Winter scams?

It seems like everywhere you look - there is someone calling something a "scam".....and the truth is that many companies DO inflate studies for marketing (which can be a bit predatory in my opinion).

It's also very popular online to be a "contrarian" - which ends up making people even more confused at the end of the day.

So again - my commitment to you as the reader is to provide you with the data so you can make your own informed decision that is grounded in common sense.

Keep reading for the full breakdown.....

FIRST:

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Let’s clear the air - with receipts.

Popular - yes.......but does that automatically make it a scam? What the science actually says:

1. Vibration Plates

The Claim: “Overhyped & they don’t do anything significant"

What studies actually show:

Across the 2023–2024 reviews, the evidence is clear on one thing: ​vibration plates​ are not “fake wellness toys.” They create real mechanical stimulation that the body responds to - especially in bone, muscle, balance, circulation, and even nervous-system signaling.

1. They can support bone health - especially in hips and femur.

Multiple clinical trials reviewed in Aging & Disease (2023) show ​WBV​ can modestly improve bone mineral density, balance, and physical function in older adults and postmenopausal women.

2. The effects aren’t magic - but they’re not definitely not zero.

The 2024 BMC Women’s Health overview found results vary, but the takeaway is:

→ Some women improve bone density.

→ Some maintain bone density instead of losing it.

→ Almost no harm.

This is exactly what we expect from a low-impact, mechanical stimulus.

3. There are promising whole-body benefits.

The 2024 Sports Medicine mechanistic review shows ​vibration​ can increase neuromuscular activation, improve circulation, upregulate growth-factor signaling, and influence immune and brain-related pathways.

It’s early-stage science - but absolutely not pseudoscience.

4. The pattern across all reviews:

✔️ WBV increases muscle recruitment

✔️ WBV improves balance and stability

✔️ WBV stimulates circulation

✔️ WBV provides mechanical loading for bone

✔️ WBV is especially helpful for people who can’t do high-impact exercise

✔️ WBV is low-risk when used properly

•  ​Source: Zengin et al., Aging and Disease (2023​).
•  ​Source: Del Vecchio et al., BMC Women’s Health (2024).​ 
•  ​Source: Rauch, Sports Medicine (2024 review).​ 

 ​Click here for the plate I personally use ​- under $100 but effective!

Bonus: What this means for winter:

When movement drops, circulation slows, and stiffness rises, ​WBV​ offers a low-impact, time-efficient way to maintain mobility and stimulate the musculoskeletal system.

2. Red Light Therapy (RLT / Photobiomodulation)

The Claim: “It’s just fancy red lights.”

The Science: The mitochondrial effects are extremely well documented.

What studies show:

Across major reviews from 2017-2024, one thing is very clear:

Red and near-infrared light (photobiomodulation) creates real, measurable biological effects - especially in mitochondria, inflammation, recovery, and cellular signaling.

1. Red/NIR light directly boosts mitochondrial function.

The 2017 review by Hamblin et al. shows that PBM increases mitochondrial ATP production, improves electron transport chain efficiency, and enhances cellular energy status through cytochrome c oxidase activation.

Source: Journal of Photochemistry & Photobiology (2017)

2. PBM alters gene expression, redox signaling, and inflammation - at a cellular level.

The 2024 review by Karu et al. outlines how red/NIR light changes hundreds of genes related to antioxidant defense, inflammation, repair, and cellular communication.

It also increases nitric oxide (NO), improves blood flow, and supports mitochondrial resilience.

3. PBM improves tissue repair, pain, and functional outcomes in humans.

The 2022 Biology review by Leppänen et al. found consistent evidence that red/NIR light:

• reduces inflammation
• supports muscle recovery
• improves joint function and pain
• These effects were seen across both clinical and mechanistic studies.

4. The pattern across all reviews:

✔️ PBM increases mitochondrial energy production

✔️ PBM improves redox balance + antioxidant defenses

✔️ PBM reduces inflammation and supports tissue repair

✔️ PBM enhances circulation via nitric oxide release

✔️ PBM improves muscle recovery + joint pain

✔️ PBM has systemic effects because mitochondria are everywhere

•  ​Source: Hamblin et al., Journal of Photochemistry & Photobiology (2017).​ 
•  ​Source: Karu et al., Frontiers in Photonics (2024).​ 
•  ​Source: Leppänen et al., Biology (2022).​ 

Winter relevance:

Winter =

✔ Lower infrared exposure

✔ More indoor blue light

✔ Reduced mitochondrial charge

✔ Lower serotonin & melatonin rhythms

RLT isn’t a replacement for sunlight - but it is a physiologically meaningful adjunct when your light environment is compromised.

 ​Here's the panel I have been using ​ (and really love it!)

3. Castor Oil

The Claim: “Most castor oil benefits online are placebo or relaxation effects.”

The Science: ​Castor oil’​s active component, ricinoleic acid, has measurable physiological effects.

Documented Effects (from human + mechanistic research):

1. Anti-inflammatory activity

Ricinoleic acid binds to EP3 prostaglandin receptors, modulating inflammation pathways.

→ This is why castor oil reduces localized inflammation and discomfort.

 ​Source: Vieira et al., Planta Medica (2000)​ 

2. Improved GI Motility (Well-Established Mechanism)

Ricinoleic acid activates EP3 prostaglandin receptors on intestinal smooth muscle, which is the proven mechanism behind castor oil’s laxative effect.

Key Study:

 ​Tunaru S. et al. “Castor oil induces laxation and uterus contraction via ricinoleic acid activating prostaglandin EP3 receptors.”​ 

3. Antimicrobial & Skin-Healing Effects

Castor-oil–derived dressings show antimicrobial activity and accelerate wound healing in animal and laboratory studies.

 ​Study: Wound healing & anti bacterial properties of castor oil ​ 

Winter context: ​Castor oil ​shines in winter because it boosts circulation, supports lymph movement, calms the nervous system, improves digestion, and repairs dry winter skin - exactly where the season puts the most stress on your body.

 ​This is the castor oil I personally use​ as it is organic & comes in a glass bottle & ​here is the the no-mess pack​ I use!

4. Circadian Routines

The Claim: “You don’t need a morning light routine - that is psuedoscience”

The Science: Circadian alignment is one of the most studied physiological systems in the human body.

• Between 43% and 83% of all expressed genes in mammalian tissues are circadian-regulated.
• Light input (especially morning light) is the primary synchronizer of the human master clock (SCN).
• Metabolism, immunity, hormone secretion, mitochondrial pathways, detoxification, and inflammation all follow circadian rhythm.
• The skin is a light-sensing endocrine organ.
• UV exposure activates molecular pathways influencing melatonin production, immune signaling, and vitamin D synthesis.
• Timing of light exposure changes downstream hormonal effects throughout the day.
• The skin produces its own melatonin and has its own peripheral circadian clocks.
• These clocks depend on morning light to synchronize with the brain’s master clock.
• Melatonin production is light-timed, antioxidant, mitochondrial-protective, and essential for repair

Sources:

 ​Zhang et al., Cell (2014).​ 

 ​Slominski et al.,Melatonin: A cutaneous perspective on it's metabolism, production & functions​ 

 ​The Circadian Clock in Skin: Implications for Adult Stem Cells, Tissue Regeneration, Cancer, Aging, and Immunity​ 

Winter relevance:

Shorter days + more indoor light exposure =

✔ disrupted cortisol curve

✔ impaired leptin signaling

✔ mood + sleep disturbances

✔ mitochondrial stress

Circadian routines are not optional for metabolic, hormonal, and mitochondrial stability - especially in winter.

Keep your winter light routine on track with MyCircadianApp (​use code SARAHK for a free trial of premium)​.

5. Hydrogen

Many people still believe hydrogen therapy is a scam & unsupported by data! The research says otherwise. Molecular hydrogen (H₂) is one of the most-studied emerging therapeutic gases, with thousands of peer-reviewed papers and a rapidly growing body of clinical evidence. Below is a concise review of the most credible, verifiable studies demonstrating hydrogen’s physiological impact.

Hydrogen Reduces Oxidative Stress at the Mitochondrial Level

 Hydrogen acts as a therapeutic antioxidant by selectively reducing cytotoxic oxygen radicals.

Nature Medicine, 2007. PMID: 17486089

This landmark paper established that hydrogen selectively neutralizes hydroxyl radicals (the most damaging reactive oxygen species) while sparing beneficial signaling molecules. This discovery positioned hydrogen as a potential therapeutic tool for mitochondrial protection and cellular resilience.

Hydrogen Improves Metabolic Markers in Humans

Supplementation with high-concentration HRW significantly reduced blood cholesterol and glucose levels, attenuated serum hemoglobin A1c, and improved biomarkers of inflammation and redox homeostasis as compared to placebo (P < 0.05). Furthermore, H₂ tended to promote a mild reduction in body mass index and waist-to-hip ratio.

Study link

Hydrogen Lowers Inflammation in Healthy Adults

Hydrogen-rich water reduces inflammatory responses and prevents apoptosis of peripheral blood cells in healthy adults: a randomized, double-blind, controlled trial

Study link

Hydrogen Supports Neurological Recovery 

 Molecular hydrogen therapy for neurological diseases: a review of current evidence   

Clinically, several studies have embarked on studies of hydrogen gas therapy in patients with ischemic stroke.

In a randomized controlled trial in 2017, Ono et al.15 divided patients into two groups with the treatment group receiving hydrogen gas compared with a control that was administered the gas medium without hydrogen gas. The hydrogen gas treatment group demonstrated more rapid and complete recovery with earlier improvement in the National Institutes of Health Stroke Scale score and improved overall functional outcomes with higher modified Rankin scores, ability to perform activities of daily living, and greater functional independence.

Furthermore, this trial highlighted the safety profile of hydrogen gas therapy in patients with ischemic stroke wherein no adverse effects reported.15 

The same group reported significantly smaller areas of infarct, as measured with magnetic resonance imaging indices in patients treated with hydrogen gas therapy following ischemic stroke.16 The lack of any adverse effects of hydrogen therapy appears to hold true across multiple clinical studies.3

Comprehensive Mechanistic Evidence

  Beneficial biological effects and the underlying mechanisms of molecular hydrogen: a comprehensive review.

 This review summarizes 321 papers showing hydrogen’s effects on oxidative stress, inflammation, mitochondrial function, cell signaling, gene expression, and apoptosis. The authors conclude that hydrogen acts not as a broad antioxidant, but as a selective signaling modulator.

In short: 

Hydrogen therapy is not speculation. It is supported by foundational mechanistic research and multiple human clinical studies demonstrating improvements in oxidative stress, inflammation, metabolism, mitochondrial function, and neurological recovery.

Click here for the company I trust and use (they will be offering another sale on Monday December 8th & my code will stack an extra 5%)

The Bottom Line

Most of the tools labeled “scams” aren’t the problem, but the marketing definitely is.....

When you understand:

• circadian biology

• mitochondrial physics

• seasonal patterns

• light signaling

• redox balance

…it becomes obvious why winter tools like ​vibration therapy,​ ​red light​, ​castor oil​, and ​circadian routines​ are helpful!

They’re not replacements for nature, but they can be a bridge when your access to nature is limited!

If you got this far - ​click here for my free Winter Tools Guide!​ 

 

 ​NEW PODCAST: The Truth About Dentistry: What Mainstream & Holistic Practitioners Are Getting Wrong | Dr. Ellie​ 

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In Health🌞,

Sarah

PS - This is not medical advice nor a substitute for 1:1 care with a trusted practitioner!