4 Unique Health Practices I’m Testing Right Now (And Why They Matter for Recovery & Performance)

By: Nick Sienkiewicz, DPT, CSCS

Beyond the Basics of Health & Recovery 

At ProForm Physical Therapy in Salisbury, MA, we’re always talking about the fundamentals: strength training, recovery, sleep, nutrition, and performance.

But let’s be real…

People always want to know:

“What are YOU actually doing day-to-day?” 

“What new health trends are actually worth it?” 

While my foundation stays the same—high protein intake, cold exposure, infrared therapy, and structured training—I’m always experimenting with new strategies to optimize recovery, performance, and overall health.

This isn’t about chasing trends.

This is about testing what actually works.

Here are 4 unconventional health practices I’ve been experimenting with recently 

1. Clove Bud Before Bed: A Simple Upgrade for Sleep, Recovery & Oral Health 

One of the easiest additions I’ve made recently…

Putting a single clove bud in my mouth before bed for 10–15 minutes.

Why it works: 

Clove contains eugenol, a powerful compound known for:

 • Antimicrobial effects → supports oral microbiome

 • Anti-inflammatory properties → aids recovery

 • Digestive support → helpful if you eat late (real life happens)

 • Nervous system downregulation → promotes better sleep

It’s also not new. This is an ancient Ayurvedic practice that’s been around long before biohacking became trendy.

Why I like it: 

• Takes 10 minutes
• Costs next to nothing
• Stacks multiple benefits (oral health + digestion + sleep)

Translation: High ROI, low effort. My favorite kind.

2. Avocado Seed Tea: Stop Throwing Away This Nutritional Weapon 

Yeah… the pit you’ve been throwing out? That one.

Turns out it’s loaded with:

• Antioxidants
• Fiber + polysaccharides
• Amino acids
• Healthy fats
• Anti-inflammatory compounds

Potential benefits:

• Blood sugar regulation
• Cholesterol support
• Neuroprotective effects
• Skin health support

How I use it: 

 1. Save the pit

 2. Wash + dry it

 3. Cut into pieces

 4. Boil → make tea (10–15 minutes)

 5. Drink throughout the week

I’ll also eat small softened pieces (yes, it’s bitter… that’s how you know it’s potent 😅).

Why this matters: 

• You’re upgrading something you normally throw away
• You’re reducing waste
• You’re adding real nutritional value

That’s a win across the board.

3. Showering in the Dark: The Simplest Way to Downshift Your Nervous System 

This one sounds weird… until you try it.

Night shower. Lights off. Minimal stimulation.

What it does: 

• Enhances parasympathetic activation (rest + digest)
• Reduces sensory overload
• Creates a meditative environment without “trying” to meditate

Let’s be honest…

Most people say they’ll meditate… and then don’t.

This is:

✔️ Zero extra time

✔️ Zero cost

✔️ Built into something you already do

Why I use it: 

When life is chaotic (kids, business, training), you need efficient ways to downregulate.

This is one of the easiest ones I’ve found.

4. Weekly Detox Day: Supporting Recovery, Not Just Surviving the Week 

Let’s address the elephant in the room…

The modern world is loaded with stress, toxins, and constant input.

So instead of reacting randomly, I started implementing a structured weekly detox day.

What it looks like (for me): 

• 24-hour fast (water + black coffee)
• Binders (carbonized bamboo)
• Infrared sauna (~30 minutes)
• Lymphatic work + self-massage
• Light movement (walking, rebounding)
• Sunlight exposure

Why it works: 

Fasting supports autophagy (cellular cleanup), which ramps up around 15–16 hours.

Add in:

• Sauna → sweating + circulation
• Movement → lymphatic flow
• Binders → assist elimination

Now you’ve created a system, not a random approach.

What I’ve noticed: 

• Better digestion
• Improved recovery
• More consistent energy
• Improved mood

Important note: 

This doesn’t need to look exactly like mine.

Your version might be:

• Shorter fast
• Just sauna + walking
• Just improving hydration

The goal is intentional recovery, not perfection.

The Bigger Picture: Stop Chasing Trends & Start Testing What Works 

These aren’t magic hacks.

They’re simple, practical strategies layered on top of a solid foundation.

At ProForm Physical Therapy, this is exactly how we approach rehab and performance:

• Build the foundation
• Layer in strategies
• Adjust based on results

Because whether you’re:

• Recovering from injury
• Trying to get stronger
• Or just want to feel better day-to-day

The principles don’t change.

Want Help Optimizing Your Recovery & Performance? 

If you’re tired of guessing and want a structured plan built specifically for you…

We’ve got you.

At ProForm Physical Therapy in Salisbury, MA, we specialize in:

• 1-on-1 performance physical therapy
• Strength-based rehab
• Recovery optimization
• Long-term performance planning

No insurance games. No cookie-cutter plans. Just results. 

Final Thoughts:

I’ll keep experimenting, testing, and refining…

And I’ll keep sharing what actually works.

Because at the end of the day…

Your health isn’t built on trends...it’s built on consistency.