TODAY'S AJENDA #54

Hi there! If there’s one thing you should know about me, it’s that I don’t recommend something I haven’t tried myself.

That’s how the 8-Week Wellness Experiment came to life. Earlier last year, I met world-class trainer Korey Rowe and we committed to a six-month wellness experiment. After seeing the results firsthand—feeling stronger, more energized, and overall healthier—I knew this was something worth sharing.

The 8-Week Wellness Experiment is the first 2 months of that journey. It is Korey’s distinctive and proven fitness program blended with my nutrition and wellness approach, combining science-backed methods with practical, sustainable steps that are tailored for people with busy lives (like yours truly!).

Cohort 1 is halfway complete, and participants are already seeing incredible results:

Are you ready to run your own experiment? Enrollment for Cohort 2 closes on Sunday, April 6 (we kick off on Monday, April 7). Between grocery lists, recipes, Live weekly Zoom Q&A’s with me and Korey Rowe, this is a system that is for you regardless of whether you are in your 70’s or in your 20’s. You deserve this!

With summer around the corner, there’s no better time to start your wellness experiment—and become the version of yourself you are curious about!

Don’t forget to register by Sunday, April 6th! 

What beauty treatment is completely free, 30-seconds long, and might lead to a curse word (or two)? That’s right: In Today’s Ajenda, we’re talking about ice water facials. 

By now, you’ve probably seen the viral trend of people plunging their faces into a bowl of ice water. I decided to test this out on myself for a week to see whether this torture—I mean, treatment—actually delivers benefits or is just another self-care fad. 

The Pros Of The Ice Water Facial 

Let me start by saying: It is not as easy as it looks! 

The first time I did the ice bath facial it quite literally took my breath away (and I may or may not have uttered a profanity). But it got easier as time went on, and I genuinely noticed some benefits. They included: 

• Reduced Puffiness and Inflammation: When you expose yourself to cold temperatures, your blood vessels constrict in a process known as vasoconstriction. This tightening reduces blood flow to the skin’s surface, temporarily lowering swelling and puffiness. 

• Calmed Redness and Irritation: The cooling effect can soothe mild redness for a short time, which is especially helpful for those with sensitive skin conditions, such as rosacea or acne. 

• Grade-A Skin: Cold water can boost collagen and regulate sebum production, leading to temporarily improved skin elasticity and reduced pore size. (However, while cold water can shrink your pores, it won’t ever fully close them.) 

• Less Excess Oil: Cold water causes pores to temporarily contract, which limits how much oil from your sebaceous glands reaches your skin’s surface. The result? It can make your skin look way less shiny. 

• Brighter Complexion: As your face “defrosts,” your blood vessels open back up, sending fresh circulation through your skin. This boost in blood flow helps tone your face short term and gives it a smoother, brighter appearance. 

Another benefit I wasn’t expecting? It wakes you up! I definitely felt a bolt of energy after doing this. 

The Potential Downsides Of The Ice Water Facial 

Are there any downsides to dunking your face in freezing-cold water (besides just dreading the morning polar plunge)? 

Here’s what the science says: 

• Dryness and Irritation: Ice and your skin aren’t exactly friends. Prolonged or excessive exposure to cold temperatures can harm your skin barrier, stripping your natural oils and moisture from the skin. That’s a one-way ticket to dry and flaky skin.  

• Risk of Broken Capillaries: If you have sensitive or easily flushed skin (calling all rosacea-prone skin types!), the extreme temperature fluctuation could lead to broken capillaries or increased redness. 

• Temporary Results: Did you notice how all the benefits listed above included some version of the word “temporary?” Unfortunately, ice-water facials don't lead to long-term improvements in skin elasticity or anti-aging. 

The Cold, Hard Instructions 

To recap: Brief and controlled use of ice-water facials can offer short-lived skin improvements, but avoid overdoing it to minimize risks. 

Ready to try this facial at home? Here’s what I’d suggest: 

• Limit Exposure: Keep immersion brief (about 10–30 seconds per dip), and don't exceed a handful of repetitions.

• Moderation: A few times per week is generally safe, but avoid daily extended sessions! There’s no need to expose your face to the cold that often. 

• Moisturize Afterward, Always: Follow up immediately with moisturizer to replenish hydration and prevent dryness. 

And if you don’t feel like filling a giant bowl with ice water? Just toss a wet face cloth in the freezer for 10 minutes. Once it’s nice and chilly, drape it over your face for a few minutes. Ice, ice, baby (minus the mess!). 

We all start our travels vowing to stick to our nutritional goals. Then? Life happens. 

10 minutes before your flight’s final boarding call, hunger hits, and the only food option nearby is a McDonald’s. Or, jet lag has you wide awake at 3 AM, and you find yourself at your hotel’s vending machine deciding between Tostitos or Snickers.  

But those carefully laid nutrition plans don’t have to go flying out the window! With a few practical strategies, it's entirely possible to maintain healthy habits without sacrificing the travel experience. 

As someone who's spent more than 20 years traveling for work, I’ve learned a thing or two about how to stay nutritionally on track while on the road.

Now, I’d love to share them with you: 

Prepare, Prepare, Prepare 

Preparation. Is. Everything. 

Before heading out on your trip, pack nutritious snacks such as nuts, seeds, protein bars, or fresh fruit. Having these on hand can help you avoid the temptation to grab something unhealthy in a moment of hunger. 

Personally, I always bring my protein bars, a few Ziploc bags of my protein/fiber/creatine powder, and sometimes fruit. That way, I’m prepared when the hunger (inevitably) hits. 

Be Strategic When Dining Out 

Before dining out, browse the menu online beforehand to find balanced options. 

Aim for dishes with lean proteins (e.g., chicken breast, egg, tofu, shellfish), vegetables, and whole grains. And don’t be shy about modifications! Asking for a sauce on the side or swapping the side of fries for veggies is normal. 

My go-to restaurant hack? I either skip the appetizer and just have an entree or order two appetizers instead of a larger entree. 

Be Aware of Portion Size

Keep an eye on portion sizes when eating out—it can be easy to overdo it. Try splitting a large meal or immediately boxing up the other half of your dish for later. Asking for an “appetizer-sized” entree is another one of my go-to strategies!

Eat Slowly—And With Company 

Slowing down when you eat can help you consume fewer calories and feel more satiated (Journal of the Academy of Nutrition and Dietetics, 2008). 

Not to mention, eating with company is a natural way to pace yourself. It’s hard to eat, chew, and swallow, all while actively engaged in conversation. So, eat (and chat) it up! 

Don’t Forget You’re On Vacation 

Remember, you’re on vacation to enjoy yourself! Treat yourself to the occasional indulgence, but balance it out with healthier choices throughout your day.  

As I always say: Don’t worry about one day, one meal, one party, or one holiday. Worry about the other 364 days a year, and nothing will be derailed so easily!

Stay Hydrated 

It’s hard enough to remember to drink 11.5 cups of water (the average woman's recommended daily intake) when you’re in your daily routine. 

And when you’re traveling? It can get even more complicated. Transportation itself works against you—airplane cabins, with their low humidity levels, actively dehydrate your body. 

But staying hydrated should be a top priority. It helps maintain your energy levels, controls cravings, and promotes better digestion. 

Aim to have a water bottle on hand and refill it frequently. As for me, whenever I get on a flight, I bring a liter of water and set a goal to finish it before we land. 

The same goes for whenever I’m on set, too! I always bring a 750ml water bottle mixed with a skin-boosting elixir that I finish before going on air. Many of you spotted this in my recent video of the behind-the-scenes of The Today Show.

I’m finally excited to share it with you! 

The Hydration Skin Packets I Never Travel Without 

About several months ago, I discovered Pique’s Radiant Skin Duo* and decided to do my own experiment (on myself). Within just a few months, I saw an added boost no surface-level skincare product had ever delivered.

Then, a few weeks ago, at my recent appearance on NBC’s The Today Show, I posted something on my Instagram about drinking my ‘skin boosters’ and my feed exploded. So many people asked about it and I wanted to tell you more.

Recently, my skin has become clearer, brighter, and deeply hydrated—even after long flights and climate changes. It felt like it was glowing from within, regardless of my travel schedule! 

I realized the difference after many people commented on my skin…and then I connected the dots on what I’d changed. It was the Pique drinkables! 

This isn’t just another step in your skincare routine—it’s an inside-out approach to radiance. The Radiant Skin Duo combines two powerhouse products: 

• Sun Goddess Matcha – A ceremonial-grade match packed with EGCG antioxidants that help firm, brighten, and clarify skin while giving calm, sustained energy. This powder is quadruple-toxin screened so you can rest assured it’s of the highest quality. What I love about this matcha is that it not only supports digestion, but helps my skin stay clear and glowing from within. 

• B•T Fountain – I’m obsessed with this and add it to my water every day! This refreshing beauty electrolyte is formulated with clinically proven ceramides that hydrate at a cellular level, reduce redness, smooth fine lines, and enhance your natural glow. It’s also vegan and free from added sugars, preservatives, or artificial ingredients.

Together, these two products don’t just treat your skin—they protect it from damage, strengthen its barrier, and leave it deeply hydrated and smooth (even during those long travel days). 

Since I started using them, my travel routine feels more intentional and effective. I start my day with Sun Goddess Matcha for its antioxidant and energy-boosting benefits, and in the afternoon, I mix B•T Fountain into my water to keep my skin nourished and hydrated. 

While these sachets aren’t a replacement for a healthy diet, hydration, and topical skincare, they compliment a holistic approach to skin health. 

And for Ajenda subscribers? For a limited time, Pique is offering 20% off the Radiant Skin Duo, plus a FREE Starter Kit including a rechargeable frother and glass beaker when you shop with this exclusive link! 

Here’s to healthy, glowing skin—starting from within!

There’s a medical professional who’s repeatedly saved me from excruciating pain over the past 14 years. But whenever I mention their title, many of my medical friends get skeptical. 

That’s a shame, and it’s time to set the record straight. Today, we’re covering chiropractors. 

To give you some context: Recently, I had some of my lower back pain (a problem I’ve had intermittently since 2011) return. While my back issues come and go, when they do come, they are agonizing. 

So I visited my incredible chiropractors in NYC, Dr. Leon Aibinder and Dr. Wayne Winnick, on the Upper East Side. They make me feel significantly better with each treatment (by the way, they do Telehealth consultations). 

It’s always shocked me, however, how skeptical some of my medical friends are when it comes to chiropractors. But let me be clear: This is a serious medical profession. 

Let’s clear the air, starting with a chiropractor’s education and training. 

Chiropractor Education 

7 to 8 years: That’s the educational journey required to become a chiropractor. Typically, this starts with 3-4 years of undergraduate studies, followed by a rigorous 4-year Doctor of Chiropractic (DC) degree program. 

During their professional training, chiropractors study many of the same subjects covered in medical school—anatomy, physiology, and pathology—but with a specialized focus on spinal and musculoskeletal alignment. 

How Chiropractors Work with Medical Professionals 

Musculoskeletal problems are rarely isolated. When an issue arises, it often triggers a domino effect across muscles, nerves, and soft tissues that either follow or precede an injury. 

That’s where chiropractors come in. They’re trained to identify these interconnected patterns. It’s not uncommon for orthopedic surgeons to collaborate with chiropractors, from community clinics to professional elite athletes, to provide comprehensive care. 

Beyond spinal adjustments, many chiropractors supplement their practice with additional non-Western therapeutic techniques, such as acupuncture. 

The Pros of Chiropractic Care 

Because you’re reading Ajenda, I’m going to give you the full picture of chiropractic care—including its pros and cons—so you can then make an informed decision based on your specific needs. 

Let’s start with the benefits: 

1. Pain Relief and Mobility: Chiropractic adjustments often provide immediate relief for acute musculoskeletal pain, particularly back pain. For some, that means restored mobility in minutes. 

2. Non-invasive Treatment: Chiropractic care is drug-free and non-surgical, making it a potentially safer alternative for people who want to avoid medications or invasive procedures. 

3. Holistic Approach: Chiropractors don’t just treat your symptoms. They address underlying causes, such as posture, ergonomics, and exercise, to see what’s really causing your discomfort and how to prevent future injuries. 

4. Improved Alignment and Posture: Regular chiropractic care can help correct alignment issues, improve posture, and reduce long-term strain on joints and muscles.

5. Quick Treatment Sessions: No need to block off half your day. Chiropractic appointments tend to be shorter, accessible, and less disruptive compared to other medical treatments!

The Cons of Chiropractic Care 

Like any medical approach, chiropractic care comes with its share of caveats. Here are its potential downsides: 

1. Temporary Relief: Unfortunately, results from chiropractic adjustments can be temporary. That means ongoing treatment to maintain benefits, which can be time-consuming and expensive. 

2. Not Suitable for Everyone: If you have severe osteoporosis, inflammatory arthritis, spinal instability, or vascular issues, chiropractic manipulation isn’t advisable. 

3. Potential Side Effects: Some people experience mild side effects like soreness, stiffness, or headaches. Rarely, more serious complications, such as nerve injury or arterial dissection, have occurred. But again, it’s extremely uncommon.

4. Limited Scope: Chiropractic care primarily focuses on alignment, mobility, and spinal issues and may not fully address underlying structural problems or systemic diseases. It might need to be combined with other medical interventions for comprehensive care.

5. Variable Practitioner Quality: Not all chiropractors are created equal. The effectiveness of chiropractic treatment can depend heavily on who’s performing the adjustments. Always seek professionals certified by the National Board of Chiropractic Examiners to increase your odds of top-notch care. 

One last thing. While I embrace most chiropractic techniques, I draw the line at neck adjustments. My professional opinion is to not allow a chiropractor to perform any neck manipulations because of the rare but potentially very serious (even fatal) complication risk with arteries and nerves in the region. 

To Recap 

For many, chiropractic care can be a beneficial, conservative option for addressing musculoskeletal issues, particularly when combined with other medical treatments and preventive lifestyle measures. 

Just remember to loop in your primary physician before starting chiropractic treatment to confirm it’s appropriate for your situation. 

P.S. Thank you @dixiechicken for asking me this question on chiropractic medicine! If you’d like to submit your own question, you can do so on my Instagram right here. 

ABOUT DR. JEN

In her former roles as chief medical correspondent for ABC News and on-air cohost of “GMA3: What You Need to Know,” Dr. Jennifer Ashton—”Dr. Jen”—has shared the latest health news and information with millions of viewers nationwide. As an OB-GYN, nutritionist, and board-certified obesity medicine specialist, she is passionate about promoting optimal health for “the whole woman.” She has authored several books, including the national best-seller, The Self-Care Solution: A Year of Becoming Happier, Healthier & Fitter—One Month at a Time. And she has gone through menopause…

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