The Benefits of Hot Cold Contrast Showers Cabral Concept 2448
00:00[Music] [Music] hey everybody welcome back to the show hey everybody welcome back to the show hey everybody welcome back to the show we're here today on episode we're here today on episode we're here today on episode two four four eight of the Cabral two four four eight of the Cabral two four four eight of the Cabral concept all the show notes all the concept all the show notes all the concept all the show notes all the research and there will be quite a bit research and there will be quite a bit research and there will be quite a bit of research we'll be at Steven of research we'll be at Steven of research we'll be at Steven cabral.com forward slash 2448 dedicated cabral.com forward slash 2448 dedicated cabral.com forward slash 2448 dedicated to bringing you an unbiased perspective to bringing you an unbiased perspective to bringing you an unbiased perspective on all things Natural Health and healing on all things Natural Health and healing on all things Natural Health and healing that goes for mind and body so what I that goes for mind and body so what I that goes for mind and body so what I want to go over today are the many want to go over today are the many want to go over today are the many benefits of contrast showers you could benefits of contrast showers you could benefits of contrast showers you could be someone that's doing maybe cold be someone that's doing maybe cold be someone that's doing maybe cold plunges or cold baths or whatever it plunges or cold baths or whatever it plunges or cold baths or whatever it might be and again I have a bunch of might be and again I have a bunch of might be and again I have a bunch of shows on cold therapy who it's best for shows on cold therapy who it's best for shows on cold therapy who it's best for who it's not good for and I'll try to who it's not good for and I'll try to who it's not good for and I'll try to link those up today as well at Steven link those up today as well at Steven link those up today as well at Steven cabral.com forward slash 2448 if you cabral.com forward slash 2448 if you cabral.com forward slash 2448 if you want to head on over because I've done a
01:00want to head on over because I've done a want to head on over because I've done a bunch of shows that are basically bunch of shows that are basically bunch of shows that are basically they're contraindicating cold for some they're contraindicating cold for some they're contraindicating cold for some people now again it's not for all people people now again it's not for all people people now again it's not for all people of course like meaning it's good for the of course like meaning it's good for the of course like meaning it's good for the majority of people but we also have to majority of people but we also have to majority of people but we also have to know that just like an herb or a food or know that just like an herb or a food or know that just like an herb or a food or a type of exercise that it's just not a type of exercise that it's just not a type of exercise that it's just not great for everyone but for the majority great for everyone but for the majority great for everyone but for the majority people yes it can be fantastic for and people yes it can be fantastic for and people yes it can be fantastic for and I'm actually going to give you a very I'm actually going to give you a very I'm actually going to give you a very simple way to begin to use contrast simple way to begin to use contrast simple way to begin to use contrast showers and of course what they are so showers and of course what they are so showers and of course what they are so that you can start it right away all that you can start it right away all that you can start it right away all right so here are the benefits though right so here are the benefits though right so here are the benefits though and then once you know the benefits you and then once you know the benefits you and then once you know the benefits you can say okay yes this is for me or no can say okay yes this is for me or no can say okay yes this is for me or no it's not right for me or maybe though it's not right for me or maybe though it's not right for me or maybe though it's right for someone else especially it's right for someone else especially it's right for someone else especially if you're a practitioner all right so if you're a practitioner all right so if you're a practitioner all right so this goes back about seven years where this goes back about seven years where this goes back about seven years where there's started to be quite a bit of there's started to be quite a bit of there's started to be quite a bit of research on cold based therapy and so research on cold based therapy and so research on cold based therapy and so here was the outcome of the study one of here was the outcome of the study one of here was the outcome of the study one of the biggest things that they found was the biggest things that they found was the biggest things that they found was that it was an increase in natural that it was an increase in natural that it was an increase in natural killer cells that's basically immune killer cells that's basically immune killer cells that's basically immune strength immune resilience to go after
02:00strength immune resilience to go after strength immune resilience to go after things that shouldn't be in there in the things that shouldn't be in there in the things that shouldn't be in there in the body like cancer cells for one but body like cancer cells for one but body like cancer cells for one but besides the improved immune response besides the improved immune response besides the improved immune response there was actually a boost in mood a there was actually a boost in mood a there was actually a boost in mood a boost in energy a boost of in focus and boost in energy a boost of in focus and boost in energy a boost of in focus and concentration there is a boost believe concentration there is a boost believe concentration there is a boost believe it or not in metabolism and fat burning it or not in metabolism and fat burning it or not in metabolism and fat burning and we'll get it to that a bit and I and we'll get it to that a bit and I and we'll get it to that a bit and I also I have a why don't I link up a also I have a why don't I link up a also I have a why don't I link up a podcast on um white and brown fat and podcast on um white and brown fat and podcast on um white and brown fat and how cold helps convert that to a more how cold helps convert that to a more how cold helps convert that to a more fat burning caloric burning fat and fat burning caloric burning fat and fat burning caloric burning fat and there is an overall reduction in healthy there is an overall reduction in healthy there is an overall reduction in healthy levels of inflammation swelling and levels of inflammation swelling and levels of inflammation swelling and muscle soreness or pain so if you're muscle soreness or pain so if you're muscle soreness or pain so if you're dealing with muscle soreness pain dealing with muscle soreness pain dealing with muscle soreness pain inflammation brain fog low energy low inflammation brain fog low energy low inflammation brain fog low energy low mood mood mood um and one I forgot to share with you is um and one I forgot to share with you is um and one I forgot to share with you is an improvement in sleep as well so an improvement in sleep as well so an improvement in sleep as well so immunity immunity immunity sleep mood all these fantastic things
03:00sleep mood all these fantastic things sleep mood all these fantastic things that I think to be honest most of us that I think to be honest most of us that I think to be honest most of us would like a little bit more of right so would like a little bit more of right so would like a little bit more of right so here is why it works all right so a here is why it works all right so a here is why it works all right so a contrast shower is you getting under the contrast shower is you getting under the contrast shower is you getting under the hot water I'm going to share with you hot water I'm going to share with you hot water I'm going to share with you exactly how hot it has to be because you exactly how hot it has to be because you exactly how hot it has to be because you know in our Western based mindset you know in our Western based mindset you know in our Western based mindset you know we want things either scalding like know we want things either scalding like know we want things either scalding like super scalding or absolutely freezing super scalding or absolutely freezing super scalding or absolutely freezing like below 32 degrees right Fahrenheit like below 32 degrees right Fahrenheit like below 32 degrees right Fahrenheit right but the truth is that it doesn't right but the truth is that it doesn't right but the truth is that it doesn't have to be that way and the research have to be that way and the research have to be that way and the research actually has proved this out so don't actually has proved this out so don't actually has proved this out so don't think you can't get benefit without think you can't get benefit without think you can't get benefit without getting in 30 degree water you can right getting in 30 degree water you can right getting in 30 degree water you can right I've talked about this many times I've talked about this many times I've talked about this many times there's really not a need to do that there's really not a need to do that there's really not a need to do that necessarily and certainly I don't necessarily and certainly I don't necessarily and certainly I don't recommend starting out because I think recommend starting out because I think recommend starting out because I think it is way too much stress hormones being it is way too much stress hormones being it is way too much stress hormones being produced so before you get into cold produced so before you get into cold produced so before you get into cold plunges I'll be recommending the cold plunges I'll be recommending the cold plunges I'll be recommending the cold plunge that I use in the future so stay plunge that I use in the future so stay plunge that I use in the future so stay tuned for that just going through a lot tuned for that just going through a lot tuned for that just going through a lot more research as to which product I want more research as to which product I want more research as to which product I want to recommend to you because every to recommend to you because every to recommend to you because every product that I recommend to you I take product that I recommend to you I take product that I recommend to you I take very seriously I really really do and very seriously I really really do and very seriously I really really do and yes it has to be a phenomenal product it
04:00yes it has to be a phenomenal product it yes it has to be a phenomenal product it has to be one though that you're also has to be one though that you're also has to be one though that you're also going to stick with you don't just going to stick with you don't just going to stick with you don't just invest in it and then never use it and invest in it and then never use it and invest in it and then never use it and then I also want it to be really good uh then I also want it to be really good uh then I also want it to be really good uh customer service and a great experience customer service and a great experience customer service and a great experience for the end user and so since these for the end user and so since these for the end user and so since these aren't companies that I run and have aren't companies that I run and have aren't companies that I run and have anything to do with I just want to make anything to do with I just want to make anything to do with I just want to make sure I always give you the best sure I always give you the best sure I always give you the best recommendation so stay tuned for that in recommendation so stay tuned for that in recommendation so stay tuned for that in the future okay so contrast showers the future okay so contrast showers the future okay so contrast showers though it's completely free right if though it's completely free right if though it's completely free right if you're taking a shower you can do this you're taking a shower you can do this you're taking a shower you can do this now typically you're going to get into a now typically you're going to get into a now typically you're going to get into a warm shower as hot as that you can stand warm shower as hot as that you can stand warm shower as hot as that you can stand but again don't don't burn yourself but again don't don't burn yourself but again don't don't burn yourself here's the actual temperature all right here's the actual temperature all right here's the actual temperature all right so this is from the studies and it was so this is from the studies and it was so this is from the studies and it was 95 degrees to 113 degrees that was the 95 degrees to 113 degrees that was the 95 degrees to 113 degrees that was the shower now again like that's a hot shower now again like that's a hot shower now again like that's a hot shower so that's all you really have to shower so that's all you really have to shower so that's all you really have to worry about like it's a hot shower worry about like it's a hot shower worry about like it's a hot shower that's producing some type of steam if that's producing some type of steam if that's producing some type of steam if if the door is closed right so that's if the door is closed right so that's if the door is closed right so that's what you're looking at that you're going what you're looking at that you're going what you're looking at that you're going to be in that for about three minutes to to be in that for about three minutes to to be in that for about three minutes to maybe be five minutes to get your body maybe be five minutes to get your body
05:00maybe be five minutes to get your body warmed up what's it what's happening warmed up what's it what's happening warmed up what's it what's happening when you're getting the hot hot water on when you're getting the hot hot water on when you're getting the hot hot water on your body think about this your body think about this your body think about this and then I'll share with you exactly how and then I'll share with you exactly how and then I'll share with you exactly how I do it as well all right so you've got I do it as well all right so you've got I do it as well all right so you've got hot water hitting your body and all hot water hitting your body and all hot water hitting your body and all around what it's doing is something around what it's doing is something around what it's doing is something called called called vasodilation it is helping your blood vasodilation it is helping your blood vasodilation it is helping your blood vessels to open up it's helping for vessels to open up it's helping for vessels to open up it's helping for circulation it's moving the blood all circulation it's moving the blood all circulation it's moving the blood all around the body it's taking the heat around the body it's taking the heat around the body it's taking the heat from your core and bringing it up to from your core and bringing it up to from your core and bringing it up to your skin it's dilating everything so your skin it's dilating everything so your skin it's dilating everything so you get this great enhancement in blood you get this great enhancement in blood you get this great enhancement in blood flow it can actually start to calm the flow it can actually start to calm the flow it can actually start to calm the sympathetic nervous system it can start sympathetic nervous system it can start sympathetic nervous system it can start to calm your heart rate if you're doing to calm your heart rate if you're doing to calm your heart rate if you're doing the breath work and just relaxing your the breath work and just relaxing your the breath work and just relaxing your body into it um so really fantastic and body into it um so really fantastic and body into it um so really fantastic and that's why of course there's a lot of that's why of course there's a lot of that's why of course there's a lot of benefits too sauna and heat in general benefits too sauna and heat in general benefits too sauna and heat in general okay so that's the heat part then okay so that's the heat part then okay so that's the heat part then what you're going to do is you're going what you're going to do is you're going what you're going to do is you're going to turn the shower down to cold how cold to turn the shower down to cold how cold to turn the shower down to cold how cold remember it does not need to be freezing remember it does not need to be freezing remember it does not need to be freezing okay in the studies 50 to 59 degrees so
06:00okay in the studies 50 to 59 degrees so okay in the studies 50 to 59 degrees so that's the cold temperature now that's that's the cold temperature now that's that's the cold temperature now that's 10 to 15 degrees Celsius for all of our 10 to 15 degrees Celsius for all of our 10 to 15 degrees Celsius for all of our friends overseas and the hot was 35 to friends overseas and the hot was 35 to friends overseas and the hot was 35 to 45 degrees Celsius now this is where 45 degrees Celsius now this is where 45 degrees Celsius now this is where where it would be a little bit more where it would be a little bit more where it would be a little bit more particular because cold is going to particular because cold is going to particular because cold is going to stimulate the nervous system this is stimulate the nervous system this is stimulate the nervous system this is when it's most important not to just go when it's most important not to just go when it's most important not to just go and shock your system but to actually go and shock your system but to actually go and shock your system but to actually go and relax into it it's the difference and relax into it it's the difference and relax into it it's the difference between breath in versus calm breath out between breath in versus calm breath out between breath in versus calm breath out I'll teach more about that when I talk I'll teach more about that when I talk I'll teach more about that when I talk about the cold plunge when it's even about the cold plunge when it's even about the cold plunge when it's even more important now the goal is to get as more important now the goal is to get as more important now the goal is to get as much of your body under that cold water much of your body under that cold water much of your body under that cold water as possible so that's the difference as possible so that's the difference as possible so that's the difference like doing a contrast shower is better like doing a contrast shower is better like doing a contrast shower is better to start with doing doing a cold plunger to start with doing doing a cold plunger to start with doing doing a cold plunger the reason is that it's not as shocking the reason is that it's not as shocking the reason is that it's not as shocking to the system because you're just to the system because you're just to the system because you're just getting the droplets hit in your body getting the droplets hit in your body getting the droplets hit in your body you're not completely emerged in it so you're not completely emerged in it so you're not completely emerged in it so the benefit isn't as great but also it's the benefit isn't as great but also it's the benefit isn't as great but also it's not as shocking to the body so here's my not as shocking to the body so here's my not as shocking to the body so here's my recommendation start out at 15 seconds
07:00recommendation start out at 15 seconds recommendation start out at 15 seconds letting it hit the whole back of your letting it hit the whole back of your letting it hit the whole back of your body from the neck down all the way to body from the neck down all the way to body from the neck down all the way to your legs all right it's a little less your legs all right it's a little less your legs all right it's a little less shocking on the back of the body I find shocking on the back of the body I find shocking on the back of the body I find than on the front of the body so on the than on the front of the body so on the than on the front of the body so on the back of your body you're letting that back of your body you're letting that back of your body you're letting that cold go down for 15 seconds do you have cold go down for 15 seconds do you have cold go down for 15 seconds do you have to bring a stopwatch in no you don't to bring a stopwatch in no you don't to bring a stopwatch in no you don't have to bring a stopwatch in you can have to bring a stopwatch in you can have to bring a stopwatch in you can just count to 15. so as you're working just count to 15. so as you're working just count to 15. so as you're working your breath you just your breath you just your breath you just one two three and you can just do it one two three and you can just do it one two three and you can just do it like that or one thousand two thousand like that or one thousand two thousand like that or one thousand two thousand three thousand focus on the breath and three thousand focus on the breath and three thousand focus on the breath and just what's happening now okay now we just what's happening now okay now we just what's happening now okay now we get the vasoconstriction so now all of get the vasoconstriction so now all of get the vasoconstriction so now all of this cold is touching your body the this cold is touching your body the this cold is touching your body the proprioceptors on the outside of your proprioceptors on the outside of your proprioceptors on the outside of your body are telling your nervous system and body are telling your nervous system and body are telling your nervous system and then your brain what to do oh it's now then your brain what to do oh it's now then your brain what to do oh it's now constrict instead of dilate constrict constrict instead of dilate constrict constrict instead of dilate constrict blood flow constricts what happens blood blood flow constricts what happens blood blood flow constricts what happens blood flows pull deeper into the body the heat flows pull deeper into the body the heat flows pull deeper into the body the heat is kept further and deeper into the body is kept further and deeper into the body is kept further and deeper into the body this is one of the reasons why it can this is one of the reasons why it can this is one of the reasons why it can help with immune function so well I mean
08:00help with immune function so well I mean help with immune function so well I mean you want that heat pulled into the core you want that heat pulled into the core you want that heat pulled into the core all right so really really important all right so really really important all right so really really important all right so we're going to do that for all right so we're going to do that for all right so we're going to do that for 15 seconds now what I recommend is doing 15 seconds now what I recommend is doing 15 seconds now what I recommend is doing um you did your let's just say three um you did your let's just say three um you did your let's just say three minutes to start or what here's what I minutes to start or what here's what I minutes to start or what here's what I do I take it I take my normal shower do I take it I take my normal shower do I take it I take my normal shower I'll shampoo my hair I'll condition my I'll shampoo my hair I'll condition my I'll shampoo my hair I'll condition my hair wash my body uh and that's hair wash my body uh and that's hair wash my body uh and that's basically the three to five minutes basically the three to five minutes basically the three to five minutes that's it so I'm under the hot water that's it so I'm under the hot water that's it so I'm under the hot water three to five minutes good okay now I'm three to five minutes good okay now I'm three to five minutes good okay now I'm gonna end my shower with three to five gonna end my shower with three to five gonna end my shower with three to five rounds of hot cold so now I'm just gonna rounds of hot cold so now I'm just gonna rounds of hot cold so now I'm just gonna say okay can I go any hotter because I say okay can I go any hotter because I say okay can I go any hotter because I don't want to get hot hot water on my don't want to get hot hot water on my don't want to get hot hot water on my hair my head it's not good for you here hair my head it's not good for you here hair my head it's not good for you here and then I put it all over my body okay and then I put it all over my body okay and then I put it all over my body okay so then what I'm gonna do that's one so then what I'm gonna do that's one so then what I'm gonna do that's one minute now for 15 seconds this is if minute now for 15 seconds this is if minute now for 15 seconds this is if you're just starting out 15 seconds of you're just starting out 15 seconds of you're just starting out 15 seconds of cold down your back you're certain cold down your back you're certain cold down your back you're certain welcome to kind of turn around in the welcome to kind of turn around in the welcome to kind of turn around in the cold water that's great too okay so 15 cold water that's great too okay so 15 cold water that's great too okay so 15 seconds of cold then turn it back to hot seconds of cold then turn it back to hot seconds of cold then turn it back to hot just make sure you know where the heat just make sure you know where the heat just make sure you know where the heat gauge is that you should put it to so gauge is that you should put it to so gauge is that you should put it to so you don't totally burn yourself right
09:00you don't totally burn yourself right you don't totally burn yourself right just put it back to the same spot each just put it back to the same spot each just put it back to the same spot each time okay so now you're under the heat time okay so now you're under the heat time okay so now you're under the heat for one minute okay now you can go up to for one minute okay now you can go up to for one minute okay now you can go up to three minutes but I like to do mine a three minutes but I like to do mine a three minutes but I like to do mine a little faster all right because I don't little faster all right because I don't little faster all right because I don't like to be in the shower all morning so like to be in the shower all morning so like to be in the shower all morning so then I'm putting it up to one minute then I'm putting it up to one minute then I'm putting it up to one minute great so then after one minute I go down great so then after one minute I go down great so then after one minute I go down to what 15 seconds all right then after to what 15 seconds all right then after to what 15 seconds all right then after 15 seconds back up to one minute of heat 15 seconds back up to one minute of heat 15 seconds back up to one minute of heat and then back down to 15 seconds of cold and then back down to 15 seconds of cold and then back down to 15 seconds of cold you keep it there that can be your third you keep it there that can be your third you keep it there that can be your third round end the shower on cold if you are round end the shower on cold if you are round end the shower on cold if you are someone that wants to boost mood someone that wants to boost mood someone that wants to boost mood Focus energy all right so I'm telling Focus energy all right so I'm telling Focus energy all right so I'm telling you end the shower on cold if you're you end the shower on cold if you're you end the shower on cold if you're someone that wants to be stimulated and someone that wants to be stimulated and someone that wants to be stimulated and boost uh mood energy boost uh mood energy boost uh mood energy Focus but if you're someone that's Focus but if you're someone that's Focus but if you're someone that's already geared up like myself if you're already geared up like myself if you're already geared up like myself if you're someone like me that's already good to someone like me that's already good to someone like me that's already good to go uh in the morning with you know go uh in the morning with you know go uh in the morning with you know dopamine and norepinephrine ended on
10:00dopamine and norepinephrine ended on dopamine and norepinephrine ended on heat now I know most experts are going heat now I know most experts are going heat now I know most experts are going to tell you to do that but here's why it to tell you to do that but here's why it to tell you to do that but here's why it then calms the nervous system so you can then calms the nervous system so you can then calms the nervous system so you can relax into it I don't need any more go relax into it I don't need any more go relax into it I don't need any more go go go in the morning so I can end on go go in the morning so I can end on go go in the morning so I can end on calm so you get to choose right there's calm so you get to choose right there's calm so you get to choose right there's bio individuality to this you choose how bio individuality to this you choose how bio individuality to this you choose how you want to end mood energy stimulation you want to end mood energy stimulation you want to end mood energy stimulation if you're trying to fight low energy low if you're trying to fight low energy low if you're trying to fight low energy low mood depression uh mood depression uh mood depression uh Etc brain fog yeah you're going to end Etc brain fog yeah you're going to end Etc brain fog yeah you're going to end on cold no doubt about it but if you're on cold no doubt about it but if you're on cold no doubt about it but if you're someone who doesn't experience those someone who doesn't experience those someone who doesn't experience those things and you then want to actually things and you then want to actually things and you then want to actually calm your nervous system because you calm your nervous system because you calm your nervous system because you might have a busy day et cetera et might have a busy day et cetera et might have a busy day et cetera et cetera good then you're going to end on cetera good then you're going to end on cetera good then you're going to end on heat all right so you'll do that for a heat all right so you'll do that for a heat all right so you'll do that for a week and if you feel yourself good to go week and if you feel yourself good to go week and if you feel yourself good to go at 15 seconds you'll know then you're at 15 seconds you'll know then you're at 15 seconds you'll know then you're just going to go to 30 seconds the next just going to go to 30 seconds the next just going to go to 30 seconds the next week and the week after 45 seconds and week and the week after 45 seconds and week and the week after 45 seconds and you can work your way up to cold this is you can work your way up to cold this is you can work your way up to cold this is the cold temperature to a minute So the cold temperature to a minute So the cold temperature to a minute So eventually it might be one minute on eventually it might be one minute on eventually it might be one minute on heat one minute cold one minute heat one
11:00heat one minute cold one minute heat one heat one minute cold one minute heat one minute cold and you'll do that for three minute cold and you'll do that for three minute cold and you'll do that for three to five rounds now again once you're to five rounds now again once you're to five rounds now again once you're doing that that starts to add up right doing that that starts to add up right doing that that starts to add up right because every round is a minute so if because every round is a minute so if because every round is a minute so if you're doing five rounds you're at what you're doing five rounds you're at what you're doing five rounds you're at what 10 minutes so it's like your regular 10 minutes so it's like your regular 10 minutes so it's like your regular shower maybe you can do that in three shower maybe you can do that in three shower maybe you can do that in three minutes or so uh I don't know maybe five minutes or so uh I don't know maybe five minutes or so uh I don't know maybe five minutes so your shower could be 10 to 15 minutes so your shower could be 10 to 15 minutes so your shower could be 10 to 15 minutes total right so that's that's how minutes total right so that's that's how minutes total right so that's that's how I look at it and again it's an easy way I look at it and again it's an easy way I look at it and again it's an easy way to do it uh if you're just starting to to do it uh if you're just starting to to do it uh if you're just starting to know you're like it's just too know you're like it's just too know you're like it's just too stimulating just turn the cold to stimulating just turn the cold to stimulating just turn the cold to whatever you feel comfortable with whatever you feel comfortable with whatever you feel comfortable with honestly like it's not a competition honestly like it's not a competition honestly like it's not a competition you're probably the only one in the you're probably the only one in the you're probably the only one in the shower and so you're not competing right shower and so you're not competing right shower and so you're not competing right it's just you like you're good to go so it's just you like you're good to go so it's just you like you're good to go so whatever feels good for you or just let whatever feels good for you or just let whatever feels good for you or just let it run over your legs and that's less it run over your legs and that's less it run over your legs and that's less stimulating than the upper body there's stimulating than the upper body there's stimulating than the upper body there's just less it's just when you look at it just less it's just when you look at it just less it's just when you look at it in terms of in terms of in terms of marmal points and you look at it in marmal points and you look at it in marmal points and you look at it in terms of normal points is the best way terms of normal points is the best way terms of normal points is the best way to look at it because the acupuncture to look at it because the acupuncture to look at it because the acupuncture and acupressure points don't it's not and acupressure points don't it's not and acupressure points don't it's not exactly the same philosophy but very exactly the same philosophy but very exactly the same philosophy but very very close you'll just notice that well
12:00very close you'll just notice that well very close you'll just notice that well even in acupuncture about a thumb width even in acupuncture about a thumb width even in acupuncture about a thumb width off of the spine is where a lot of these off of the spine is where a lot of these off of the spine is where a lot of these nerves are being innervated so anyway nerves are being innervated so anyway nerves are being innervated so anyway I'm going too deep down the rabbit hole I'm going too deep down the rabbit hole I'm going too deep down the rabbit hole less so on the legs so there we go so less so on the legs so there we go so less so on the legs so there we go so that is what I'm recommending and then that is what I'm recommending and then that is what I'm recommending and then uh what you want to do is be able to uh what you want to do is be able to uh what you want to do is be able to keep these results going so what I mean keep these results going so what I mean keep these results going so what I mean by that is this there does not have to by that is this there does not have to by that is this there does not have to be a point where you go longer for than be a point where you go longer for than be a point where you go longer for than one minute in the shower so at once one minute in the shower so at once one minute in the shower so at once you're eventually at one minute of heat you're eventually at one minute of heat you're eventually at one minute of heat now some people go two to three minutes now some people go two to three minutes now some people go two to three minutes of heat so I'm not against that two to of heat so I'm not against that two to of heat so I'm not against that two to three minutes of heat and then one three minutes of heat and then one three minutes of heat and then one minute of cold once they get up to that minute of cold once they get up to that minute of cold once they get up to that area or that level but here's the area or that level but here's the area or that level but here's the problem then it ends up being four problem then it ends up being four problem then it ends up being four minutes per round so four minutes times minutes per round so four minutes times minutes per round so four minutes times three rounds or five rounds you're only three rounds or five rounds you're only three rounds or five rounds you're only a 20 minute shower right like it's and a 20 minute shower right like it's and a 20 minute shower right like it's and that's on top of like not even doing that's on top of like not even doing that's on top of like not even doing your regular shower I just think that your regular shower I just think that your regular shower I just think that that's a lot of time in the water it's that's a lot of time in the water it's that's a lot of time in the water it's got a lot of wasted water but that's
13:00got a lot of wasted water but that's got a lot of wasted water but that's just me but you're welcome to do that as just me but you're welcome to do that as just me but you're welcome to do that as well because a lot of people do well because a lot of people do well because a lot of people do um two to three minutes of heat and then um two to three minutes of heat and then um two to three minutes of heat and then one minute of cold my recommendation is one minute of cold my recommendation is one minute of cold my recommendation is this once you get to one to two minutes this once you get to one to two minutes this once you get to one to two minutes of heat and one minute of cold you're of heat and one minute of cold you're of heat and one minute of cold you're simply going to go as cold as you can simply going to go as cold as you can simply going to go as cold as you can for that minute like you're just gonna for that minute like you're just gonna for that minute like you're just gonna turn that shower all the way down to turn that shower all the way down to turn that shower all the way down to because like you're just gonna work down because like you're just gonna work down because like you're just gonna work down to that so that's the goal now to that so that's the goal now to that so that's the goal now um after that once you're good to go for um after that once you're good to go for um after that once you're good to go for the hot and cold contrast showers that's the hot and cold contrast showers that's the hot and cold contrast showers that's when you may want to take things to the when you may want to take things to the when you may want to take things to the next level and do sauna for next level and do sauna for next level and do sauna for 15 to 20 minutes then cold plunge and 15 to 20 minutes then cold plunge and 15 to 20 minutes then cold plunge and you might only do one round now I'll you might only do one round now I'll you might only do one round now I'll talk about doing multiple rounds in the talk about doing multiple rounds in the talk about doing multiple rounds in the sauna and the cold plunge but again I sauna and the cold plunge but again I sauna and the cold plunge but again I want you to work up to that because too want you to work up to that because too want you to work up to that because too many people take it too fast and there's many people take it too fast and there's many people take it too fast and there's a lot going on in your body when you go a lot going on in your body when you go a lot going on in your body when you go hot cold hot cold hot cold like it hot cold hot cold hot cold like it hot cold hot cold hot cold like it changes your heart rate it changes uh I changes your heart rate it changes uh I changes your heart rate it changes uh I mean everything from kidney function Etc mean everything from kidney function Etc mean everything from kidney function Etc and again it's not dramatic I'm not and again it's not dramatic I'm not and again it's not dramatic I'm not saying that but it does change now the
14:00saying that but it does change now the saying that but it does change now the last point I wanted to give you and this last point I wanted to give you and this last point I wanted to give you and this is a really big takeaway is that if is a really big takeaway is that if is a really big takeaway is that if you're someone who's dealing with you're someone who's dealing with you're someone who's dealing with swelling and inflammation and edema it swelling and inflammation and edema it swelling and inflammation and edema it is incredible for the lymphatic system is incredible for the lymphatic system is incredible for the lymphatic system like dry brushing again is amazing I'm like dry brushing again is amazing I'm like dry brushing again is amazing I'm not saying that manual lymphatic not saying that manual lymphatic not saying that manual lymphatic drainage is amazing love all of those drainage is amazing love all of those drainage is amazing love all of those things rebounding but if you're getting things rebounding but if you're getting things rebounding but if you're getting hot cold hot cold it is moving that hot cold hot cold it is moving that hot cold hot cold it is moving that lymphatic system as well so you get the lymphatic system as well so you get the lymphatic system as well so you get the lymph moving through your body I mean it lymph moving through your body I mean it lymph moving through your body I mean it is like a it's like a high pressure is like a it's like a high pressure is like a it's like a high pressure massage when you doing this because it's massage when you doing this because it's massage when you doing this because it's literally stimulating the entire body so literally stimulating the entire body so literally stimulating the entire body so really great overall my only really great overall my only really great overall my only recommendation again is that you start recommendation again is that you start recommendation again is that you start slow if you're someone dealing with slow if you're someone dealing with slow if you're someone dealing with chronic fatigue adrenal based issues chronic fatigue adrenal based issues chronic fatigue adrenal based issues high anxiety high stress just be careful high anxiety high stress just be careful high anxiety high stress just be careful with the cold part that's all it's not with the cold part that's all it's not with the cold part that's all it's not that you can't get benefit it's just that you can't get benefit it's just that you can't get benefit it's just that it's very stimulated and if you're that it's very stimulated and if you're that it's very stimulated and if you're already stimulated and you add more already stimulated and you add more already stimulated and you add more stimulation it just leads to Greater
15:00stimulation it just leads to Greater stimulation it just leads to Greater stress and again this is what most stress and again this is what most stress and again this is what most people don't tell you they tell you all people don't tell you they tell you all people don't tell you they tell you all the benefits but they don't tell you the the benefits but they don't tell you the the benefits but they don't tell you the potential downsides everything has potential downsides everything has potential downsides everything has downsides right the best and healthiest downsides right the best and healthiest downsides right the best and healthiest foods in the world some of them have foods in the world some of them have foods in the world some of them have downsides now it's only when it's downsides now it's only when it's downsides now it's only when it's overdone or if it's for the wrong person overdone or if it's for the wrong person overdone or if it's for the wrong person so that's what we want to look at but so that's what we want to look at but so that's what we want to look at but again this is the easiest cheapest best again this is the easiest cheapest best again this is the easiest cheapest best way to get started with hot and cold way to get started with hot and cold way to get started with hot and cold contrast therapy and I'm a huge advocate contrast therapy and I'm a huge advocate contrast therapy and I'm a huge advocate of it in the future I will absolutely of it in the future I will absolutely of it in the future I will absolutely talk more about it in terms of using the talk more about it in terms of using the talk more about it in terms of using the sauna and using the cold plunge and I'll sauna and using the cold plunge and I'll sauna and using the cold plunge and I'll give you my recommendations of course as give you my recommendations of course as give you my recommendations of course as well hopefully this has been helpful as well hopefully this has been helpful as well hopefully this has been helpful as always if it has please do feel free to always if it has please do feel free to always if it has please do feel free to share it with anybody you believe it can share it with anybody you believe it can share it with anybody you believe it can serve take care serve take care serve take care [Music]