Neuroscientist Joe Rogan The INSANE BENEFITS From Cold Plunge Sauna W Exact Prot
00:00I'm obsessed these days with deliberate I'm obsessed these days with deliberate heat and deliberate cold we've been heat and deliberate cold we've been heat and deliberate cold we've been talking about I'm freezing right now talking about I'm freezing right now talking about I'm freezing right now because I just did the cold plunge how because I just did the cold plunge how because I just did the cold plunge how long I have one right here three minutes long I have one right here three minutes long I have one right here three minutes right before I come here how many days a right before I come here how many days a right before I come here how many days a week are you in I'm in it almost every week are you in I'm in it almost every week are you in I'm in it almost every day now amazing yeah but but I break it day now amazing yeah but but I break it day now amazing yeah but but I break it up though because I've read that you up though because I've read that you up though because I've read that you have to wait two hours after lifting have to wait two hours after lifting have to wait two hours after lifting like so uh to get the benefits of hyper like so uh to get the benefits of hyper like so uh to get the benefits of hyper hypertrophy that's right struggle with hypertrophy that's right struggle with hypertrophy that's right struggle with that one you need about two hours post that one you need about two hours post that one you need about two hours post workout before you plunge but I get in workout before you plunge but I get in workout before you plunge but I get in the sauna immediately after every the sauna immediately after every the sauna immediately after every workout that's great saunas almost every workout that's great saunas almost every workout that's great saunas almost every day and then cold plunge is at least day and then cold plunge is at least day and then cold plunge is at least five days a week maybe four days a week five days a week maybe four days a week five days a week maybe four days a week that's a lot and and and with good that's a lot and and and with good that's a lot and and and with good reason so there's a scientist out of reason so there's a scientist out of reason so there's a scientist out of skin Navy her name is Dr Susanna soberg skin Navy her name is Dr Susanna soberg skin Navy her name is Dr Susanna soberg um s-o-e-b-e-r-g and she showed up on um s-o-e-b-e-r-g and she showed up on um s-o-e-b-e-r-g and she showed up on social media if you you know six months social media if you you know six months social media if you you know six months ago and then published this really ago and then published this really ago and then published this really amazing paper in humans what they showed amazing paper in humans what they showed amazing paper in humans what they showed was that they figured out the thresholds was that they figured out the thresholds was that they figured out the thresholds for how much deliberate cold exposure for how much deliberate cold exposure for how much deliberate cold exposure you need in how much sauna for it to
01:00you need in how much sauna for it to you need in how much sauna for it to really start having beneficial effects really start having beneficial effects really start having beneficial effects but what's very clear is that from but what's very clear is that from but what's very clear is that from Susanna's work is that if you put people Susanna's work is that if you put people Susanna's work is that if you put people into deliberate cold up to the neck like into deliberate cold up to the neck like into deliberate cold up to the neck like uncomfortable cold people always say how uncomfortable cold people always say how uncomfortable cold people always say how cold it should be I want to get the hell cold it should be I want to get the hell cold it should be I want to get the hell out but you can stay in safely and out but you can stay in safely and out but you can stay in safely and that's going to vary but person to that's going to vary but person to that's going to vary but person to person even day to day but if you get person even day to day but if you get person even day to day but if you get people into that for 11 minutes total people into that for 11 minutes total people into that for 11 minutes total per week so not one session per week so not one session per week so not one session but they're doing three minutes three but they're doing three minutes three but they're doing three minutes three minutes three minutes whatever get to 11 minutes three minutes whatever get to 11 minutes three minutes whatever get to 11 minutes at that 11 minutes per week minutes at that 11 minutes per week minutes at that 11 minutes per week threshold they observe legitimate threshold they observe legitimate threshold they observe legitimate increases in brown fat the good kind of increases in brown fat the good kind of increases in brown fat the good kind of fat thermogenesis like that the oil in fat thermogenesis like that the oil in fat thermogenesis like that the oil in the candle goes up people become more the candle goes up people become more the candle goes up people become more comfortable at cold temperatures comfortable at cold temperatures comfortable at cold temperatures and Metabolism increases the increases and Metabolism increases the increases and Metabolism increases the increases in metabolism aren't huge and the pts in metabolism aren't huge and the pts in metabolism aren't huge and the pts and nutrition folks have really been and nutrition folks have really been and nutrition folks have really been like it those increases in metabolism like it those increases in metabolism like it those increases in metabolism are like a cracker or something but are like a cracker or something but are like a cracker or something but that's just one of the effects one the that's just one of the effects one the that's just one of the effects one the big effect of the cold is that you get big effect of the cold is that you get big effect of the cold is that you get this 2.5 X increase in dopamine that this 2.5 X increase in dopamine that this 2.5 X increase in dopamine that lasts many hours after the cold exposure
02:00lasts many hours after the cold exposure lasts many hours after the cold exposure I mean it really puts your brain into an I mean it really puts your brain into an I mean it really puts your brain into an anti-depressed State into a more alert anti-depressed State into a more alert anti-depressed State into a more alert motivated State and norepinephrine as motivated State and norepinephrine as motivated State and norepinephrine as well yep so norepinephrine epinephrine well yep so norepinephrine epinephrine well yep so norepinephrine epinephrine and dopamine are called the and dopamine are called the and dopamine are called the catecholamines catecholamines catecholamines the those three catecholamines all the those three catecholamines all the those three catecholamines all increase substantially and that can be increase substantially and that can be increase substantially and that can be from a very brief exposure to very cold from a very brief exposure to very cold from a very brief exposure to very cold so like one minute or three minutes so like one minute or three minutes so like one minute or three minutes really cold or in the study that was really cold or in the study that was really cold or in the study that was published in the European Journal published in the European Journal published in the European Journal physiology where this initially was physiology where this initially was physiology where this initially was first shown they put people into 60 first shown they put people into 60 first shown they put people into 60 degree Fahrenheit water up to their neck degree Fahrenheit water up to their neck degree Fahrenheit water up to their neck for like 45 minutes or an hour which for like 45 minutes or an hour which for like 45 minutes or an hour which isn't seems annoying super annoying they isn't seems annoying super annoying they isn't seems annoying super annoying they had them on lawn chairs with weights so had them on lawn chairs with weights so had them on lawn chairs with weights so they're just sitting there oh God but they're just sitting there oh God but they're just sitting there oh God but you can do a much shorter exposure Rondo you can do a much shorter exposure Rondo you can do a much shorter exposure Rondo was telling me you can even do like 45 was telling me you can even do like 45 was telling me you can even do like 45 seconds really really cold and still get seconds really really cold and still get seconds really really cold and still get that blast effect which makes sense what that blast effect which makes sense what that blast effect which makes sense what would be really really cold well for for would be really really cold well for for would be really really cold well for for you or for cam Hanes you'd probably have you or for cam Hanes you'd probably have you or for cam Hanes you'd probably have to go to almost dangerous levels like to go to almost dangerous levels like to go to almost dangerous levels like I've seen some of the cold easy he's I've seen some of the cold easy he's I've seen some of the cold easy he's like like I saw a post with Kim and he's like like I saw a post with Kim and he's like like I saw a post with Kim and he's like grabbing ice and like putting on like grabbing ice and like putting on like grabbing ice and like putting on himself he's making it tougher you know himself he's making it tougher you know himself he's making it tougher you know oh the coal plans yeah
03:00oh the coal plans yeah oh the coal plans yeah yeah he has the same one I have the yeah he has the same one I have the yeah he has the same one I have the Morosco yeah yeah yeah that thing's Morosco yeah yeah yeah that thing's Morosco yeah yeah yeah that thing's really nice I mean they're getting really nice I mean they're getting really nice I mean they're getting beautiful now there's the the plunge the beautiful now there's the the plunge the beautiful now there's the the plunge the marasco and then the blue cube or marasco and then the blue cube or marasco and then the blue cube or whatever yeah the blue cube is what we whatever yeah the blue cube is what we whatever yeah the blue cube is what we have here I like you know the have here I like you know the have here I like you know the interesting of that the blue cube the interesting of that the blue cube the interesting of that the blue cube the water is like circulating like you're in water is like circulating like you're in water is like circulating like you're in a stream well that's where so the a stream well that's where so the a stream well that's where so the circulation actually is key so if you circulation actually is key so if you circulation actually is key so if you get into cold water and you're get into cold water and you're get into cold water and you're completely still like you're super stoic completely still like you're super stoic completely still like you're super stoic you're building a thermal layer that's you're building a thermal layer that's you're building a thermal layer that's keeping you a little bit warmer so if keeping you a little bit warmer so if keeping you a little bit warmer so if you really want to make it tougher you you really want to make it tougher you you really want to make it tougher you can sift your your body a bit because can sift your your body a bit because can sift your your body a bit because you break up that thermal layer so the you break up that thermal layer so the you break up that thermal layer so the marasco is 34 33 34 degrees and this marasco is 34 33 34 degrees and this marasco is 34 33 34 degrees and this one's 37 that's not distinguishable the one's 37 that's not distinguishable the one's 37 that's not distinguishable the difference but this one moves yeah so difference but this one moves yeah so difference but this one moves yeah so it's cool the water it [ __ ] sucks it's cool the water it [ __ ] sucks it's cool the water it [ __ ] sucks yeah you're breaking up that thermal yeah you're breaking up that thermal yeah you're breaking up that thermal layer you can't and you can't and if you layer you can't and you can't and if you layer you can't and you can't and if you try not to huddle or you go hands in try not to huddle or you go hands in try not to huddle or you go hands in feet in yeah no I go up to my chin feet in yeah no I go up to my chin feet in yeah no I go up to my chin that's great yeah yeah it's I mean it's that's great yeah yeah it's I mean it's that's great yeah yeah it's I mean it's a it is an antidepressant effect again a it is an antidepressant effect again a it is an antidepressant effect again the metabolism increase probably isn't the metabolism increase probably isn't the metabolism increase probably isn't super big but it's still there and then
04:00super big but it's still there and then super big but it's still there and then there's but it's mostly this there's but it's mostly this there's but it's mostly this neurochemical effect and the resilience neurochemical effect and the resilience neurochemical effect and the resilience and the inflammation control but then and the inflammation control but then and the inflammation control but then with sauna it's really interesting it with sauna it's really interesting it with sauna it's really interesting it seems like the threshold total for the seems like the threshold total for the seems like the threshold total for the week I mean you can do more but is it week I mean you can do more but is it week I mean you can do more but is it fit believe it or not 57 minutes per fit believe it or not 57 minutes per fit believe it or not 57 minutes per week week week um this year yeah there we go this is um this year yeah there we go this is um this year yeah there we go this is yours this is her information yeah she's yours this is her information yeah she's yours this is her information yeah she's terrific PhD scientist terrific PhD scientist terrific PhD scientist okay Susanna oh I follow her because of okay Susanna oh I follow her because of okay Susanna oh I follow her because of you Susanna soberg you Susanna soberg you Susanna soberg um she actually posted something on um she actually posted something on um she actually posted something on something that I posted and so and then something that I posted and so and then something that I posted and so and then I saw that you were quoting her so I I saw that you were quoting her so I I saw that you were quoting her so I went to her she's terrific terrific went to her she's terrific terrific went to her she's terrific terrific scientist terrific person I met her in scientist terrific person I met her in scientist terrific person I met her in person when I was over there in person when I was over there in person when I was over there in Scandinavia we didn't cold plunge but is Scandinavia we didn't cold plunge but is Scandinavia we didn't cold plunge but is she in Scandinavia yep yeah she's in she in Scandinavia yep yeah she's in she in Scandinavia yep yeah she's in Denmark 57 minutes a week has healthy Denmark 57 minutes a week has healthy Denmark 57 minutes a week has healthy benefits uh heat increase heat shock benefits uh heat increase heat shock benefits uh heat increase heat shock protein heat shock proteins are protein heat shock proteins are protein heat shock proteins are important for cell communication heat important for cell communication heat important for cell communication heat shock proteins repair damaged cells heat shock proteins repair damaged cells heat shock proteins repair damaged cells heat prevents nerve nope that's uh they're prevents nerve nope that's uh they're prevents nerve nope that's uh they're damaging diseases potentially oh damaging diseases potentially oh damaging diseases potentially oh interesting he prevents nerve damaging
05:00interesting he prevents nerve damaging interesting he prevents nerve damaging diseases potentially Alzheimer's disease diseases potentially Alzheimer's disease diseases potentially Alzheimer's disease Parkinson's disease and now there's some growing evidence now there's some growing evidence there's a uh she hashtag sober principle there's a uh she hashtag sober principle there's a uh she hashtag sober principle so there's this thing in science where so there's this thing in science where so there's this thing in science where if you name something after yourself if you name something after yourself if you name something after yourself then you're a narcissist but you can then you're a narcissist but you can then you're a narcissist but you can name things after other people so I name things after other people so I name things after other people so I named The Sober principle is if you named The Sober principle is if you named The Sober principle is if you really want to get the maximum Metabolic really want to get the maximum Metabolic really want to get the maximum Metabolic Effect when you and if you're and you're Effect when you and if you're and you're Effect when you and if you're and you're doing heat and cold end with cold yeah doing heat and cold end with cold yeah doing heat and cold end with cold yeah because then you have to warm yourself because then you have to warm yourself because then you have to warm yourself back up yeah cam told me about that now back up yeah cam told me about that now back up yeah cam told me about that now I've been doing it it sucks drink water I've been doing it it sucks drink water I've been doing it it sucks drink water before if possible during why would I before if possible during why would I before if possible during why would I drink during I thought the whole idea is drink during I thought the whole idea is drink during I thought the whole idea is to like make your body cool itself off I to like make your body cool itself off I to like make your body cool itself off I don't drink during I don't know what don't drink during I don't know what don't drink during I don't know what that's about maybe that's [ __ ] maybe that's about maybe that's [ __ ] maybe that's about maybe that's [ __ ] maybe that's related to sauna do you drink that's related to sauna do you drink that's related to sauna do you drink water in the sauna yeah but that's what water in the sauna yeah but that's what water in the sauna yeah but that's what it is but if I do drink in the sauna I it is but if I do drink in the sauna I it is but if I do drink in the sauna I have to be [ __ ] I have to have made a have to be [ __ ] I have to have made a have to be [ __ ] I have to have made a mistake where I'm like I'm really tired mistake where I'm like I'm really tired mistake where I'm like I'm really tired and I'm I'm really struggling and then I and I'm I'm really struggling and then I and I'm I'm really struggling and then I always go back in after I drink the always go back in after I drink the always go back in after I drink the water and you're going hot I recall we
06:00water and you're going hot I recall we water and you're going hot I recall we were texting back and forth about this were texting back and forth about this were texting back and forth about this at one point I mean typically it's going at one point I mean typically it's going at one point I mean typically it's going to be about 184 to be about 184 to be about 184 4 to about 210 4 to about 210 4 to about 210 is a good range Fahrenheit is a good range Fahrenheit is a good range Fahrenheit and that's hot although you know I and that's hot although you know I and that's hot although you know I mentioned that I think on a social post mentioned that I think on a social post mentioned that I think on a social post I said you know that's really warm I said you know that's really warm I said you know that's really warm approach with caution and all the approach with caution and all the approach with caution and all the Eastern Europeans the Finns and the Eastern Europeans the Finns and the Eastern Europeans the Finns and the Russians where they were like making fun Russians where they were like making fun Russians where they were like making fun of me they're like you're a wimp we do of me they're like you're a wimp we do of me they're like you're a wimp we do it at 2 30. this is 2 30. but I guess it at 2 30. this is 2 30. but I guess it at 2 30. this is 2 30. but I guess but they started when they're when but they started when they're when but they started when they're when they're little kids I mean they yeah or they're little kids I mean they yeah or they're little kids I mean they yeah or if you ever go to a Banya these Russian if you ever go to a Banya these Russian if you ever go to a Banya these Russian banyas and they hit you with the leaves banyas and they hit you with the leaves banyas and they hit you with the leaves and the yeah yeah I yeah I've done more and the yeah yeah I yeah I've done more and the yeah yeah I yeah I've done more than 200 before I was doing 220 for a than 200 before I was doing 220 for a than 200 before I was doing 220 for a while because Laird Hamilton was doing while because Laird Hamilton was doing while because Laird Hamilton was doing that but I was actually burning my that but I was actually burning my that but I was actually burning my throat like I was I was my voice was and throat like I was I was my voice was and throat like I was I was my voice was and it was and I was realizing you [ __ ] it was and I was realizing you [ __ ] it was and I was realizing you [ __ ] idiot you're cooking your mouth idiot you're cooking your mouth idiot you're cooking your mouth well he's a nut in the best sense Laird well he's a nut in the best sense Laird well he's a nut in the best sense Laird goes in the barrel sauna with the goes in the barrel sauna with the goes in the barrel sauna with the airedyne bike yeah and pedals with oven airedyne bike yeah and pedals with oven airedyne bike yeah and pedals with oven mitts on
07:00mitts on mitts on he wears oven mitts because the metal he wears oven mitts because the metal he wears oven mitts because the metal gets so hot you can't touch it so he's gets so hot you can't touch it so he's gets so hot you can't touch it so he's in there air dining the oven mitt's on in there air dining the oven mitt's on in there air dining the oven mitt's on he's a Savage but it's also why it I he's a Savage but it's also why it I he's a Savage but it's also why it I believe he's 56 55 56 he maintains believe he's 56 55 56 he maintains believe he's 56 55 56 he maintains incredible athleticism he's still like incredible athleticism he's still like incredible athleticism he's still like one of the top you know Big Wave Riders one of the top you know Big Wave Riders one of the top you know Big Wave Riders Surfers on Earth it's like it's crazy Surfers on Earth it's like it's crazy Surfers on Earth it's like it's crazy the amount of work that he puts into it the amount of work that he puts into it the amount of work that he puts into it but clearly his benefit to it but I look but clearly his benefit to it but I look but clearly his benefit to it but I look forward to it I really do I look forward forward to it I really do I look forward forward to it I really do I look forward to the suffering of these sessions to the suffering of these sessions to the suffering of these sessions because I'm I'm like kind of addicted to because I'm I'm like kind of addicted to because I'm I'm like kind of addicted to the benefits that I get afterwards that the benefits that I get afterwards that the benefits that I get afterwards that dopamine rise is real dopamine rise is real dopamine rise is real um a woman you had on your podcast Dr um a woman you had on your podcast Dr um a woman you had on your podcast Dr Anna Lemke the dopamine Nation she Anna Lemke the dopamine Nation she Anna Lemke the dopamine Nation she talked about a patient who was in talked about a patient who was in talked about a patient who was in getting off of cocaine he was feeling getting off of cocaine he was feeling getting off of cocaine he was feeling low so he started using ice bath as a low so he started using ice bath as a low so he started using ice bath as a way to wean himself off you know it you way to wean himself off you know it you way to wean himself off you know it you can't argue with a 2.5 X increase in can't argue with a 2.5 X increase in can't argue with a 2.5 X increase in dopamine that's long lasting big spikes dopamine that's long lasting big spikes dopamine that's long lasting big spikes in dopamine that crash that's bad in dopamine that crash that's bad in dopamine that crash that's bad because it's like up and then down but because it's like up and then down but because it's like up and then down but this you know two three four hour
08:00this you know two three four hour this you know two three four hour increase cases in dopamine epinephrine increase cases in dopamine epinephrine increase cases in dopamine epinephrine and norepinephrine you're alert you feel and norepinephrine you're alert you feel and norepinephrine you're alert you feel better you're kind of your RPM are set better you're kind of your RPM are set better you're kind of your RPM are set higher is there any benefit to higher is there any benefit to higher is there any benefit to re-emerging yourself in the cold like re-emerging yourself in the cold like re-emerging yourself in the cold like once it starts to wear off like doing it once it starts to wear off like doing it once it starts to wear off like doing it more than once a day well you eventually more than once a day well you eventually more than once a day well you eventually become cold adapted and you need to become cold adapted and you need to become cold adapted and you need to start doing things to make sure that start doing things to make sure that start doing things to make sure that it's still a stress stimulus because it's still a stress stimulus because it's still a stress stimulus because that stress stimulus is what sets that that stress stimulus is what sets that that stress stimulus is what sets that all In Motion so if you get really comfy all In Motion so if you get really comfy all In Motion so if you get really comfy then you're going to have to start then you're going to have to start then you're going to have to start making the water colder sifting the making the water colder sifting the making the water colder sifting the water around I mean you can only make it water around I mean you can only make it water around I mean you can only make it so cold before you eventually have so cold before you eventually have so cold before you eventually have tissue damage but that's a wide window tissue damage but that's a wide window tissue damage but that's a wide window that's why heat is great but the upper that's why heat is great but the upper that's why heat is great but the upper threshold for as you mentioned like your threshold for as you mentioned like your threshold for as you mentioned like your throat starts hurting you're actually throat starts hurting you're actually throat starts hurting you're actually burning tissue is bad