Cold Exposure for APOE4 The Uncomfortable Truth About Ice Baths and Brain Health
00:00Do you know the uncomfortable truth Do you know the uncomfortable truth about code therapy? Well, most people about code therapy? Well, most people about code therapy? Well, most people are doing it for the wrong reasons. But are doing it for the wrong reasons. But are doing it for the wrong reasons. But if you are an employee for carrier, you if you are an employee for carrier, you if you are an employee for carrier, you might be doing it for the right reasons might be doing it for the right reasons might be doing it for the right reasons without even knowing. Everyone is without even knowing. Everyone is without even knowing. Everyone is talking [music] about cold plunges, for talking [music] about cold plunges, for talking [music] about cold plunges, for recovery, for inflammation, from mental recovery, for inflammation, from mental recovery, for inflammation, from mental toughness. But here's what nobody is toughness. But here's what nobody is toughness. But here's what nobody is talking [music] about. Your AOE4 talking [music] about. Your AOE4 talking [music] about. Your AOE4 genotype creates specific metabolic genotype creates specific metabolic genotype creates specific metabolic vulnerabilities that cold exposure vulnerabilities that cold exposure vulnerabilities that cold exposure happens to target with remarkable happens to target with remarkable happens to target with remarkable precision. So if you're any poor precision. So if you're any poor precision. So if you're any poor carrier, your brain has trouble using carrier, your brain has trouble using carrier, your brain has trouble using glucose for fuel. Your mitochondria glucose for fuel. Your mitochondria glucose for fuel. Your mitochondria aren't working as efficiently as they aren't working as efficiently as they aren't working as efficiently as they should, and your immune system is biased should, and your immune system is biased should, and your immune system is biased towards inflammation. These are towards inflammation. These are towards inflammation. These are biological realities written into our biological realities written into our biological realities written into our DNA and cold exposure. Well, it DNA and cold exposure. Well, it DNA and cold exposure. Well, it activates metabolic pathways that activates metabolic pathways that activates metabolic pathways that address every single one of these address every single one of these address every single one of these vulnerabilities. In the next 15 minutes, vulnerabilities. In the next 15 minutes, vulnerabilities. In the next 15 minutes, you are going to learn why your AP4
01:00you are going to learn why your AP4 you are going to learn why your AP4 biology makes cold exposure particularly biology makes cold exposure particularly biology makes cold exposure particularly relevant. The research showing what cold relevant. The research showing what cold relevant. The research showing what cold does to inflammation, metabolism, and does to inflammation, metabolism, and does to inflammation, metabolism, and brain health. The exact protocol, 11 brain health. The exact protocol, 11 brain health. The exact protocol, 11 minutes per week, specific temperature minutes per week, specific temperature minutes per week, specific temperature ranges and progression timeline. And ranges and progression timeline. And ranges and progression timeline. And critically, as always, the safety critically, as always, the safety critically, as always, the safety considerations because Apo4 also considerations because Apo4 also considerations because Apo4 also increases your cardiovascular risk by 30 increases your cardiovascular risk by 30 increases your cardiovascular risk by 30 to 45%. By the end of this video, you'll to 45%. By the end of this video, you'll to 45%. By the end of this video, you'll know exactly what to do this week to know exactly what to do this week to know exactly what to do this week to start implementing this protocol safely start implementing this protocol safely start implementing this protocol safely because I know you got tons of because I know you got tons of because I know you got tons of information out there. You are reading, information out there. You are reading, information out there. You are reading, you are watching YouTube videos, you are watching YouTube videos, you are watching YouTube videos, listening to podcast. What matters is if listening to podcast. What matters is if listening to podcast. What matters is if you implement this. Information is you implement this. Information is you implement this. Information is great. Implementation is way better. So great. Implementation is way better. So great. Implementation is way better. So in these videos I want to give you a in these videos I want to give you a in these videos I want to give you a stepbystep guide to start implementing stepbystep guide to start implementing stepbystep guide to start implementing it if not today at least this week all it if not today at least this week all it if not today at least this week all of these protocols. Let's get started. of these protocols. Let's get started. of these protocols. Let's get started. Hi my name is Dr. Kevin Tran. I'm a
02:00Hi my name is Dr. Kevin Tran. I'm a Hi my name is Dr. Kevin Tran. I'm a doctor of pharmacy and an employee for doctor of pharmacy and an employee for doctor of pharmacy and an employee for far carrier. I've spent the last year far carrier. I've spent the last year far carrier. I've spent the last year building the Phoenix community building the Phoenix community building the Phoenix community specifically for people like us people specifically for people like us people specifically for people like us people who refuse to accept our genetic risk as who refuse to accept our genetic risk as who refuse to accept our genetic risk as genetic destiny. And when I started genetic destiny. And when I started genetic destiny. And when I started researching cold exposure, I wasn't researching cold exposure, I wasn't researching cold exposure, I wasn't looking for another biohacking trend. I looking for another biohacking trend. I looking for another biohacking trend. I was looking for interventions with was looking for interventions with was looking for interventions with mechanistic support for specific mechanistic support for specific mechanistic support for specific biology. And what I found surprised me. biology. And what I found surprised me. biology. And what I found surprised me. Let's dive into the science. Here's what Let's dive into the science. Here's what Let's dive into the science. Here's what we know about Apo4 and metabolism. A we know about Apo4 and metabolism. A we know about Apo4 and metabolism. A 2018 study in the Journal of 2018 study in the Journal of 2018 study in the Journal of Neuroscience found that brains Neuroscience found that brains Neuroscience found that brains expressing Apo4 displayed the most expressing Apo4 displayed the most expressing Apo4 displayed the most deficient profile on glucose uptake and deficient profile on glucose uptake and deficient profile on glucose uptake and metabolism. Specifically, ApoE4 brains metabolism. Specifically, ApoE4 brains metabolism. Specifically, ApoE4 brains show reduced expression of glucose show reduced expression of glucose show reduced expression of glucose transporters, which are the proteins transporters, which are the proteins transporters, which are the proteins that shuttle glucose into your neurons, that shuttle glucose into your neurons, that shuttle glucose into your neurons, and hexokinases, which are the gateway and hexokinases, which are the gateway and hexokinases, which are the gateway enzymes that allow cells to actually use enzymes that allow cells to actually use enzymes that allow cells to actually use that glucose. A 2025 review in nature that glucose. A 2025 review in nature that glucose. A 2025 review in nature translational psychiatry, confirmed that translational psychiatry, confirmed that translational psychiatry, confirmed that even in young Apo4 carriers with no
03:00even in young Apo4 carriers with no even in young Apo4 carriers with no signs of dementia, Apo4 is associated signs of dementia, Apo4 is associated signs of dementia, Apo4 is associated with reduced neuronoglucose utilization with reduced neuronoglucose utilization with reduced neuronoglucose utilization reflecting altered mitochondrial reflecting altered mitochondrial reflecting altered mitochondrial activity. This isn't something that activity. This isn't something that activity. This isn't something that happens when you are 80. It's something happens when you are 80. It's something happens when you are 80. It's something happening in your brain right now, no happening in your brain right now, no happening in your brain right now, no matter your age. So, what does this mean matter your age. So, what does this mean matter your age. So, what does this mean for your daily life? That afternoon for your daily life? That afternoon for your daily life? That afternoon brain fog, you know, the difficulty brain fog, you know, the difficulty brain fog, you know, the difficulty concentrating after lunch, the sense concentrating after lunch, the sense concentrating after lunch, the sense that your brain just isn't firing on all that your brain just isn't firing on all that your brain just isn't firing on all cylinders, you are not imagining it. cylinders, you are not imagining it. cylinders, you are not imagining it. Your neurons are literally struggling to Your neurons are literally struggling to Your neurons are literally struggling to extract energy from glucose. And when extract energy from glucose. And when extract energy from glucose. And when your brain can access fuel efficiently, your brain can access fuel efficiently, your brain can access fuel efficiently, everything else suffers. memory everything else suffers. memory everything else suffers. memory consolidation, decision making, consolidation, decision making, consolidation, decision making, emotional regulation. But here's the emotional regulation. But here's the emotional regulation. But here's the critical part. It creates a metabolic critical part. It creates a metabolic critical part. It creates a metabolic vulnerability that can actually be vulnerability that can actually be vulnerability that can actually be targeted. So cold exposure, it activates targeted. So cold exposure, it activates targeted. So cold exposure, it activates brown adipio tissue, which is called brown adipio tissue, which is called brown adipio tissue, which is called bat, which is metabolically active fat bat, which is metabolically active fat bat, which is metabolically active fat that burns glucose for heat. A 2015 that burns glucose for heat. A 2015 that burns glucose for heat. A 2015 study in diabetes journal by Hansen and
04:00study in diabetes journal by Hansen and study in diabetes journal by Hansen and colleagues showed that just 10 days of colleagues showed that just 10 days of colleagues showed that just 10 days of cold acclimation resulted in increase in cold acclimation resulted in increase in cold acclimation resulted in increase in glucose uptake in brown fat. Another glucose uptake in brown fat. Another glucose uptake in brown fat. Another study by Lee and colleagues in 2014 study by Lee and colleagues in 2014 study by Lee and colleagues in 2014 found that healthy men exposed to mild found that healthy men exposed to mild found that healthy men exposed to mild cold in whole body insulin sensitivity cold in whole body insulin sensitivity cold in whole body insulin sensitivity during cold exposure. So here's your during cold exposure. So here's your during cold exposure. So here's your action item. Your brain can't use action item. Your brain can't use action item. Your brain can't use glucose efficiently because of Apo4. glucose efficiently because of Apo4. glucose efficiently because of Apo4. Cold exposure creates an alternative Cold exposure creates an alternative Cold exposure creates an alternative metabolic sync that pulls glucose out of metabolic sync that pulls glucose out of metabolic sync that pulls glucose out of circulation and improves insulin circulation and improves insulin circulation and improves insulin sensitivity systemwide. This may help sensitivity systemwide. This may help sensitivity systemwide. This may help compensate for your brain's glucose compensate for your brain's glucose compensate for your brain's glucose metabolism deficit. Now, let's talk metabolism deficit. Now, let's talk metabolism deficit. Now, let's talk about inflammation. 8.4 doesn't just about inflammation. 8.4 doesn't just about inflammation. 8.4 doesn't just affect your metabolism. It fundamentally affect your metabolism. It fundamentally affect your metabolism. It fundamentally changes how your immune system responds changes how your immune system responds changes how your immune system responds to stress. A 2021 study in nutrients by to stress. A 2021 study in nutrients by to stress. A 2021 study in nutrients by Caravalo Wells showed that the magnitude Caravalo Wells showed that the magnitude Caravalo Wells showed that the magnitude of IL6 increase IL6 is a key of IL6 increase IL6 is a key of IL6 increase IL6 is a key inflammatory cytoine that you can inflammatory cytoine that you can inflammatory cytoine that you can measure during a blood test after a measure during a blood test after a measure during a blood test after a highfat meal was significantly higher in highfat meal was significantly higher in highfat meal was significantly higher in Apo4 carriers than Apo3 carriers. And a Apo4 carriers than Apo3 carriers. And a Apo4 carriers than Apo3 carriers. And a 2025 study in natural medicine found 2025 study in natural medicine found 2025 study in natural medicine found that Apo4 is associated with a systemic
05:00that Apo4 is associated with a systemic that Apo4 is associated with a systemic pro-inflammatory signature. The authors pro-inflammatory signature. The authors pro-inflammatory signature. The authors of that paper found enrichment in of that paper found enrichment in of that paper found enrichment in pro-inflammatory immune cells including pro-inflammatory immune cells including pro-inflammatory immune cells including monocytes, te- cells, and natural killer monocytes, te- cells, and natural killer monocytes, te- cells, and natural killer cells. Your immune system is essentially cells. Your immune system is essentially cells. Your immune system is essentially primed for inflammation constantly. So, primed for inflammation constantly. So, primed for inflammation constantly. So, you know that feeling when everyone else you know that feeling when everyone else you know that feeling when everyone else eats pizza and seems fine, but you feel eats pizza and seems fine, but you feel eats pizza and seems fine, but you feel inflamed, foggy, and exhausted for hours inflamed, foggy, and exhausted for hours inflamed, foggy, and exhausted for hours afterwards. It's because your IL6 afterwards. It's because your IL6 afterwards. It's because your IL6 response is literally higher than response is literally higher than response is literally higher than theirs. So when you get stressed, when theirs. So when you get stressed, when theirs. So when you get stressed, when you eat certain foods, when you don't you eat certain foods, when you don't you eat certain foods, when you don't sleep well, your inflammatory response sleep well, your inflammatory response sleep well, your inflammatory response is amplified compared to non-arrier. is amplified compared to non-arrier. is amplified compared to non-arrier. This chronic lowgrade inflammation is This chronic lowgrade inflammation is This chronic lowgrade inflammation is exactly what drives neuro degeneration exactly what drives neuro degeneration exactly what drives neuro degeneration over decades. Now back to cold exposure over decades. Now back to cold exposure over decades. Now back to cold exposure because this is where it gets because this is where it gets because this is where it gets interesting. A study by Dug Gay and interesting. A study by Dug Gay and interesting. A study by Dug Gay and colleagues from the year 2000, colleagues from the year 2000, colleagues from the year 2000, winter swimmers in Finland found that winter swimmers in Finland found that winter swimmers in Finland found that acute cold exposure dramatically acute cold exposure dramatically acute cold exposure dramatically suppressed inflammatory cytoine release suppressed inflammatory cytoine release suppressed inflammatory cytoine release specifically is 1 beta, ILR6 and TNF
06:00specifically is 1 beta, ILR6 and TNF specifically is 1 beta, ILR6 and TNF alpha, which are all the biomarkers that alpha, which are all the biomarkers that alpha, which are all the biomarkers that you should be tracking in your blood to you should be tracking in your blood to you should be tracking in your blood to measure inflammation by the way. And measure inflammation by the way. And measure inflammation by the way. And even more impressive, a 2021 study in even more impressive, a 2021 study in even more impressive, a 2021 study in cell metabolism, showed that cold cell metabolism, showed that cold cell metabolism, showed that cold exposure protects from neuroinflammation exposure protects from neuroinflammation exposure protects from neuroinflammation through imunologic reprogramming. So in through imunologic reprogramming. So in through imunologic reprogramming. So in mice with an autoimmune brain disease mice with an autoimmune brain disease mice with an autoimmune brain disease model cold exposure reduced MHCI model cold exposure reduced MHCI model cold exposure reduced MHCI expression on monocytes preventing the expression on monocytes preventing the expression on monocytes preventing the generative of auto reactive tea cells. generative of auto reactive tea cells. generative of auto reactive tea cells. This is basically immune cells This is basically immune cells This is basically immune cells reprogramming not just a temporary reprogramming not just a temporary reprogramming not just a temporary suppression. So now that you know the suppression. So now that you know the suppression. So now that you know the science here is your protocol and here's science here is your protocol and here's science here is your protocol and here's what you are going to do. 3 to 5 minutes what you are going to do. 3 to 5 minutes what you are going to do. 3 to 5 minutes cold exposure at 50 to 60° Fahrenheit cold exposure at 50 to 60° Fahrenheit cold exposure at 50 to 60° Fahrenheit water temperature three to four times water temperature three to four times water temperature three to four times per week. Track your subjective per week. Track your subjective per week. Track your subjective inflammation markers in Fenix app or in inflammation markers in Fenix app or in inflammation markers in Fenix app or in a journal. For example, your joint pain, a journal. For example, your joint pain, a journal. For example, your joint pain, your brain fog, your postmeal, energy your brain fog, your postmeal, energy your brain fog, your postmeal, energy crashes, your m your mood stability, all crashes, your m your mood stability, all crashes, your m your mood stability, all of these are subjective markers of of these are subjective markers of of these are subjective markers of inflammation. If you can do the blood inflammation. If you can do the blood inflammation. If you can do the blood test for TNF alpha, IL6, that's what
07:00test for TNF alpha, IL6, that's what test for TNF alpha, IL6, that's what we're doing in the Phoenix when we're we're doing in the Phoenix when we're we're doing in the Phoenix when we're doing the neuronic study um or the Zeno doing the neuronic study um or the Zeno doing the neuronic study um or the Zeno study. Our members are tracking these study. Our members are tracking these study. Our members are tracking these biomarkers at the same time because they biomarkers at the same time because they biomarkers at the same time because they are really a good indicator of your are really a good indicator of your are really a good indicator of your inflammation. Ideally, when you do cold inflammation. Ideally, when you do cold inflammation. Ideally, when you do cold exposure, you want to have your feet, exposure, you want to have your feet, exposure, you want to have your feet, your hand, and if you can, your face in your hand, and if you can, your face in your hand, and if you can, your face in the water. So, hold your breath and put the water. So, hold your breath and put the water. So, hold your breath and put your face inside the water because those your face inside the water because those your face inside the water because those are tissues that actually conduct heat are tissues that actually conduct heat are tissues that actually conduct heat way more than the rest of your body. So, way more than the rest of your body. So, way more than the rest of your body. So, when you emerge this part of your body, when you emerge this part of your body, when you emerge this part of your body, you actually cool down your body way you actually cool down your body way you actually cool down your body way faster and it's way more efficient. You faster and it's way more efficient. You faster and it's way more efficient. You realize when you sit down in a cold bath realize when you sit down in a cold bath realize when you sit down in a cold bath or in a cold plunge or if you're in the or in a cold plunge or if you're in the or in a cold plunge or if you're in the seat that if you don't move, you'll feel seat that if you don't move, you'll feel seat that if you don't move, you'll feel better. Well, that's the easy mode for better. Well, that's the easy mode for better. Well, that's the easy mode for you. First time, try to not move because you. First time, try to not move because you. First time, try to not move because then you basically heating up a small then you basically heating up a small then you basically heating up a small fine line of water around your body so fine line of water around your body so fine line of water around your body so you don't feel the cold as much. But if you don't feel the cold as much. But if you don't feel the cold as much. But if you really want to push it, just try to you really want to push it, just try to you really want to push it, just try to move your body a little bit because then move your body a little bit because then move your body a little bit because then you create a little bit of current and
08:00you create a little bit of current and you create a little bit of current and then it gets even colder. And especially then it gets even colder. And especially then it gets even colder. And especially if you can feel it. Um the benefits are if you can feel it. Um the benefits are if you can feel it. Um the benefits are insane. And the additional benefits is insane. And the additional benefits is insane. And the additional benefits is that you will feel very euphoric that you will feel very euphoric that you will feel very euphoric afterwards. At least it does that for afterwards. At least it does that for afterwards. At least it does that for me. It does that for a lot of members. me. It does that for a lot of members. me. It does that for a lot of members. So you'll feel amazing after. I'm not So you'll feel amazing after. I'm not So you'll feel amazing after. I'm not telling you that you'll feel amazing telling you that you'll feel amazing telling you that you'll feel amazing before or during. It's actually very before or during. It's actually very before or during. It's actually very difficult. But there's a sort of difficult. But there's a sort of difficult. But there's a sort of strength in having the discipline to strength in having the discipline to strength in having the discipline to know that you're putting your body into know that you're putting your body into know that you're putting your body into pain and that you're able to push pain and that you're able to push pain and that you're able to push through that pain. Afterwards, your body through that pain. Afterwards, your body through that pain. Afterwards, your body will make you feel so good. If you don't will make you feel so good. If you don't will make you feel so good. If you don't believe me, just try it and you'll see. believe me, just try it and you'll see. believe me, just try it and you'll see. You can even start in your shower today. You can even start in your shower today. You can even start in your shower today. All right. If we now look at All right. If we now look at All right. If we now look at mitochondria, BDNF and neurop protection mitochondria, BDNF and neurop protection mitochondria, BDNF and neurop protection with cold exposure, right? A4 doesn't with cold exposure, right? A4 doesn't with cold exposure, right? A4 doesn't just impair glucose metabolism at the just impair glucose metabolism at the just impair glucose metabolism at the cell surface. It also sabotages your cell surface. It also sabotages your cell surface. It also sabotages your mitochondria which are the power plants mitochondria which are the power plants mitochondria which are the power plants inside all of your cells. A 2023 study inside all of your cells. A 2023 study inside all of your cells. A 2023 study found that AP4 increases glycolytic found that AP4 increases glycolytic found that AP4 increases glycolytic activity but impairs mitochondrial activity but impairs mitochondrial
09:00activity but impairs mitochondrial respiration in astroytes which are the respiration in astroytes which are the respiration in astroytes which are the support cells in your brain. Essentially support cells in your brain. Essentially support cells in your brain. Essentially your cells are trying to make energy your cells are trying to make energy your cells are trying to make energy through an inefficient pathway because through an inefficient pathway because through an inefficient pathway because the mitochondria aren't working the mitochondria aren't working the mitochondria aren't working properly. So the researchers found that properly. So the researchers found that properly. So the researchers found that overexpression of PGC1 alpha which is a overexpression of PGC1 alpha which is a overexpression of PGC1 alpha which is a master regulator of mitochondrial master regulator of mitochondrial master regulator of mitochondrial biogenesis amilarated these deficits. So biogenesis amilarated these deficits. So biogenesis amilarated these deficits. So your mitochondria a little bit like the your mitochondria a little bit like the your mitochondria a little bit like the battery in your phone. A4 means you're battery in your phone. A4 means you're battery in your phone. A4 means you're running on a degraded battery that can't running on a degraded battery that can't running on a degraded battery that can't hold a full charge. You know when you hold a full charge. You know when you hold a full charge. You know when you have your iPhone for like one or two have your iPhone for like one or two have your iPhone for like one or two years everything else works but nothing years everything else works but nothing years everything else works but nothing works as well as it should. Your cells works as well as it should. Your cells works as well as it should. Your cells are compensating by using less efficient are compensating by using less efficient are compensating by using less efficient energy pathways. This means more energy pathways. This means more energy pathways. This means more oxidative stress, more cellular damage, oxidative stress, more cellular damage, oxidative stress, more cellular damage, faster aging. And it's not just about faster aging. And it's not just about faster aging. And it's not just about energy. It's about cellular survival energy. It's about cellular survival energy. It's about cellular survival over decades of time. Cold exposure over decades of time. Cold exposure over decades of time. Cold exposure triggers mitochondrial remodeling. In triggers mitochondrial remodeling. In triggers mitochondrial remodeling. In 2021 study in eye science by Carol and 2021 study in eye science by Carol and 2021 study in eye science by Carol and colleagues showed that mice exposed to colleagues showed that mice exposed to colleagues showed that mice exposed to 72 hours of cold challenges had 72 hours of cold challenges had 72 hours of cold challenges had increased autofagy which is the cellular increased autofagy which is the cellular increased autofagy which is the cellular natural cellular cleanup in your body.
10:00natural cellular cleanup in your body. natural cellular cleanup in your body. Increase better oxidation maji which is Increase better oxidation maji which is Increase better oxidation maji which is the removal of damaged mitochondria and the removal of damaged mitochondria and the removal of damaged mitochondria and mitochondrial biogenesis. Sport stress mitochondrial biogenesis. Sport stress mitochondrial biogenesis. Sport stress doesn't just make your existing doesn't just make your existing doesn't just make your existing mitochondria work harder. It triggers mitochondria work harder. It triggers mitochondria work harder. It triggers the creation of new mitochondria and the the creation of new mitochondria and the the creation of new mitochondria and the removal of damaged ones. and the neurop removal of damaged ones. and the neurop removal of damaged ones. and the neurop protection piece that I mentioned protection piece that I mentioned protection piece that I mentioned earlier. While a study found that cold earlier. While a study found that cold earlier. While a study found that cold water swimming increased BDNF levels in water swimming increased BDNF levels in water swimming increased BDNF levels in the hypo campus of rats and BDNF which the hypo campus of rats and BDNF which the hypo campus of rats and BDNF which is the acronym for brain derived is the acronym for brain derived is the acronym for brain derived neurotrophic factor is like the neurotrophic factor is like the neurotrophic factor is like the fertilizer for your brain while it fertilizer for your brain while it fertilizer for your brain while it supports neuroplasticity learning memory supports neuroplasticity learning memory supports neuroplasticity learning memory and neuronal survival. You definitely and neuronal survival. You definitely and neuronal survival. You definitely want to boost your so we unfortunately want to boost your so we unfortunately want to boost your so we unfortunately don't have human studies yet confirming don't have human studies yet confirming don't have human studies yet confirming BDNF elevation from cold exposure but BDNF elevation from cold exposure but BDNF elevation from cold exposure but the mechanistic pathway is there. So I the mechanistic pathway is there. So I the mechanistic pathway is there. So I would say I'm fairly confident that it would say I'm fairly confident that it would say I'm fairly confident that it would work on humans. Going back to your would work on humans. Going back to your would work on humans. Going back to your protocol, if we want to target protocol, if we want to target protocol, if we want to target specifically mitochondrial function, specifically mitochondrial function, specifically mitochondrial function, consistency always matters more than consistency always matters more than consistency always matters more than intensity. We had another video on heat intensity. We had another video on heat intensity. We had another video on heat exposure is more or less the same. You exposure is more or less the same. You exposure is more or less the same. You want to increase frequency rather than want to increase frequency rather than want to increase frequency rather than going to more extreme temperature. So
11:00going to more extreme temperature. So going to more extreme temperature. So three times per week is great for three times per week is great for three times per week is great for mitochondrial adaptation. I know that mitochondrial adaptation. I know that mitochondrial adaptation. I know that might be tough, but think of it as only might be tough, but think of it as only might be tough, but think of it as only 3 to five minutes per session. So in the 3 to five minutes per session. So in the 3 to five minutes per session. So in the end it's 9 to 15 minutes maximum per end it's 9 to 15 minutes maximum per end it's 9 to 15 minutes maximum per week and that is sufficient for week and that is sufficient for week and that is sufficient for triggering that stress response. The triggering that stress response. The triggering that stress response. The temperature should be around 50 to 60° temperature should be around 50 to 60° temperature should be around 50 to 60° Fahrenheit. You want it cold enough to Fahrenheit. You want it cold enough to Fahrenheit. You want it cold enough to be genuinely really uncomfortable. It's be genuinely really uncomfortable. It's be genuinely really uncomfortable. It's normal. If it burns, especially if you normal. If it burns, especially if you normal. If it burns, especially if you have a lower body fat percentage, you have a lower body fat percentage, you have a lower body fat percentage, you will feel that it's a burning pain. And will feel that it's a burning pain. And will feel that it's a burning pain. And I want you to track your cognitive I want you to track your cognitive I want you to track your cognitive performance, your memory, your focus, performance, your memory, your focus, performance, your memory, your focus, your processing speed in your Fenix your processing speed in your Fenix your processing speed in your Fenix check-ins over the four to six weeks. If check-ins over the four to six weeks. If check-ins over the four to six weeks. If you don't get access to the Fenix app, you don't get access to the Fenix app, you don't get access to the Fenix app, you can use any other journaling app. you can use any other journaling app. you can use any other journaling app. Just know that with the Fenix community, Just know that with the Fenix community, Just know that with the Fenix community, the great thing is we have these the great thing is we have these the great thing is we have these insights. So when you have your blood insights. So when you have your blood insights. So when you have your blood biomarkers, you have your cognitive test biomarkers, you have your cognitive test biomarkers, you have your cognitive test and also you have this longitudinal data and also you have this longitudinal data and also you have this longitudinal data about yourself, about which about yourself, about which about yourself, about which interventions you're doing, then our AI interventions you're doing, then our AI interventions you're doing, then our AI is able to unear insights. You will be
12:00is able to unear insights. You will be is able to unear insights. You will be able to see, hey, you managed to improve able to see, hey, you managed to improve able to see, hey, you managed to improve your sleep by 20% and you reduce your your sleep by 20% and you reduce your your sleep by 20% and you reduce your stress by 15%. These are the different stress by 15%. These are the different stress by 15%. These are the different interventions that change during that interventions that change during that interventions that change during that same time frame and this is why it same time frame and this is why it same time frame and this is why it worked for you. At the same time, we're worked for you. At the same time, we're worked for you. At the same time, we're looking at the community level, looking looking at the community level, looking looking at the community level, looking at people similar to you. Let's say you at people similar to you. Let's say you at people similar to you. Let's say you want to improve your sleep. We can say want to improve your sleep. We can say want to improve your sleep. We can say that hey, you have these different that hey, you have these different that hey, you have these different members that have similar genetics. They members that have similar genetics. They members that have similar genetics. They have the same interventions that worked have the same interventions that worked have the same interventions that worked for you that also works for them. And on for you that also works for them. And on for you that also works for them. And on top of that, they are using this top of that, they are using this top of that, they are using this intervention. You should definitely try intervention. You should definitely try intervention. You should definitely try that because you seem very similar to that because you seem very similar to that because you seem very similar to them. And if it worked for them, it has them. And if it worked for them, it has them. And if it worked for them, it has a higher likelihood to work for you. So a higher likelihood to work for you. So a higher likelihood to work for you. So this is how we generate this community this is how we generate this community this is how we generate this community data to unear insights and run these data to unear insights and run these data to unear insights and run these experiments all together because if you experiments all together because if you experiments all together because if you were to run these experiments on your were to run these experiments on your were to run these experiments on your own and isolating everything every three own and isolating everything every three own and isolating everything every three months changing only one parameter it months changing only one parameter it months changing only one parameter it will take you decades to go through will take you decades to go through will take you decades to go through everything. So you want to crowdsource everything. So you want to crowdsource everything. So you want to crowdsource this experimentation and use AI to go this experimentation and use AI to go this experimentation and use AI to go through all the insights and basically through all the insights and basically through all the insights and basically give you the takeaways of what you give you the takeaways of what you give you the takeaways of what you should do based on what is successful at should do based on what is successful at should do based on what is successful at which for people who are similar to you.
13:00which for people who are similar to you. which for people who are similar to you. Another important point is that cold Another important point is that cold Another important point is that cold exposure doesn't just work on metabolism exposure doesn't just work on metabolism exposure doesn't just work on metabolism and inflammation. It actually creates a and inflammation. It actually creates a and inflammation. It actually creates a massive surge in neurotransmitters that massive surge in neurotransmitters that massive surge in neurotransmitters that affect mood, motivation, and focus. A affect mood, motivation, and focus. A affect mood, motivation, and focus. A study by Shramik and colleagues measured study by Shramik and colleagues measured study by Shramik and colleagues measured norepinephrine levels during cold water norepinephrine levels during cold water norepinephrine levels during cold water immersion. So after 45 minutes of immersion. So after 45 minutes of immersion. So after 45 minutes of immersion, I know that's very long, immersion, I know that's very long, immersion, I know that's very long, norepinephrine increased by 530%. norepinephrine increased by 530%. norepinephrine increased by 530%. And the research also suggests dopamine And the research also suggests dopamine And the research also suggests dopamine increase by approximately 250% with cold increase by approximately 250% with cold increase by approximately 250% with cold exposure which is insane. Dopamine makes exposure which is insane. Dopamine makes exposure which is insane. Dopamine makes you feel really good and it's all in a you feel really good and it's all in a you feel really good and it's all in a natural way. So norepinephrine drives natural way. So norepinephrine drives natural way. So norepinephrine drives alertness, attention and focus. Dopamine alertness, attention and focus. Dopamine alertness, attention and focus. Dopamine drives motivation, reward seeking and drives motivation, reward seeking and drives motivation, reward seeking and goal direct behavior. These effects goal direct behavior. These effects goal direct behavior. These effects persist beyond cold exposure. You're not persist beyond cold exposure. You're not persist beyond cold exposure. You're not just alert while shivering in your just alert while shivering in your just alert while shivering in your water. you are priming your brain for water. you are priming your brain for water. you are priming your brain for hours afterwards. So you want to use hours afterwards. So you want to use hours afterwards. So you want to use these cold exposure strategically, these cold exposure strategically, these cold exposure strategically, right? Morning exposure will give you
14:00right? Morning exposure will give you right? Morning exposure will give you more or less an all day alertness and more or less an all day alertness and more or less an all day alertness and focus because it synergizes with natural focus because it synergizes with natural focus because it synergizes with natural cortisol peak at the same time. You cortisol peak at the same time. You cortisol peak at the same time. You could also do that before cognitively could also do that before cognitively could also do that before cognitively demanding work. So 3 to 5 minutes of demanding work. So 3 to 5 minutes of demanding work. So 3 to 5 minutes of cold exposure, then tackle your hardest cold exposure, then tackle your hardest cold exposure, then tackle your hardest task afterwards. And of course like task afterwards. And of course like task afterwards. And of course like always track the subjective mood and always track the subjective mood and always track the subjective mood and motivations because that's how you build motivations because that's how you build motivations because that's how you build the habit and the motivation to continue the habit and the motivation to continue the habit and the motivation to continue doing these interventions because you doing these interventions because you doing these interventions because you don't want to do this blindly without don't want to do this blindly without don't want to do this blindly without knowing the impact and you'll definitely knowing the impact and you'll definitely knowing the impact and you'll definitely not manage to remember the effect in a not manage to remember the effect in a not manage to remember the effect in a very subjective way. You want to very subjective way. You want to very subjective way. You want to quantify that. Now moving on very quantify that. Now moving on very quantify that. Now moving on very quickly to the safety side because this quickly to the safety side because this quickly to the safety side because this is also critical for APO4 carriers. A is also critical for APO4 carriers. A is also critical for APO4 carriers. A 2007 study by Ben Bennett and colleagues 2007 study by Ben Bennett and colleagues 2007 study by Ben Bennett and colleagues published in JAMAMA found that Apo4 published in JAMAMA found that Apo4 published in JAMAMA found that Apo4 carriers have around 40% increased risk carriers have around 40% increased risk carriers have around 40% increased risk of coronary heart disease compared to of coronary heart disease compared to of coronary heart disease compared to APO3 carriers and cold exposure causes APO3 carriers and cold exposure causes APO3 carriers and cold exposure causes an immediate and massive increase in an immediate and massive increase in an immediate and massive increase in heart rate and blood pressure due to the heart rate and blood pressure due to the heart rate and blood pressure due to the cold shock response. You'll feel it once cold shock response. You'll feel it once cold shock response. You'll feel it once you go into the water. You'll feel that you go into the water. You'll feel that you go into the water. You'll feel that your heart is beating super fast. You'll
15:00your heart is beating super fast. You'll your heart is beating super fast. You'll feel that your breathing becomes super feel that your breathing becomes super feel that your breathing becomes super fast as well. So a review from Harvard fast as well. So a review from Harvard fast as well. So a review from Harvard Health confirms that the cold shock Health confirms that the cold shock Health confirms that the cold shock response may cause your breathing, heart response may cause your breathing, heart response may cause your breathing, heart rate and blood pressure to rapidly rate and blood pressure to rapidly rate and blood pressure to rapidly increase which can put additional strain increase which can put additional strain increase which can put additional strain on the heart. So you basically inherited on the heart. So you basically inherited on the heart. So you basically inherited a genotype that already increases your a genotype that already increases your a genotype that already increases your heart rate disease. Cold exposure adds heart rate disease. Cold exposure adds heart rate disease. Cold exposure adds acute cardiovascular stress. It doesn't acute cardiovascular stress. It doesn't acute cardiovascular stress. It doesn't mean you can't do cold exposure. It mean you can't do cold exposure. It mean you can't do cold exposure. It means you need to do it carefully if you means you need to do it carefully if you means you need to do it carefully if you have a history of cardiovascular issues. have a history of cardiovascular issues. have a history of cardiovascular issues. So if you are over let's say 55 and if So if you are over let's say 55 and if So if you are over let's say 55 and if you have a family history of early heart you have a family history of early heart you have a family history of early heart disease or if yourself have a heart disease or if yourself have a heart disease or if yourself have a heart disease, high blood pressure or any disease, high blood pressure or any disease, high blood pressure or any other cardiovascular risk factors, you other cardiovascular risk factors, you other cardiovascular risk factors, you definitely want to get medical clearance definitely want to get medical clearance definitely want to get medical clearance before starting cold exposure. It's before starting cold exposure. It's before starting cold exposure. It's really non-negotiable. You don't want to really non-negotiable. You don't want to really non-negotiable. You don't want to have like your heart stop when you go have like your heart stop when you go have like your heart stop when you go into the water, right? That would be into the water, right? That would be into the water, right? That would be really terrible. The absolute contra really terrible. The absolute contra really terrible. The absolute contra indications is if you have a history of indications is if you have a history of indications is if you have a history of heart arrhythmias or atrial heart arrhythmias or atrial heart arrhythmias or atrial fibrillation, if you have coronary fibrillation, if you have coronary fibrillation, if you have coronary artery disease, if you have the artery disease, if you have the artery disease, if you have the phenomenon of reos, if you have per
16:00phenomenon of reos, if you have per phenomenon of reos, if you have per ferrovascular disease or if you have ferrovascular disease or if you have ferrovascular disease or if you have uncontrolled hypertension when you are uncontrolled hypertension when you are uncontrolled hypertension when you are doing cold exposure, if you feel chest doing cold exposure, if you feel chest doing cold exposure, if you feel chest pain or pressure, you have to stop pain or pressure, you have to stop pain or pressure, you have to stop immediately. If you feel palpitation or immediately. If you feel palpitation or immediately. If you feel palpitation or irregular heartbeat, also be very irregular heartbeat, also be very irregular heartbeat, also be very careful. You don't want to have severe careful. You don't want to have severe careful. You don't want to have severe shortness of breath beyond that initial shortness of breath beyond that initial shortness of breath beyond that initial gasping when you get in the water. It's gasping when you get in the water. It's gasping when you get in the water. It's normal that your breathing will be very normal that your breathing will be very normal that your breathing will be very inconsistent and that you have shortness inconsistent and that you have shortness inconsistent and that you have shortness of breath. But really monitor it the of breath. But really monitor it the of breath. But really monitor it the first time you go in. You don't want to first time you go in. You don't want to first time you go in. You don't want to feel dizzy of confused and you also feel dizzy of confused and you also feel dizzy of confused and you also don't want to have prolonged numbness in don't want to have prolonged numbness in don't want to have prolonged numbness in extremities though that depends on the extremities though that depends on the extremities though that depends on the temperature of the water. For myself, I temperature of the water. For myself, I temperature of the water. For myself, I feel like my hands, my feet are feel like my hands, my feet are feel like my hands, my feet are literally burning when I immerge myself literally burning when I immerge myself literally burning when I immerge myself in like one or two minutes in in cold in like one or two minutes in in cold in like one or two minutes in in cold water. So, it depends on what you can water. So, it depends on what you can water. So, it depends on what you can tolerate. But definitely any symptoms tolerate. But definitely any symptoms tolerate. But definitely any symptoms close to your chest have to be carefully close to your chest have to be carefully close to your chest have to be carefully monitored and you definitely need to monitored and you definitely need to monitored and you definitely need to stop when that happens to you. All stop when that happens to you. All stop when that happens to you. All right, let's summarize everything uh right, let's summarize everything uh right, let's summarize everything uh that you can do with all of this
17:00that you can do with all of this that you can do with all of this information. Right? If we look at the 11 information. Right? If we look at the 11 information. Right? If we look at the 11 minutes per week protocol that I promise minutes per week protocol that I promise minutes per week protocol that I promise you, we're looking at 3 to four sessions you, we're looking at 3 to four sessions you, we're looking at 3 to four sessions of 3 to 5 minutes each temperature of 50 of 3 to 5 minutes each temperature of 50 of 3 to 5 minutes each temperature of 50 to 60° F. That's it. It's 11 minutes to 60° F. That's it. It's 11 minutes to 60° F. That's it. It's 11 minutes weekly. Everyone has 11 minutes in their weekly. Everyone has 11 minutes in their weekly. Everyone has 11 minutes in their week. Uh that target is based on week. Uh that target is based on week. Uh that target is based on synthesis of the cold exposure research synthesis of the cold exposure research synthesis of the cold exposure research showing brown fat activation and showing brown fat activation and showing brown fat activation and metabolic benefits with minimal weekly metabolic benefits with minimal weekly metabolic benefits with minimal weekly exposure. You want to start gradually. exposure. You want to start gradually. exposure. You want to start gradually. Start with let's say shower. Cold shower Start with let's say shower. Cold shower Start with let's say shower. Cold shower works really well, especially now that works really well, especially now that works really well, especially now that it's winter. if you're watching the it's winter. if you're watching the it's winter. if you're watching the video when it comes out. Um, do you know video when it comes out. Um, do you know video when it comes out. Um, do you know your two to three minute cold shower, your two to three minute cold shower, your two to three minute cold shower, then you can always turn it back to like then you can always turn it back to like then you can always turn it back to like super hot uh to, you know, rewarm super hot uh to, you know, rewarm super hot uh to, you know, rewarm yourself. Do a cold plunge if a yourself. Do a cold plunge if a yourself. Do a cold plunge if a available. Um, you can go into the sea. available. Um, you can go into the sea. available. Um, you can go into the sea. You can join a lot of facilities. I'm You can join a lot of facilities. I'm You can join a lot of facilities. I'm here in San Francisco. They have tons of here in San Francisco. They have tons of here in San Francisco. They have tons of different cold plunges everywhere and different cold plunges everywhere and different cold plunges everywhere and you can see people like swimming in the you can see people like swimming in the you can see people like swimming in the sea uh as well. I'm doing that as well. sea uh as well. I'm doing that as well. sea uh as well. I'm doing that as well. Morning exposure is great. So, time it. Morning exposure is great. So, time it. Morning exposure is great. So, time it. Avoid within 3 to four hours of bedtime. Avoid within 3 to four hours of bedtime. Avoid within 3 to four hours of bedtime. It's a little bit like heat exposure, It's a little bit like heat exposure,
18:00It's a little bit like heat exposure, cold exposure, and heat exposure. Don't cold exposure, and heat exposure. Don't cold exposure, and heat exposure. Don't do that before sleeping because you'll do that before sleeping because you'll do that before sleeping because you'll disrupt your sleep. Wait six plus hours disrupt your sleep. Wait six plus hours disrupt your sleep. Wait six plus hours after resistance training. The reason after resistance training. The reason after resistance training. The reason why is because you will decrease your why is because you will decrease your why is because you will decrease your muscle hypertrophy and you'll be muscle hypertrophy and you'll be muscle hypertrophy and you'll be counterproductive for your gym session. counterproductive for your gym session. counterproductive for your gym session. So, ideally, you would want to do your So, ideally, you would want to do your So, ideally, you would want to do your cold exposure when you are on your rest cold exposure when you are on your rest cold exposure when you are on your rest day or when you are doing something that day or when you are doing something that day or when you are doing something that doesn't generate a lot of muscle doesn't generate a lot of muscle doesn't generate a lot of muscle hypertrophy. Let's say if you're just hypertrophy. Let's say if you're just hypertrophy. Let's say if you're just running, endurance walk or heat session. running, endurance walk or heat session. running, endurance walk or heat session. Track these metrics, right? Track your Track these metrics, right? Track your Track these metrics, right? Track your subjective co tolerance, track your subjective co tolerance, track your subjective co tolerance, track your mood, track your focus, track your mood, track your focus, track your mood, track your focus, track your inflammatory markers subjectively like inflammatory markers subjectively like inflammatory markers subjectively like your brain fog, joint pain and also your brain fog, joint pain and also your brain fog, joint pain and also objectively with blood test, IL6, TNF objectively with blood test, IL6, TNF objectively with blood test, IL6, TNF alpha, track your sleep quality, any alpha, track your sleep quality, any alpha, track your sleep quality, any cardiovascular symptoms because this cardiovascular symptoms because this cardiovascular symptoms because this will build a baseline to be able to will build a baseline to be able to will build a baseline to be able to derive insights on what works for you or derive insights on what works for you or derive insights on what works for you or not. And obviously cold exposure, heat not. And obviously cold exposure, heat not. And obviously cold exposure, heat exposure, all of that is heavily person exposure, all of that is heavily person exposure, all of that is heavily person dependent as well. It might work dependent as well. It might work dependent as well. It might work wonderfully for people and not so much wonderfully for people and not so much wonderfully for people and not so much for other people. And if you, you know,
19:00for other people. And if you, you know, for other people. And if you, you know, like you have this entire curve of like you have this entire curve of like you have this entire curve of benefit by effort, you want to know how benefit by effort, you want to know how benefit by effort, you want to know how high your benefits are for a specific high your benefits are for a specific high your benefits are for a specific intervention, then you can map out how intervention, then you can map out how intervention, then you can map out how difficult it is to do that intervention. difficult it is to do that intervention. difficult it is to do that intervention. And you definitely want to do things And you definitely want to do things And you definitely want to do things that are low difficulty, so easy to do that are low difficulty, so easy to do that are low difficulty, so easy to do and high impact. And only pick a few and high impact. And only pick a few and high impact. And only pick a few that are very difficult for you to do that are very difficult for you to do that are very difficult for you to do and that are high impact as well. um and that are high impact as well. um and that are high impact as well. um because you don't have unlimited because you don't have unlimited because you don't have unlimited motivation of course and you don't want motivation of course and you don't want motivation of course and you don't want to spend your day doing things that you to spend your day doing things that you to spend your day doing things that you find awful. Right? Again, if you're find awful. Right? Again, if you're find awful. Right? Again, if you're above 55 or if you have any above 55 or if you have any above 55 or if you have any cardiovascular risk factor, do get cardiovascular risk factor, do get cardiovascular risk factor, do get medical clearance with your doctor medical clearance with your doctor medical clearance with your doctor before starting any of this. All right, before starting any of this. All right, before starting any of this. All right, let's synthesize everything we covered let's synthesize everything we covered let's synthesize everything we covered today. Apo4 creates specific today. Apo4 creates specific today. Apo4 creates specific vulnerabilities. You have impaired vulnerabilities. You have impaired vulnerabilities. You have impaired glucose metabolism, mitochondrial glucose metabolism, mitochondrial glucose metabolism, mitochondrial dysfunction, inflammatory biases. At dysfunction, inflammatory biases. At dysfunction, inflammatory biases. At this point, I feel like as a falls, we this point, I feel like as a falls, we this point, I feel like as a falls, we have so many different problems. Cold have so many different problems. Cold have so many different problems. Cold exposure basically targets each of these exposure basically targets each of these exposure basically targets each of these through brown fat activation, through brown fat activation, through brown fat activation, mitochondrial biogenesis and immune mitochondrial biogenesis and immune mitochondrial biogenesis and immune reprogramming. I know we have a lot of
20:00reprogramming. I know we have a lot of reprogramming. I know we have a lot of issues with our AP4 but the great thing issues with our AP4 but the great thing issues with our AP4 but the great thing is we're very sensitive to a lot of is we're very sensitive to a lot of is we're very sensitive to a lot of interventions. So the impact the benefit interventions. So the impact the benefit interventions. So the impact the benefit that we get is higher than non AO4 that we get is higher than non AO4 that we get is higher than non AO4 carriers. So you definitely want to act carriers. So you definitely want to act carriers. So you definitely want to act on these interventions. The protocol is on these interventions. The protocol is on these interventions. The protocol is extremely accessible in 11 minutes per extremely accessible in 11 minutes per extremely accessible in 11 minutes per week, three to four sessions. It's week, three to four sessions. It's week, three to four sessions. It's relatively safe if you don't have relatively safe if you don't have relatively safe if you don't have cardiovascular uh issues. Super safe. cardiovascular uh issues. Super safe. cardiovascular uh issues. Super safe. And if you are not part of the Fenix And if you are not part of the Fenix And if you are not part of the Fenix community, I invite you to join us. The community, I invite you to join us. The community, I invite you to join us. The link is in the description below. You link is in the description below. You link is in the description below. You also have a free ebook on how to thrive also have a free ebook on how to thrive also have a free ebook on how to thrive with APOE4 that you can download uh with APOE4 that you can download uh with APOE4 that you can download uh using the link in the description. using the link in the description. using the link in the description. Remember to subscribe to this channel to Remember to subscribe to this channel to Remember to subscribe to this channel to not miss any of my future videos. and not miss any of my future videos. and not miss any of my future videos. and leave me a comment. Even if it's just to leave me a comment. Even if it's just to leave me a comment. Even if it's just to say that you like the video or that you say that you like the video or that you say that you like the video or that you didn't like the video, that also works. didn't like the video, that also works. didn't like the video, that also works. Give me feedback on topics that you want Give me feedback on topics that you want Give me feedback on topics that you want that me to cover because that gives me a that me to cover because that gives me a that me to cover because that gives me a lot of ideas on what is the most lot of ideas on what is the most lot of ideas on what is the most important things that you want to learn important things that you want to learn important things that you want to learn and it also helps me like direct my and it also helps me like direct my and it also helps me like direct my research uh for myself as well. All
21:00research uh for myself as well. All research uh for myself as well. All right, that's about it for today. Have a right, that's about it for today. Have a right, that's about it for today. Have a great day ahead and I'll see you in the great day ahead and I'll see you in the great day ahead and I'll see you in the next video. Bye.