Harnessing the Power of Cold and Heat: A Guide to Enhanced Health and Longevity - Key Takeaways

Key Takeaways

Cold exposure activates the diving reflex, slowing heart rate and oxygen consumption.
Submerging the face in cold water enhances the parasympathetic response, promoting relaxation.
Winter swimmers showed increased insulin sensitivity and better glucose clearance after cold exposure.
Optimal cold exposure is about 11 minutes per week, divided into 1-2 minute sessions.
Sauna sessions of 10-15 minutes, totaling 57 minutes per week, also provide health benefits.
Both cold and heat exposure can improve metabolic health without extreme conditions.

"You don't have to expose yourself very much to the heat or very much actually to the cold to get these healthy benefits."

"If you overdo it, you exhaust the cells and that will increase your risk of cardiovascular disease."

"The hormetic response depends on having that cold shock; you actually don't want to become too cold adapted."