Love Your Lymph: Lymphatic Support to Detoxify, Reduce Puffiness and Cellulite, Boost Recovery and Immunity

Ever wondered why you feel so sluggish despite maintaining a seemingly healthy lifestyle? It could be your lymphatic system that needs more love and care!

Listen in on this enlightening episode of understanding the lymphatic system, its functions, and how to keep it healthy, and my personal Morning Power Hour.

You'll learn:

• Lymphatic system 101 - what it is, how it works, what happens when it gets congested (hello cellulite, puffiness, fatigue)
• Top 7 lymph loving practices you can do to support your lymph, detoxify and boost your body’s healing, recovery and vitality.

Links:

• Radiant Health Detox Course
• Vibrant Health Accelerator Bundle - a comprehensive seven-day program that covers everything from digestion, gut health, hormones, stress, sleep support, and more. Email me at info@bindistables.com if you're interested

Thank you so much for listening. I’m so honored that you’re here and would be SO grateful if you could leave me a review on Apple podcasts or Spotify, that way we can inspire and educate even more people together.

I’d love to connect with you on IG: www.instagram.com/bindistables

Visit my website for more resources and ways to work with me: www.bindistables.com

Transcript

Welcome to the Vibrant You podcast. I'm your host, Bindi Stables, and here we talk all things wellness and vibrant living. You'll learn about integrative health, functional medicine, holistic biohacking and enjoy raw and real conversations on personal growth, mindset and motivation. Optimize your body and mind and become the happiest, the healthiest, most vibrant. You Enjoy the show. 

Hey, and welcome back to another episode of Vibrant you. Today we are talking all about how to love your lymph. So we are getting into the top five practices to support your lymphatic system so that you can detoxify better, reduce puffiness or cellulite, to boost your body's recovery, your immunity and overall longevity. So we are going to be getting into so much. We are talking about the whole lymphatic system, what it is, how it works and what happens when it gets congested. We're talking about things like cellulite and puffiness and fatigue. I'm going to be sharing with you the top seven lymph loving practices that you can do to support your lymphatic system so you can really start to detoxify and boost your body's natural healing and recovery and vitality. So before we dive in, I just want to say thank you so much for being here. We are almost I realized right before I hit record we're almost 30 episodes into this podcast and I am just so freaking grateful for everyone that tunes in each and every week, listens to the podcast. I love to receive your DMs of what you're taking away from these episodes. I love to hear your questions and your insights and, yeah, it just means a lot to me. It can feel a little bit like lonely. I'll admit it can feel a little lonely talking into the four corners of my computer screen and talking to myself and the mic, and I've had a few moments of like is anyone listening? Is anyone out there? And of course, it's so beautiful to receive your DMs and your downloads and every time that I see a little five star review on Apple and your loving words, it just it really touches me and means the world. So thank you for being here. So let's get right into it. We are talking all about the lymphatic system, so let's start about what is the lymphatic system? 

So, simply put, the lymphatic system is like your body's natural cleanup and defense network. So we've got a few different parts of our lymphatic system. We've got all of our lymphatic vessels and lymph nodes and certain lymphatic supporting organs that really work to clean up cellular waste, remove excess fluid from the body and is a big part of our immune system in defending against potential threats and infections to keep our body really healthy. So picture your immune system or your lymphatic system rather as a vacuum cleaner. So imagine that, naturally, just like our house gets full of dust and dirt, so does our body in the form of toxins and cellular waste and whatnot. So all of the cellular waste and toxins in the body. Imagine that as the dust and dirt right and our lymphatic system is like this high powered vacuum cleaner that like really goes in and through these little lymphatic vessels. It's like the vacuum's nozzle, really like sucking up all of this excess dust and dirt and debris as cellular waste and toxins from the various tissues. Then imagine your lymph nodes right, which, if you've ever been to the doctor, if you've ever had like a sore throat, the doctor will often like reach kind of in your throat, neck area and kind of feel around for your lymph nodes, because often when we're sick we have this swelling of our lymph nodes right which is showing us that our body's immune defenses are activated. So we have our lymph nodes and this is really like the dust bag or the filter of our lymphatic system, of this vacuum cleaner. So this is really where we collect right All of the stuff that the vacuum is sucking up to collect it here to be able to dispose of it through our proper elimination organs. So our lymphatic system is so powerful, so important and often so overlooked when it comes to our overall health and wellness. 

So let's talk about what the three main functions are of the lymphatic system before we get into how we can support it, why it gets congested, and I'm going to be sharing with you a whole power hour, a lymphatic power hour, that you can start to do every day to really boost your health overall.

So top three functions of our lymphatic system. 

1. Number one fluid balance. So our lymphatic system helps to maintain our body's natural fluid balance by collecting and sucking up into the vacuum cleaner all the excess wastes and interstitial fluid that leaks out of the blood vessels and with it, of course, is all of the toxins and cellular waste that you know when builds up can lead to things like edema and cellulite and swelling of our tissues. We'll talk more about that in a sec. 
2. The second main function of our lymphatic system is really drainage and detoxification. So it's our primary or a primary waste removal system in the body. That helps again to take out all those excess toxins and cellular waste and debris and to clear it out of our tissues to prevent the buildup of those harmful substances leading to health issues in the long term. 
3. And then the third main function of our lymphatic system is really immune defense. So our lymph nodes and our spleen and other lymphatic organs are really key to our immune system. Hence why we get the swelling of those lymph nodes when you're sick. I'm actually just coming out of a little virus, a little bug that I caught just a few days and I really noticed that, you know, the swelling of the lymph nodes and like having more puffiness in my body and a little bit more like swelling just overall because my body was fighting off this infection. And I noticed like in the groin as well. We have a lot of lymph nodes in our throat, in our armpits, in our groin, and I was like, oh, my groin was like really tender to touch simply because of the swelling of those lymph nodes, which was telling me, you know, that my immune system was activated, my white blood cells were out doing their thing, fighting off the virus and, yeah, I'm feeling so much better, like 

Maybe I'll do actually a podcast episode on a viral protocol. So if we do get sick, if we get a cold or a flu, what to do? And I mean the whole of Bali pretty much had this, whatever it was, that was going around. And you know some people their recovery time was like a week, two weeks and literally like three days. This thing has like gone through my system. There's still a little bit of congestion. You might hear it in my voice, but I'm actually feeling really great today and it's like day three of my period as well. So you know, it's usually a little bit lower at that time. Our immune system anyway. Okay, so those are the top three functions of our lymphatic system fluid balance, drainage and detox and our immune defense. 

So let's talk what happens when our lymph is congested. When that lymph is congested, just like when we're sick and we have congestion in our sinuses, our airways can't flow properly, right? We feel congested, we feel pressure in our head, we feel some swelling in our sinuses and in our face. Right, imagine that when our lymph is congested, it's like having sinus congestion in your entire body. Things aren't flowing well, there's congestion, things are stagnant, things are stuck, things aren't flowing, and that translates in our body as puffiness, as swelling, as cellulite. We have a more weakened immune system. We just feel like our recovery is a little bit slower. We're recovering less from the gym, we feel more sluggish, we feel more heavy, we feel more lethargic in our body. That's when our lymph is congested. And what is it that really causes this lymph to get congested to begin with, right? Well, the simple ones is, of course, stress. So when we're overly stressed, we've got lots of busyness, lots going on. Maybe we're not sleeping properly. Right, overnight, when we're meant to be sleeping, is where so much of our lymphatic drainage is meant to be happening, which is why the next day morning we have less puffiness, less water retention than we did, you know, at night, the night before we went to sleep. Another main reason for that lymphatic congestion is dehydration. We're not drinking enough water or we're not drinking the right fluids. That's another big one. Another big one is poor diet. So we're eating, you know, not enough of the good stuff the berries, the fruits, the vegetables, the antioxidants, the whole grains, you know all of these and maybe we're eating a bit more like processed food and seed oils and eating out fried foods, those types of things, maybe more than we'd like to. 

We, overall, we try our best to eat well, but it's real life and those things do accumulate and can catch up to our lymphatic system. Sedentary lifestyle is another big one. I didn't realize how sedentary I had become. This is actually something that I'm working on right now when it comes to my lymphatic system, hence why I'm sharing it with you. I'm in this process right now. I've noticed more just like puffiness and swelling and more cellulite in my body than I used to have. So I've just been in this big process really started at the last week where I'm really dialing in my hydration. I'm really dialing in my movement practices, like I work out every day, but still I mean I do all of my client consultation calls online, so I'm seated for a lot of during the day and I'm really working to. You know, not be so sedentary as healthy as I am. You know, when we work online or we have, you know, our own business, it's natural that we may be more sedentary than we'd like. Okay, last, two main causes as to why our lymph can congest. To begin with is things like pathogens and toxins. So why is that that pathogens and toxins are one of the main reason for that lymphatic congestion. Because our body is so intelligent and our cells, our fat cells, right, which is connected to our lymphatic system, our adipose tissue, our very fat cells, will actually swell in order to pull toxins that are circulating throughout our system out of our bloodstream, out of our organs. You know, preventing it from doing damage the pathogens and the toxins. It'll actually file and hide those toxins away into our fat cells, which brings with them water and fluid, right, interstitial fluid that actually causes that puffiness, right? So a lot of the puffiness in the cellulite that we may be experiencing is really just our body intelligently filing toxins away so that they're not wreaking havoc on our organs and our brain. 

So we start to dump the toxins through our elimination organs, we detoxify, we do lymphatic drainage practices to release those toxins and those fat cells can then release that excess fluid, shrink and we have the appearance of being leaner and thinner. So those are some of the main reasons why our lymph gets congested to begin with. And what is it that we gain Like? Why do we want to support our lymphatic system? Right, we all talk it's so often that we talk about eating clean and, you know, detoxifying our liver and those types of things. But our lymphatic system often gets forgotten and it's really one of the main places that we need to be looking when it comes to optimizing our health is how well our lymphatic system is draining and detoxifying. So the main things that we gain through supporting our lymph is we get a massive immune system boost. 

So, right, our lymphatic system is essential for our immune system and it's really our lymphatics that help our body to identify and really combat potential infections and really reduce the risk of us, like, getting unwell. Whether it is a cold or a flu like what I have, whether that's gut pathogens, whether that's viruses of any sort, we get that immune system boost when our lymphatic is flowing really great. We also get reduced swelling and edema. So having that healthy lymphatic system really helps prevent the buildup of those excess fluids in the tissues. So this is especially, you know, important if we're recovering from, you know, an injury or a surgery or something. Supporting our lymphatic system will really boost our body's natural recovery time from illness or injury. It also helps a fun little one, you know, just for the aesthetics of it is reduced cellulite appearance. And cellulite isn't personal. It's not good or bad, but it is a sign that maybe you know the lymphatic system isn't functioning at its optimal way. Right, our lymphatic system is so connected to our circulatory system and supporting our lymph really helps to remove the excess fluid and the toxins that are being held inside of our fat cells. It also helps with detoxification overall, so it's helping to suck all of the toxins that are wreaking havoc on our organs and our hormones. You know our different body systems, our lymphatic drainage that we can. I'm gonna share with you what practice is to do to support. That is essential for really detoxifying the body in the deepest way. And another nice little benefit that we gain from healthy lymph is our skin really starts to radiate. So a healthy lymphatic system really contributes to our skin health and radiance by really aiding again in the removal of those waste products and those toxins, and that can result in, of course, clearer, healthier, more radiant looking skin, which is always a fun little bonus. So let's get into what to actually do to support your lymphatic system. 

So I have eight main little tips for you of how you can really start to support your lymphatics today. 

1. So number one is hydration, so making sure that we are drinking enough water to really support that natural lymphatic fluid and flow and waste removal. So we don't wanna have to tax our lymphatic system, right? We wanna be drinking enough water so that our kidneys and our bowels can really filter out those toxins, avoiding that sucking, that vacuuming up of toxins into the fat cells that cause the fluid retention and the cellulite to begin with. So, staying hydrated, we want to be drinking half an ounce of water, no, one ounce of water per pound of body weight. Okay, so quick, easy math for you. If you are, this is in pounds. My Canadian mind works in pounds, so you'll have to figure it out if you're in kilos. Let's say you are a hundred and let's say 60 pound person, right? Maybe that's a fairly average weight 160 pounds or 150 pounds. Divide that by two, that's how many ounces of water you're gonna drink per day. So if you're 160 pounds, then you're gonna be going for 80 ounces of water per day. That's about One glass full glass of water is about eight ounces. So you'd be drinking 10 glasses full glasses of water if that's your body weight. So divide your body weight in pounds in half and then drink that many ounces of water. Hopefully that's easy enough math. Okay, so that's tip number one is stay hydrated, essential for lymphatic drainage

2. Tip number two is regular exercise. So we need that physical activity to stimulate the lymphatic circulation and to really maintain a healthy lymphatic system. So that can be mild to moderate exercise every single morning. It can be a brisk walk, it can be yoga, it can be Pilates, it can be weightlifting. Ideally we want a nice mix of cardiovascular with strength training and mobility training. That's a really well-rounded exercise program for lymphatic drainage. We want to get our heart rate up and particularly, we just want to be moving the body. That's a big one, one of the best. Actually, research is now starting to back that one of the best forms of exercise to support our lymphatic system is actually rebounding. So remember when you were a kid or hopefully you haven't grown out of it yet. I still love trampolines, but remember when you were a kid and we used to jump on the trampoline. That was one of the best things for our lymphatic system. We were detoxifying as we were playing and jumping up and down on the rebounder. And the reason for that is it manually moves the lymph. When we're jumping and bouncing, that lymph is being pushed through the vessels. It's moving through the body because of that gravitational force of going up and down. So some people I mean, if you're really into it, you could buy a little rebounder. I also like to skip rope. I have a skipping rope in my bedroom and some mornings not every morning, if I'm honest but I do Pilates every morning and we do a lot of rebound-like motions. But jumping rope as well, or rebounding, is really great for lymphatic support. 

3. Okay, tip number three for your lymphatic system is lymphatic-friendly nutrition. So having a balanced diet that's rich in fruits and vegetables and whole grains and lean proteins, and then minimizing a lot of the processed foods, the processed sugars, those types of things, heavy foods, oily, greasy foods, seed oils like canola oil and vegetable oil, those types of oils is gonna be really supportive. So you can be doing all of the lymphatic drainage hacks like we're gonna get into. You could be doing the dry brushing and you can go for manual lymphatic drainage massage every single week. But if you're not eating a healthy nutrition, you're not eating natural, organic foods, then all of those extra practices won't be able to have the same effect. 

4. We could say, okay, tip number four is dry brushing. So dry brushing. If you're with me on video here, I've got my little dry brush by my side here. This is an excellent way to manually drain our lymph. It also is a nice little skin exfoliant. So all you're gonna do is take a handheld dry bristle brush. You can get one on Amazon. I'll see if I can link one up in the show notes as well the one that I use and recommend and it's a soft bristle brush, right, and all we're gonna do. There's a whole technique behind dry brushing. Actually, maybe I'll do. If this would be something. If you really wanna go down the rabbit hole of detoxification and drainage and lymphatics, send me a DM and I would be happy to. If there's enough interest, I'd be happy to do a full episode on the full lymphatic drainage just massage and dry brushing technique. But general rule is that we're simply doing long, broad strokes of the brush along the dry skin. So before we shower we have dry skin, not wet skin. We're basically just pulling right With very minimal pressure, so about one to three millimeters of pressure. So it's just brushing it over. There's virtually no pressure to it at all. It shouldn't be strong, otherwise we miss the lymphatic system and we go deeper into the tissues, into the muscle, into the circulatory system and into the fascial network. So really long, broad strokes towards the heart, very gentle pressure, and as long as we're moving it towards the heart, we're generally moving the lymph towards the nearest lymph nodes, which is in the throat, in the armpits, in the groin, backs of the knees, the elbow pits, and you're gonna be doing dry brushing, just fine. So dry brushing is amazing to improve lymphatic drainage, skin tone, skin texture, and I just can't recommend it enough. For years I did dry brushing every single day. I must admit that I've been off of my dry brushing practice for a few months and, yeah, the last one week I've been back at it, and at least five minutes every single morning and it feels amazing. It feels like you just had a whole body massage. It wakes up your senses. It's better than a cup of coffee, I swear, and you're just gonna feel amazing.

4. Okay, next tip is diaphragmatic breathing. So simple and so powerful. So practicing those deep breathing exercises where you're really engaging the deepest part of the lungs first helps to reduce stress, which is always great, but also helps to improve lymphatic function. So this diaphragmatic breathing, or in yogic context, we call it. The three-part yogic breath can really help to reduce stress. It helps to oxygenate our tissues and helps with the movement of that lymph. So it's really simple. Any breathing technique that you like will actually work. But the diaphragmatic breathing is very simple. All you're gonna do is take a big inhale and as you inhale we're gonna first breathe into the belly. So we're filling the belly, we keep breathing up, we fill our chest and as we keep inhaling, we keep breathing all the way up into our collar bones. We exhale from the collar bones first, then we empty the chest, then we empty the belly, we inhale, fill the belly, we fill the chest, we fill the collarbones and we exhale, empty the breath from the collarbones, from the chest, from the belly. So it's that three part breath we're inhaling, filling from the depths of our diaphragm and then we're exhaling, emptying all the way from the diaphragm. So it's a very powerful, simple breathing technique. Just a few minutes a day is great to stimulate your lymphatic system. 

6. Okay, our last couple of ones we have here is lymphatic massage. So lymphatic drainage massage is amazing, right, and we can do it at home. So we can either go to a trained lymphatic manual, lymphatic drainage therapist that's really great. Do that once a month maybe. Otherwise we can do it at home. I actually, back in the day, more than 10 years ago, I actually studied. One of the things I studied was I was a registered massage therapist and therapeutic massage therapist and a body worker, in addition to teaching yoga and nutrition and holistic counseling. I was doing so many things at the time and lymphatic drainage, I think, was one of the most valuable massage techniques that we learned, so you can do it on yourself as well. Maybe I'll do a full podcast episode on it. We actually go more deep into self massage and dry brushing inside my Radiant Health Detox course, where I share with you all of these manual drainage and detox practices that you can do. But maybe I'll dedicate a full episode just on to lymphatic drainage. But the gist of it is is just like with our dry brushing it's with gentle pressure, so it's not deep, it's not a strong massage, it's very gentle pressure and again, with the use of oil, we're just massaging long, broad strokes of that towards our lymph nodes. So again, you can't go wrong if you're directing the fluids and the strokes towards the heart. You can go up your arms, you can go up your legs. 

There is some techniques where you actually pump the lymph nodes first. So that's what I would do. Little tip is, before you dry brush and before you massage is pump, gently pump the lymph nodes in your throat by just gently press and release, press and release, press and release the ones right above the collar bone. So if you're with me on video I'm kind of doing it here as we go at the top of your collar bone, where your collar bone kind of meets your throat, we have a bunch of lymph nodes there. We would just squeeze our armpit, so gentle pressure of like squeeze release, squeeze release inside of the armpit node, and then we would do the same gentle pressure over the groin, so kind of where the hips meet the groin, gentle pressure, so press release, press release. And that's a great way to open up the lymph nodes, to turn on the vacuum cleaner, essentially, so that when we manually move that lymph with the dry brush or with the oil in our and the pressure of our hand to massage, we're like sweeping it and it's not causing this. I've heard a good analogy. It's like, imagine, without pumping those lymph nodes first, it's kind of like trying to move a traffic jam without like turning on a green light, right? So when we actually press and stimulate those lymph nodes, it's like turning on the green light so that the traffic can move, the lymph can move when we actually start to sweep that lymph up towards the lymph nodes. So we need the traffic light to go green so that those cars and that lymph can actually move through. I'm just full of analogies today huh, vacuum cleaners, traffic lights, all that good stuff. Okay, last two. 

7. Next one is hot and cold therapy. So hot and cold therapy is great. We use either the use of sauna for vasodilating our blood vessels by creating heat we open and dilate our blood vessels or we use cold therapy to actually constrict them. And that process of dilating and constricting is excellent for our circulatory system, which has a indirect effect on our lymphatic system as well. So I'll share with you of course you can use a sauna and a cold plunge if you ever go out to a spa. Not everybody has those at home, of course. I know I don't. So I'll share with you in a moment a at-home version that you can do of that hot and cold therapy. 

8. And then finally and this is maybe one of the most important is really to minimize toxins. So, of course, our lymphatic system. Its main job is, of course, immune defense, but also cellular cleanup and detoxification and drainage. It's one of our primary drainage pathways of toxins and pathogens. So by minimizing our toxin exposure, it minimizes the amount of work that our lymphatic system has to do and reduces how congested it will become. One of the best ways we can support our lymphatic system through minimizing toxins is to do something like a functional medicine detox, which is a amazing 7, 14, or 21 day functional medicine detox that helps to reduce your body's toxic load by supporting your essential detox pathways, like your liver, your colon and your lymphatic system, to help accelerate the process of your body releasing and eliminating those toxins that are causing lymphatic congestion, cellulite, fatigue, heaviness, lethargy to begin with. 

So, of course, avoiding toxin exposures as much as you can, switching for more natural body care products and cookware. Right, are you eating out of plastic containers? I even one thing that I overlooked I just realized this the other day is like one of our cutting boards is plastic and I saw some recent research on the use of plastic cookware, which I'm like. I don't use plastic, we use glass and we have all this good cookware, but I have this one plastic cutting board that I'm gonna throw out. I just need to get a new one. Every time we cut on that cutting board, there's all these microplastics right being put into the food that we are chopping and then we just sweep the food off the cutting board into the frying pan and, yeah, I can't remember the exact amount, but like in a week span of cooking on a plastic cutting board, it was something like I don't know it was like a half a teaspoon or something a significant amount of microplastic that we consume on a weekly basis. How frickin' wild is that? So obviously we wanna reduce those types of things, like your use of plastics and cleaning products in our home that are made of toxins, artificial fragrances and perfumes, skincare products that aren't 100% natural. If you can't eat it, don't put it on your skin. That's the general rule. So that's gonna be essential minimizing toxin exposure. 

Doing a functional medicine detox I do it seasonally, so I'm actually do now in September. Going into October, I will be doing a functional medicine detox and I actually talk about all of this how to do your own at home functional medicine detox. Inside of my Radiant Health Detox course, I share with you what to do, all of the benefits you're gonna get, and we go a lot deeper into these practices that I've shared with you here today. So those are the main practices. I want to just real quick summarize this into a one hour long morning lymphatic power hour. So this is what I'm doing every single day to support my lymphatic system as I'm opening up my drainage pathways before I do my functional medicine detox in the next couple weeks, and the main things is exactly what we just talked about, but we're gonna just shrink it into a one hour practice. Some of these things you're probably already doing. 

So one hour morning lymphatic power hour is this wake up and hydrate. 

• So I have a big, tall glass of warm water, ideally, because that's gonna open up the blood vessels, it's gonna dilate the lymphatic vessels and that's gonna take just a couple minutes, right, that's like five minutes is a generous amount of time to drink, let's say, a glass of water. We wanna make sure that we're adding some minerals in there as well, so a little pinch of sea salt so that we're actually remineralizing the body and absorbing that water. It's not just rinsing through us and pulling actually the minerals of the body out into your urine. So number one hydrate. That's less than five minutes. 
• Number two do five minutes of breath work. So do five minutes of just diaphragmatic breathing. Maybe that's in between your sips of water, right? However you wanna do that, you can close your eyes and formally sit and do your breath work, or however you desire to do it, don't do it while you brush your teeth or while you drink your water or while you dry brush. 
• And that's our third thing in the morning. Lymphatic power hour is to dry brush and or dry brush is like my daily, because it's I'm not messy, I'm not oily from doing lymphatic massage. I can do it before I shower, before I exercise. Takes me five minutes. So either we're just gonna do five minutes of dry brushing, quick, simple, easy, but maybe once or twice a week we also add in some lymphatic massage, so it's a little bit of oil, and we're doing again that manual lymphatic drainage of pulling the lymph from the limbs, pulling it towards the heart, very gentle strokes, and maybe that takes on those days that we add in the lymphatic massage. Maybe that's 15 minutes, right? So we're say like anywhere from 15 to 25 minutes in. 
• The next thing we're gonna do is we are gonna exercise. So that can be any sort of light to moderate exercise that promotes that lymphatic flow. So that can be for a brisk walk, that can be some yoga, that can be some rebounding or bouncing on a trampoline or a jumping rope, whatever you desire. That's really gonna get your heart rate up and promote that circulation and you can do 15 to 45 minutes of that. The last month I'm doing a four week challenge at a Pilates studio here in Bali, which I love, and I've been going every single morning and we're doing almost an hour. I think it's like 55 minutes of Pilates. So that's exercise, okay. Next up is hot and cold therapy. So after I exercise, jump in the shower and I use hot and cold therapy inside the shower because it's available at home and it's free. So I start my shower with warm or hot to open up the blood vessels and then I finish it with cool or cold, depending on how much my body can tolerate without it shocking my system. So that's a great way to incorporate hot and cold therapy and that also really especially the cold therapy over areas that are a bit more maybe affected by swelling or cellulite, those types of things. The hot is gonna open the blood vessels and help to release toxins, because of course we're sweating it out, so the release of toxins is so giving your lymphatic system a break, which is really important. And then the cold therapy really helps with circulation and it temporarily cuts off circulation or minimizes its vasoconstriction and then, as your body warms itself back up, it increases the blood flow and that's great for reducing things like puffiness and swelling and cellulite. 
• Okay, and then the last one, the sixth part of the morning lymphatic power hour, is nutrition. So we've gotta nourish our body and we wanna have a really light, easy to digest, nutrient, dense breakfast. One of the best things we can do is go for a smoothie, so a smoothie with nice berries in it, maybe some greens having a nice vegan plant-based protein powder. Those are all gonna be great. And we wanna make sure that we're not having it ice cold, cause that's gonna cause more constriction in the body, more constriction of the lymphatic flow, but we wanna have it maybe room temperature or not icy cold. Maybe you don't wanna warm smoothie, but we just don't want it icy cold. So in the morning lymphatic power hour we had hydration, breath work, dry brushing and or lymphatic massage guys, hot and cold therapy and nutrition. Whew, we did it, Okay. 

So I would love to hear how you're gonna start to implement this. Send me a DM over on Instagram I am at Bindi Stables and tell me which of these lymphatic support practices you're gonna start to incorporate. Is there any that you do? Is there any that you want to start? And if you have any questions, of course, let me know. I always love to receive your questions, and if I get the same question a few times, I will always dedicate a podcast episode to it. So if there is anything that you want support on or that you'd like to learn more about, yeah, do reach out. I'm always happy to create an episode for you. 

So, all of that being said, I would love to invite you into a brand new program that I am offering If you yourself are looking to upgrade your wellbeing in body and mind and optimize, of course, your lymphatic system, but also your gut and your hormones and your overall health, so that you can create that life of vibrant energy and optimal wellness on all levels. So a new program that I'm offering is called the Vibrant Health Accelerator Bundle, and what it is is that, over the series of seven days. Together, you and I are going to completely upgrade and accelerate your health. So we are gonna get into all things digestion and gut health. We'll talk about your hormonal wellbeing. We'll get into bio-individualized detoxification and whatever pertains to you. So if you're experiencing things like headaches or migraines, we address that. If you're having issues with your skin or allergies, maybe you're looking for stress and sleep support or simply longevity and anti-aging. I've had a lot of clients coming in lately in the realm of preconception health, which is really exciting. So they're in this phase of wanting to step into motherhood and they wanna really set their body up in a space that is optimal for a healthy pregnancy, healthy baby, healthy postpartum, and really be proactive about it versus reactive. So much of fertility out there is reactive. We can't conceive now. What right? How can we be proactive? So all of these things are possible. And, yeah, this Vibrant Health Accelerator Bundle includes one 75 minute in-depth integrative health consultation with me and then one week of unlimited text support post session for, of course, your questions and implementation of that support. 

So we really, in this session, identify the root causes of your health issues. You're going to receive a personalized wellness plan with the exact custom nutrition that you need and supplementation protocol and healthy lifestyle guidance We'll also get into. If you need any lab testing or blood testing, we'll get into those recommendations. And then, as a bonus, inside of this integrative health consultation, you're also gonna get access to this Radiant Health Detox course that I was sharing about earlier. That has all of these how to detoxify your body, how to support your lymphatic system, how to do the dry brushing, how to do the lymphatic drainage massage that I recommended. So this is for you. If you are just looking for one area of your health to just accelerate and upgrade so if you're someone that's kind of you've looked into my more in-depth, intensive, four month integrative health coaching programs you're on the fence or you simply want something that's really gonna accelerate your time when it comes to optimizing your health, then of course, this is for you. So if this speaks to you, send me a DM on Instagram at Bindi Stables. I'd love to hear from you and we'll have a quick chat to see how we can accelerate and upgrade your health together. 

So, looking forward to hearing from you, I am wishing you a beautiful rest of your day and I'll see you back for another episode real soon. Take care. Thanks so much for listening. If you loved today's episode, please spread the love by subscribing and leaving a review, or if there's someone in your life that you think could benefit from this conversation, please share this episode with them. I would love to hear from you over on Instagram at Bindi Stables, or visit my website, bindistablescom, to connect and work with me. Thank you so much again for being here and I'm celebrating you in this journey of becoming the happiest, the healthiest, most vibrant you.