National Library of Medicine: Food Industry and Pharma Intersections American Psychological Association: Social Media and Mental Health FDA: Drug Safety Communications National Center for Chronic Disease Prevention and Health Promotion CDC Autism Data & Statistics National Institute of Mental Health: Mental Illness Statistics NIH: Environmental Factors and Fertility EPA: PFAS Explained USDA: Genetically Engineered Crops in the United States White House: Establishing the MAHA Commission (2025) HHS: Dietary Guidelines & MAHA Updates HHS: Food Safety & GRAS Reform Under MAHA White House: MAHA Transparency & Science Goals HHS: Rebuilding Trust in Health & Medicine HHS: MAHA Initiatives for Children

Let’s face it—stress is the new epidemic. Whether it’s work deadlines, nonstop emails, training load, or just trying to survive Chicago traffic, stress hits both your mind and your muscles.   But here’s the good news: at GOAT Wellness, we don’t just chill your body or sweat you out. We attack stress with science-backed recovery tools designed to reset your nervous system, regulate your hormones, and bring your body back into balance. Here's our top stress relief treatments.: 1. Cryotherapy: Stress Reset at -200ºF   Step into the chamber. Feel the chaos slow down.   What it does: Reduces cortisol (your main stress hormone) Triggers endorphin release (your natural feel-good chemical) Enhances sleep and mental clarity Why it works: The extreme cold shocks your system into survival mode—this activates your parasympathetic nervous system (the “rest + recover” side) and gives your overworked mind and body a much-needed reboot.   Stress can’t live where the cold resets you. 2. Infrared Sauna: Sweat Out Stress, Literally   Forget steam rooms. This is deep, cellular heat therapy designed to detox your body and calm your mind.   What it does: Raises your core temperature gently, promoting deep relaxation Stimulates serotonin production (your mood booster) Enhances sleep quality and reduces muscle tension   Why it works: Infrared penetrates deeper than traditional heat—melting stress right out of your tissues. You don’t just sweat. You recover. And you walk out lighter—physically and emotionally. 3. Endosphères Therapy: Pulse the Tension Out   This isn’t your average massage. Endosphères uses compressive microvibration to tackle lymphatic stagnation, muscle tightness, and the heaviness that stress builds up in your body.   What it does: Stimulates lymphatic drainage (bye, bloating) Breaks down cortisol build up in soft tissue Releases fascia and muscle adhesions   Why it works: When stress builds up physically, your body literally holds on to it—tight jaw, stiff back, swollen legs. Endosphères unblocks those bottlenecks and leaves you feeling lighter, looser, and reset. 4. Normatec Compression: Full-Body Decompression Mode   Sit back. Strap in. Let the recovery wave roll through you.   What it does: Increases circulation and blood flow Triggers parasympathetic activity (deep calm) Eases tension in legs, hips, and lower back   Why it works: Normatec mimics the natural rhythm of circulation, helping your body flush out stress by moving fluid and oxygen back into stagnant zones. It’s a full-body exhale. The GOAT Stress Protocol: Built for the Burnout Era   Most people are trying to manage stress. At GOAT Wellness, we help you break it.   Whether you’re an athlete, a parent, a student, or a full-time grinder, our recovery tech isn’t just physical—it’s neurological, hormonal, and emotional. You don’t need another cup of coffee. You need a reset. Book Your Recovery Session Today   Cryo. Sweat. Pulse. Compress. It’s time to fight stress the GOAT way.   #GOATWellness #StressRecovery #CryoTherapy #InfraredReset #EndospheresTherapy #NormatecChicago #RecoverToWin #ColdIsCalm #SweatOutStress

A few drinks on the weekend. A happy hour that turns into four. A “just one” that becomes two or three. It’s common. It’s social. And yes—alcohol is fun. But there’s a downside that sneaks up on you the next day—and it’s more than just a hangover.   We’re talking about inflammation—the kind that leaves you bloated, sore, foggy, and drained. And yes, alcohol fuels it.   Here’s how. And what you can do to bounce back like a GOAT. How Alcohol Triggers Inflammation   1. It’s a Toxin Your body sees alcohol as a threat. As soon as you drink, your liver goes into overdrive to break it down. This process creates toxic byproducts, like acetaldehyde, which trigger an immune response and lead to inflammation throughout the body. 2. It Damages the Gut Alcohol weakens the lining of your gut, allowing toxins and bacteria to leak into your bloodstream—a condition known as leaky gut. This overloads your immune system and sparks a systemic inflammatory response, especially in the joints, skin, and brain. 3. It Spikes Blood Sugar  Mixed drinks, beer, wine—sugar and alcohol are a dangerous combo. They elevate blood sugar, leading to insulin spikes and metabolic stress, which increases oxidative stress and inflammation. 4. It Interrupts Sleep You might pass out after drinking, but you’re not getting restorative sleep. Poor sleep keeps cortisol (your stress hormone) elevated, which slows recovery and prolongs inflammation in your muscles and joints. 5. It Dehydrates You Alcohol is a diuretic—it pulls water and electrolytes from your body. That leaves your tissues dry, tight, and prone to inflammation, soreness, and swelling. Signs of Alcohol-Driven Inflammation Puffy face or under-eyes Brain fog or irritability Joint stiffness (especially knees, ankles, fingers) Bloating or sluggish digestion Sore muscles even without training   Sound familiar after a night out? That’s inflammation talking. How to Fight Back — The GOAT Way You don’t have to give up the occasional drink. But you do need to recover with intention if you want to feel good, train hard, and keep inflammation in check.   At GOAT Wellness, we’ve got your back—literally and biologically:   Cryotherapy: Reduces inflammation, flushes toxins, and balances cortisol in 3 minutes.   Infrared Sauna: Sweats out alcohol byproducts and restores circulation. (stay hydrated)   Endosphères Therapy: Reboots your lymphatic system to reduce swelling and water retention.   Normatec Compression: Improves blood flow and restores hydration to muscles and joints. Drink Smart. Recover Smarter.   We’re not anti-social. We’re anti-inflammation. You can have the night out—just don’t skip the recovery that brings you back to GOAT level. Book Your Recovery Session Today   Had a night? We’ve got the fix.   Inflammation doesn’t stand a chance.   #GOATWellness #AlcoholAndInflammation #CryoRecovery #InfraredDetox #BounceBackStronger #ChicagoWellness #TrainRecoverRepeat

Let’s get real—Chicago summers hit different. The heat? Sweltering. The humidity? Suffocating. The swelling in your hands, legs, and feet? Relentless.   Whether you’re training, commuting, or just trying to survive that lakefront humidity, your body holds on to fluid like it’s game day hydration. But here’s the fix: cryotherapy.   Whole body cryotherapy isn’t just a cold blast—it’s a recovery tool that tackles summer swelling at the source. Why Does Your Body Swell in Summer? Humidity and heat cause your blood vessels to expand (vasodilation). That means: Blood flow slows down Fluids pool in your extremities You feel heavy, bloated, and inflamed   Add in training, standing, or just surviving CTA delays? Boom—you’re swollen, sore, and foggy. How Cryotherapy Fixes That Whole body cryotherapy cools your entire system down in just 3 minutes. Here’s what happens inside the chamber:   1. Vasoconstriction Your blood vessels tighten. That reduces swelling and redirects circulation to your core—rebooting your system.   2. Lymphatic Drainage Boost   The cold triggers lymphatic movement—flushing excess fluid and toxins out of your tissues.   3. Anti-Inflammatory Reset Whether it’s puffiness in your legs or sore joints from the heat, cryotherapy brings down inflammation fast. And unlike cold plunges, cryo’s dry, clean, and precise.   4. Energy + Mood Lift Let’s not forget: 90º + 80% humidity = drained vibes. Cryo releases endorphins and resets cortisol—so you walk out clear-headed, lighter, and recharged. Why Cryo Hits Different in Chicago Chicago’s summers are no joke: Sticky commutes Unbearable humidity Back-to-back festivals, events, and lake days   Your body’s constantly under environmental stress. Cryotherapy at GOAT Wellness gives you the athlete-level recovery solution that knocks back the swelling, resets your system, and gets you back to feeling sharp—fast. The Summer Swell Doesn’t Stand a Chance Whether you’re training for a race, running a business, or chasing your kids down Navy Pier—don’t let swelling slow you down.   At GOAT Wellness, we don’t do fluff. We do cold that works. Book Your Cryotherapy Session Today   Swollen? Puffy? Drained by the heat? Step into the chamber. Step out lighter, sharper, and built for the summer grind.   #GOATWellness #CryoChicago #BeatTheHeat #SwellingSolution #HumidityRecovery #CryoInTheChi #ColdIsPower

Present day, there's many diseases that do not have a cure. If the cause was known, then it would be easier to prevent. We can speculate lifestyle factors that may cause and trigger symptoms, but the human body is evolving too quickly. We cannot maintain homeostasis. Americans not only need prevention advice, they need help with their current symptoms before it causes havoc on their daily living (if it’s not already), or becomes fatal.  There’s an overwhelming amount of information telling Americans how to take care of themselves and prevent disease, but it’s for clicks and clout. Medical institutions only share text book information, so how are influencers confident at sharing accurate advice? Who can we trust to give educated lifestyle recommendations for disease prevention? How many influencers giving advice on disease prevention... Have been diagnosed with a non-curable disease? Have a higher education in health sciences? (Exercise physiology, kinesiology, advanced nutrition knowledge AND implementing their modalities with “healthy,” “non-healthy,” and elite men and women of all ages, ethnicities, abilities, disabilities, and diseases), not just doctors and nurses. Understand the SCIENCE of the human body (skeletal, muscular, lymphatic, endocrine, nervous, cardiovascular, respiratory, urinary, and reproductive), and understand the science of how all the components of the body (genetics, body systems, lifestyle, biological age, stress, disabilities, etc) respond to holistic and western medicine modalities. Can answer exactly how does modern day food manipulate the modern American body to cause disease. Give information that’s from non-biased studies. Can give health advice to moderate and very healthy Americans who are uncomfortably living in “limbo” (living with symptoms of disease but cannot get a diagnosis, and suffer from symptoms).   Tell people medicine is bad for them? Western medicine was invented for a reason. Sometimes the “cure” is worse than the disease. Since there are no cures for many diseases, the symptoms must be treated to avoid fatality. Diet and lifestyle changes may not help those who have an internal malfunction, or have developed years of inflammation (aka the silent killer). Can share their sources of information that has educated them enough to give health advice? Health and medical education have not caught up with the modern day body, so what’s their source? Hopefully these trusted sources don’t have an agenda. Know that the average American needs to focus on their internal environment, and reducing inflammation for diet and exercise changes to be effective.  Can explain and teach others how to be their own advocate when going to a doctor to treat their symptoms. Many Americans are beyond the stages of prevention, test results come back “normal,” holistic methods are no longer helping, and medical attention is needed. Symptoms must be treated, or the disease will progress. Ultimately, the human body is made for complex, precise, and powerful movements. The modern day body struggles against our most basic instincts. When the body is utilized to its full potential and given the nutrients it requires, all cells will activate, and cells receive the nutrients to restore, grow and stay healthy. If we’re underutilizing our cells and tissues, evolution hacks our body, causing cells and tissues to die or start failing. Preventive lifestyles are helpful to prevent hacking, however, genetics do factor in. The healthiest people are still getting sick. It's very exciting we're Making America Healthy Again! It's not only important to prevent disease, but we also need to help the "healthy" people suffering from symptoms of the unknown. Question where your health and exercise advice comes from. Safely treating symptoms with lifestyle changes, holistic modalities and pharmaceuticals may potentially prevent a dormant condition until there is a cure, unless the Lord can control evolution.  GOAT Wellness is here to be your advocate, and help everyone feel the greatness.

When it comes to improving your health and fitness, people are not the same. Odds are, what worked for your friend or someone on the internet, may not work the same for you. When it comes to not seeing results from your diet and exercise program, before you address other factors, here’s 10 questions to ask yourself: 1. What are my ultimate goals? 2. Are my goals realistic? 3. How long have I been trying to reach these goals? 4. What have I done to reach my goals? 5. Have I noticed any positive changes? 6. Have I noticed any negative changes? 7. Have I plateaued? 8. Have I done anything to overcome the plateau? If so, what did you do, did it work, and how long did it take? 9. What do I struggle with the most? 10. Do I have any pestering health symptoms? The top lifestyle factors personal trainers and fitness influencers preach are get enough sleep, stay hydrated, avoid sugar, eat protein, avoid alcohol, do intermittent fasting, count your macros, include more strength training, switch up your workouts, and be consistent. If you listen to these common health and fitness tips, you understand that to see results it’s best to keep track of what you put in your body and what you put out. Whether you’re trying to lose fat or gain muscle, this is the first go-to action to get results. I usually tell my clients to give a new “program” 4-6 weeks to see changes, after that the body tends to plateau. If you have seen minimal to no progress, have an extremely healthy diet, a faithful workout routine, and have tried all the basic tips and tricks, it may be time to address more internal issues. Let’s first start with the lymphatic system, aka the bodies most neglected system. Most health and fitness professionals aren’t educated on the lymphatic system, so it’s not your fault if yours has been neglected. It’s just a matter of time for us to spread the word - the lymphatic system may be the missing piece to your health and fitness goals. What is the lymphatic system? The lymphatic system is our internal drainage system. Its major functions include: • Protecting your body from illness-causing invaders. • Maintaining proper fluid levels. • Absorbing fat from the digestive system. Think of it as your body’s pipes and garbage disposal that doesn’t have a pump. Unlike the circulatory system, that has your heart pulsing to move blood through the body, your lymphatic system does not have a pump. To give you an idea of what you’re dealing with, the body has 15 L of lymph fluid and 5 L of blood. That’s a big difference! Those 15 L of lymphatic fluid must have a major role in the body. Let’s look at how the lymphatic system contributes to the major factors that affect our body’s inability to adapt to a diet and exercise program. Digestion When it comes to having a healthy diet, if you have a toxic fluid environment it can be difficult for nutrients to enter the cells. It can also be difficult for cells to excrete waste if the body has a toxic environment. It is the lymphatic system’s job to clean up toxins in the body. Most of us change eating habits and focus on nutrients to produce body changes, but this may have no effect if the nutrients have difficulty entering the body’s cells. This is why it’s very important to address the lymphatic system to remove the clog of toxins in the drainage system, and to cleanse the pipes so you can absorb the nutrients you’re putting in it. If you continue to digest food or liquid in a backed-up system, it makes it very difficult to filter out the good nutrients. Physical Stress Intense workouts may cause chronic inflammation. When you workout it’s causing cell destruction which can cause soreness, swelling, and tightness, then you make new cells. Modern day high intensity workout culture is a major culprit for inflammation. For example, your workout time is probably your only opportunity to move in the day. If you go from 0 to 100 really quick in an intense workout class, your body goes into “survival mode.” We focus on personal records and sprints because we think that’s how we are going to change our bodies, but we might be overtraining. If your body is already stressed and toxic, you won’t be able to efficiently process the cells you “destroyed” in your workout, and it will limit your muscles ability to generate new cells. When you work out and cause excess tension, you will cause more inflammation in your body. If there’s excess tension and inflammation present in the tissue, it restricts fluid flow. Fluid will then accumulate causing you to be swollen unless your lymphatic system can help reduce the inflammation and drain the excess fluid. Keep in mind inflammation is not bad, but when there is excess inflammation, it may cause more problems than just feeling “swole.” Emotional Stress Like physical stress, too much emotional stress has a negative impact on the body. When you experience stress, cortisol (a stress fighting hormone) is released. The lymphatic system is uniquely susceptible to stress. If cortisol levels are abnormal for a prolonged period, it can bring the lymph flow to a halt along with many other symptoms. As for diet, cortisol regulates metabolism and blood sugar. If you have too much cortisol in your body, it is known to cause weight gain during stressful times. Cortisol can also change your body’s shape by relocating fat cells in the body, most often around the abdomen and face. An excess amount of cortisol can cause your body to produce less testosterone which may decrease muscle mass, as well as slow down your metabolism. Not only does cortisol affect your metabolism and muscle mass, but it also suppresses your immune system and weakens the blood-brain barrier, lungs, and gut barrier. A weakened gut barrier leaks waste into your bloodstream, causing your immune system to be unable to fight off foreign invaders. Hormones Aka your body’s chemical messengers. As we get older, our bodies are constantly changing, and these changes are driven by hormones. Everyone will experience natural periods of hormonal imbalances; however, hormonal imbalances can also occur when the endocrine glands are not functioning properly. Hormones control growth, sexual function, reproduction, metabolism, blood sugar, blood pressure, and mood. Hormonal imbalances, similar to the effects of cortisol mentioned above, can sometimes cause unexpected body changes that you cannot control. A healthy lymphatic system allows for hormone balance. If the lymphatic channels cannot remove toxins properly, those chemical messengers are not going to be able to do their job. Fascia (connective tissues) Fascia is a sheet of connective tissue that surrounds and supports every structure in your body. Healthy fascia allows for proper body symmetry and alignment, enhanced lymphatic flow, increased blood flow, reduced appearance of cellulite, reduced risk of injury, less aches and pains, and improved flexibility. When fascia is unhealthy it is sticky, tight, forms movement restrictions, causes aches and pain, throbbing, stiffness, and swelling. Fascia connects throughout the entire body, so if you tug on one side of the sheet, the position of entire sheet will shift. If you ever had a knot or tension in your shoulder, that’s likely because of your fascia. When it comes to your body shape and function, your bad posture may be causing your fascia to be unhealthy, your misalignment will not allow for proper muscle activation, blood and lymphatic flow is reduced, nerve pathways are restricted, and you are ultimately causing more inflammation. If you’re involved in the workout world, you’ve probably heard of myofascial release therapy, this is the fascia we’re talking about. Most of the lymphatic system is right under the skin along with the superficial fascia. Since the lymphatic system does not have a pump, it relies on the movement of our muscles and fascia to squeeze the lymphatic vessels to move the lymph fluid. If the lymph fluid is unable to flow through the tissue, swelling and unpleasant symptoms will occur. There are not many studies regarding fascia, however, throughout my 20 years of health, fitness, and body treatment experience, I have discovered those with unhealthy fascia have more skin and muscle inflammation, difficulty sensing their body position and muscle engagement, struggle to metabolize fat where this is sticky fascia, and have more congestion in their lymphatic system. It is imperative to maintain healthy fascia and keep the juices flowing. Skin Depending on your age and genetics, your skin may be holding you back from seeing your toned body. As people age, the deterioration or reduction of collagen and elastic in the dermis cause sagging skin. Collagen is responsible for making the skin feel firm and elastin is responsible for skin elasticity. Most research claims the primary cause of sagging skin is caused by a decrease in collagen and/or elastin, an increase in subcutaneous fat, and larger fat cells. However, new discoveries have suggested that sagging skin may be related to the lymphatic vessels. It was found that impaired function of the dermal lymphatic vessels causes subcutaneous fat to accumulate, which leads to sagging skin. When it comes to working out, it is recommended to do more strength training instead of cardio so you’re not “skinny fat” and fill out your skin. This is true; however, it may not be enough to help tighten your skin. There are many ways to address the factors that affect your body’s ability to see changes. We’re not old school anymore, diet and exercise alone don’t always allow you to achieve your goals. Age and genetics may be factors, but don’t use that as your excuse. It may be time to educate yourself on ways to improve your lymphatic health and/or find a true expert that understands your body and can help implement other modalities beyond diet and exercise.

This is a common question since many of us know we are living in a toxic world. Due to modern day living and advancements in chemical technology, our natural environment may not be so natural. Toxins are intentionally added to our air, food, water, drugs, supplements, self-care products, the clothes we wear, and the list could keep going. According to the U.S. Environmental Protection Agency over 400 chemicals have been detected in human tissue. Our environment may be changing faster than our bodies are able to adapt. This sounds like a major problem, and we’re being exposed to marketing with tons of products out there to help us “detoxify our body,” but what toxins are they trying to get rid of? When clients come in for their first cryotherapy, infrared sauna, or lymphatic drainage treatments, I always ask why they are doing the treatment. Some do not have any specific health concerns they want to address; however, they want to enjoy the long list of health benefits and DETOX while others think they can sweat out the bad food and drinks they had the night before. If only we could “sweat it ALL out” like it never happened, but that’s not the case and let’s give our bodies some credit. How does the body detox toxins? The major organs that help our body get rid of toxins are the lungs, intestines, liver, kidneys, skin, blood vessels, and lymph nodes. We remove the toxic particles through breathing, producing urine and feces, and sweating. Our bodies can handle a lot and are very good at getting rid of toxins. Before you buy into a product or service that has no scientific proof, lets understand how our body works. The lungs are a good example. Our body produces carbon dioxide when it coverts food into energy. Carbon dioxide is a waste product or toxin that we breathe it out to expel. The airways that feed the lungs have microscopic hairlike structures called cilia which push contaminants out. If you breathe in foreign particles, the cilia move mucus and germs toward the mouth where they can be coughed or sneezed out. Lungs are self-cleaning organs that will heal once they are no longer exposed to pollutants. Our small intestine absorbs the nutrients from what we eat. It directs the good nutrients into the bloodstream, and then the colon gets rid of the remaining waste. The nutrient-rich blood then leaves the digestive organs and goes to the body’s primary filtration system, the liver. The liver also receives blood carrying medication and toxic substances. It coverts toxins into waste products, cleanses your blood, and metabolizes nutrients and medications. It either passes them back into the blood or send them to the bowel to be eliminated. The liver is very good at cleaning itself and should not require a cleanse or detox. Another vital organ is the kidneys. When it comes to getting rid of the toxins, the major functions of the kidneys are to filter out excess water and clean the blood from toxins. The kidneys form urine to allow waste to pass out of the body. The largest organ, the skin, does sweat out some toxins. If you sweat too much you may be depleting your body of nutrients. We sweat to maintain our body temperature and not overheat. If you judge your workouts or sauna sessions based on how much you sweat, then this might not be an accurate measure of how much waste is being expelled. Some people naturally sweat more than others, and the skin is not the major organ that detoxifies a person. Finally, known as our detox hero, there is the lymphatic system. The lymphatic system is our body’s main drainage system. It cleans and disposes of waste left behind by other body systems. It collects excess fluid that surrounds the body’s tissues and organs then returns it to the bloodstream. It disposes toxins and other byproducts through sweating, bowel movements, urine, and breathing. Where are toxins stored? We may not love fat, but toxins do. Most toxins are fat soluble and love fat so much they stay there months or decades. They can be stored in the fatty tissues located in our brains, nerves, glands, and subcutaneous fat. Some of these toxins may be contributing to weight gain and the inability to lose fat. Make good choices. Ultimately, the body is always working to get rid of toxins and cope with the environment. The overload of toxins affects our homeostasis, aka our body’s balanced state. When our bodies are not able to maintain internal balance, it may result in disease. Many substances are relatively safe in small quantities but can be harmful in larger amounts. If you believe exposure to toxic substances are harming you, it is best to talk to your doctor. When it comes to detoxing, know what you are detoxing and why. You’re better off addressing the underlying problem. Trust that your body can do the detoxing and make good choices. The modalities offered at Goat Wellness not only supplement the body’s ability to expel toxins but may also help the body work more efficiently in getting rid of waste.

Fluid retention, also known as water retention or edema, affects cellulite and can impact how we look and feel. It occurs when excess fluid builds up inside the body. It mostly occurs in the circulatory system or within tissues and cavities. Common signs of fluid retention are swelling in the hands, stomach, feet, ankles, and legs. It can be a persistent problem or triggered by sitting for long periods of time (like traveling) or during hot and/or humid weather. Another annoyance fluid retention may impact is cellulite. Fluid retention does not cause cellulite, but it makes the appearance of cellulite more prominent. The excess buildup of fluid in the tissue compromises the circulatory and lymphatic system which makes it harder to burn fat. The buildup of toxic substances in the tissues causes toxins to attach to fat cells and contributes to the appearance of cellulite. Reducing fluid retention in the body is key to preventing the formation of cellulite. How does Endosphères Therapy help reduce fluid retention? Endosphères Therapy, like a lymphatic drainage massage, helps to activate the lymphatic system and restore the body to a balanced state, also known as homeostasis. The Endosphères Therapy method carries out a pulsed and rhythmic action, which is capable of stimulating the interstitial stasis (edema) allowing us to intensify deep lymphatic drainage. It helps remove toxins and brings nutrients essential to cellular growth to the tissue. It increases both the circulatory system and lymphatic system. As the body begins to function better the appearance of cellulite improves. In addition to this, the shape of the body changes as the retained fluid releases. Some clients say they feel restored to their natural shape before aging and gravity made an appearance. It is recommended to perform at least 2 Endosphères Therapy treatments a week for 6 weeks (minimum 48 hours between). Please make note, Endosphères Therapy is incredibly customized and determined by individual client’s physiology, concerns, and level of comfort. Depending on how much fluid and inflammation is present, clients may immediately notice they feel lighter and refreshed after one treatment. It is a process, and assuming the cellulite didn’t recently appear, it may take several treatments for clients to visually see a change of appearance. Studies have shown that the use of Endosphères Therapy, in conditions of interstitial stasis, is more effective than the application of manual lymphatic drainage alone, guaranteeing stable and lasting results over time. Take a look at the thermographic assessment. The left column is before the first treatment, the middle column is 48 hours after the 6th treatment, and the right column is 48 hours after the 12th treatment. The thermal increase effect is the results of increased perfusion and oxygenation of the skin, of the increased metabolism of the tissues, of the breakdown of adipose aggregates and of the activation of the repairing anti-inflammatory processes of the tissue alterations present. We like to call it body remodeling!

Many of our clients receive body contouring treatments or lymphatic drainage massage (Endosphères Therapy) to look and feel their best. Many times, these treatments are done to get ready for a special event where good times and/or bad decisions may be made. I often say “make good choices” as clients leave their appointments, which means don’t mess up their results and hard work. Lifestyle plays a major role in maintaining results. However, celebrating and having fun may entail some drinks, which ultimately may impair the results. So, why avoid alcohol the same day as a lymphatic drainage treatment or a treatment that involves the lymphatic system? 1) Alcohol is a toxin. 2) It’s a sugar which may disrupt how fat cells are processed after a Cryoskin treatment. 3) You’ll cause more inflammation and lymphatic congestion. First of all, the lymphatic system is a vital part of our body’s detoxification process. It is responsible for protecting our body from foreign invaders, getting rid of toxins, and removing fat cells. Stating the obvious, alcohol is a toxin. While we’re kicking back a cold one or sippin’ a glass of fine wine, our body’s primary focus is processing the alcohol. Unfortunately, this means the lymphatic system is overloaded, and it doesn’t have the energy or resources to focus on fighting anything else. If you already suffer from a congested lymphatic system, it may not have an effective way to flush the alcohol out. Most of us know alcohol is a diuretic and we are aware of the not so wonderful dehydrating effects, which is a common cause of lymph congestion. As for our body, how does alcohol affect our lymphatic system? As your body begins to digest alcohol, the diuretic effect stimulates the kidneys to pass more fluid. It increases the rate lymph flows, but it’s due to fluid leaking out of the vessels into the body tissues. The diuretic effect and increased lymph flow may seem ideal for someone with lymphedema; however, those with lymphedema have a high concentration of protein in their tissues. Those proteins attract water which causes swelling. Diuretics may get rid of some of the water, but the protein content doesn’t change. The result might be a short term decrease in swelling, but the rebound effect will be a higher concentration of protein which will attract more fluid. If you suffer from lymphedema, your compromised lymphatic system now must cope with the extra pressure alcohol creates. To sum it up, the two major consequences of drinking alcohol (aka not “making good choices”) that affect our lymphatic system are: 1) The lymphatic system has more work to do than usual since more fluid must move in a short amount of time. 2) The tiny muscles in our lymphatic vessels are also under the influence of alcohol and cannot pump as effectively. Those living with lymphedema, or excess body fluid, already have extra stress on their body tissues. The question you need to ask yourself, are the drinks worth the extra stress on your body?