Cold Plunges Showers Cold Shock Proteins Safe for Women
00:00hey friends welcome back so in today's hey friends welcome back so in today's show we're going to take a deeper dive show we're going to take a deeper dive show we're going to take a deeper dive into cold immersion therapy and into cold immersion therapy and into cold immersion therapy and deliberate cold exposure and talk about deliberate cold exposure and talk about deliberate cold exposure and talk about the gender differences is it safe for the gender differences is it safe for the gender differences is it safe for women to go and do deliberate cold women to go and do deliberate cold women to go and do deliberate cold exposure therapy are there any hormonal exposure therapy are there any hormonal exposure therapy are there any hormonal differences and during which point in differences and during which point in differences and during which point in women's menstrual cycle might cold women's menstrual cycle might cold women's menstrual cycle might cold immersion therapy be a good or bad idea immersion therapy be a good or bad idea immersion therapy be a good or bad idea there's a fascinating new paper that there's a fascinating new paper that there's a fascinating new paper that we're going to unpack the details of we're going to unpack the details of we're going to unpack the details of which from that i thought gave some which from that i thought gave some which from that i thought gave some really good insights particularly for really good insights particularly for really good insights particularly for women that are still menstruating as to women that are still menstruating as to women that are still menstruating as to when they might you know undergo cold when they might you know undergo cold when they might you know undergo cold immersion therapy in times of their immersion therapy in times of their immersion therapy in times of their cycle that may not be favorable we're cycle that may not be favorable we're cycle that may not be favorable we're going to talk about that then we have going to talk about that then we have going to talk about that then we have another paper here we're going to take a another paper here we're going to take a another paper here we're going to take a deeper dive into cold shock proteins deeper dive into cold shock proteins deeper dive into cold shock proteins this is a very fascinating new this is a very fascinating new this is a very fascinating new mechanism by which cold immersion mechanism by which cold immersion mechanism by which cold immersion therapy influences your physiology and therapy influences your physiology and therapy influences your physiology and protein degradation and may even impact protein degradation and may even impact protein degradation and may even impact the ability to degrade aggregated the ability to degrade aggregated the ability to degrade aggregated proteins within the brain that are proteins within the brain that are proteins within the brain that are linked with neurocognitive disorders linked with neurocognitive disorders linked with neurocognitive disorders like dementia parkinson's and like dementia parkinson's and like dementia parkinson's and alzheimer's so but let's first start off
01:00alzheimer's so but let's first start off alzheimer's so but let's first start off with this new paper titled sex with this new paper titled sex with this new paper titled sex differences in brown adipose tissue differences in brown adipose tissue differences in brown adipose tissue activity and cold induced thermogenesis activity and cold induced thermogenesis activity and cold induced thermogenesis so right out of the top there was a so right out of the top there was a so right out of the top there was a mixed gender group about 50 of the women mixed gender group about 50 of the women mixed gender group about 50 of the women i was like 47 i was like 47 i was like 47 women and 53 men in the study i think women and 53 men in the study i think women and 53 men in the study i think there was 53 some odd individuals uh in there was 53 some odd individuals uh in there was 53 some odd individuals uh in this particular study and here's in this particular study and here's in this particular study and here's in short what they found short what they found short what they found is that after undergoing some cold is that after undergoing some cold is that after undergoing some cold immersion they used a p-e-t way this is immersion they used a p-e-t way this is immersion they used a p-e-t way this is a positron emission topography to a positron emission topography to a positron emission topography to actually look at actually look at actually look at how much of the brown adipose tissue is how much of the brown adipose tissue is how much of the brown adipose tissue is being activated being activated being activated after these individuals after these individuals after these individuals were sufficiently cold were sufficiently cold were sufficiently cold check this out this is really check this out this is really check this out this is really interesting these subclavicular fat and interesting these subclavicular fat and interesting these subclavicular fat and the characteristic depots of brown fat the characteristic depots of brown fat the characteristic depots of brown fat were active in 44 were active in 44 were active in 44 of the women but only about 35 of the women but only about 35 of the women but only about 35 of men of men of men so again just to reiterate something so again just to reiterate something so again just to reiterate something here women upon cold exposure here women upon cold exposure here women upon cold exposure statistically have higher induces in
02:00statistically have higher induces in statistically have higher induces in brown adipose tissue activation compared brown adipose tissue activation compared brown adipose tissue activation compared to men so i think for a lot of people to men so i think for a lot of people to men so i think for a lot of people out there that say you know what women out there that say you know what women out there that say you know what women should not get cold on purpose for its should not get cold on purpose for its should not get cold on purpose for its purported health benefits everything purported health benefits everything purported health benefits everything from decreasing chronic inflammation from decreasing chronic inflammation from decreasing chronic inflammation again possibly enhancing these cold again possibly enhancing these cold again possibly enhancing these cold shock proteins that degrade protein shock proteins that degrade protein shock proteins that degrade protein aggregates within the brain aggregates within the brain aggregates within the brain there's the benefits that are linked there's the benefits that are linked there's the benefits that are linked with resting metabolic rate i mean the with resting metabolic rate i mean the with resting metabolic rate i mean the list goes on we've talked about them list goes on we've talked about them list goes on we've talked about them before before before women can sufficiently induce their women can sufficiently induce their women can sufficiently induce their brown adipose tissue when they get cold brown adipose tissue when they get cold brown adipose tissue when they get cold and statistically to a greater degree and statistically to a greater degree and statistically to a greater degree than men and even more though that i than men and even more though that i than men and even more though that i think is quite interesting if we think is quite interesting if we think is quite interesting if we continue on to go down to these tables continue on to go down to these tables continue on to go down to these tables now we're looking at figure four here now we're looking at figure four here now we're looking at figure four here i think this is quite interesting and i think this is quite interesting and i think this is quite interesting and and this is a cold induced thermogenesis and this is a cold induced thermogenesis and this is a cold induced thermogenesis was not was not was not as activated during the ludial phase of as activated during the ludial phase of as activated during the ludial phase of menstruating women's cycle so menstruating women's cycle so menstruating women's cycle so it goes to show that possibly it goes to show that possibly it goes to show that possibly progesterone or estrogen progesterone or estrogen progesterone or estrogen the ratios there the ratios there the ratios there do influence the ability of the brown do influence the ability of the brown do influence the ability of the brown adipose tissue to be activated
03:00adipose tissue to be activated adipose tissue to be activated upon cold exposure so for some women upon cold exposure so for some women upon cold exposure so for some women they might get more benefit of doing they might get more benefit of doing they might get more benefit of doing deliberate cold exposure maybe during deliberate cold exposure maybe during deliberate cold exposure maybe during the follicular phase of their cycle and the follicular phase of their cycle and the follicular phase of their cycle and maybe not doing so much during the maybe not doing so much during the maybe not doing so much during the luteal phase it totally would depend luteal phase it totally would depend luteal phase it totally would depend upon how you personally feel and how upon how you personally feel and how upon how you personally feel and how cold exposure makes you feel but i think cold exposure makes you feel but i think cold exposure makes you feel but i think it is important to recognize that there it is important to recognize that there it is important to recognize that there are hormonal influences here are hormonal influences here are hormonal influences here with regards to the cold induced with regards to the cold induced with regards to the cold induced upregulation of brown adipose tissue upregulation of brown adipose tissue upregulation of brown adipose tissue activity but as you can see here in both activity but as you can see here in both activity but as you can see here in both figure c d and e that is featured on the figure c d and e that is featured on the figure c d and e that is featured on the screen screen screen you can see that you can see that you can see that the brown adipose tissue activation the brown adipose tissue activation the brown adipose tissue activation is actually higher is actually higher is actually higher during the follicular phase in women during the follicular phase in women during the follicular phase in women compared to men and so again what does compared to men and so again what does compared to men and so again what does that really mean remember what is the that really mean remember what is the that really mean remember what is the brown adipose tissue this is a specific brown adipose tissue this is a specific brown adipose tissue this is a specific subtype of fat that is inducible that subtype of fat that is inducible that subtype of fat that is inducible that has metabolic protection that has metabolic protection that has metabolic protection that essentially wastes cellular energy which essentially wastes cellular energy which essentially wastes cellular energy which is good okay so you want the is good okay so you want the is good okay so you want the mitochondria in your fat cells to waste
04:00mitochondria in your fat cells to waste mitochondria in your fat cells to waste energy dr ben beckmann the author of why energy dr ben beckmann the author of why energy dr ben beckmann the author of why we get sick has talked about this we get sick has talked about this we get sick has talked about this extensively you want your muscle tissues extensively you want your muscle tissues extensively you want your muscle tissues to be very coupled you want the energy to be very coupled you want the energy to be very coupled you want the energy that your muscles are using to do work that your muscles are using to do work that your muscles are using to do work to directly convert to atp but you want to directly convert to atp but you want to directly convert to atp but you want the mitochondria in your fat tissue to the mitochondria in your fat tissue to the mitochondria in your fat tissue to be wasteful to create heat to not to be wasteful to create heat to not to be wasteful to create heat to not to essentially burn fuel essentially burn fuel essentially burn fuel and so what the brown adipose tissue and and so what the brown adipose tissue and and so what the brown adipose tissue and its activity what that does is that its activity what that does is that its activity what that does is that causes uncoupling within the causes uncoupling within the causes uncoupling within the mitochondria within your fat cells which mitochondria within your fat cells which mitochondria within your fat cells which is good that's what you want so when you is good that's what you want so when you is good that's what you want so when you see here particularly figure e the brown see here particularly figure e the brown see here particularly figure e the brown adipose tissue activity is significantly adipose tissue activity is significantly adipose tissue activity is significantly increased increased increased especially during the follicular phase especially during the follicular phase especially during the follicular phase of women's cycles compared to men in of women's cycles compared to men in of women's cycles compared to men in this particular study and now you can this particular study and now you can this particular study and now you can see here there's uh in in figure d see here there's uh in in figure d see here there's uh in in figure d there's a smaller increase in the cold there's a smaller increase in the cold there's a smaller increase in the cold induced thermogenesis during the luteal induced thermogenesis during the luteal induced thermogenesis during the luteal phase compared to men but the follicular phase compared to men but the follicular phase compared to men but the follicular phaser is certainly more so we're going
05:00phaser is certainly more so we're going phaser is certainly more so we're going to continue on and talk a little bit to continue on and talk a little bit to continue on and talk a little bit more about this but first friends i want more about this but first friends i want more about this but first friends i want to welcome you back thank you for being to welcome you back thank you for being to welcome you back thank you for being here thank you as always for hitting here thank you as always for hitting here thank you as always for hitting that like button thanks for subscribing that like button thanks for subscribing that like button thanks for subscribing if you think this content is interesting if you think this content is interesting if you think this content is interesting please leave a comment below and please leave a comment below and please leave a comment below and definitely share this with a friend who definitely share this with a friend who definitely share this with a friend who is curious about you know cold immersion is curious about you know cold immersion is curious about you know cold immersion therapy deliberate cold exposure you therapy deliberate cold exposure you therapy deliberate cold exposure you know should you go jump in a lake lake know should you go jump in a lake lake know should you go jump in a lake lake river stream and so forth we want to river stream and so forth we want to river stream and so forth we want to encourage people to challenge their body encourage people to challenge their body encourage people to challenge their body by way of hermetic stress or thermal by way of hermetic stress or thermal by way of hermetic stress or thermal stress there's a lot of good data there stress there's a lot of good data there stress there's a lot of good data there and we're going to really dive into and we're going to really dive into and we're going to really dive into these cold shock proteins i know you've these cold shock proteins i know you've these cold shock proteins i know you've heard of heat shock proteins the whole heard of heat shock proteins the whole heard of heat shock proteins the whole story about cold shark proteins is quite story about cold shark proteins is quite story about cold shark proteins is quite fascinating but fascinating but fascinating but i do want to thank this show sponsor i do want to thank this show sponsor i do want to thank this show sponsor skillshare.com the leading online skillshare.com the leading online skillshare.com the leading online community where you can learn a range of community where you can learn a range of community where you can learn a range of different skills and tool sets to help different skills and tool sets to help different skills and tool sets to help develop yourself personally and on a develop yourself personally and on a develop yourself personally and on a business level so if you're an business level so if you're an business level so if you're an entrepreneur if you're a creative if entrepreneur if you're a creative if entrepreneur if you're a creative if you're a business owner you should you're a business owner you should you're a business owner you should definitely take advantage of the offer definitely take advantage of the offer definitely take advantage of the offer that skillshare has offered for our that skillshare has offered for our that skillshare has offered for our community here at high intensity health community here at high intensity health community here at high intensity health by clicking the link below the first 1 by clicking the link below the first 1 by clicking the link below the first 1 000 people can get a free trial access 000 people can get a free trial access 000 people can get a free trial access to skillshare.com the link will be below
06:00to skillshare.com the link will be below to skillshare.com the link will be below one of the courses that i've been diving one of the courses that i've been diving one of the courses that i've been diving into a lot more lately as a communicator into a lot more lately as a communicator into a lot more lately as a communicator i want to improve my ability to share i want to improve my ability to share i want to improve my ability to share stories with you to communicate with you stories with you to communicate with you stories with you to communicate with you so that some of the studies that we talk so that some of the studies that we talk so that some of the studies that we talk about resonate more with you is the art about resonate more with you is the art about resonate more with you is the art of storytelling and communication by of storytelling and communication by of storytelling and communication by john trent and so this is a great course john trent and so this is a great course john trent and so this is a great course there's over six thousand people in this there's over six thousand people in this there's over six thousand people in this course that will help you to better course that will help you to better course that will help you to better communicate we know that communication communicate we know that communication communicate we know that communication is key and so the art of storytelling is key and so the art of storytelling is key and so the art of storytelling stories are very captivating and they stories are very captivating and they stories are very captivating and they can help people remember things better can help people remember things better can help people remember things better so i'll definitely check out that course so i'll definitely check out that course so i'll definitely check out that course i'm enrolled in that and i'm learning i'm enrolled in that and i'm learning i'm enrolled in that and i'm learning this right from my mobile phone which is this right from my mobile phone which is this right from my mobile phone which is great the the app over at skillshare is great the the app over at skillshare is great the the app over at skillshare is awesome so again the first 1 000 people awesome so again the first 1 000 people awesome so again the first 1 000 people that click the link below get a free that click the link below get a free that click the link below get a free trial membership after that it's very trial membership after that it's very trial membership after that it's very affordable less than 11 a month so affordable less than 11 a month so affordable less than 11 a month so definitely check it out and thank you definitely check it out and thank you definitely check it out and thank you skillshare for sponsoring this content skillshare for sponsoring this content skillshare for sponsoring this content so i think again sort of in conclusion so i think again sort of in conclusion so i think again sort of in conclusion it's really important to understand that it's really important to understand that it's really important to understand that what this study sought to investigate is what this study sought to investigate is what this study sought to investigate is whether or not brown adipose tissue whether or not brown adipose tissue whether or not brown adipose tissue activity is influenced by hormones and activity is influenced by hormones and activity is influenced by hormones and it turns out that that indeed is the
07:00it turns out that that indeed is the it turns out that that indeed is the case and in women case and in women case and in women especially during the follicular phase especially during the follicular phase there is actually a significant increase there is actually a significant increase there is actually a significant increase in the activity of the cold induced in the activity of the cold induced in the activity of the cold induced thermogenesis within the brown adipose thermogenesis within the brown adipose thermogenesis within the brown adipose tissue so tissue so tissue so i think women who are menstruating that i think women who are menstruating that i think women who are menstruating that are concerned about whether or not there are concerned about whether or not there are concerned about whether or not there is added benefit from is added benefit from is added benefit from you know getting cold on purpose well you know getting cold on purpose well you know getting cold on purpose well this is just one study but it did show this is just one study but it did show this is just one study but it did show that yes getting cold on purpose does in that yes getting cold on purpose does in that yes getting cold on purpose does in fact stimulate that metabolically fact stimulate that metabolically fact stimulate that metabolically protective brown fat in women so that protective brown fat in women so that protective brown fat in women so that should be should be should be should be should be should be important and i think uh enough evidence important and i think uh enough evidence important and i think uh enough evidence to to get people to actually start to to to get people to actually start to to to get people to actually start to maybe take these small baby steps like maybe take these small baby steps like maybe take these small baby steps like starting out with a cold shower you starting out with a cold shower you starting out with a cold shower you don't have to invest in a you know five don't have to invest in a you know five don't have to invest in a you know five ten thousand dollar roscoe forge what ten thousand dollar roscoe forge what ten thousand dollar roscoe forge what you can do is start with a cold shower you can do is start with a cold shower you can do is start with a cold shower in the morning you know dr sobergen and in the morning you know dr sobergen and in the morning you know dr sobergen and others have looked at about seven others have looked at about seven others have looked at about seven minutes cumulative of deliberate cold minutes cumulative of deliberate cold minutes cumulative of deliberate cold exposure over the course of a week okay exposure over the course of a week okay exposure over the course of a week okay so again it doesn't have to be this like so again it doesn't have to be this like so again it doesn't have to be this like i'm going to sit in this ice bath like i'm going to sit in this ice bath like i'm going to sit in this ice bath like joe rogan and shiver for 20 minutes you
08:00joe rogan and shiver for 20 minutes you joe rogan and shiver for 20 minutes you can start out with a 30 to 40 second can start out with a 30 to 40 second can start out with a 30 to 40 second cold shower you can call your friend and cold shower you can call your friend and cold shower you can call your friend and say hey let's go jump in the river this say hey let's go jump in the river this say hey let's go jump in the river this weekend let's go in the ocean let's go weekend let's go in the ocean let's go weekend let's go in the ocean let's go in this cold lake let's just do it just in this cold lake let's just do it just in this cold lake let's just do it just a little bit because here's the thing a little bit because here's the thing a little bit because here's the thing most people are just not doing this and most people are just not doing this and most people are just not doing this and the data shows that ambient room the data shows that ambient room the data shows that ambient room temperature you know if we live in this temperature you know if we live in this temperature you know if we live in this climate controlled environment we go climate controlled environment we go climate controlled environment we go from our air-conditioned home to the from our air-conditioned home to the from our air-conditioned home to the air-conditioned car to the air-conditioned car to the air-conditioned car to the air-conditioned grocery store or air-conditioned grocery store or air-conditioned grocery store or workplace we are not challenging um our workplace we are not challenging um our workplace we are not challenging um our thermal stress pathways the heat shock thermal stress pathways the heat shock thermal stress pathways the heat shock proteins and then as we're going to talk proteins and then as we're going to talk proteins and then as we're going to talk about very soon the cold shock proteins about very soon the cold shock proteins about very soon the cold shock proteins we need we need thermal stress on both we need we need thermal stress on both we need we need thermal stress on both ends of the spectrum as we've talked ends of the spectrum as we've talked ends of the spectrum as we've talked about it helps to cause your autonomic about it helps to cause your autonomic about it helps to cause your autonomic nervous system to be more resilient nervous system to be more resilient nervous system to be more resilient raising heart rate variability raising heart rate variability raising heart rate variability activating this sort of hibernating activating this sort of hibernating activating this sort of hibernating brown fat you know we're born with this brown fat you know we're born with this brown fat you know we're born with this but because our climates are so but because our climates are so but because our climates are so temperature controlled our brown fat is temperature controlled our brown fat is temperature controlled our brown fat is not really activated and so we need this not really activated and so we need this not really activated and so we need this periodic activation so it turns out that periodic activation so it turns out that periodic activation so it turns out that women tend especially during their
09:00women tend especially during their women tend especially during their follicular phase it would be interesting follicular phase it would be interesting follicular phase it would be interesting to study post menopausal women and men to study post menopausal women and men to study post menopausal women and men to see if there's any differences there to see if there's any differences there to see if there's any differences there but but but i think this this is quite interesting i think this this is quite interesting i think this this is quite interesting but women you have brown fat too and you but women you have brown fat too and you but women you have brown fat too and you can activate it by getting cold on can activate it by getting cold on can activate it by getting cold on purpose now purpose now purpose now let's just finish off with some very let's just finish off with some very let's just finish off with some very interesting sort of emerging research interesting sort of emerging research interesting sort of emerging research with regards to these cold shock with regards to these cold shock with regards to these cold shock proteins now as we've talked about proteins now as we've talked about proteins now as we've talked about we've done i think three or four we've done i think three or four we've done i think three or four different videos i'm talking about the different videos i'm talking about the different videos i'm talking about the hsp 70 the heat shock protein 70. these hsp 70 the heat shock protein 70. these hsp 70 the heat shock protein 70. these are really intimately involved in some are really intimately involved in some are really intimately involved in some of the benefits that are linked with of the benefits that are linked with of the benefits that are linked with getting hot on purpose i.e going in a getting hot on purpose i.e going in a getting hot on purpose i.e going in a hot tub or a sauna or doing hot yoga or hot tub or a sauna or doing hot yoga or hot tub or a sauna or doing hot yoga or exercise those activities do up regulate exercise those activities do up regulate exercise those activities do up regulate these heat shock proteins and the heat these heat shock proteins and the heat these heat shock proteins and the heat shock proteins are involved in shock proteins are involved in shock proteins are involved in increasing nitric oxide synthase and increasing nitric oxide synthase and increasing nitric oxide synthase and causing the vasodilatory effects that causing the vasodilatory effects that causing the vasodilatory effects that are linked with the cardiovascular are linked with the cardiovascular are linked with the cardiovascular health benefits associated with regular health benefits associated with regular health benefits associated with regular and consistent sauna therapy exercise and consistent sauna therapy exercise and consistent sauna therapy exercise and and hot tub therapy but on the other and and hot tub therapy but on the other and and hot tub therapy but on the other end of the spectrum we have these cold
10:00end of the spectrum we have these cold end of the spectrum we have these cold shock proteins who would have thought shock proteins who would have thought shock proteins who would have thought right you have the yin and yang here and right you have the yin and yang here and right you have the yin and yang here and this this paper this was just recently this this paper this was just recently this this paper this was just recently published a few years ago but it turns published a few years ago but it turns published a few years ago but it turns out that getting cold on purpose leads out that getting cold on purpose leads out that getting cold on purpose leads to a 200 fold increase to a 200 fold increase to a 200 fold increase in cold track protein a which is in cold track protein a which is in cold track protein a which is so so so hsp is the acronym for the heat shock hsp is the acronym for the heat shock hsp is the acronym for the heat shock proteins if you would like to continue proteins if you would like to continue proteins if you would like to continue to follow this emerging story about the to follow this emerging story about the to follow this emerging story about the physiology of cold shock proteins the physiology of cold shock proteins the physiology of cold shock proteins the acronym that's used by scientific acronym that's used by scientific acronym that's used by scientific researchers in jargon is cspa so for researchers in jargon is cspa so for researchers in jargon is cspa so for cold shock protein a so within minutes cold shock protein a so within minutes cold shock protein a so within minutes of getting cold these are inducible of getting cold these are inducible of getting cold these are inducible they're up regulated and it turns out they're up regulated and it turns out they're up regulated and it turns out that the the cold shock protein that the the cold shock protein that the the cold shock protein targets and the binding proteins are targets and the binding proteins are targets and the binding proteins are actually connected to inflammatory hubs actually connected to inflammatory hubs actually connected to inflammatory hubs within the body and so i think this is within the body and so i think this is within the body and so i think this is where where where you know let's just say you know let's just say you know let's just say take a step back and take a big picture take a step back and take a big picture take a step back and take a big picture overview of who should consider overview of who should consider overview of who should consider deliberate cold exposure deliberate cold exposure deliberate cold exposure individuals with autoimmunity
11:00individuals with autoimmunity individuals with autoimmunity individuals with concerns and familial individuals with concerns and familial individuals with concerns and familial risk for risk for risk for neurocognitive or neurodegenerative neurocognitive or neurodegenerative neurocognitive or neurodegenerative diseases we also know that anxiety diseases we also know that anxiety diseases we also know that anxiety depression mental health issues have an depression mental health issues have an depression mental health issues have an involvement with chronic low-grade involvement with chronic low-grade involvement with chronic low-grade inflammation and and so that's an inflammation and and so that's an inflammation and and so that's an individual that might want to consider individual that might want to consider individual that might want to consider getting cold on purpose and also people getting cold on purpose and also people getting cold on purpose and also people with autoimmunity or history of cancer with autoimmunity or history of cancer with autoimmunity or history of cancer and or heart disease also diabetes and and or heart disease also diabetes and and or heart disease also diabetes and metabolic diseases have some sort of metabolic diseases have some sort of metabolic diseases have some sort of characteristic chronic smoldering characteristic chronic smoldering characteristic chronic smoldering background inflammation background inflammation background inflammation as we age we get more inflamed as well as we age we get more inflamed as well as we age we get more inflamed as well and another sort of mechanism and another sort of mechanism and another sort of mechanism again this is just speculative emerging again this is just speculative emerging again this is just speculative emerging research we might know more about this research we might know more about this research we might know more about this in the next decade about the nuances and in the next decade about the nuances and in the next decade about the nuances and the subtleties here about exactly how the subtleties here about exactly how the subtleties here about exactly how this works mechanistically but these this works mechanistically but these this works mechanistically but these these cold shock protein hubs where they these cold shock protein hubs where they these cold shock protein hubs where they lie within the genome and sort of their lie within the genome and sort of their lie within the genome and sort of their metabolome are connected to inflammatory metabolome are connected to inflammatory metabolome are connected to inflammatory hubs as well we know that tnf-alpha hubs as well we know that tnf-alpha hubs as well we know that tnf-alpha nuclear factor kappa beta are these
12:00nuclear factor kappa beta are these nuclear factor kappa beta are these innate immune system byproducts and innate immune system byproducts and innate immune system byproducts and mediators mediators mediators that drive and perpetuate chronic that drive and perpetuate chronic that drive and perpetuate chronic inflammation it turns out that these inflammation it turns out that these inflammation it turns out that these cold shock proteins help to antagonize cold shock proteins help to antagonize cold shock proteins help to antagonize those signaling hubs those signaling hubs those signaling hubs so you might say okay well why do i need so you might say okay well why do i need so you might say okay well why do i need to take a cold shower well if you have to take a cold shower well if you have to take a cold shower well if you have high blood pressure if you have sleep high blood pressure if you have sleep high blood pressure if you have sleep apnea if you have allergies if you have apnea if you have allergies if you have apnea if you have allergies if you have a little arthritis a little arthritis a little arthritis you could benefit from decreasing that you could benefit from decreasing that you could benefit from decreasing that background noisy inflammation background noisy inflammation background noisy inflammation and and and possibly one additional way to reduce possibly one additional way to reduce possibly one additional way to reduce the chronic smoldering inflammation in the chronic smoldering inflammation in the chronic smoldering inflammation in addition to eating a better diet in addition to eating a better diet in addition to eating a better diet in addition to exercise in addition to addition to exercise in addition to addition to exercise in addition to mindfulness and stress reduction mindfulness and stress reduction mindfulness and stress reduction strategies is getting cold because strategies is getting cold because strategies is getting cold because mechanistically these signaling hubs and mechanistically these signaling hubs and mechanistically these signaling hubs and these cold track proteins help to reduce these cold track proteins help to reduce these cold track proteins help to reduce the inflammatory burden so again we the inflammatory burden so again we the inflammatory burden so again we don't have randomized human controlled don't have randomized human controlled don't have randomized human controlled studies to show that people who cold studies to show that people who cold studies to show that people who cold bath have lower you know arthritic bath have lower you know arthritic bath have lower you know arthritic symptoms compared to people who don't symptoms compared to people who don't symptoms compared to people who don't right we don't have that yet right we don't have that yet right we don't have that yet but but who would have thought that there's
13:00who would have thought that there's who would have thought that there's these these things called cold shock these these things called cold shock these these things called cold shock proteins that are inducible up to 200 proteins that are inducible up to 200 proteins that are inducible up to 200 fold increase above baseline when people fold increase above baseline when people fold increase above baseline when people get cold studies have found so again get cold studies have found so again get cold studies have found so again this is there's a lot of data in this is there's a lot of data in this is there's a lot of data in bacteria in in rodents but we don't have bacteria in in rodents but we don't have bacteria in in rodents but we don't have a lot of you know prospective studies in a lot of you know prospective studies in a lot of you know prospective studies in humans but i think it's it's quite humans but i think it's it's quite humans but i think it's it's quite interesting so i just wanted to share interesting so i just wanted to share interesting so i just wanted to share that story with you as we you know sort that story with you as we you know sort that story with you as we you know sort of finish off here and talk about the of finish off here and talk about the of finish off here and talk about the physiology of getting cold but try to be physiology of getting cold but try to be physiology of getting cold but try to be consistent with this you know if you consistent with this you know if you consistent with this you know if you think about exercise you get the most think about exercise you get the most think about exercise you get the most benefits when you're training monday benefits when you're training monday benefits when you're training monday wednesday friday saturday whatever when wednesday friday saturday whatever when wednesday friday saturday whatever when you're consistent with this if you kind you're consistent with this if you kind you're consistent with this if you kind of cold plunge willy-nilly yeah once a of cold plunge willy-nilly yeah once a of cold plunge willy-nilly yeah once a month you don't acclimate and month you don't acclimate and month you don't acclimate and and that's where i think and that's where i think and that's where i think sort of the magic happens here is when sort of the magic happens here is when sort of the magic happens here is when you're consistent and deliberate about you're consistent and deliberate about you're consistent and deliberate about this and you build up your tolerance and this and you build up your tolerance and this and you build up your tolerance and by doing that i think you're probably by doing that i think you're probably by doing that i think you're probably inducing and priming these pathways inducing and priming these pathways inducing and priming these pathways whether it's mediated through the brown whether it's mediated through the brown whether it's mediated through the brown fat or mediated through the cold shock fat or mediated through the cold shock fat or mediated through the cold shock proteins you're helping to sort of
14:00proteins you're helping to sort of proteins you're helping to sort of entrain these you know whether it's a entrain these you know whether it's a entrain these you know whether it's a genetic target or a cellular molecular genetic target or a cellular molecular genetic target or a cellular molecular pathway you're inducing that you're pathway you're inducing that you're pathway you're inducing that you're you're you're emphasizing that you're you're emphasizing that you're you're emphasizing that physiology so physiology so physiology so try to be consistent from a circadian try to be consistent from a circadian try to be consistent from a circadian rhythm perspective i think it makes more rhythm perspective i think it makes more rhythm perspective i think it makes more sense based upon the diurnal rhythm in sense based upon the diurnal rhythm in sense based upon the diurnal rhythm in your core body temperature its lowest in your core body temperature its lowest in your core body temperature its lowest in the morning so if you struggle with the morning so if you struggle with the morning so if you struggle with sleep if you struggle with sleep if you struggle with sleep if you struggle with waking up energetic you might want to waking up energetic you might want to waking up energetic you might want to try in addition to getting early morning try in addition to getting early morning try in addition to getting early morning and morning sunlight and being very and morning sunlight and being very and morning sunlight and being very deliberate about that getting cold in deliberate about that getting cold in deliberate about that getting cold in the morning because your peripheral the morning because your peripheral the morning because your peripheral central clocks are influenced by the central clocks are influenced by the central clocks are influenced by the foods that you eat and the light that foods that you eat and the light that foods that you eat and the light that you're exposed to so you're exposed to so you're exposed to so again again again a lot of evidence here to suggest that a lot of evidence here to suggest that a lot of evidence here to suggest that this is a healthy habit and routine this is a healthy habit and routine this is a healthy habit and routine the final comment that i will say is if the final comment that i will say is if the final comment that i will say is if you work or live you work or live you work or live you know i've had people reach out to me you know i've had people reach out to me you know i've had people reach out to me that say hey look i work on fishing that say hey look i work on fishing that say hey look i work on fishing boats in alaska like do i really also boats in alaska like do i really also boats in alaska like do i really also need to get an ice bath if your need to get an ice bath if your need to get an ice bath if your occupation is such that you're regularly occupation is such that you're regularly occupation is such that you're regularly influenced and exposed to the cold
15:00influenced and exposed to the cold influenced and exposed to the cold elements of course you do not also need elements of course you do not also need elements of course you do not also need to get into an ice bath but you know to get into an ice bath but you know to get into an ice bath but you know most people are not out working in in most people are not out working in in most people are not out working in in cold environments right they're in a cold environments right they're in a cold environments right they're in a cozy cozy cozy condo or office building that is condo or office building that is condo or office building that is temperature controlled so we need to temperature controlled so we need to temperature controlled so we need to understand you know you also do not need understand you know you also do not need understand you know you also do not need to double down on this if you're to double down on this if you're to double down on this if you're regularly exposed to cold anyway most regularly exposed to cold anyway most regularly exposed to cold anyway most people are indoors they're sedentary people are indoors they're sedentary people are indoors they're sedentary climate controlled we're trying to you climate controlled we're trying to you climate controlled we're trying to you know create tools that are accessible know create tools that are accessible know create tools that are accessible for for for people living these sort of modern people living these sort of modern people living these sort of modern industrial lives i.e getting them cold industrial lives i.e getting them cold industrial lives i.e getting them cold on purpose with a cold shower or a on purpose with a cold shower or a on purpose with a cold shower or a plunge plunge plunge so that they can experience some of so that they can experience some of so that they can experience some of those hormetic stressors what do you those hormetic stressors what do you those hormetic stressors what do you think how has cold immersions helped you think how has cold immersions helped you think how has cold immersions helped you in your life i would love to know leave in your life i would love to know leave in your life i would love to know leave me a comment below and me a comment below and me a comment below and your comments actually help a lot of your comments actually help a lot of your comments actually help a lot of other people when they watch these other people when they watch these other people when they watch these videos too so videos too so videos too so thanks as always for watching all the thanks as always for watching all the thanks as always for watching all the way through thank you for hitting that way through thank you for hitting that way through thank you for hitting that like button thanks for subscribing and like button thanks for subscribing and like button thanks for subscribing and we'll catch you on a future episode down we'll catch you on a future episode down we'll catch you on a future episode down the road bye now