00:00take the cold shower every day yes it take the cold shower every day yes it can improve your health and I want to can improve your health and I want to can improve your health and I want to show you how you can do it easily I'm show you how you can do it easily I'm show you how you can do it easily I'm dr. David orthopedic surgeon and sports dr. David orthopedic surgeon and sports dr. David orthopedic surgeon and sports medicine specialist I help athletes and medicine specialist I help athletes and medicine specialist I help athletes and active people feel and perform their active people feel and perform their active people feel and perform their best regardless of injuries and age all best regardless of injuries and age all best regardless of injuries and age all right right right we've talked about a cold exposure in we've talked about a cold exposure in we've talked about a cold exposure in the potential health benefits a number the potential health benefits a number the potential health benefits a number of times we've talked about whole body of times we've talked about whole body of times we've talked about whole body cryotherapy after workouts and how that cryotherapy after workouts and how that cryotherapy after workouts and how that might help with recovery from workouts might help with recovery from workouts might help with recovery from workouts and help with muscle recovery but and help with muscle recovery but and help with muscle recovery but there's a lot of benefits to cold there's a lot of benefits to cold there's a lot of benefits to cold exposure we've talked about as well exposure we've talked about as well exposure we've talked about as well things like better circulation in heart things like better circulation in heart things like better circulation in heart health better metabolism and fat loss health better metabolism and fat loss health better metabolism and fat loss immune function and lower bouts of immune function and lower bouts of immune function and lower bouts of depression and increased alertness and depression and increased alertness and depression and increased alertness and just overall feeling better one of the just overall feeling better one of the just overall feeling better one of the easiest ways to do that and you may have easiest ways to do that and you may have easiest ways to do that and you may have heard people talk about doing this every heard people talk about doing this every heard people talk about doing this every day is taking a cold shower every day day is taking a cold shower every day day is taking a cold shower every day now I know we love our warm showers when now I know we love our warm showers when now I know we love our warm showers when we stay in for 10 or 15 minutes we stay in for 10 or 15 minutes we stay in for 10 or 15 minutes sometimes it feels great but you can
01:00sometimes it feels great but you can sometimes it feels great but you can actually get to where you enjoy cold actually get to where you enjoy cold actually get to where you enjoy cold showers just as much now there's a lot showers just as much now there's a lot showers just as much now there's a lot of different ways to do this you could of different ways to do this you could of different ways to do this you could basically just turn the water to cold basically just turn the water to cold basically just turn the water to cold from the very beginning and get started from the very beginning and get started from the very beginning and get started if you've never done it before I'll tell if you've never done it before I'll tell if you've never done it before I'll tell you that's probably not the most fun way you that's probably not the most fun way you that's probably not the most fun way to do it so there's two ways that I to do it so there's two ways that I to do it so there's two ways that I would suggest if you want to start would suggest if you want to start would suggest if you want to start giving this a try the first thing I giving this a try the first thing I giving this a try the first thing I would suggest would be to basically turn would suggest would be to basically turn would suggest would be to basically turn the water on to warm as you normally do the water on to warm as you normally do the water on to warm as you normally do and start taking your shower and start taking your shower and start taking your shower [Music] my start washing your hair you might my start washing your hair you might start you you've washing your body start you you've washing your body start you you've washing your body washing your face do all the things washing your face do all the things washing your face do all the things involved with the normal shower then involved with the normal shower then involved with the normal shower then you're gonna turn the water to cold you're gonna turn the water to cold you're gonna turn the water to cold but before you turn the water to cold but before you turn the water to cold but before you turn the water to cold try this what I would suggest at this try this what I would suggest at this try this what I would suggest at this point is you've done all your your point is you've done all your your point is you've done all your your cleaning and everything you're gonna do cleaning and everything you're gonna do cleaning and everything you're gonna do then take you know a few says maybe 15
02:00then take you know a few says maybe 15 then take you know a few says maybe 15 seconds maybe 30 seconds and start seconds maybe 30 seconds and start seconds maybe 30 seconds and start breathing slowly and getting you deeply breathing slowly and getting you deeply breathing slowly and getting you deeply getting your breathing regular if you getting your breathing regular if you getting your breathing regular if you follow the wim HOF method you have the follow the wim HOF method you have the follow the wim HOF method you have the Iceman that he talks about cold shoulder Iceman that he talks about cold shoulder Iceman that he talks about cold shoulder cold showers as one of the ways to get cold showers as one of the ways to get cold showers as one of the ways to get started with regular cold exposure he started with regular cold exposure he started with regular cold exposure he talks about a breathing pattern that you talks about a breathing pattern that you talks about a breathing pattern that you do now his involves a lot of do now his involves a lot of do now his involves a lot of hyperventilation which I think might be hyperventilation which I think might be hyperventilation which I think might be a little much but I just think some slow a little much but I just think some slow a little much but I just think some slow deep breathing to kind of get the the deep breathing to kind of get the the deep breathing to kind of get the the air moving through your lungs to open up air moving through your lungs to open up air moving through your lungs to open up the blood vessels in your body before the blood vessels in your body before the blood vessels in your body before you turn it to coal can be a good way to you turn it to coal can be a good way to you turn it to coal can be a good way to get started so again maybe 15 30 seconds get started so again maybe 15 30 seconds get started so again maybe 15 30 seconds then set a timer for one minute that's then set a timer for one minute that's then set a timer for one minute that's all we're going to do is one minute of all we're going to do is one minute of all we're going to do is one minute of the cold shower hey Siri set a timer for the cold shower hey Siri set a timer for the cold shower hey Siri set a timer for one minute [Music] so we turn the water to cold and now you so we turn the water to cold and now you again continue that as best you can slow
03:00again continue that as best you can slow again continue that as best you can slow deep breathing now that cold water is deep breathing now that cold water is deep breathing now that cold water is all the sudden the shock to the system all the sudden the shock to the system all the sudden the shock to the system so it may increase your breathing at so it may increase your breathing at so it may increase your breathing at first but work to get it slow again you first but work to get it slow again you first but work to get it slow again you know so that what most pain that you know so that what most pain that you know so that what most pain that you have from the cold exposure you have from the cold exposure you have from the cold exposure you gradually get used to it gradually get used to it gradually get used to it [Music] and then you basically go for a minute and then you basically go for a minute and then I would argue then just turn and then I would argue then just turn and then I would argue then just turn off the water and get out of the shower off the water and get out of the shower off the water and get out of the shower they serious stop the timer if you say they serious stop the timer if you say they serious stop the timer if you say alright I'm gonna turn the water back to alright I'm gonna turn the water back to alright I'm gonna turn the water back to cold for a second maybe you do that at cold for a second maybe you do that at cold for a second maybe you do that at first but try to get to where you're
04:00first but try to get to where you're first but try to get to where you're just doing the cold water and then you just doing the cold water and then you just doing the cold water and then you get out of the shower now I will tell get out of the shower now I will tell get out of the shower now I will tell you expect taking a cold shower even if you expect taking a cold shower even if you expect taking a cold shower even if it's just a minute at the end to really it's just a minute at the end to really it's just a minute at the end to really wake you up I would argue that it's wake you up I would argue that it's wake you up I would argue that it's better than coffee in that respect better than coffee in that respect better than coffee in that respect especially first thing in the morning especially first thing in the morning especially first thing in the morning okay okay okay there's another way you can do it and I there's another way you can do it and I there's another way you can do it and I think this works this is what I do once think this works this is what I do once think this works this is what I do once you've started getting used to the cold you've started getting used to the cold you've started getting used to the cold shower maybe you do a minute like I just shower maybe you do a minute like I just shower maybe you do a minute like I just described at the end of your shower then described at the end of your shower then described at the end of your shower then you increase it a minute and a half two you increase it a minute and a half two you increase it a minute and a half two minutes things like that then I would minutes things like that then I would minutes things like that then I would reverse it and basically get to where reverse it and basically get to where reverse it and basically get to where the majority of your shower is cold so the majority of your shower is cold so the majority of your shower is cold so again we're gonna turn on the water to again we're gonna turn on the water to again we're gonna turn on the water to warm water just for a few seconds to warm water just for a few seconds to warm water just for a few seconds to kind of get us used to the warm water kind of get us used to the warm water kind of get us used to the warm water get it all over our body and then turn get it all over our body and then turn get it all over our body and then turn it to cold you're doing your slow deep breathing you're doing your slow deep breathing and this is when now you wash your hair
05:00and this is when now you wash your hair and this is when now you wash your hair wash your face wash your body and again wash your face wash your body and again wash your face wash your body and again however long that takes you to go however long that takes you to go however long that takes you to go through your normal cleaning yeah your through your normal cleaning yeah your through your normal cleaning yeah your hygiene so to speak then the rest of hygiene so to speak then the rest of hygiene so to speak then the rest of that is cold when you get through all that is cold when you get through all that is cold when you get through all that you turn off the water and get out that you turn off the water and get out that you turn off the water and get out again I think it's terrific as a way to again I think it's terrific as a way to again I think it's terrific as a way to wake up I think it does really well but wake up I think it does really well but wake up I think it does really well but I tell you if you do this everyday it's I tell you if you do this everyday it's I tell you if you do this everyday it's hard to know hard to know hard to know you know without tests of white blood you know without tests of white blood you know without tests of white blood cells and things like that is it really cells and things like that is it really cells and things like that is it really increasing my immune function you know increasing my immune function you know increasing my immune function you know and I can't tell you for sure personally and I can't tell you for sure personally and I can't tell you for sure personally that I've seen a huge fat loss you know that I've seen a huge fat loss you know that I've seen a huge fat loss you know because I eat healthy and do a number of because I eat healthy and do a number of because I eat healthy and do a number of other things so it may not just be the other things so it may not just be the other things so it may not just be the cold showers but I will tell you that in cold showers but I will tell you that in cold showers but I will tell you that in the morning I do feel more alert more the morning I do feel more alert more the morning I do feel more alert more enthusiastic more energetic than I was enthusiastic more energetic than I was enthusiastic more energetic than I was with my regular warm shower try it out with my regular warm shower try it out with my regular warm shower try it out and see how it goes for you if you have and see how it goes for you if you have and see how it goes for you if you have cold shower experience or something you cold shower experience or something you cold shower experience or something you want to try leave your experience below want to try leave your experience below want to try leave your experience below let us know how you think that's going let us know how you think that's going let us know how you think that's going for you and potential benefits or for you and potential benefits or for you and potential benefits or drawbacks and I look forward to seeing
06:00drawbacks and I look forward to seeing drawbacks and I look forward to seeing you in our next better than ever video you in our next better than ever video you in our next better than ever video I'm dr. David Geyer and I'll see you I'm dr. David Geyer and I'll see you I'm dr. David Geyer and I'll see you next time