Hello, my friend!

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As I sit here with salt still drying on my skin, I can't help but feel immense gratitude for the simple joy of ocean swimming. There's something magical about that first plunge into the cool Atlantic waters, especially when shared with friends. Today, I want to talk about the surprising benefits of cold water immersion and how it connects us not just to nature, but to each other.

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👇 In today's email:

• This week's inspiration: The Joy of Cold Water Swimming with Friends
• Latest blog post: Hormones, Digestion, Mood: Why Fiber Matters During Menopause & Beyond
• What I'm listening to: Reclaiming with Monica Lewinsky - Kara Swisher episode

The Joy of Cold Water Swimming with Friends

The ocean water here in Rhode Island is an incredible shade of green right now, almost tropical in its clarity. This morning, I could see straight to the bottom - a rare gift in New England waters in early May!

When my friend messaged me at 6:45 a.m. to meet at the Sakonnet Yacht Club (which sounds fancy unless you live around here and know it's basically an abandoned dock for most of the year), I couldn't resist. There's something about that invitation that calls to the adventurer in me.

The Shared Experience of Discomfort

We slowly submerged ourselves into what my friend aptly described as a "cool pudding" of chilliness and exhilaration. That moment of shared discomfort creates an immediate bond - coming out of the water, hastily changing on the dock with just a towel for privacy, and rushing back to the warmth of the car together. It's a christening of the day, an attitude adjustment that only the salinity of the ocean can bring.

The Health Benefits Beyond the Chill

Interestingly, Dr. Stacy Sims, who specializes in women's health (particularly for those over 40), suggests that water temperatures in the 50s may actually be better for us than the ice baths some professional athletes use after injuries. The moderate cold provides benefits without the extreme shock to the system.

Finding Your Inner Strength

What I love most about these morning dips is the reminder of our own resilience. Befriending the discomfort helps us realize we're tougher than we remember, tougher than we sometimes think we are. Our fortitude is on the inside, and enduring this temporary discomfort makes the world a little less scary.

In January and February, even I avoid the cold water, but this time of year, when the combined air and water temperature approaches 100, I eagerly return. It's a practice in courage that ripples through the rest of my day.

Yes, you can embrace this invigorating practice too - whether it's a full ocean swim or simply ending your shower with 30 seconds of cold water!

Latest blog post
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​Hormones, Digestion, Mood: Why Fiber Matters During Menopause & Beyond​

Let's talk about something essential but often overlooked: fiber. This isn't just about regularity (though that's important too!) - it's about supporting your entire system through perimenopause, menopause and beyond.

During these transitional years, your body needs different nutritional support, and fiber plays a crucial role in five key areas:

Hormonal Balance: Fiber helps maintain estrogen balance by supporting the gut bacteria that influence how estrogen is recycled or excreted. It's like having a built-in hormone regulation system!

Digestive Health: Those hormonal fluctuations can lead to slower digestion and uncomfortable bloating. Both soluble and insoluble fiber keep things moving comfortably.

Heart Health: Your risk of heart disease rises after menopause when estrogen is no longer protecting your blood vessels. Fiber helps by lowering LDL cholesterol and supporting healthy blood pressure.

Weight Management: Many women experience changes in body composition during menopause. Fiber increases satiety, curbs cravings, and some studies suggest soluble fiber may help reduce visceral fat.

Mood and Mental Clarity: The gut-brain connection is powerful! Fiber feeds gut bacteria that produce neurotransmitters like serotonin, potentially improving sleep, reducing anxiety, and supporting cognitive clarity.

The best part? Adding fiber doesn't require a major diet overhaul - just simple, delicious additions to your meals. Read the full post for practical tips and easy fiber-rich recipes that will have you feeling more balanced in no time.

​Read the full post here →

What I'm Listening To
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​Reclaiming with Monica Lewinsky - Episode with Kara Swisher​

I've been completely captivated by Monica Lewinsky's podcast "Reclaiming," and her episode with tech journalist Kara Swisher is especially compelling. What struck me most was their candid discussion about mortality and how awareness of our limited time shapes their approach to life.

These two remarkable women share an unexpected chemistry. Their conversation weaves through profound topics while maintaining an entertaining, accessible tone. They both embody a "take no nonsense" approach to life that I find deeply refreshing.

What resonates most is how they've each reclaimed their narratives after experiencing public scrutiny in different ways. Their friendship feels genuine, and their insights about setting boundaries, prioritizing what truly matters, and standing in your truth are valuable for women of any age.

If you're looking for a thought-provoking listen that balances depth with delight, this episode is well worth your time.

​Listen to Reclaiming wherever you get your podcasts →​

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I’m cheering for you. Have a wonderful week!

Dr. Cat 🥰

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Dr. Catherine

Looking to book a session in my Newport Studio? If you are new to my practice, book a Free Consult or if you know what you want, reserve your spot for a One-on-One experience.

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© 2025 Dr. Catherine On Wellness. This content may convey general information related to medical conditions, research, testing, treatment, and other healthcare topics. Any such information is provided for informational purposes only. You should always consult a doctor or other health care professional for medical advice or information about diagnosis and treatment.