Benefits of Bikram Yoga vs Sauna Hot vs Cold Therapy The Patrick Eley Podcast
00:00thank you for listening to the patrick thank you for listening to the patrick ealey podcast ealey podcast ealey podcast this episode is for entertainment this episode is for entertainment this episode is for entertainment purposes only and is not medical or purposes only and is not medical or purposes only and is not medical or financial advice financial advice financial advice i did a jiu jitsu tournament recently i did a jiu jitsu tournament recently i did a jiu jitsu tournament recently and like three weeks and like three weeks and like three weeks out i got injured and then out i got injured and then out i got injured and then two weeks out i got injured where i just two weeks out i got injured where i just two weeks out i got injured where i just really couldn't train really couldn't train really couldn't train and i was in the middle of losing about and i was in the middle of losing about and i was in the middle of losing about 20 pounds over 20 pounds over 20 pounds over four and a half five weeks so it was a four and a half five weeks so it was a four and a half five weeks so it was a shitty situation shitty situation shitty situation because there's nothing better for because there's nothing better for because there's nothing better for losing losing losing extreme amounts of weight than training extreme amounts of weight than training extreme amounts of weight than training obviously i have to eat really obviously i have to eat really obviously i have to eat really restrictively restrictively restrictively kind of starve at certain points but kind of starve at certain points but kind of starve at certain points but the caloric expenditure of training with the caloric expenditure of training with the caloric expenditure of training with my team my team my team is higher than just about anything i can do
01:00but just because i got hurt and couldn't but just because i got hurt and couldn't train didn't mean that i wasn't going to train didn't mean that i wasn't going to train didn't mean that i wasn't going to do the tournament to be honest i felt like the tournament to be honest i felt like the tournament it was that i should be able to beat it was that i should be able to beat it was that i should be able to beat whoever was put up against me whether i whoever was put up against me whether i whoever was put up against me whether i was hurt or not was hurt or not was hurt or not and as a martial artist i don't and as a martial artist i don't and as a martial artist i don't like the idea of pulling out and making like the idea of pulling out and making like the idea of pulling out and making an excuse an excuse an excuse unless i literally can't walk onto the unless i literally can't walk onto the unless i literally can't walk onto the mat or into the ring mat or into the ring mat or into the ring i think that's part of the deal is i think that's part of the deal is i think that's part of the deal is figuring out how to survive with the figuring out how to survive with the figuring out how to survive with the odds against you odds against you odds against you if you've ever had street fights or if you've ever had street fights or if you've ever had street fights or that kind of [ __ ] in your real life that kind of [ __ ] in your real life that kind of [ __ ] in your real life you know that most fights don't start you know that most fights don't start you know that most fights don't start off fair and they don't end fair off fair and they don't end fair off fair and they don't end fair and the whole reason of learning and the whole reason of learning and the whole reason of learning self-defense is figuring out how to deal self-defense is figuring out how to deal self-defense is figuring out how to deal with these unfair situations with these unfair situations with these unfair situations no you're getting jumped by multiple no you're getting jumped by multiple no you're getting jumped by multiple people people people or somebody's attacking you with a or somebody's attacking you with a or somebody's attacking you with a weapon or weapon or weapon or you've already been hit or you already you've already been hit or you already you've already been hit or you already fought one person and now you gotta
02:00fought one person and now you gotta fought one person and now you gotta fight their friends so i had no intentions of pulling out or so i had no intentions of pulling out or not making the weight not making the weight not making the weight but i had to do something other than but i had to do something other than but i had to do something other than train to burn train to burn train to burn all the calories because i couldn't just all the calories because i couldn't just all the calories because i couldn't just starve myself and lose starve myself and lose starve myself and lose the weight i had left to go the weight i had left to go the weight i had left to go so my girlfriend's dreams came true and so my girlfriend's dreams came true and so my girlfriend's dreams came true and i committed to going to bikram yoga with i committed to going to bikram yoga with i committed to going to bikram yoga with her her her which she's been wanting me to do for which she's been wanting me to do for which she's been wanting me to do for forever i was also running and all that forever i was also running and all that forever i was also running and all that regular cardio type [ __ ] but regular cardio type [ __ ] but regular cardio type [ __ ] but one of my injuries is is my knee one of my injuries is is my knee one of my injuries is is my knee and the pounding and smashing my and the pounding and smashing my and the pounding and smashing my meniscus meniscus meniscus just running miles wasn't something i just running miles wasn't something i just running miles wasn't something i could just do could just do could just do every single day for hours and hours and every single day for hours and hours and every single day for hours and hours and hours so the yoga is restorative and so the yoga is restorative and non-impactful and in a lot of ways as non-impactful and in a lot of ways as non-impactful and in a lot of ways as rehabilitative rehabilitative rehabilitative so if there was this form out there that
03:00so if there was this form out there that so if there was this form out there that would provide me with an intense workout would provide me with an intense workout would provide me with an intense workout made sense that i should do that and so a month or so ago maybe a little and so a month or so ago maybe a little more now i started going to hot yoga it was a great experience i'm planning it was a great experience i'm planning to keep doing it to keep doing it to keep doing it with some regularity it was not all that with some regularity it was not all that with some regularity it was not all that people had told me it was going to be people had told me it was going to be people had told me it was going to be people had told me it's this really hard people had told me it's this really hard people had told me it's this really hard workout workout workout and you're really not working out that and you're really not working out that and you're really not working out that hard hard hard at least with bikram you're doing uh at least with bikram you're doing uh at least with bikram you're doing uh more intense moves a lot of times and more intense moves a lot of times and more intense moves a lot of times and like vinyasa flows there's no downward like vinyasa flows there's no downward like vinyasa flows there's no downward dog dog dog there's there's no inversions there's no supporting your inversions there's no supporting your upper body upper body upper body or your whole body with just your arms or your whole body with just your arms or your whole body with just your arms but what you are doing is you're getting but what you are doing is you're getting but what you are doing is you're getting an incredibly thorough stretch through an incredibly thorough stretch through an incredibly thorough stretch through all of those important ranges of motion
04:00all of those important ranges of motion all of those important ranges of motion in your body in your body in your body and you are having to work your core and and you are having to work your core and and you are having to work your core and balance and stabilize and do weight balance and stabilize and do weight balance and stabilize and do weight bearing with your lower body the part that makes you feel exhausted the part that makes you feel exhausted is that is that is that you're in a room it's either 95 or 105 you're in a room it's either 95 or 105 you're in a room it's either 95 or 105 degrees maybe it's 110 i don't know degrees maybe it's 110 i don't know degrees maybe it's 110 i don't know you're in this hot room and you're just you're in this hot room and you're just you're in this hot room and you're just purging all of your electrolytes purging all of your electrolytes purging all of your electrolytes the classes last from normal bikram's 90 the classes last from normal bikram's 90 the classes last from normal bikram's 90 but they offer like more beginner but they offer like more beginner but they offer like more beginner classes classes classes or people on a tight schedule can do 60 or people on a tight schedule can do 60 or people on a tight schedule can do 60 minutes so 60 minutes 75 or 90 minutes minutes so 60 minutes 75 or 90 minutes minutes so 60 minutes 75 or 90 minutes in this really hot temperature going in this really hot temperature going in this really hot temperature going non-stop non-stop non-stop and you're not supposed to drink for the and you're not supposed to drink for the and you're not supposed to drink for the first part of it you don't drink any first part of it you don't drink any first part of it you don't drink any any liquid you're just flushing out all any liquid you're just flushing out all any liquid you're just flushing out all of your electrolytes and that's a huge drain on the system and that's a huge drain on the system that that requires that that requires that that requires some recovery it just isn't recovery some recovery it just isn't recovery some recovery it just isn't recovery that causes your muscles to like adapt
05:00that causes your muscles to like adapt that causes your muscles to like adapt and and and and improve cardiovascularly or and improve cardiovascularly or and improve cardiovascularly or aerobically i should say aerobically i should say aerobically i should say or like in terms of strength or or like in terms of strength or or like in terms of strength or explosion or volume explosion or volume explosion or volume muscle size and it's definitely meditative because and it's definitely meditative because the positions you're getting in are not the positions you're getting in are not the positions you're getting in are not easy easy easy especially if you're new to it and especially if you're new to it and especially if you're new to it and they're positions where you're they're positions where you're they're positions where you're intentionally supposed to intentionally supposed to intentionally supposed to progressively stretch harder and harder progressively stretch harder and harder progressively stretch harder and harder and harder as you keep doing it and harder as you keep doing it and harder as you keep doing it and for someone like me who has some and for someone like me who has some and for someone like me who has some areas in my body where it's very tight areas in my body where it's very tight areas in my body where it's very tight i'm really working i'm sweating and i'm really working i'm sweating and i'm really working i'm sweating and pulling so there's it's exhausting but it it so there's it's exhausting but it it isn't the same type of workout as fighting somebody or most likely fighting somebody or most likely doing crossfit unless you're like really doing crossfit unless you're like really doing crossfit unless you're like really shitty at crossfit and shitty at crossfit and shitty at crossfit and don't work very hard but people who are don't work very hard but people who are don't work very hard but people who are like working hard at crossfit like working hard at crossfit like working hard at crossfit or training for hard triathlons bikram or training for hard triathlons bikram or training for hard triathlons bikram yoga is
06:00yoga is yoga is nowhere near that but it is very hard nowhere near that but it is very hard nowhere near that but it is very hard it's mentally more difficult than in my it's mentally more difficult than in my it's mentally more difficult than in my opinion something like triathlon opinion something like triathlon opinion something like triathlon training training training or lifting weights for me it helped a lot because i wasn't for me it helped a lot because i wasn't needing to recover from hard training needing to recover from hard training needing to recover from hard training real training and so i was able to go do real training and so i was able to go do real training and so i was able to go do that pretty much every day that pretty much every day that pretty much every day and then also go run and then also go run and then also go run i made the weight i won the tournament i made the weight i won the tournament i made the weight i won the tournament all that worked out well i enjoy the experience of the hot yoga i enjoy the experience of the hot yoga and because i happened to be there in and because i happened to be there in and because i happened to be there in this hot room for an extended period of this hot room for an extended period of this hot room for an extended period of time time time it got me thinking what effect on it got me thinking what effect on it got me thinking what effect on like my heat shock proteins my growth like my heat shock proteins my growth like my heat shock proteins my growth hormone hormone hormone and my immune system what effect
07:00and my immune system what effect and my immune system what effect this hot yoga had because there's this hot yoga had because there's this hot yoga had because there's research right now circulating that research right now circulating that research right now circulating that being in a sauna for like 15 to 20 being in a sauna for like 15 to 20 being in a sauna for like 15 to 20 minutes minutes minutes improves all of those markers improves all of those markers improves all of those markers for human performance well-being and for human performance well-being and for human performance well-being and longevity while saunas and hot yoga and other while saunas and hot yoga and other heat type treatments have been around heat type treatments have been around heat type treatments have been around for centuries pop culture within america seems to have pop culture within america seems to have embraced embraced embraced this science star named rhonda patrick this science star named rhonda patrick this science star named rhonda patrick who i believe is a doctor but she's who i believe is a doctor but she's who i believe is a doctor but she's actually just a phd she's a researcher actually just a phd she's a researcher actually just a phd she's a researcher and she prevents things in a very and she prevents things in a very and she prevents things in a very stylish way kind of the same as josh axe stylish way kind of the same as josh axe stylish way kind of the same as josh axe where they where they where they they make supplements sound amazing they make supplements sound amazing they make supplements sound amazing because on rats or
08:00because on rats or because on rats or you know in a chemistry experiment they you know in a chemistry experiment they you know in a chemistry experiment they have some sort of effect have some sort of effect have some sort of effect but the reality is is most of these but the reality is is most of these but the reality is is most of these things don't things don't things don't do nearly what a drug or a medication do nearly what a drug or a medication do nearly what a drug or a medication can do and can do and can do and a lot of them in the end within a a lot of them in the end within a a lot of them in the end within a human's physiology and the number of human's physiology and the number of human's physiology and the number of cells that a human has cells that a human has cells that a human has they they don't do anything they're they they don't do anything they're they they don't do anything they're inconsequential they're a waste of time inconsequential they're a waste of time inconsequential they're a waste of time but she expounds on how great they are but she expounds on how great they are but she expounds on how great they are and she's constantly similar to joe and she's constantly similar to joe and she's constantly similar to joe rogan saying she has all sorts of rogan saying she has all sorts of rogan saying she has all sorts of problems problems problems like a hypochondriac if you will and like a hypochondriac if you will and like a hypochondriac if you will and all of these supplements and activities all of these supplements and activities all of these supplements and activities make it better make it better make it better and in her research she points to and in her research she points to and in her research she points to studies that show that studies that show that studies that show that heat shock proteins by using saunas heat shock proteins by using saunas heat shock proteins by using saunas are increased and the body has all of are increased and the body has all of are increased and the body has all of these these these immuno immuno-positive effects from immuno immuno-positive effects from immuno immuno-positive effects from adapting to the heat stress adapting to the heat stress adapting to the heat stress in doing the bikram yoga i thought to in doing the bikram yoga i thought to in doing the bikram yoga i thought to myself this has got to be the equivalent myself this has got to be the equivalent myself this has got to be the equivalent of when i go on a sauna for 15 or 20
09:00of when i go on a sauna for 15 or 20 of when i go on a sauna for 15 or 20 minutes minutes and i don't do that often i and i don't do that often i and i don't do that often i i do a lot of things in my day in my i do a lot of things in my day in my i do a lot of things in my day in my week to improve my recovery and my week to improve my recovery and my week to improve my recovery and my longevity longevity longevity and if it was really convenient i'd and if it was really convenient i'd and if it was really convenient i'd probably hop in a sauna probably hop in a sauna probably hop in a sauna several times a week but in terms of the several times a week but in terms of the several times a week but in terms of the hierarchy hierarchy hierarchy it usually is not something i take the it usually is not something i take the it usually is not something i take the time to do even though i do have access time to do even though i do have access time to do even though i do have access to a sauna this yoga was killing two birds with one this yoga was killing two birds with one stone though because i was stone though because i was stone though because i was rehabbing and stretching my body while i rehabbing and stretching my body while i rehabbing and stretching my body while i was there and was there and was there and when i had my experience of the injury when i had my experience of the injury when i had my experience of the injury and not being able to and not being able to and not being able to train for my matches it gave me train for my matches it gave me train for my matches it gave me an ability to burn some calories too i an ability to burn some calories too i an ability to burn some calories too i just would definitely not just would definitely not just would definitely not recommend doing bikram if you're like recommend doing bikram if you're like recommend doing bikram if you're like overweight and you're trying to do overweight and you're trying to do overweight and you're trying to do something to burn a lot of calories something to burn a lot of calories something to burn a lot of calories it's going to be a slow crawl i'm not it's going to be a slow crawl i'm not it's going to be a slow crawl i'm not saying i don't recommend you do bikram saying i don't recommend you do bikram saying i don't recommend you do bikram yoga or any yoga if you're overweight i yoga or any yoga if you're overweight i yoga or any yoga if you're overweight i think it'd be great for your
10:00think it'd be great for your think it'd be great for your your health but just don't expect it to your health but just don't expect it to your health but just don't expect it to melt calories off of you melt calories off of you melt calories off of you over time with controlled eating you over time with controlled eating you over time with controlled eating you could certainly lose a lot of weight so anyway i'm skeptical of i'm skeptical of anything that dr rhonda i'm skeptical of anything that dr rhonda patrick says patrick says patrick says because first of all she has patrick in because first of all she has patrick in because first of all she has patrick in her name and i'm skeptical of anyone her name and i'm skeptical of anyone her name and i'm skeptical of anyone that that that has patrick in their name and second of has patrick in their name and second of has patrick in their name and second of all all all from what i've learned about elite from what i've learned about elite from what i've learned about elite athletes athletes athletes most of the stuff that nerds say is most of the stuff that nerds say is most of the stuff that nerds say is really important really important really important is not stuff athletes elite athletes is not stuff athletes elite athletes is not stuff athletes elite athletes actually use actually use actually use like look at conor mcgregor right he like look at conor mcgregor right he like look at conor mcgregor right he hasn't been able to win a fight since he hasn't been able to win a fight since he hasn't been able to win a fight since he stopped training hard and now he just stopped training hard and now he just stopped training hard and now he just does all this science stuff and he does all this science stuff and he does all this science stuff and he pedals his like stupid mountain bike on pedals his like stupid mountain bike on pedals his like stupid mountain bike on the road with the road with the road with with no hands on his handlebars and with no hands on his handlebars and with no hands on his handlebars and wears like a heart monitor wears like a heart monitor wears like a heart monitor when you know triathletes and and guys when you know triathletes and and guys when you know triathletes and and guys who who who started high-intensity training to
11:00started high-intensity training to started high-intensity training to develop develop develop world-class cardiovascular aerobic world-class cardiovascular aerobic world-class cardiovascular aerobic ability ability ability in the octagon like nate diaz just get in the octagon like nate diaz just get in the octagon like nate diaz just get on a road bike if they're riding on the on a road bike if they're riding on the on a road bike if they're riding on the road or get on their mountain bike if road or get on their mountain bike if road or get on their mountain bike if they're mountain biking and [ __ ] ride they're mountain biking and [ __ ] ride they're mountain biking and [ __ ] ride for hours hard that's what actually creates the elite that's what actually creates the elite the elite [ __ ] the elite [ __ ] the elite [ __ ] not what nerds like to talk about is not what nerds like to talk about is not what nerds like to talk about is what's the best thing to do over an hour what's the best thing to do over an hour what's the best thing to do over an hour because most nerds are only going to because most nerds are only going to because most nerds are only going to work out for an hour work out for an hour work out for an hour i'm being general what i mean by that is i'm being general what i mean by that is i'm being general what i mean by that is most nerds most people who aren't most nerds most people who aren't most nerds most people who aren't aren't real who aren't serious about aren't real who aren't serious about aren't real who aren't serious about this stuff this stuff this stuff are going to pick an amount of time out are going to pick an amount of time out are going to pick an amount of time out of their day they're willing to do of their day they're willing to do of their day they're willing to do something and then try to get the something and then try to get the something and then try to get the maximum maximum maximum out of that time whereas people who are out of that time whereas people who are out of that time whereas people who are really committed really committed really committed people who are really in to whatever they're doing they're gonna tailor their life around they're gonna tailor their life around doing whatever it takes doing whatever it takes doing whatever it takes to get really good now i i moved to
12:00to get really good now i i moved to to get really good now i i moved to stockton stockton stockton and gave up my whole life a lot of a and gave up my whole life a lot of a and gave up my whole life a lot of a career i hated career i hated career i hated so that i could put whatever amount of so that i could put whatever amount of so that i could put whatever amount of time time gracie fighter put into training they're gracie fighter put into training they're gracie fighter put into training they're world-class ufc fighters world-class ufc fighters world-class ufc fighters not that i would become a world-class not that i would become a world-class not that i would become a world-class ufc fighter but i wanted to do the ufc fighter but i wanted to do the ufc fighter but i wanted to do the training training that would would uh allow me to that would would uh allow me to that would would uh allow me to understand what that was and allow me to understand what that was and allow me to understand what that was and allow me to be the best that i could be be the best that i could be be the best that i could be and i get out there and i had been doing and i get out there and i had been doing and i get out there and i had been doing 60 to 90 minute 60 to 90 minute 60 to 90 minute martial arts training sessions my whole martial arts training sessions my whole martial arts training sessions my whole whole martial arts life whole martial arts life whole martial arts life and you know now now we train for and you know now now we train for and you know now now we train for two three four hours and sometimes twice two three four hours and sometimes twice two three four hours and sometimes twice a day a day a day there's always training to be had and there's always training to be had and there's always training to be had and that's what it actually takes that's what it actually takes that's what it actually takes and i saw that and how much better i got and i saw that and how much better i got and i saw that and how much better i got than these guys who don't train that way than these guys who don't train that way than these guys who don't train that way and keep being told that they're they're and keep being told that they're they're and keep being told that they're they're tight when they're not as tight as they tight when they're not as tight as they tight when they're not as tight as they are are are and because they're on to patrick and i and because they're on to patrick and i and because they're on to patrick and i get it because as a chiropractor i used get it because as a chiropractor i used get it because as a chiropractor i used to sell people with fancy [ __ ] and
13:00to sell people with fancy [ __ ] and to sell people with fancy [ __ ] and claims all the time that claims all the time that claims all the time that wasn't going to be effective as a real wasn't going to be effective as a real wasn't going to be effective as a real medication or a real lifestyle change medication or a real lifestyle change medication or a real lifestyle change and i was fixated on correcting and i was fixated on correcting and i was fixated on correcting basically like fake problems i had basically like fake problems i had basically like fake problems i had because i didn't want to deal with my because i didn't want to deal with my because i didn't want to deal with my my real abuse and trauma and like mental my real abuse and trauma and like mental my real abuse and trauma and like mental [ __ ] so i was focused on [ __ ] so i was focused on [ __ ] so i was focused on how many supplements i could take and how many supplements i could take and how many supplements i could take and what might help me be what might help me be what might help me be you know 0.2 body fat leaner you know 0.2 body fat leaner you know 0.2 body fat leaner rather than just like getting mental rather than just like getting mental rather than just like getting mental control of myself and control of myself and control of myself and and eating properly and just being and eating properly and just being and eating properly and just being ripped you know ripped you know ripped you know um i get it i get the fixation um i get it i get the fixation um i get it i get the fixation and i i get also being a nerd and liking and i i get also being a nerd and liking and i i get also being a nerd and liking numbers and and liking doing numbers and and liking doing numbers and and liking doing things in a laboratory the reality is though the people at the the reality is though the people at the top level are not really buying this top level are not really buying this top level are not really buying this [ __ ] because i was doing the bikram and because i was doing the bikram and i was getting these regular blasts of i was getting these regular blasts of i was getting these regular blasts of hot air for 60 to 90 minutes i was
14:00hot air for 60 to 90 minutes i was hot air for 60 to 90 minutes i was curious how that lined up with her curious how that lined up with her curious how that lined up with her research research research in my mind i'm thinking okay this has in my mind i'm thinking okay this has in my mind i'm thinking okay this has got to be the equivalent of going in a got to be the equivalent of going in a got to be the equivalent of going in a sauna for 15 minutes sauna for 15 minutes sauna for 15 minutes i get that the sauna's hotter but you i get that the sauna's hotter but you i get that the sauna's hotter but you know the body's calibration know the body's calibration know the body's calibration and on off switches tend to work with and on off switches tend to work with and on off switches tend to work with without that much nuance meaning if the without that much nuance meaning if the without that much nuance meaning if the core temperature of the body gets core temperature of the body gets core temperature of the body gets too high then it just starts doing stuff too high then it just starts doing stuff too high then it just starts doing stuff to cool it off to cool it off to cool it off and it cools off until the core and it cools off until the core and it cools off until the core temperature is proper it doesn't like temperature is proper it doesn't like temperature is proper it doesn't like cool off less hard if the temperature is cool off less hard if the temperature is cool off less hard if the temperature is only five degrees over what the core only five degrees over what the core only five degrees over what the core temperature is no it's trying to get temperature is no it's trying to get temperature is no it's trying to get back to homeostasis so i start looking at research and so i start looking at research and you know there's a little to no real you know there's a little to no real you know there's a little to no real research research on what happens to humans and their heat on what happens to humans and their heat on what happens to humans and their heat shock proteins shock proteins shock proteins when they go in saunas i certainly wouldn't be uh proclaiming
15:00i certainly wouldn't be uh proclaiming the type of [ __ ] that she has proclaimed the type of [ __ ] that she has proclaimed the type of [ __ ] that she has proclaimed about saunas if it was about saunas if it was about saunas if it was for someone's actual health and for someone's actual health and for someone's actual health and performance versus youtube views performance versus youtube views performance versus youtube views and podcast guest spots because all the and podcast guest spots because all the and podcast guest spots because all the stuff is on rats and it's stuff is on rats and it's stuff is on rats and it's it's not really in a sauna maybe i'm it's not really in a sauna maybe i'm it's not really in a sauna maybe i'm missing a study but missing a study but missing a study but i use pubmed which is like the gold i use pubmed which is like the gold i use pubmed which is like the gold standard aggregator standard aggregator standard aggregator of real peer-reviewed research of real peer-reviewed research of real peer-reviewed research and the only stuff i came up with that and the only stuff i came up with that and the only stuff i came up with that showed these true benefits of showed these true benefits of showed these true benefits of increasing like heat shock response and increasing like heat shock response and increasing like heat shock response and growth hormone response was growth hormone response was growth hormone response was was in rats and it wasn't a sauna it was was in rats and it wasn't a sauna it was was in rats and it wasn't a sauna it was just with just with just with elevated temperature i believe 108 elevated temperature i believe 108 elevated temperature i believe 108 degrees degrees degrees was like the the newest most most high quality study and under that and under the parameters and under that and under the parameters of the research that is of the research that is of the research that is out there going to bikram would do the out there going to bikram would do the out there going to bikram would do the exact same thing
16:00exact same thing exact same thing most likely so it's sitting in a hot tub most likely so it's sitting in a hot tub most likely so it's sitting in a hot tub for an extended period of time like 30 for an extended period of time like 30 for an extended period of time like 30 40 minutes 40 minutes 40 minutes a truly hot tub but you know if you're a truly hot tub but you know if you're a truly hot tub but you know if you're you're hanging out outside in the summer you're hanging out outside in the summer you're hanging out outside in the summer or the winter and you've got a hot tub or the winter and you've got a hot tub or the winter and you've got a hot tub that really gets hot that really gets hot that really gets hot you could get some health benefits by you could get some health benefits by you could get some health benefits by chilling in there chilling in there chilling in there and you know doing what you do i'm not and you know doing what you do i'm not and you know doing what you do i'm not saying you should drink a beer because i saying you should drink a beer because i saying you should drink a beer because i would dehydrate you but i know plenty of would dehydrate you but i know plenty of would dehydrate you but i know plenty of people like to drink while they're in a people like to drink while they're in a people like to drink while they're in a sauna sauna sauna maybe you could just smoke a joint or maybe you could just smoke a joint or maybe you could just smoke a joint or take an edible or take an edible or take an edible or drink some water or some electrolytes drink some water or some electrolytes drink some water or some electrolytes while you're there but while you're there but while you're there but under the the parameters of the research under the the parameters of the research under the the parameters of the research that's been done that's been done that's been done hot yoga sauna hot tub hot yoga sauna hot tub hot yoga sauna hot tub going for a run in weather over 100 going for a run in weather over 100 going for a run in weather over 100 degrees in an arizona or a nevada degrees in an arizona or a nevada degrees in an arizona or a nevada or a florida or a a california at times or a florida or a a california at times or a florida or a a california at times would do the exact same thing now would do the exact same thing now would do the exact same thing now people who are doing rigorous training people who are doing rigorous training people who are doing rigorous training like my fighter friends like my fighter friends like my fighter friends might be better sitting in a sauna
17:00might be better sitting in a sauna might be better sitting in a sauna because they can do it for less time because they can do it for less time because they can do it for less time and they can get those benefits and they and they can get those benefits and they and they can get those benefits and they might be too tired might be too tired might be too tired to then go be doing yoga for an hour to then go be doing yoga for an hour to then go be doing yoga for an hour after doing six hours of martial arts after doing six hours of martial arts after doing six hours of martial arts training training that makes total sense but for someone that makes total sense but for someone that makes total sense but for someone who who lacks fitness and lacks fitness and lacks fitness and isn't doing enough exercise in the first isn't doing enough exercise in the first isn't doing enough exercise in the first place it would be really place it would be really place it would be really romantic it would be exciting for you to romantic it would be exciting for you to romantic it would be exciting for you to say oh this sauna is going to increase say oh this sauna is going to increase say oh this sauna is going to increase my my my my growth hormone and it's going to have my growth hormone and it's going to have my growth hormone and it's going to have all these great benefits for me so i'm all these great benefits for me so i'm all these great benefits for me so i'm gonna make time to do that and you know gonna make time to do that and you know gonna make time to do that and you know what i'm not gonna go for my run because what i'm not gonna go for my run because what i'm not gonna go for my run because my run my run my run no you should definitely go for your run no you should definitely go for your run no you should definitely go for your run you should not make an excuse to use a you should not make an excuse to use a you should not make an excuse to use a sauna if you're not doing the physical sauna if you're not doing the physical sauna if you're not doing the physical activity activity activity what's great about the bikram is you get what's great about the bikram is you get what's great about the bikram is you get the physical activity you get the physical activity you get the physical activity you get restorative work you get restorative work you get restorative work you get mobility training if you sit at a desk mobility training if you sit at a desk mobility training if you sit at a desk all the time you all the time you all the time you you if you want to have like optimal you if you want to have like optimal you if you want to have like optimal health you've got to do range of motion health you've got to do range of motion health you've got to do range of motion and mobility training and stretching
18:00and mobility training and stretching and mobility training and stretching and then you get the benefits of the and then you get the benefits of the and then you get the benefits of the growth hormone and the heat shock growth hormone and the heat shock growth hormone and the heat shock protein and the immuno protein and the immuno protein and the immuno immuno-responsive effects like positive immuno-responsive effects like positive immuno-responsive effects like positive boost to your immune system there has been a real study on bikram there has been a real study on bikram yoga yoga yoga that looked at not only bikram hot yoga that looked at not only bikram hot yoga that looked at not only bikram hot yoga but looked at regular yoga but looked at regular yoga but looked at regular yoga and on humans after 12 sessions and on humans after 12 sessions and on humans after 12 sessions of yoga there were adaptive of yoga there were adaptive of yoga there were adaptive um and so this relates to the heat shock um and so this relates to the heat shock um and so this relates to the heat shock proteins proteins proteins which cause your body to have a stress which cause your body to have a stress which cause your body to have a stress adaption response adaption response adaption response which is good for your immune system and which is good for your immune system and which is good for your immune system and good for your cardiovascular system good for your cardiovascular system good for your cardiovascular system there was an improvement doing hot yoga there was an improvement doing hot yoga there was an improvement doing hot yoga it didn't work with non-hot yoga and in both it appeared that um and in both it appeared that um brain health and cardiovascular benefits
19:00brain health and cardiovascular benefits brain health and cardiovascular benefits did appear just by doing yoga but the did appear just by doing yoga but the did appear just by doing yoga but the actual actual actual immune growth response came from doing immune growth response came from doing immune growth response came from doing the hot yoga the hot yoga the hot yoga so it it is more productive than just so it it is more productive than just so it it is more productive than just doing regular yoga if you're trying to doing regular yoga if you're trying to doing regular yoga if you're trying to hit all these different parameters of hit all these different parameters of hit all these different parameters of therapies that you can do therapies that you can do therapies that you can do now something that people should think now something that people should think now something that people should think about because about because about because they get confused and different they get confused and different they get confused and different companies that want to profit off of companies that want to profit off of companies that want to profit off of saunas and then like cryotherapy saunas and then like cryotherapy saunas and then like cryotherapy purposely don't explain this but purposely don't explain this but purposely don't explain this but you want to look at heat the sauna yoga you want to look at heat the sauna yoga you want to look at heat the sauna yoga as as as something that is recovery based and something that is recovery based and something that is recovery based and ongoing ongoing ongoing so just doing it when you're healthy so just doing it when you're healthy so just doing it when you're healthy will help your longevity right that will help your longevity right that will help your longevity right that that's what that's what that's what having healthy amounts of growth hormone having healthy amounts of growth hormone having healthy amounts of growth hormone really does it helps you maintain your really does it helps you maintain your really does it helps you maintain your physical structure physical structure physical structure for longer that's why people like for longer that's why people like for longer that's why people like sylvester stallone sylvester stallone sylvester stallone have attributed being able to look like have attributed being able to look like have attributed being able to look like he does
20:00he does he does into his 70s to not only consistently into his 70s to not only consistently into his 70s to not only consistently working out but working out but working out but growth hormone which has allowed him to growth hormone which has allowed him to growth hormone which has allowed him to maintain maintain maintain the health of his tendons and ligaments the health of his tendons and ligaments the health of his tendons and ligaments and joints and muscles so that he can and joints and muscles so that he can and joints and muscles so that he can keep working out keep working out keep working out and give him the vitality to do so and and give him the vitality to do so and and give him the vitality to do so and give him the benefits from the working give him the benefits from the working give him the benefits from the working out out out whereas you take a normal 80 year old whereas you take a normal 80 year old whereas you take a normal 80 year old guy and he can do all the bench presses guy and he can do all the bench presses guy and he can do all the bench presses he wants he's never going to build a he wants he's never going to build a he wants he's never going to build a significant chest significant chest significant chest it's too late because he lacks in the it's too late because he lacks in the it's too late because he lacks in the testosterone and the growth hormone so cryotherapy would be something where so cryotherapy would be something where you're trying to you're trying to you're trying to intensely recover from something intensely recover from something intensely recover from something dramatic dramatic dramatic the basic manifestation of how cro or the basic manifestation of how cro or the basic manifestation of how cro or the basic presentation the basic presentation the basic presentation the basic presentation of how the basic presentation of how the basic presentation of how cryotherapy works is cryotherapy works is cryotherapy works is your body has to maintain a core your body has to maintain a core your body has to maintain a core temperature so you get in a space that's temperature so you get in a space that's temperature so you get in a space that's really really cold and you can really really cold and you can really really cold and you can accomplish the exact same thing with an accomplish the exact same thing with an accomplish the exact same thing with an ice bath ice bath ice bath you get in there and all of a sudden the you get in there and all of a sudden the you get in there and all of a sudden the body starts freezing body starts freezing body starts freezing and it needs to take the warmer
21:00and it needs to take the warmer and it needs to take the warmer peripheral blood and it wants to put peripheral blood and it wants to put peripheral blood and it wants to put that that in your organs it wants to route it in your organs it wants to route it in your organs it wants to route it towards your core so you can maintain towards your core so you can maintain towards your core so you can maintain that core temperature that core temperature that core temperature and in doing so especially if you've had and in doing so especially if you've had and in doing so especially if you've had a fresh injury or you've just had a a fresh injury or you've just had a a fresh injury or you've just had a really intense workout and your body's really intense workout and your body's really intense workout and your body's broken down broken down broken down you've got all sorts of inflammatory you've got all sorts of inflammatory you've got all sorts of inflammatory mediators and metabolic byproducts mediators and metabolic byproducts mediators and metabolic byproducts in the blood in your periphery like say in the blood in your periphery like say in the blood in your periphery like say you just did a huge you just did a huge you just did a huge arm workout or you're just fighting arm workout or you're just fighting arm workout or you're just fighting someone and took a lot of leg kicks someone and took a lot of leg kicks someone and took a lot of leg kicks you've got all all of that junk in your you've got all all of that junk in your you've got all all of that junk in your legs or your arms legs or your arms legs or your arms and it's going to take that warmer blood and it's going to take that warmer blood and it's going to take that warmer blood and bring it into your core and bring it into your core and bring it into your core and exchange it with the cooler core and exchange it with the cooler core and exchange it with the cooler core blood blood blood which will end up in the periphery and which will end up in the periphery and which will end up in the periphery and by doing that you filter out all that by doing that you filter out all that by doing that you filter out all that nasty stuff and you recalibrate your nasty stuff and you recalibrate your nasty stuff and you recalibrate your body's body's body's response to the stress your your body's response to the stress your your body's response to the stress your your body's recovery response recovery response recovery response and so instead of freaking out and and so instead of freaking out and and so instead of freaking out and causing too much inflammation in a place causing too much inflammation in a place causing too much inflammation in a place where say you took a lot of leg where say you took a lot of leg where say you took a lot of leg kicks it just reassesses the situation kicks it just reassesses the situation kicks it just reassesses the situation and just adds more inflammation to where
22:00and just adds more inflammation to where and just adds more inflammation to where it needs but not it needs but not it needs but not unnecessarily so and we know that with unnecessarily so and we know that with unnecessarily so and we know that with chronic injury and stuff like that the chronic injury and stuff like that the chronic injury and stuff like that the body will develop body will develop body will develop unnecessary amounts of inflammatory unnecessary amounts of inflammatory unnecessary amounts of inflammatory inflammatory markers inflammatory markers inflammatory markers and that results in things like and that results in things like and that results in things like arthritis or arthritis or arthritis or delayed healing so you want to use cold delayed healing so you want to use cold delayed healing so you want to use cold stuff when you've got to recover from an stuff when you've got to recover from an stuff when you've got to recover from an incident incident incident and you want to use the hot stuff as and you want to use the hot stuff as and you want to use the hot stuff as ongoing wellness ongoing wellness ongoing wellness promotes circulation it promotes growth promotes circulation it promotes growth promotes circulation it promotes growth hormone it promotes hormone it promotes hormone it promotes the adaptations it approach pro the adaptations it approach pro the adaptations it approach pro promotes the heat shock proteins and it promotes the heat shock proteins and it promotes the heat shock proteins and it also promotes your body's also promotes your body's also promotes your body's own regulation right like you know a lot own regulation right like you know a lot own regulation right like you know a lot of overweight people for example or of overweight people for example or of overweight people for example or people who say that they uh people who say that they uh people who say that they uh have have thyroid issues or blood sugar have have thyroid issues or blood sugar have have thyroid issues or blood sugar issues will get really hot issues will get really hot issues will get really hot um and it's like only 90 degrees outside um and it's like only 90 degrees outside um and it's like only 90 degrees outside or 80 degrees and this is too hot for me or 80 degrees and this is too hot for me or 80 degrees and this is too hot for me and they just start sweating and they're and they just start sweating and they're and they just start sweating and they're embarrassed and it's stressful embarrassed and it's stressful embarrassed and it's stressful well if you constantly put yourself in well if you constantly put yourself in well if you constantly put yourself in an uncomfortably hot position then your
23:00an uncomfortably hot position then your an uncomfortably hot position then your body adapts and doesn't freak out so body adapts and doesn't freak out so body adapts and doesn't freak out so much you don't much you don't much you don't sweat quite as much because it's used to sweat quite as much because it's used to sweat quite as much because it's used to maintaining your body in this maintaining your body in this maintaining your body in this extremely hot place extremely hot place extremely hot place whether that be a sauna or a hot yoga whether that be a sauna or a hot yoga whether that be a sauna or a hot yoga room or the street while you're running room or the street while you're running room or the street while you're running midday midday midday and over 100 degree temperature and over 100 degree temperature and over 100 degree temperature [Music] so i just thought it was interesting so i just thought it was interesting because i had just assumed that the because i had just assumed that the because i had just assumed that the research that i kept hearing rhonda research that i kept hearing rhonda research that i kept hearing rhonda patrick talk about was done patrick talk about was done patrick talk about was done you know massively through university on you know massively through university on you know massively through university on a lot of humans where they were looking a lot of humans where they were looking a lot of humans where they were looking at heat shock proteins and at heat shock proteins and at heat shock proteins and growth hormone response and and it's not growth hormone response and and it's not growth hormone response and and it's not she just she just she just appears to have extrapolated most of the appears to have extrapolated most of the appears to have extrapolated most of the information from rat studies which is information from rat studies which is information from rat studies which is great great great extrapolating information from rats extrapolating information from rats extrapolating information from rats works really well works really well works really well to be honest um but the way to be honest um but the way to be honest um but the way something in a controlled cage or something in a controlled cage or something in a controlled cage or controlled test tube affects a rat is controlled test tube affects a rat is controlled test tube affects a rat is very different from the much more very different from the much more very different from the much more complex and robust complex and robust complex and robust human system that's okay i think that moral of the
24:00that's okay i think that moral of the story is it's good story is it's good story is it's good to get in something hot on a regular to get in something hot on a regular to get in something hot on a regular basis basis basis for an extended period of time and it's for an extended period of time and it's for an extended period of time and it's probably good to probably good to probably good to take things like ice baths with some take things like ice baths with some take things like ice baths with some regularity especially if you are regularity especially if you are regularity especially if you are working out really really hard if you're working out really really hard if you're working out really really hard if you're not working out really really hard not working out really really hard not working out really really hard whatever's happening through cryotherapy whatever's happening through cryotherapy whatever's happening through cryotherapy or an ice bath is mostly in your head or an ice bath is mostly in your head or an ice bath is mostly in your head because there's nothing for that sort of because there's nothing for that sort of because there's nothing for that sort of immune and immune and immune and stress response to be responding to stress response to be responding to stress response to be responding to without true without true without true like being truly beat up but back to the heat you shouldn't feel but back to the heat you shouldn't feel like it's necessary to go get a sauna like it's necessary to go get a sauna like it's necessary to go get a sauna and for most people they would probably and for most people they would probably and for most people they would probably be more productive be more productive be more productive going to hot yoga where they're also going to hot yoga where they're also going to hot yoga where they're also getting the movement practice rather getting the movement practice rather getting the movement practice rather than just continuing to sit in the sauna than just continuing to sit in the sauna than just continuing to sit in the sauna if you are somebody who's training if you are somebody who's training if you are somebody who's training really really hard and just looking for really really hard and just looking for really really hard and just looking for some sort of some sort of some sort of easy benefit or easy way to get the easy benefit or easy way to get the easy benefit or easy way to get the benefits the sauna might
25:00benefits the sauna might benefits the sauna might might work well for you what you might work well for you what you might work well for you what you definitely want to do with any of them definitely want to do with any of them definitely want to do with any of them is you want to make sure that you is you want to make sure that you is you want to make sure that you recover with electrolytes that you recover with electrolytes that you recover with electrolytes that you recover you rehydrate recover you rehydrate recover you rehydrate you don't spend any time being drained you don't spend any time being drained you don't spend any time being drained like that and while it might like that and while it might like that and while it might feel like you've worked out really hard feel like you've worked out really hard feel like you've worked out really hard at bikram at bikram at bikram don't give yourself so much credit you don't give yourself so much credit you don't give yourself so much credit you actually haven't had that hard of a actually haven't had that hard of a actually haven't had that hard of a caloric workout you've just purged caloric workout you've just purged caloric workout you've just purged yourself yourself yourself and so the quicker you get that the and so the quicker you get that the and so the quicker you get that the fluid back in your body fluid back in your body fluid back in your body the quicker you can know what your real the quicker you can know what your real the quicker you can know what your real weight is and realize you're not losing weight is and realize you're not losing weight is and realize you're not losing that much weight but also the quicker that much weight but also the quicker that much weight but also the quicker you can you can you can really start recovering and get ready really start recovering and get ready really start recovering and get ready for your next workout for your next workout for your next workout so be mindful of that hack if you just so be mindful of that hack if you just so be mindful of that hack if you just try and sip some water and have a little try and sip some water and have a little try and sip some water and have a little snack right after you've done bikram snack right after you've done bikram snack right after you've done bikram yoga you're going to yoga you're going to yoga you're going to feel like you're having a hard time feel like you're having a hard time feel like you're having a hard time recovering but it's just because your recovering but it's just because your recovering but it's just because your body's body's still waiting on you to supply it with still waiting on you to supply it with still waiting on you to supply it with more electrolytes we're talking more electrolytes we're talking more electrolytes we're talking calcium magnesium potassium sodium calcium magnesium potassium sodium calcium magnesium potassium sodium sodium is a big one that people think sodium is a big one that people think sodium is a big one that people think they need to avoid they need to avoid they need to avoid and then you've got like your trace ones and then you've got like your trace ones and then you've got like your trace ones like chloride and zinc
26:00the big ones potassium magnesium the big ones potassium magnesium sodium calcium are what you want to sodium calcium are what you want to sodium calcium are what you want to focus on and there are a lot of focus on and there are a lot of focus on and there are a lot of low calorie electrolyte replenishers low calorie electrolyte replenishers low calorie electrolyte replenishers that you can use that you can use that you can use or you can use something like a liquid or you can use something like a liquid or you can use something like a liquid iv if you're not iv if you're not iv if you're not overweight where it's got a little bit overweight where it's got a little bit overweight where it's got a little bit of sugar but is probably of sugar but is probably of sugar but is probably slightly more effective at hydrating you thought all that was interesting i thought all that was interesting i thought i would share it this podcast thought i would share it this podcast thought i would share it this podcast isn't a joke even though i i probably isn't a joke even though i i probably isn't a joke even though i i probably made a couple little jokes in it but made a couple little jokes in it but made a couple little jokes in it but i'm really just talking about the i'm really just talking about the i'm really just talking about the research that i went through and uh research that i went through and uh research that i went through and uh i hope that it helps you in handling i hope that it helps you in handling i hope that it helps you in handling your own wellness your own wellness your own wellness fitness and recovery subscribe to the patrick ealey podcast subscribe to the patrick ealey podcast on on on itunes or spotify you can also check
27:00itunes or spotify you can also check itunes or spotify you can also check versions of the episode out on youtube versions of the episode out on youtube versions of the episode out on youtube some are in video some are not some are in video some are not some are in video some are not you can subscribe to the patrick ely you can subscribe to the patrick ely you can subscribe to the patrick ely youtube channel there too youtube channel there too youtube channel there too i don't put as much stuff on there i i don't put as much stuff on there i i don't put as much stuff on there i just know that just know that just know that if you want as many people to hear your if you want as many people to hear your if you want as many people to hear your podcast as possible it needs to be podcast as possible it needs to be podcast as possible it needs to be available on youtube available on youtube available on youtube and you can also check out my nfts using and you can also check out my nfts using and you can also check out my nfts using my social media my social media my social media profile links for profile links for profile links for nfts that both help rescue animals nfts that both help rescue animals nfts that both help rescue animals dog shelters and nfts that support the dog shelters and nfts that support the dog shelters and nfts that support the podcast they're on openc and like i said podcast they're on openc and like i said podcast they're on openc and like i said the links the links the links are in my bios on my social media like are in my bios on my social media like are in my bios on my social media like the link trees just click those and the link trees just click those and the link trees just click those and you can get right there and then the you can get right there and then the you can get right there and then the links are also usually in the links are also usually in the links are also usually in the show episode notes thank you for supporting and i'll catch thank you for supporting and i'll catch you later