Latest news with #10XHealth
Los Angeles Times
23-07-2025
- Health
- Los Angeles Times
What Cold Showers Really Do for Your Immune System (And Why Your DNA Matters)
For years, cold showers were the domain of athletes and wellness zealots. But new research in genetics and metabolism suggests that a quick blast of cold water has benefits way beyond mental toughness. Under the chill lies a growing body of science showing that cold exposure can support immunity, reduce inflammation and improve mood and metabolism. And according to Dr. Castel Santana, MD, a longevity and human performance specialist at 10X Health System, these benefits may be especially powerful for people with specific genetic profiles. Recent genetics research is flipping the old advice on its head. Under the shivering and swearing is real science: cold exposure seems to boost immunity, lower inflammation, and shift your mood and metabolism. Dr. Santana says it's not just about being tough, it's about your DNA. 'We're finding that certain people respond exceptionally well to cold exposure, especially when they have specific genetic traits tied to inflammation or stress response,' says Dr. Santana. And Daniel Wallerstorfer, PhD, a biotechnologist at 10X Health, says their genetic testing data shows that certain immune-related genotypes (like those that cause overactive immune reactions to infection, sunburn, or exercise) may benefit from cold exposure's dampening effects. 'We haven't studied the direct link between cold and specific genotypes yet, but cold seems to lower pro-inflammatory cytokines and may help modulate an overactive immune system,' he says. Dr. Santana spends his days in DNA. He's tracking single-nucleotide polymorphisms (SNPs) — tiny genetic quirks that affect how we deal with inflammation, neurotransmitters, and toxins. Some people, especially with certain IL6 or TNF-α variants, have immune systems that love to overreact. Cold showers can help turn down the fire for these folks. COMT (rs4680) is the gene that decides if your body burns through dopamine and norepinephrine fast or slow. Santana says if someone has the Val/Val genotype, they metabolize those neurotransmitters quickly, so cold exposure would result in a bigger mood and focus boost. Wallerstorfer also notes that 'Cold showers can help with mood and mental clarity as 0 they trigger a rise in dopamine and endorphins.' But for people who break down dopamine slowly, Wallerstorfer says, cold could make things worse, 'for anyone with low dopamine, it's a bigger help.' That post-shower zing? It's not in your head. Cold spikes dopamine, norepinephrine and beta-endorphins so you're more alert, a little more resilient, maybe even less grumpy. 'It's a fast way to improve alertness, especially for people with genetic inefficiencies in dopamine or serotonin pathways,' says Santana. Have SLC6A4 or TPH2 variants? (That's serotonin genetics.) Cold might help keep your mood steady. Not a miracle, but there's real data. A Dutch study found that people who finished their showers with cold water missed 29% fewer workdays, even though they weren't actually sick less often. Go figure. 'We believe it's due to the sympathetic nervous system activation,' says Santana. 'It boosts norepinephrine, improves lymphatic circulation and may help regulate inflammatory cytokines.' If your detox genes are slow (MTHFR, GSTT1, NQO1, cold might help your glutathione enzymes do their job and keep inflammation in check. Wallerstorfer doesn't mince words: 'The body reacts to cold by releasing stress hormones that temporarily activate immune cells and reduce inflammation. While cold showers don't directly improve detoxification, they may ease the burden by lowering inflammation. The effects are short-lived, so regular practice is needed to see lasting benefits.' Cold cranks up mitochondrial biogenesis, fancy speak for making more energy factories inside your cells. That's the PGC-1α and UCP1 pathway at work. Santana says, 'It's one of the more accessible ways to improve metabolic resilience without needing intense exercise or restrictive diets.' Wallerstorfer adds that short bursts of cold water can improve mitochondrial function and boost metabolic rate. 'The body increases energy output to stay warm, activating brown fat and promoting healthy mitochondria, which is especially helpful for people with slow metabolism.' Cold isn't for everyone. If you've got thyroid or adrenal issues, tread carefully. With certain DIO2 variants, your thyroid might not handle the cold well and you'll just end up more tired. 'For anyone dealing with adrenal fatigue, introducing cold too aggressively can be more depleting than helpful,' Santana says. 'Start slow, even 30 seconds of cool water at the end of your shower can trigger benefits.' Wallerstorfer adds that cold exposure isn't ideal for everyone. 'People with underactive thyroids or weak adrenal function might feel worse, because cold increases the body's need for thyroid hormones and a robust stress response. If these systems are already under strain, cold exposure could lead to more fatigue, stress or even blood pressure spikes, especially in those with heart-related genetic tendencies.' You don't need a fancy cryotherapy chamber. Just end your shower cold. If you love gear, try an adapter or a plunge tub. Santana sums it up: 'You're not trying to suffer, you're training your system to adapt. Resilience builds over time.' Click here to learn more about 10x Health System
Los Angeles Times
08-05-2025
- Health
- Los Angeles Times
The Next Era of Wellness Is About Personal Data, Not Popular Trends
LA Times Studios may earn commission from purchases made through our links. You've tried the collagen. You've followed the latest TikTok detoxes. Maybe you've even dabbled with wellness peptides, hoping they'd fill in the blanks. And still, something feels... off. It's not burnout exactly, it's more like your body is running on low-grade confusion. You're showing up, doing the 'right' things, and yet the results don't seem to match the effort. That's why more people are embracing a new approach: precision wellness. Rooted in data and tailored to biology, it's about making your wellness routine smarter, not trendier. Think fewer guesswork supplements, more clarity. Less hustle, more harmony between what your body needs and what you actually give it. That's why a growing number of health-minded people are turning to precision wellness: a more intelligent, biology-first approach that uses real data to create routines that actually work for your body, your brain, and your life. At the center of this shift is diagnostics: comprehensive blood panels, genetic testing, and gut health analysis that provide a blueprint of your body's true needs. These aren't just helpful tools, they're part of a growing shift in how people approach their health. Increasingly, diagnostic strategies once reserved for elite athletes or executives are being adapted for broader use, offering personalized insights that empower everyday wellness decisions. The goal isn't just better health outcomes, it's a better understanding, grounded in individual biology rather than generalized advice. That's the approach taken by 10X Health, a precision wellness company that uses diagnostic testing to develop deeply personalized care protocols. Rather than relying on broad lifestyle trends, the company helps clients zero in on their biology to better support energy, resilience, and long-term well-being. For someone who's constantly tired despite a clean lifestyle, the data can be revealing (and empowering). 'Most people walk away from our full diagnostic process with a completely new level of self-understanding, one that's deeply personalized and incredibly actionable,' Dawson shared. Instead of vague advice like 'eat healthy,' they receive real-time snapshots of inflammation levels, hormone balance, nutrient deficiencies, and metabolic function. The result is clarity, confidence, and control—a true departure from trial-and-error wellness routines. Gone are the days when a multivitamin and green juice were the cornerstones of a wellness routine. Today, the conversation has shifted to bio-individual care. Dawson points out that the wellness world is flooded with diets, trends, and supplements, but most lack individual relevance. 'What works for one person could be completely ineffective (or even harmful) for another,' he says. Instead, 10X grounds every recommendation in triple peer-reviewed data that reflects each person's unique biology and environment. The wellness world has long been divided — those who can afford high-level biohacking, and everyone else. Dawson says that's finally changing. 'Historically, high-level, data-driven health optimization was typically reserved for elites because of cost, complexity, and limited access,' he explains. But thanks to better testing, lower lab costs, and scalable technology, 'what once required a team of specialists and a six-figure budget can now be distilled into a structured, personalized program.' That's the goal, he adds: 'To democratize take the same science-backed strategies that were once exclusive and make them available to everyday people who want to take control of their health.' Today's most effective wellness strategies don't just help you recover; they help you stay ready. From IV nutrient therapy to mitochondrial support, more people are turning to tools that build endurance and resilience before burnout sets in. These practices aren't about indulgence; they're smart, science-based systems for keeping your body operating at full capacity: mentally, physically, and emotionally. The wellness conversation is shifting from anti-aging gimmicks to strategies that support long-term health and vitality. It's not about turning back the clock, but about feeling sharper, staying energized, and building the resilience to keep going strong, year after year. Dawson sees this evolution as the foundation of modern health optimization. 'When we talk about 'optimization,' we're referring to a proactive, data-driven approach to health that goes far beyond the traditional model of reacting to symptoms or simply maintaining the status quo,' he explains. Instead of chasing symptoms, the focus is on function — on the systems that impact your hormones, metabolism, mood, and energy. 'Optimization means identifying and correcting imbalances before they become problems, and continuously refining health strategies to support energy, longevity, cognitive function, and resilience,' Dawson says. 'It's about helping people not just survive, but truly thrive.' The unifying thread in all of these approaches is personalization. Doing what your body actually needs based on biomarker data, not blanket solutions. You don't need to overhaul your life to see results. Precision wellness is about refining the habits you already have and making them work better for your body. 'There are even regional differences that impact humans around the world,' Dawson notes. Which is why 10X Health tailors each protocol with biological specificity and cultural nuance. From what you eat to how you move, small personalized shifts have a compounding impact over time. Even just understanding your own nutrient absorption patterns or hormonal cycles can reshape your wellness routine from generic to intelligent. For some, this might include incorporating targeted peptide protocols — compounds that signal the body to regenerate tissue, enhance metabolism, or support hormone balance. When matched to your biological data, these peptides can become another tool in a highly personalized health plan, fine-tuning your wellness strategy with clinical precision. Smart health is personal, and the more we understand our own biology, the easier it becomes to create routines that actually support the lives we're living. Click here to learn more about 10x Health
