Cold Plunge Benefits Explained Boost Recovery Mood and Immunity with Ciaran Flan
00:00have you been hearing all the hype and have you been hearing all the hype and the buzz about cold plunges and the buzz about cold plunges and the buzz about cold plunges and wondering are they actually worth it in wondering are they actually worth it in wondering are they actually worth it in today's episode I talk with Kieran today's episode I talk with Kieran today's episode I talk with Kieran Flanigan the founder of energized Health Flanigan the founder of energized Health Flanigan the founder of energized Health who has built a portable cold plunge who has built a portable cold plunge who has built a portable cold plunge that can also form as a hot tub in this that can also form as a hot tub in this that can also form as a hot tub in this episode we're going to dive deep into episode we're going to dive deep into episode we're going to dive deep into the real science-backed benefits of cold the real science-backed benefits of cold the real science-backed benefits of cold exposure from improved mood and mental exposure from improved mood and mental exposure from improved mood and mental resilience to enhanced recovery resilience to enhanced recovery resilience to enhanced recovery increased energy and even better immune increased energy and even better immune increased energy and even better immune Health you'll learn exactly what's Health you'll learn exactly what's Health you'll learn exactly what's happening inside of your body during a happening inside of your body during a happening inside of your body during a cold plunge how cold the water needs to cold plunge how cold the water needs to cold plunge how cold the water needs to be to get the benefit be to get the benefit be to get the benefit how long you should stay in and whether how long you should stay in and whether how long you should stay in and whether or not cold showers are a good starting or not cold showers are a good starting or not cold showers are a good starting point this episode you'll leave with point this episode you'll leave with point this episode you'll leave with Clarity and confidence that you need to Clarity and confidence that you need to Clarity and confidence that you need to start incorporating cold therapy into start incorporating cold therapy into start incorporating cold therapy into your routine in a way that actually gets your routine in a way that actually gets your routine in a way that actually gets results before we dive in if you're results before we dive in if you're results before we dive in if you're listening on the Apple podcast app or on listening on the Apple podcast app or on listening on the Apple podcast app or on Spotify make sure you hit the follow Spotify make sure you hit the follow Spotify make sure you hit the follow button and if you're watching on YouTube button and if you're watching on YouTube button and if you're watching on YouTube make sure you hit like And subscribe make sure you hit like And subscribe make sure you hit like And subscribe down below down below down below [Music]
01:00[Music] [Music] all right what's up everybody welcome all right what's up everybody welcome all right what's up everybody welcome back to the bestu podcast today I am back to the bestu podcast today I am back to the bestu podcast today I am super excited to be joined by Kieran super excited to be joined by Kieran super excited to be joined by Kieran Flanigan really excited today to talk Flanigan really excited today to talk Flanigan really excited today to talk about cold exposure cold immersion I about cold exposure cold immersion I about cold exposure cold immersion I know it's a topic that has increasingly know it's a topic that has increasingly know it's a topic that has increasingly gained popularity over the last several gained popularity over the last several gained popularity over the last several years and uh excited to dive into what years and uh excited to dive into what years and uh excited to dive into what it is but really the benefits of cold it is but really the benefits of cold it is but really the benefits of cold exposure and cold immersion y y'all's exposure and cold immersion y y'all's exposure and cold immersion y y'all's particular product at eniz health and particular product at eniz health and particular product at eniz health and then really excited to talk about kind then really excited to talk about kind then really excited to talk about kind of like protocols like how long should of like protocols like how long should of like protocols like how long should you be in what should the temperature you be in what should the temperature you be in what should the temperature really be like how many days a week all really be like how many days a week all really be like how many days a week all that kind of stuff as well but to kind that kind of stuff as well but to kind that kind of stuff as well but to kind of start off the conversation I kind of of start off the conversation I kind of of start off the conversation I kind of want to frame things up um as to how I want to frame things up um as to how I want to frame things up um as to how I kind of have learned up to this point kind of have learned up to this point kind of have learned up to this point what some of the major benefits are of what some of the major benefits are of what some of the major benefits are of cold exposure and cold immersion so I'll cold exposure and cold immersion so I'll cold exposure and cold immersion so I'll kind of list off those benefits just kind of list off those benefits just kind of list off those benefits just high level and then I want you to kind high level and then I want you to kind high level and then I want you to kind of like let me know if they're accurate of like let me know if they're accurate of like let me know if they're accurate let me know if there's anything that let me know if there's anything that let me know if there's anything that you'd like to add or anything you'd you'd like to add or anything you'd you'd like to add or anything you'd remove and then we'll dive into kind of
02:00remove and then we'll dive into kind of remove and then we'll dive into kind of each one individually and we'll expand each one individually and we'll expand each one individually and we'll expand on that sound good sounds good sweet on that sound good sounds good sweet on that sound good sounds good sweet sweet so I think one of the first sweet so I think one of the first sweet so I think one of the first biggest benefits is the mental benefits biggest benefits is the mental benefits biggest benefits is the mental benefits like improving your resilience and like improving your resilience and like improving your resilience and improving your mood secondly is improving your mood secondly is improving your mood secondly is performance benefits helping to reduce performance benefits helping to reduce performance benefits helping to reduce inflammation improve recovery and then inflammation improve recovery and then inflammation improve recovery and then one of the other ones being improving one of the other ones being improving one of the other ones being improving your immune system and decreasing the your immune system and decreasing the your immune system and decreasing the amount of time that you could amount of time that you could amount of time that you could potentially get sick as well there's potentially get sick as well there's potentially get sick as well there's some metabolic benefits as well some metabolic benefits as well some metabolic benefits as well potentially um but I kind of want to potentially um but I kind of want to potentially um but I kind of want to think I think mainly focus on those think I think mainly focus on those think I think mainly focus on those three today does that feel like a good three today does that feel like a good three today does that feel like a good uh overarching three to kind of dive uh overarching three to kind of dive uh overarching three to kind of dive into yeah no that's that's that's into yeah no that's that's that's into yeah no that's that's that's perfect it's usually me the main perfect it's usually me the main perfect it's usually me the main benefits people look for are the energy benefits people look for are the energy benefits people look for are the energy and recovery so yeah you hit those sweet and recovery so yeah you hit those sweet and recovery so yeah you hit those sweet energy and Recovery we'll make sure we energy and Recovery we'll make sure we energy and Recovery we'll make sure we like specifically use those that some of like specifically use those that some of like specifically use those that some of that language as well so let's talk that language as well so let's talk that language as well so let's talk about the mental benefits you know about the mental benefits you know about the mental benefits you know improving resilience and mood I think improving resilience and mood I think improving resilience and mood I think one of one of one of the non scientific ways to think about the non scientific ways to think about the non scientific ways to think about it from like if if all science was out
03:00it from like if if all science was out it from like if if all science was out the window yeah one of the greatest the window yeah one of the greatest the window yeah one of the greatest things about cold exposure is that you things about cold exposure is that you things about cold exposure is that you make yourself do something difficult and make yourself do something difficult and make yourself do something difficult and therefore you build discipline and you therefore you build discipline and you therefore you build discipline and you build confidence and you build build confidence and you build build confidence and you build resilience um so that's kind of to an resilience um so that's kind of to an resilience um so that's kind of to an extent some of the resilience benefits I extent some of the resilience benefits I extent some of the resilience benefits I know there's some more um science know there's some more um science know there's some more um science science a little bit behind that as well science a little bit behind that as well science a little bit behind that as well but I know it helps improve mood as well but I know it helps improve mood as well but I know it helps improve mood as well so kind of Riff a little bit on what is so kind of Riff a little bit on what is so kind of Riff a little bit on what is actually happening when we do cold actually happening when we do cold actually happening when we do cold exposure and cold immersion that helps exposure and cold immersion that helps exposure and cold immersion that helps us to improve resilience in mood us to improve resilience in mood us to improve resilience in mood yeah well just as you said when you're yeah well just as you said when you're yeah well just as you said when you're standing over a barel of ice or coal standing over a barel of ice or coal standing over a barel of ice or coal Plunge at 37 degrees youve got two Plunge at 37 degrees youve got two Plunge at 37 degrees youve got two choices either back off and and you choices either back off and and you choices either back off and and you listen to your inner voice or you step listen to your inner voice or you step listen to your inner voice or you step in and just take the plunge and you face in and just take the plunge and you face in and just take the plunge and you face face your fear so it's it's it's that face your fear so it's it's it's that face your fear so it's it's it's that moment split decision that that builds moment split decision that that builds moment split decision that that builds the confidence so if you stack those on the confidence so if you stack those on the confidence so if you stack those on a daily basis so if you're getting in a daily basis so if you're getting in a daily basis so if you're getting in the cold show getting in the cold plunge the cold show getting in the cold plunge the cold show getting in the cold plunge it's like those small daily wins that it's like those small daily wins that it's like those small daily wins that that add up and build the discipline and
04:00that add up and build the discipline and that add up and build the discipline and reinforces that Identity On on the reinforces that Identity On on the reinforces that Identity On on the stress side of things so it on on the stress side of things so it on on the stress side of things so it on on the scientific level of like stress scientific level of like stress scientific level of like stress resilience the C plunge is like a resilience the C plunge is like a resilience the C plunge is like a trading grind for your mind so when you trading grind for your mind so when you trading grind for your mind so when you get in the Cal plunge is super stressful get in the Cal plunge is super stressful get in the Cal plunge is super stressful you're you're you're hyperventilating and you have to like hyperventilating and you have to like hyperventilating and you have to like override that um with with basically override that um with with basically override that um with with basically your mind and and uh your body so when your mind and and uh your body so when your mind and and uh your body so when you get in the cop plunge you're you get in the cop plunge you're you get in the cop plunge you're hyperventilating your sympathetic state hyperventilating your sympathetic state hyperventilating your sympathetic state is activated which is fight or flight is activated which is fight or flight is activated which is fight or flight then after a minute a minute and a half then after a minute a minute and a half then after a minute a minute and a half you switch into the parasympathetic you switch into the parasympathetic you switch into the parasympathetic state so that then you go into that state so that then you go into that state so that then you go into that restful um easy state where you're restful um easy state where you're restful um easy state where you're breathing deeply and you're you're in a breathing deeply and you're you're in a breathing deeply and you're you're in a meditative calm uh State your muscles meditative calm uh State your muscles meditative calm uh State your muscles relaxed your your breathing is deep and relaxed your your breathing is deep and relaxed your your breathing is deep and your focus present there's nothing in your focus present there's nothing in your focus present there's nothing in your head and that that that system that your head and that that that system that your head and that that that system that switching that system helps translate switching that system helps translate switching that system helps translate into your day-to-day life so when into your day-to-day life so when into your day-to-day life so when something pops up at work like or you've something pops up at work like or you've something pops up at work like or you've got a employee issue or work issue or
05:00got a employee issue or work issue or got a employee issue or work issue or someone cut you off on work then that someone cut you off on work then that someone cut you off on work then that cortisol spike is less like abrupt and cortisol spike is less like abrupt and cortisol spike is less like abrupt and you're able to regulate yourself a lot you're able to regulate yourself a lot you're able to regulate yourself a lot easier because you've been basically easier because you've been basically easier because you've been basically treated in a stressful environment like treated in a stressful environment like treated in a stressful environment like on a regular basis in the cold whether on a regular basis in the cold whether on a regular basis in the cold whether it's a sh or a cold plunge or an ice it's a sh or a cold plunge or an ice it's a sh or a cold plunge or an ice bath so that's that's kind of like it's bath so that's that's kind of like it's bath so that's that's kind of like it's it's basically tree injured nervous it's basically tree injured nervous it's basically tree injured nervous system um to to recap gotcha what at system um to to recap gotcha what at system um to to recap gotcha what at what you know you said when you first what you know you said when you first what you know you said when you first get get in your sympathetic state is get get in your sympathetic state is get get in your sympathetic state is activated that fight ORF flight and then activated that fight ORF flight and then activated that fight ORF flight and then over time your parasympathetic state of over time your parasympathetic state of over time your parasympathetic state of your nervous system kicks in is there your nervous system kicks in is there your nervous system kicks in is there like science with regards to how long like science with regards to how long like science with regards to how long that takes and then when you do it over that takes and then when you do it over that takes and then when you do it over and over again does the time of and over again does the time of and over again does the time of switching from one part of the nervous switching from one part of the nervous switching from one part of the nervous system to the other decrease like do you system to the other decrease like do you system to the other decrease like do you have any idea about that kind of thing have any idea about that kind of thing have any idea about that kind of thing that's that's a great question so um that's that's a great question so um that's that's a great question so um yeah usually it takes for for the first yeah usually it takes for for the first yeah usually it takes for for the first time it might take a bit longer or two time it might take a bit longer or two time it might take a bit longer or two two to three minutes for your body and two to three minutes for your body and two to three minutes for your body and mind to Cal down I see it for the first mind to Cal down I see it for the first mind to Cal down I see it for the first timers it takes them a long time to like timers it takes them a long time to like timers it takes them a long time to like get get through that that stressful get get through that that stressful get get through that that stressful stressful time but as you do it more and
06:00stressful time but as you do it more and stressful time but as you do it more and more and especially if you have an more and especially if you have an more and especially if you have an increased difficulty then that that that increased difficulty then that that that increased difficulty then that that that time decreases so as like an advanced time decreases so as like an advanced time decreases so as like an advanced coal plunger or Advanced Co sh or ice B coal plunger or Advanced Co sh or ice B coal plunger or Advanced Co sh or ice B you want to increase the difficulty more you want to increase the difficulty more you want to increase the difficulty more and more so you you're you keep on and more so you you're you keep on and more so you you're you keep on adding the stress to your to your mind adding the stress to your to your mind adding the stress to your to your mind and body um so to do that you decrease and body um so to do that you decrease and body um so to do that you decrease the temperature or you increase the time the temperature or you increase the time the temperature or you increase the time or if youve got a coal bath or a coal or if youve got a coal bath or a coal or if youve got a coal bath or a coal tub you can do things to increase the tub you can do things to increase the tub you can do things to increase the difficulty where you can move your body difficulty where you can move your body difficulty where you can move your body to reduce the thermal layer that makes to reduce the thermal layer that makes to reduce the thermal layer that makes it harder you can head dunk it activates it harder you can head dunk it activates it harder you can head dunk it activates mimo and dive reflex it's the most like mimo and dive reflex it's the most like mimo and dive reflex it's the most like sensitive part on in your body your face sensitive part on in your body your face sensitive part on in your body your face and your head um you can submerge your and your head um you can submerge your and your head um you can submerge your hands you can get up and get back in so hands you can get up and get back in so hands you can get up and get back in so there's like a lot of different ways there's like a lot of different ways there's like a lot of different ways that you can add more stress to it if if that you can add more stress to it if if that you can add more stress to it if if you get to that that level um but yeah you get to that that level um but yeah you get to that that level um but yeah for for me I've been cinching for 60 for for me I've been cinching for 60 for for me I've been cinching for 60 days streets uh recently so I have days streets uh recently so I have days streets uh recently so I have noticed what you said like the time does
07:00noticed what you said like the time does noticed what you said like the time does decrease I get in I I lose my breath for decrease I get in I I lose my breath for decrease I get in I I lose my breath for like a few seconds and then I I I remain like a few seconds and then I I I remain like a few seconds and then I I I remain like I'm more more calm whereas when you like I'm more more calm whereas when you like I'm more more calm whereas when you just first start you're jumping into 37 just first start you're jumping into 37 just first start you're jumping into 37 degree water you're it's going to take a degree water you're it's going to take a degree water you're it's going to take a long time to to get to that that um long time to to get to that that um long time to to get to that that um equilibrium Ste it um so it's just it's equilibrium Ste it um so it's just it's equilibrium Ste it um so it's just it's just training yeah no I love it and I just training yeah no I love it and I just training yeah no I love it and I love how you already dove into some of love how you already dove into some of love how you already dove into some of kind of the ways that you make it more kind of the ways that you make it more kind of the ways that you make it more difficult as if people are are listening difficult as if people are are listening difficult as if people are are listening who've never jumped into 37° water uh who've never jumped into 37° water uh who've never jumped into 37° water uh you won't want to find ways to make it you won't want to find ways to make it you won't want to find ways to make it all that more difficult in the beginning all that more difficult in the beginning all that more difficult in the beginning but then over time the more and more you but then over time the more and more you but then over time the more and more you you can't ever really Master it right you can't ever really Master it right you can't ever really Master it right there's an an infinite number of ways there's an an infinite number of ways there's an an infinite number of ways that you can probably continue to make that you can probably continue to make that you can probably continue to make it more difficult but before we get into it more difficult but before we get into it more difficult but before we get into maybe some of the more protocol stuff I maybe some of the more protocol stuff I maybe some of the more protocol stuff I guess just to kind of maybe wrap up that guess just to kind of maybe wrap up that guess just to kind of maybe wrap up that first section A little bit it sounds first section A little bit it sounds first section A little bit it sounds like the mental benefits and like the like the mental benefits and like the like the mental benefits and like the improvements of overall stress improvements of overall stress improvements of overall stress resilience is that when you first jump resilience is that when you first jump resilience is that when you first jump in the cold water the transition from in the cold water the transition from in the cold water the transition from the sympathetic state to the parasym the sympathetic state to the parasym the sympathetic state to the parasym parasympathetic state is a little bit parasympathetic state is a little bit parasympathetic state is a little bit longer longer longer and then as you do it more often the
08:00and then as you do it more often the and then as you do it more often the transition is shorter therefore you uh transition is shorter therefore you uh transition is shorter therefore you uh that should happen in everyday life as that should happen in everyday life as that should happen in everyday life as well so when a stressful situation pops well so when a stressful situation pops well so when a stressful situation pops up your nervous system has been trained up your nervous system has been trained up your nervous system has been trained via the cold exposure and cold immersion via the cold exposure and cold immersion via the cold exposure and cold immersion to be like okay I've done this before I to be like okay I've done this before I to be like okay I've done this before I can handle it you don't need to react can handle it you don't need to react can handle it you don't need to react right away you can pause slow down and right away you can pause slow down and right away you can pause slow down and respond a little bit more thoughtfully respond a little bit more thoughtfully respond a little bit more thoughtfully exactly and and the the peaks of stress exactly and and the the peaks of stress exactly and and the the peaks of stress seem a lot less jarring like when seem a lot less jarring like when seem a lot less jarring like when something stressful pops up and you've something stressful pops up and you've something stressful pops up and you've been doing the cold immersion it it it been doing the cold immersion it it it been doing the cold immersion it it it feels like a it feels a lot less feels like a it feels a lot less feels like a it feels a lot less stressful than if you were to do it stressful than if you were to do it stressful than if you were to do it without the cold immersion like it feels without the cold immersion like it feels without the cold immersion like it feels more more intense I would say if you're more more intense I would say if you're more more intense I would say if you're not incorporating the practice in your not incorporating the practice in your not incorporating the practice in your day-to-day yeah great great okay I want day-to-day yeah great great okay I want day-to-day yeah great great okay I want to transition into the performance to transition into the performance to transition into the performance benefits a little bit you know you kind benefits a little bit you know you kind benefits a little bit you know you kind of mentioned energy and Recovery being a of mentioned energy and Recovery being a of mentioned energy and Recovery being a couple of probably the topics we'll couple of probably the topics we'll couple of probably the topics we'll discuss with regards to Performance
09:00discuss with regards to Performance discuss with regards to Performance benefits so give us an overarching idea benefits so give us an overarching idea benefits so give us an overarching idea of what we mean by performance benefits of what we mean by performance benefits of what we mean by performance benefits which specific performance benefits do which specific performance benefits do which specific performance benefits do we get from cold we get from cold we get from cold immersion yeah so when you get in the immersion yeah so when you get in the immersion yeah so when you get in the cold water your blood rushes to your cold water your blood rushes to your cold water your blood rushes to your core and it it just gets go moves from core and it it just gets go moves from core and it it just gets go moves from your extremities into your core into your extremities into your core into your extremities into your core into your into your vital organs and when you your into your vital organs and when you your into your vital organs and when you get out of the coal plunge your blood get out of the coal plunge your blood get out of the coal plunge your blood rushes back to your extremities and that rushes back to your extremities and that rushes back to your extremities and that viso viso pump if you will helps flush viso viso pump if you will helps flush viso viso pump if you will helps flush out lactic acid and inflammation um in out lactic acid and inflammation um in out lactic acid and inflammation um in your in your muscles so that's what like your in your muscles so that's what like your in your muscles so that's what like athletes love to use it for is to reduce athletes love to use it for is to reduce athletes love to use it for is to reduce their their inflammation get back to um their their inflammation get back to um their their inflammation get back to um get back to training quicker and it also get back to training quicker and it also get back to training quicker and it also instantly reduces soreness uh in your instantly reduces soreness uh in your instantly reduces soreness uh in your joints and muscles as well um so so it joints and muscles as well um so so it joints and muscles as well um so so it it it dumps the nerve endings in in in it it dumps the nerve endings in in in it it dumps the nerve endings in in in your pen receptor so it helps with any
10:00your pen receptor so it helps with any your pen receptor so it helps with any sore joints sore muscles um and it also sore joints sore muscles um and it also sore joints sore muscles um and it also uh triggers a drop in Pro inflammatory uh triggers a drop in Pro inflammatory uh triggers a drop in Pro inflammatory cyto kindes so that they're like they're cyto kindes so that they're like they're cyto kindes so that they're like they're little Messengers in your body that fuel little Messengers in your body that fuel little Messengers in your body that fuel chronic inflammation um so yeah hits a chronic inflammation um so yeah hits a chronic inflammation um so yeah hits a lot of different aspects and when you lot of different aspects and when you lot of different aspects and when you pair cold immersion even with um hot hot pair cold immersion even with um hot hot pair cold immersion even with um hot hot like soas then that viso pump gets more like soas then that viso pump gets more like soas then that viso pump gets more intense and that it helps uh uh flush intense and that it helps uh uh flush intense and that it helps uh uh flush out like any toxin and your lactic acid out like any toxin and your lactic acid out like any toxin and your lactic acid a lot a lot a lot quicker so let's let's expand on this a quicker so let's let's expand on this a quicker so let's let's expand on this a little bit this idea of the this Vaso little bit this idea of the this Vaso little bit this idea of the this Vaso pump so basically if I'm jumping into a pump so basically if I'm jumping into a pump so basically if I'm jumping into a cold tub that's cold enough the blood cold tub that's cold enough the blood cold tub that's cold enough the blood that is in my extremities if you will my that is in my extremities if you will my that is in my extremities if you will my arms my legs rushes to my vital organs arms my legs rushes to my vital organs arms my legs rushes to my vital organs because it thinks like holy crap you because it thinks like holy crap you because it thinks like holy crap you need to maintain your interal body need to maintain your interal body need to maintain your interal body temperature or you're going to get temperature or you're going to get temperature or you're going to get hypothermia and you're going to die and hypothermia and you're going to die and hypothermia and you're going to die and then you know I guess the blood stays in then you know I guess the blood stays in then you know I guess the blood stays in your core for the duration of which
11:00your core for the duration of which your core for the duration of which you're in that cold exposure and then you're in that cold exposure and then you're in that cold exposure and then once you get out blood then disperses in once you get out blood then disperses in once you get out blood then disperses in it's like fresh blood that disperses it's like fresh blood that disperses it's like fresh blood that disperses into the extremities or try to break into the extremities or try to break into the extremities or try to break that that that down I guess like the science of it is down I guess like the science of it is down I guess like the science of it is is your your your your vins your every is your your your your vins your every is your your your your vins your every everything like constricts so the blood everything like constricts so the blood everything like constricts so the blood rushes to your core and then when you rushes to your core and then when you rushes to your core and then when you get OD your body's warming up the your get OD your body's warming up the your get OD your body's warming up the your vins like expand so viso constriction vins like expand so viso constriction vins like expand so viso constriction viso expansion and so like when you get viso expansion and so like when you get viso expansion and so like when you get in the cold it's like like like hitting in the cold it's like like like hitting in the cold it's like like like hitting the breakes on inflammation and then the breakes on inflammation and then the breakes on inflammation and then when you get out or when you warm up when you get out or when you warm up when you get out or when you warm up it's like putting the Petal on recovery it's like putting the Petal on recovery it's like putting the Petal on recovery if you will gotcha I like that I like if you will gotcha I like that I like if you will gotcha I like that I like that analogy that's good so talk to me that analogy that's good so talk to me that analogy that's good so talk to me about about about then when cold exposure is paired with a then when cold exposure is paired with a then when cold exposure is paired with a sauna so let me see if sauna so let me see if sauna so let me see if I when you get out of a cold the cold
12:00I when you get out of a cold the cold I when you get out of a cold the cold tub then your veins tub then your veins tub then your veins expand is do they expand more when you H expand is do they expand more when you H expand is do they expand more when you H hop in a sauna like what do how would hop in a sauna like what do how would hop in a sauna like what do how would you come up with that analogy or what's you come up with that analogy or what's you come up with that analogy or what's the science behind that yeah they they the science behind that yeah they they the science behind that yeah they they expand more when you get in the Sona expand more when you get in the Sona expand more when you get in the Sona because your body's overheated it needs because your body's overheated it needs because your body's overheated it needs to the the blood is trying to ex expel to the the blood is trying to ex expel to the the blood is trying to ex expel like the hot energy so like the they like the hot energy so like the they like the hot energy so like the they they increase the surface area basically they increase the surface area basically they increase the surface area basically when you when you get in the the hot when you when you get in the the hot when you when you get in the the hot sauna sauna sauna and so that's what decreases the the and so that's what decreases the the and so that's what decreases the the temperature of the blood is the fact temperature of the blood is the fact temperature of the blood is the fact that it increases the surface area that it increases the surface area that it increases the surface area therefore the Heat and the temperature therefore the Heat and the temperature therefore the Heat and the temperature of it like gets dispersed over a larger of it like gets dispersed over a larger of it like gets dispersed over a larger surface area exactly yeah yeah um and surface area exactly yeah yeah um and surface area exactly yeah yeah um and yeah just increases the blood flow and yeah just increases the blood flow and yeah just increases the blood flow and increases the oxygen to your tissues as increases the oxygen to your tissues as increases the oxygen to your tissues as well so it like also helps with recovery well so it like also helps with recovery well so it like also helps with recovery um eats the detox so it helps like the um eats the detox so it helps like the um eats the detox so it helps like the sweating like helps take out any like um sweating like helps take out any like um sweating like helps take out any like um toxin toxin toxin and helps you like recover faster that
13:00and helps you like recover faster that and helps you like recover faster that way as well the the cold and heat work way as well the the cold and heat work way as well the the cold and heat work very well together they P pair very well very well together they P pair very well very well together they P pair very well together so you've got the con together so you've got the con together so you've got the con constriction and then you got the constriction and then you got the constriction and then you got the expansion they're forced and it it expansion they're forced and it it expansion they're forced and it it creates that uh vascular pump uh so it creates that uh vascular pump uh so it creates that uh vascular pump uh so it flushes out the elastic acid reduces flushes out the elastic acid reduces flushes out the elastic acid reduces muscle soreness improves muscle soreness improves muscle soreness improves circulation um supports lymphatic circulation um supports lymphatic circulation um supports lymphatic drainage and helps you like balance your drainage and helps you like balance your drainage and helps you like balance your nervous system as well because it's it's nervous system as well because it's it's nervous system as well because it's it's also doing the the the the the rest and also doing the the the the the rest and also doing the the the the the rest and digests like back and forth as well digests like back and forth as well digests like back and forth as well gotcha gotcha um that's amazing that's gotcha gotcha um that's amazing that's gotcha gotcha um that's amazing that's awesome so that's a little bit about awesome so that's a little bit about awesome so that's a little bit about kind of like the recovery and probably a kind of like the recovery and probably a kind of like the recovery and probably a little bit of the immune benefit type little bit of the immune benefit type little bit of the immune benefit type stuff as well but from an energy stuff as well but from an energy stuff as well but from an energy standpoint what what's going on inside standpoint what what's going on inside standpoint what what's going on inside of our bodies biologically to provide us of our bodies biologically to provide us of our bodies biologically to provide us with increased levels of energy CU I with increased levels of energy CU I with increased levels of energy CU I know for me anytime I've jumped in the know for me anytime I've jumped in the know for me anytime I've jumped in the cold and I'm sure every everybody would cold and I'm sure every everybody would cold and I'm sure every everybody would say the same thing anytime you jump in say the same thing anytime you jump in say the same thing anytime you jump in the cold like obviously it just wakes the cold like obviously it just wakes the cold like obviously it just wakes you up because it's freaking freezing
14:00you up because it's freaking freezing you up because it's freaking freezing and it's brutal but what's actually and it's brutal but what's actually and it's brutal but what's actually going on inside of us to in give us an going on inside of us to in give us an going on inside of us to in give us an increased level of energy both when we increased level of energy both when we increased level of energy both when we jump in and Lasting energy moving jump in and Lasting energy moving jump in and Lasting energy moving forward yeah so when you get in the cold forward yeah so when you get in the cold forward yeah so when you get in the cold plunge yeah you get a huge surge of so plunge yeah you get a huge surge of so plunge yeah you get a huge surge of so there's there's multiple aspects so is there's there's multiple aspects so is there's there's multiple aspects so is there's chemical releases going in your there's chemical releases going in your there's chemical releases going in your brain and it's also like the physical brain and it's also like the physical brain and it's also like the physical like the what we just talked about the like the what we just talked about the like the what we just talked about the blood and the increase of oxygen so in blood and the increase of oxygen so in blood and the increase of oxygen so in the physical you've got more blood flow the physical you've got more blood flow the physical you've got more blood flow and there's more oxygen getting and there's more oxygen getting and there's more oxygen getting delivered to your muscles to your brein delivered to your muscles to your brein delivered to your muscles to your brein so you feel more alert on that side of so you feel more alert on that side of so you feel more alert on that side of things but then when you get out you things but then when you get out you things but then when you get out you also get a chemical dump of also get a chemical dump of also get a chemical dump of norreen um norreen um norreen um endorphins and you just get this kind of endorphins and you just get this kind of endorphins and you just get this kind of high natural high so the norap refin high natural high so the norap refin high natural high so the norap refin makes you more focused more alert you makes you more focused more alert you makes you more focused more alert you get the uh dopamine which makes you have get the uh dopamine which makes you have get the uh dopamine which makes you have that reward and motivation um Kick and that reward and motivation um Kick and that reward and motivation um Kick and then you get the endorphins which is is then you get the endorphins which is is then you get the endorphins which is is the runner high so you get this cocktail
15:00the runner high so you get this cocktail the runner high so you get this cocktail of of of like uh transmitters in your in of of of like uh transmitters in your in of of of like uh transmitters in your in your brain that makes you meal more your brain that makes you meal more your brain that makes you meal more focused happier increases your mood and focused happier increases your mood and focused happier increases your mood and makes you meal more more alert and makes you meal more more alert and makes you meal more more alert and focused and uh in a sense you feel like focused and uh in a sense you feel like focused and uh in a sense you feel like you you've got more energy but then you you you've got more energy but then you you you've got more energy but then you also have like the physical actual also have like the physical actual also have like the physical actual you've got the the The Surge of energy you've got the the The Surge of energy you've got the the The Surge of energy from the circulation uh increased blood from the circulation uh increased blood from the circulation uh increased blood flow increased oxygen to your brain so flow increased oxygen to your brain so flow increased oxygen to your brain so you've got all those things happen at you've got all those things happen at you've got all those things happen at once like after three three minutes in once like after three three minutes in once like after three three minutes in the cold plunge so it's pretty intense the cold plunge so it's pretty intense the cold plunge so it's pretty intense and that's why everyone gets addicted and that's why everyone gets addicted and that's why everyone gets addicted they get like this huge energy boost they get like this huge energy boost they get like this huge energy boost that switches your Ste instantly so if that switches your Ste instantly so if that switches your Ste instantly so if you got a morning like a foggy morning you got a morning like a foggy morning you got a morning like a foggy morning you want to get in the C plunge it wipes you want to get in the C plunge it wipes you want to get in the C plunge it wipes everything out you've got important everything out you've got important everything out you've got important business speeding going in the cold business speeding going in the cold business speeding going in the cold plunge makes you more alert clears out plunge makes you more alert clears out plunge makes you more alert clears out any stress in your head and yeah it it any stress in your head and yeah it it any stress in your head and yeah it it it it it's a lot of people use it for it it it's a lot of people use it for it it it's a lot of people use it for the energy I was nice nice That's before the energy I was nice nice That's before the energy I was nice nice That's before we dive into kind of some of the immune we dive into kind of some of the immune we dive into kind of some of the immune benefits that you can get from cold
16:00benefits that you can get from cold benefits that you can get from cold exposure you know you guys have your own exposure you know you guys have your own exposure you know you guys have your own tub that you have with energized Health tub that you have with energized Health tub that you have with energized Health at energize health.com and I was looking at energize health.com and I was looking at energize health.com and I was looking into it a little bit and it can do both into it a little bit and it can do both into it a little bit and it can do both it goes from cold and it can go to hot it goes from cold and it can go to hot it goes from cold and it can go to hot am I correct with that yeah yeah so it am I correct with that yeah yeah so it am I correct with that yeah yeah so it goes like hot on cold goes to 37 degrees goes like hot on cold goes to 37 degrees goes like hot on cold goes to 37 degrees and then it also can go up to 105 so and then it also can go up to 105 so and then it also can go up to 105 so you've got like cold immersion as well you've got like cold immersion as well you've got like cold immersion as well um so you might use cold immersion um so you might use cold immersion um so you might use cold immersion during the week or you might switch it during the week or you might switch it during the week or you might switch it to hot tub mode for the evening time so to hot tub mode for the evening time so to hot tub mode for the evening time so cold Emer in the morning hot tub in the cold Emer in the morning hot tub in the cold Emer in the morning hot tub in the evening to relax um but yeah a lot of evening to relax um but yeah a lot of evening to relax um but yeah a lot of people use it at the weekends like if people use it at the weekends like if people use it at the weekends like if they're if they're working on ton during they're if they're working on ton during they're if they're working on ton during the week and then you use it the the week and then you use it the the week and then you use it the weekends just to recover in they kind of weekends just to recover in they kind of weekends just to recover in they kind of a hot tub at highs nice and it's a hot tub at highs nice and it's a hot tub at highs nice and it's portable right you can you can bring it portable right you can you can bring it portable right you can you can bring it with you different places that you go with you different places that you go with you different places that you go yeah yes portable is me with drop stitch yeah yes portable is me with drop stitch yeah yes portable is me with drop stitch fabric uh military GED so it blows up to fabric uh military GED so it blows up to fabric uh military GED so it blows up to 10 psi so you can sit on it standand on 10 psi so you can sit on it standand on 10 psi so you can sit on it standand on it it's rock hard and uh yeah people use it it's rock hard and uh yeah people use it it's rock hard and uh yeah people use it to travel with like we guys like Dr
17:00it to travel with like we guys like Dr it to travel with like we guys like Dr Will Smith that that bring it right to Will Smith that that bring it right to Will Smith that that bring it right to their sets uh movie sets or their their sets uh movie sets or their their sets uh movie sets or their concerts um but I say most people have concerts um but I say most people have concerts um but I say most people have it at their house so it's a PO most it at their house so it's a PO most it at their house so it's a PO most people keep it on a permanent setup just people keep it on a permanent setup just people keep it on a permanent setup just at their house but they just like to use at their house but they just like to use at their house but they just like to use the versatility of it having in their the versatility of it having in their the versatility of it having in their backyard or their patio like move it by backyard or their patio like move it by backyard or their patio like move it by whenever they want so yeah whenever they want so yeah whenever they want so yeah um how long does the TR is it do people um how long does the TR is it do people um how long does the TR is it do people transition from cold to hot with it like transition from cold to hot with it like transition from cold to hot with it like is it used for that or is that kind of a is it used for that or is that kind of a is it used for that or is that kind of a different thing that you would do with different thing that you would do with different thing that you would do with something like a something like a something like a sauna yeah you you need a sauna to do sauna yeah you you need a sauna to do sauna yeah you you need a sauna to do like the like the the contrast it takes like the like the the contrast it takes like the like the the contrast it takes a few hours for it switch over because a few hours for it switch over because a few hours for it switch over because there's there's like 80 gallons of water there's there's like 80 gallons of water there's there's like 80 gallons of water there um so most people would either there um so most people would either there um so most people would either like pair if they want to do that like pair if they want to do that like pair if they want to do that contrast they' pair it with a sauna and contrast they' pair it with a sauna and contrast they' pair it with a sauna and jump in it back and forth in the SAA or jump in it back and forth in the SAA or jump in it back and forth in the SAA or a hot tub um but then with ours they a hot tub um but then with ours they a hot tub um but then with ours they just they use the hot tub mode just if just they use the hot tub mode just if just they use the hot tub mode just if they want to like do it at the weekend they want to like do it at the weekend they want to like do it at the weekend or like switch it in the the evening or like switch it in the the evening or like switch it in the the evening time or morning time depending on when time or morning time depending on when time or morning time depending on when they want to use cold or hot therapy
18:00they want to use cold or hot therapy they want to use cold or hot therapy yeah well and I feel like a lot of yeah well and I feel like a lot of yeah well and I feel like a lot of people probably just use it as a hot tub people probably just use it as a hot tub people probably just use it as a hot tub in to use it as a hot tub yeah there in to use it as a hot tub yeah there in to use it as a hot tub yeah there there is a few people that just don't there is a few people that just don't there is a few people that just don't want the cold and they just which is want the cold and they just which is want the cold and they just which is interesting yeah that's hilarious that's interesting yeah that's hilarious that's interesting yeah that's hilarious that's hilarious um well let's dive into some hilarious um well let's dive into some hilarious um well let's dive into some of the immune system benefits uh as well of the immune system benefits uh as well of the immune system benefits uh as well so talk to us about what cold exposure so talk to us about what cold exposure so talk to us about what cold exposure and how cold immersion helps us to get and how cold immersion helps us to get and how cold immersion helps us to get sick less and and improves our immune sick less and and improves our immune sick less and and improves our immune Health yeah um so it it increases our Health yeah um so it it increases our Health yeah um so it it increases our white blood cell cont so they're like white blood cell cont so they're like white blood cell cont so they're like your Frontline soldiers for your immune your Frontline soldiers for your immune your Frontline soldiers for your immune system and they hunt down bacteria system and they hunt down bacteria system and they hunt down bacteria viruses um we've also touched on like viruses um we've also touched on like viruses um we've also touched on like this the lymphatic circulation so it it this the lymphatic circulation so it it this the lymphatic circulation so it it has that uh vascular pump um so it has that uh vascular pump um so it has that uh vascular pump um so it increases your circulation helps out FL increases your circulation helps out FL increases your circulation helps out FL flush out toxins um and then it also flush out toxins um and then it also flush out toxins um and then it also increases neur aparine by 500% which increases neur aparine by 500% which increases neur aparine by 500% which helps helps uh sharp and focus and also helps helps uh sharp and focus and also helps helps uh sharp and focus and also helps um be a natural immune booster as helps um be a natural immune booster as helps um be a natural immune booster as well so like those those three things well so like those those three things well so like those those three things work work in uh synchronicity to to help
19:00work work in uh synchronicity to to help work work in uh synchronicity to to help with uh immunity and there's actually a with uh immunity and there's actually a with uh immunity and there's actually a study done uh with Dutch uh workers that study done uh with Dutch uh workers that study done uh with Dutch uh workers that if they did cold shs like 30% of them if they did cold shs like 30% of them if they did cold shs like 30% of them would would have less sick days would would have less sick days would would have less sick days throughout the year if they did a cold throughout the year if they did a cold throughout the year if they did a cold sh daily so yeah that's cool that's cool sh daily so yeah that's cool that's cool sh daily so yeah that's cool that's cool well let's let's start to dive into some well let's let's start to dive into some well let's let's start to dive into some of the more practical things and you of the more practical things and you of the more practical things and you know you just mentioned cold shower so know you just mentioned cold shower so know you just mentioned cold shower so we're going to Let's dive into the we're going to Let's dive into the we're going to Let's dive into the temperature conversation because I know temperature conversation because I know temperature conversation because I know you guys with your cold tub it gets down you guys with your cold tub it gets down you guys with your cold tub it gets down to to 37° I guess like first off is is to to 37° I guess like first off is is to to 37° I guess like first off is is there something special about 37° or there something special about 37° or there something special about 37° or does the temperature have to be below a does the temperature have to be below a does the temperature have to be below a specific number where it really gets the specific number where it really gets the specific number where it really gets the benefits and kind of like along the same benefits and kind of like along the same benefits and kind of like along the same lines if you can tie it into the same lines if you can tie it into the same lines if you can tie it into the same conversation or maybe it's just a conversation or maybe it's just a conversation or maybe it's just a different part of the question is with different part of the question is with different part of the question is with cold showers sometimes like I know for cold showers sometimes like I know for cold showers sometimes like I know for me if I take a cold shower on a super me if I take a cold shower on a super me if I take a cold shower on a super cold day outside in the winter then it cold day outside in the winter then it cold day outside in the winter then it gets really really cold but sometimes gets really really cold but sometimes gets really really cold but sometimes here in the summer in Nashville here in the summer in Nashville here in the summer in Nashville Tennessee I turn turn it as cold was Tennessee I turn turn it as cold was Tennessee I turn turn it as cold was possible and it's really not all that
20:00possible and it's really not all that possible and it's really not all that cold so can you get to the required cold so can you get to the required cold so can you get to the required temperature to see the benefits with the temperature to see the benefits with the temperature to see the benefits with the shower as well so try to wrap that into shower as well so try to wrap that into shower as well so try to wrap that into one yeah so uh in terms of like the yeah one yeah so uh in terms of like the yeah one yeah so uh in terms of like the yeah the temperature that you need um so you the temperature that you need um so you the temperature that you need um so you you uh you can start off in the 50s like you uh you can start off in the 50s like you uh you can start off in the 50s like 60 degree like I I would actually 60 degree like I I would actually 60 degree like I I would actually recommend that if you've got a cold recommend that if you've got a cold recommend that if you've got a cold plunge or you're using ice bath start plunge or you're using ice bath start plunge or you're using ice bath start off higher because then you'll do the off higher because then you'll do the off higher because then you'll do the the the thing more more repeatedly you the the thing more more repeatedly you the the thing more more repeatedly you don't scare yourself out of get going in don't scare yourself out of get going in don't scare yourself out of get going in a 37 degree and and like not want to do a 37 degree and and like not want to do a 37 degree and and like not want to do it again so yeah I recommend go going it again so yeah I recommend go going it again so yeah I recommend go going higher uh to get the the The Hobbit higher uh to get the the The Hobbit higher uh to get the the The Hobbit enforced um in terms of like the cold enforced um in terms of like the cold enforced um in terms of like the cold shs I I yeah I think like we're like in shs I I yeah I think like we're like in shs I I yeah I think like we're like in the winter time is super super effective the winter time is super super effective the winter time is super super effective like I know when I go back to Ireland like I know when I go back to Ireland like I know when I go back to Ireland it's freezing cold there and I go on the it's freezing cold there and I go on the it's freezing cold there and I go on the cold sh and I definitely feel like I've cold sh and I definitely feel like I've cold sh and I definitely feel like I've got done a cold plunge so it probably got done a cold plunge so it probably got done a cold plunge so it probably feels to see them there in Nashville um feels to see them there in Nashville um feels to see them there in Nashville um but yeah when it comes to Summertime but yeah when it comes to Summertime but yeah when it comes to Summertime it's a bit harder to get that that like it's a bit harder to get that that like it's a bit harder to get that that like boost of like the cold from the shower
21:00boost of like the cold from the shower boost of like the cold from the shower um so maybe use using ice using ice in um so maybe use using ice using ice in um so maybe use using ice using ice in your your bathtub um but yeah to answer your your bathtub um but yeah to answer your your bathtub um but yeah to answer your question in terms of like your question in terms of like your question in terms of like temperature a lot of people have temperature a lot of people have temperature a lot of people have different opinions on that I I different opinions on that I I different opinions on that I I personally would say like test what personally would say like test what personally would say like test what works for you um and for me like I when works for you um and for me like I when works for you um and for me like I when I started when I try to get the Habit I started when I try to get the Habit I started when I try to get the Habit done when I was starting at like 37 done when I was starting at like 37 done when I was starting at like 37 degrees I was like yeah I'm the CE you degrees I was like yeah I'm the CE you degrees I was like yeah I'm the CE you of energized health I need to like do 37 of energized health I need to like do 37 of energized health I need to like do 37 degrees and I I would just like not do degrees and I I would just like not do degrees and I I would just like not do it consist L if I was doing trying to do it consist L if I was doing trying to do it consist L if I was doing trying to do 37 I straight off the bot so I just 37 I straight off the bot so I just 37 I straight off the bot so I just start higher so start like 60 55 degrees start higher so start like 60 55 degrees start higher so start like 60 55 degrees work your way down and just so you've work your way down and just so you've work your way down and just so you've got the habit and like now like 37 got the habit and like now like 37 got the habit and like now like 37 doesn't feel like an issue anymore so I doesn't feel like an issue anymore so I doesn't feel like an issue anymore so I think it's just it's kind of like going think it's just it's kind of like going think it's just it's kind of like going to the gym like you don't want to like to the gym like you don't want to like to the gym like you don't want to like absolutely kill yourself on the bench or absolutely kill yourself on the bench or absolutely kill yourself on the bench or like squatting like you want to like like squatting like you want to like like squatting like you want to like load up the plates progressively and I load up the plates progressively and I load up the plates progressively and I think it's the same thing with uh cold think it's the same thing with uh cold think it's the same thing with uh cold immersion yeah no of course and I love immersion yeah no of course and I love immersion yeah no of course and I love that approach when it comes to forming that approach when it comes to forming that approach when it comes to forming the habit and it's also that approach
22:00the habit and it's also that approach the habit and it's also that approach will help you build up your resilience will help you build up your resilience will help you build up your resilience because regardless you're still making because regardless you're still making because regardless you're still making yourself do something that's a little yourself do something that's a little yourself do something that's a little bit uncomfortable so you build up uh a bit uncomfortable so you build up uh a bit uncomfortable so you build up uh a little bit of resilience for that and little bit of resilience for that and little bit of resilience for that and you increase your probably energy levels you increase your probably energy levels you increase your probably energy levels as well no matter what because it's as well no matter what because it's as well no matter what because it's colder than normal but do you know from colder than normal but do you know from colder than normal but do you know from a standpoint of like recovery is there a standpoint of like recovery is there a standpoint of like recovery is there like a specific temperature that pro like a specific temperature that pro like a specific temperature that pro athletes or that like just the science athletes or that like just the science athletes or that like just the science shows that you really kind of need to be shows that you really kind of need to be shows that you really kind of need to be at this temperature to really get the at this temperature to really get the at this temperature to really get the full recovery benefits that you want full recovery benefits that you want full recovery benefits that you want yeah I'm not I'm not sure if there's yeah I'm not I'm not sure if there's yeah I'm not I'm not sure if there's like an actual temperature I know like like an actual temperature I know like like an actual temperature I know like Dr hubman mentioned as long as your Dr hubman mentioned as long as your Dr hubman mentioned as long as your breath is is is hard to catch so I think breath is is is hard to catch so I think breath is is is hard to catch so I think that's like a gut check of is it cold that's like a gut check of is it cold that's like a gut check of is it cold enough is the I'm am I gasping for my enough is the I'm am I gasping for my enough is the I'm am I gasping for my breath when I go in the cold sh am I breath when I go in the cold sh am I breath when I go in the cold sh am I gasping for my breath when I go on the gasping for my breath when I go on the gasping for my breath when I go on the cold plunge I think that's a good test cold plunge I think that's a good test cold plunge I think that's a good test um I know like 20on Robbins C plunges um I know like 20on Robbins C plunges um I know like 20on Robbins C plunges every day at 56 degrees like Hu probably every day at 56 degrees like Hu probably every day at 56 degrees like Hu probably plunges at 40 like everyone has their
23:00plunges at 40 like everyone has their plunges at 40 like everyone has their different temperatures and I think yeah different temperatures and I think yeah different temperatures and I think yeah as long as it it shocks your system and as long as it it shocks your system and as long as it it shocks your system and it's it's not like 30 like 65 degrees it's it's not like 30 like 65 degrees it's it's not like 30 like 65 degrees then I think you you'll find the then I think you you'll find the then I think you you'll find the benefits there but in general I think benefits there but in general I think benefits there but in general I think most people Plunge at 40 in the 40s like most people Plunge at 40 in the 40s like most people Plunge at 40 in the 40s like what I've like 45 46 degrees is is kind what I've like 45 46 degrees is is kind what I've like 45 46 degrees is is kind of like the the me temperature most of like the the me temperature most of like the the me temperature most people Plunge at okay good to know good people Plunge at okay good to know good people Plunge at okay good to know good to know and with a lot of these to know and with a lot of these to know and with a lot of these questions you know there is the questions you know there is the questions you know there is the behavioral side of things from the like behavioral side of things from the like behavioral side of things from the like progression side of things so for progression side of things so for progression side of things so for example I want to I want to ask about example I want to I want to ask about example I want to I want to ask about how long you should stay in how many how long you should stay in how many how long you should stay in how many sessions per week um with all of those I sessions per week um with all of those I sessions per week um with all of those I know we can go down the route of like know we can go down the route of like know we can go down the route of like start somewhere and then build on it but start somewhere and then build on it but start somewhere and then build on it but I want to kind of skip that part of the I want to kind of skip that part of the I want to kind of skip that part of the conversation and get into how long does conversation and get into how long does conversation and get into how long does maybe The Science Show to that you maybe The Science Show to that you maybe The Science Show to that you really want to be in there to really really want to be in there to really really want to be in there to really extract the benefits extract the benefits extract the benefits from performance from mood from all
24:00from performance from mood from all from performance from mood from all these things that we've talked about these things that we've talked about these things that we've talked about from your immune system how long do we from your immune system how long do we from your immune system how long do we really need to be in there for to really really need to be in there for to really really need to be in there for to really extract those benefits and maybe it is extract those benefits and maybe it is extract those benefits and maybe it is like you can extract it at a at a very like you can extract it at a at a very like you can extract it at a at a very short time starting off but then you short time starting off but then you short time starting off but then you need to continue to challenge yourself need to continue to challenge yourself need to continue to challenge yourself more and more to continue to extract the more and more to continue to extract the more and more to continue to extract the benefit so I'll kind of let you Riff on benefit so I'll kind of let you Riff on benefit so I'll kind of let you Riff on how long per session we should be doing how long per session we should be doing how long per session we should be doing and then how many like sessions per week and then how many like sessions per week and then how many like sessions per week okay yeah the the common theme is to do okay yeah the the common theme is to do okay yeah the the common theme is to do 11 minutes at least uh per week and at a 11 minutes at least uh per week and at a 11 minutes at least uh per week and at a temperature of around 50 degrees uh and temperature of around 50 degrees uh and temperature of around 50 degrees uh and each session two to two to five minutes each session two to two to five minutes each session two to two to five minutes I would say is like the me and uh I would say is like the me and uh I would say is like the me and uh protocol people recommend to reap the protocol people recommend to reap the protocol people recommend to reap the cold exposure maximum benefits cold exposure maximum benefits cold exposure maximum benefits so yeah nice nice 11 minutes per week so yeah nice nice 11 minutes per week so yeah nice nice 11 minutes per week two to five minutes per session but like two to five minutes per session but like two to five minutes per session but like you said and like I would probably you said and like I would probably you said and like I would probably recommend for people it's like if two recommend for people it's like if two recommend for people it's like if two minutes sounds like hell for you right minutes sounds like hell for you right minutes sounds like hell for you right now do a couple of 30 minut 30 seconds now do a couple of 30 minut 30 seconds now do a couple of 30 minut 30 seconds sessions and then continue to ramp up to
25:00sessions and then continue to ramp up to sessions and then continue to ramp up to that point because you'll extract some that point because you'll extract some that point because you'll extract some benefits regardless at the shorter benefits regardless at the shorter benefits regardless at the shorter amount of time and the lower number of amount of time and the lower number of amount of time and the lower number of sessions but then once you get to the sessions but then once you get to the sessions but then once you get to the point where you've mastered if you will point where you've mastered if you will point where you've mastered if you will the uh easier versions of it then the uh easier versions of it then the uh easier versions of it then continue to ramp up till you get to that continue to ramp up till you get to that continue to ramp up till you get to that point so you can really maximize the point so you can really maximize the point so you can really maximize the benefits from it yeah yeah I would say benefits from it yeah yeah I would say benefits from it yeah yeah I would say like as long as you're getting past the like as long as you're getting past the like as long as you're getting past the fight or flight stage that's why we said fight or flight stage that's why we said fight or flight stage that's why we said like at least two minutes as long you like at least two minutes as long you like at least two minutes as long you feel your your your mind like stop like feel your your your mind like stop like feel your your your mind like stop like freaking out and your your breath goes freaking out and your your breath goes freaking out and your your breath goes deeper and you go into that relaxed Ste deeper and you go into that relaxed Ste deeper and you go into that relaxed Ste and you're you're not fighting anymore and you're you're not fighting anymore and you're you're not fighting anymore that's that's when you're you're going that's that's when you're you're going that's that's when you're you're going to reap the benefits so that's why to to reap the benefits so that's why to to reap the benefits so that's why to say minimum like two minutes per session say minimum like two minutes per session say minimum like two minutes per session no that's great that's great and that's no that's great that's great and that's no that's great that's great and that's that's good to know because I feel like that's good to know because I feel like that's good to know because I feel like for a lot of people that's going to be a for a lot of people that's going to be a for a lot of people that's going to be a very distinct point in time you know very distinct point in time you know very distinct point in time you know that's not like necessarily when it gets that's not like necessarily when it gets that's not like necessarily when it gets easy but when you can start to control easy but when you can start to control easy but when you can start to control your breath a little bit uh and you're your breath a little bit uh and you're your breath a little bit uh and you're not not not completely uh ex inhaling and exhaling completely uh ex inhaling and exhaling completely uh ex inhaling and exhaling rapidly then that's a good good sign rapidly then that's a good good sign rapidly then that's a good good sign that you've that you've that you've past that point I love how you T talked
26:00past that point I love how you T talked past that point I love how you T talked about some of the different ways to about some of the different ways to about some of the different ways to progressively make it more difficult on progressively make it more difficult on progressively make it more difficult on yourself by decreasing temperature yourself by decreasing temperature yourself by decreasing temperature increasing the amount of time move your increasing the amount of time move your increasing the amount of time move your body dunking your head submerging your body dunking your head submerging your body dunking your head submerging your hands getting in getting back out um I hands getting in getting back out um I hands getting in getting back out um I know know know that move to talk about the moving your that move to talk about the moving your that move to talk about the moving your body part and the th and how you want to body part and the th and how you want to body part and the th and how you want to break up the thermal layer that forms break up the thermal layer that forms break up the thermal layer that forms talk to us a little bit about why that talk to us a little bit about why that talk to us a little bit about why that makes it more makes it more makes it more difficult yeah so so when you get in the difficult yeah so so when you get in the difficult yeah so so when you get in the cold plch it's it's hard at first and cold plch it's it's hard at first and cold plch it's it's hard at first and then your body is is is is warmer than then your body is is is is warmer than then your body is is is is warmer than water so it creates like a thermal layer water so it creates like a thermal layer water so it creates like a thermal layer especially if you're still and the the especially if you're still and the the especially if you're still and the the the micro layer around your skin gets the micro layer around your skin gets the micro layer around your skin gets warmer than the water that you're you're warmer than the water that you're you're warmer than the water that you're you're in so you're you get used to it when in so you're you get used to it when in so you're you get used to it when when you're still so at the minute and a when you're still so at the minute and a when you're still so at the minute and a half mark like the the water run is half mark like the the water run is half mark like the the water run is Prett like relatively warm relatively Prett like relatively warm relatively Prett like relatively warm relatively and if you move then you're breaking up and if you move then you're breaking up and if you move then you're breaking up that layer and you it's as if you're that layer and you it's as if you're that layer and you it's as if you're just back in the plunge for the first just back in the plunge for the first just back in the plunge for the first time again so that's why people would
27:00time again so that's why people would time again so that's why people would would stand up and then get back down or would stand up and then get back down or would stand up and then get back down or if if you've got jets in the coal plunge if if you've got jets in the coal plunge if if you've got jets in the coal plunge or if you move in the coal plunge breaks or if you move in the coal plunge breaks or if you move in the coal plunge breaks up the thermal layer and a good analogy up the thermal layer and a good analogy up the thermal layer and a good analogy of it is if you get in a river where the of it is if you get in a river where the of it is if you get in a river where the water's moving it's a lot harder than water's moving it's a lot harder than water's moving it's a lot harder than getting in any coal plunge because the getting in any coal plunge because the getting in any coal plunge because the water is like you've got no comfort of water is like you've got no comfort of water is like you've got no comfort of of a thermal layer like it's constantly of a thermal layer like it's constantly of a thermal layer like it's constantly broken up around you so um yeah that broken up around you so um yeah that broken up around you so um yeah that that would be my my only kind of that would be my my only kind of that would be my my only kind of explanation of of like how it it feel explanation of of like how it it feel explanation of of like how it it feel right no for sure for sure and that 100% right no for sure for sure and that 100% right no for sure for sure and that 100% makes sense you know when you are very makes sense you know when you are very makes sense you know when you are very cold you tend to want to stay still just cold you tend to want to stay still just cold you tend to want to stay still just naturally so that that thermal layer can naturally so that that thermal layer can naturally so that that thermal layer can actually keep you a little bit warmer so actually keep you a little bit warmer so actually keep you a little bit warmer so I know that anytime you typically get I know that anytime you typically get I know that anytime you typically get into really really cold water all you into really really cold water all you into really really cold water all you want to do is kind of bundle up and want to do is kind of bundle up and want to do is kind of bundle up and Shrink up and and stay still but moving Shrink up and and stay still but moving Shrink up and and stay still but moving breaks up that thermal layer making it breaks up that thermal layer making it breaks up that thermal layer making it more difficult are more difficult are more difficult are there physiological or biological there physiological or biological there physiological or biological benefits to that or is it simply just a benefits to that or is it simply just a benefits to that or is it simply just a matter of making it harder to therefore matter of making it harder to therefore matter of making it harder to therefore improve your resilience and your
28:00improve your resilience and your improve your resilience and your toughness yeah so when you when you like toughness yeah so when you when you like toughness yeah so when you when you like remove remove the thermal air make it remove remove the thermal air make it remove remove the thermal air make it harder you you you have an a spike of harder you you you have an a spike of harder you you you have an a spike of norrine in your bre so that's the norrine in your bre so that's the norrine in your bre so that's the science behind it like it's it's the science behind it like it's it's the science behind it like it's it's the same thing before you get in the cold same thing before you get in the cold same thing before you get in the cold plunge you get a spike of norap refin plunge you get a spike of norap refin plunge you get a spike of norap refin which is I don't want to get in there which is I don't want to get in there which is I don't want to get in there and you have to like override that and and you have to like override that and and you have to like override that and when you get in the cold plunge another when you get in the cold plunge another when you get in the cold plunge another Spike happens and it's it's your body Spike happens and it's it's your body Spike happens and it's it's your body like fighting it and when you remove the like fighting it and when you remove the like fighting it and when you remove the thermal layer that is another like Spike thermal layer that is another like Spike thermal layer that is another like Spike of of the the neurin um that that of of the the neurin um that that of of the the neurin um that that happens so that that's that's that's happens so that that's that's that's happens so that that's that's that's what happens and um Dr human talks about what happens and um Dr human talks about what happens and um Dr human talks about like walls of resistance so instead of like walls of resistance so instead of like walls of resistance so instead of content time and temperature like you content time and temperature like you content time and temperature like you like a lot of people do he says if you like a lot of people do he says if you like a lot of people do he says if you want to train your resilience you call want to train your resilience you call want to train your resilience you call call them walls so to build mental grit call them walls so to build mental grit call them walls so to build mental grit you would increase the difficulty By REM you would increase the difficulty By REM you would increase the difficulty By REM like moving your body submerging your like moving your body submerging your like moving your body submerging your head putting your hands under standing head putting your hands under standing head putting your hands under standing up getting done another weird one was
29:00up getting done another weird one was up getting done another weird one was doing a hard calculation in your head doing a hard calculation in your head doing a hard calculation in your head which I've never done before but which I've never done before but which I've never done before but apparently that's one but yeah those apparently that's one but yeah those apparently that's one but yeah those those are those are the methods to to those are those are the methods to to those are those are the methods to to make it harder and like that's the the make it harder and like that's the the make it harder and like that's the the reason behind it that's awesome somebody reason behind it that's awesome somebody reason behind it that's awesome somebody who's listening to this and who's never who's listening to this and who's never who's listening to this and who's never done it before hasn't done it done it before hasn't done it done it before hasn't done it consistently and hates the feeling of consistently and hates the feeling of consistently and hates the feeling of their breath completely being taken away their breath completely being taken away their breath completely being taken away from them and then panting rapidly for a from them and then panting rapidly for a from them and then panting rapidly for a short period of time what's a good short period of time what's a good short period of time what's a good breathing technique or breathing advice breathing technique or breathing advice breathing technique or breathing advice that you would give somebody who would that you would give somebody who would that you would give somebody who would like to start doing this more often but like to start doing this more often but like to start doing this more often but hates the fact that their breath gets hates the fact that their breath gets hates the fact that their breath gets taken away so quickly and they need some taken away so quickly and they need some taken away so quickly and they need some sort of strategy to keep themselves calm sort of strategy to keep themselves calm sort of strategy to keep themselves calm when they get in there yeah so my first when they get in there yeah so my first when they get in there yeah so my first go plane I did breath work before so if go plane I did breath work before so if go plane I did breath work before so if you look up before yeah before it yeah I you look up before yeah before it yeah I you look up before yeah before it yeah I would recommend looking up a YouTube would recommend looking up a YouTube would recommend looking up a YouTube video um just like Wim Hof box breathing video um just like Wim Hof box breathing video um just like Wim Hof box breathing or diaphrag breathing and that that or diaphrag breathing and that that or diaphrag breathing and that that helps you de with like the the stressful
30:00helps you de with like the the stressful helps you de with like the the stressful moment of getting in the cul plunge same moment of getting in the cul plunge same moment of getting in the cul plunge same thing it trains your nervous system but thing it trains your nervous system but thing it trains your nervous system but without the water uh and the way you do without the water uh and the way you do without the water uh and the way you do that is like 30 breaths you of diaphragm that is like 30 breaths you of diaphragm that is like 30 breaths you of diaphragm breaths and you're you're doing breath breaths and you're you're doing breath breaths and you're you're doing breath holes um so you do 30 breaths you take a holes um so you do 30 breaths you take a holes um so you do 30 breaths you take a big breath hold um on on on the exhale big breath hold um on on on the exhale big breath hold um on on on the exhale and then you hold it for as long as you and then you hold it for as long as you and then you hold it for as long as you can and then you take it inhale and then can and then you take it inhale and then can and then you take it inhale and then you tense your muscles and hold it for you tense your muscles and hold it for you tense your muscles and hold it for as long as you can and that's one rhy so as long as you can and that's one rhy so as long as you can and that's one rhy so you do three of those and that that does you do three of those and that that does you do three of those and that that does the same thing switches your sympathetic the same thing switches your sympathetic the same thing switches your sympathetic state to your parasympathetic state does state to your parasympathetic state does state to your parasympathetic state does that that that dance and then when you that that that dance and then when you that that that dance and then when you get in the cold plunge it's it feels a get in the cold plunge it's it feels a get in the cold plunge it's it feels a lot less jarring when you when you get lot less jarring when you when you get lot less jarring when you when you get in because you've kind of R Tred your in because you've kind of R Tred your in because you've kind of R Tred your nervous system to deal with the the nervous system to deal with the the nervous system to deal with the the stress like stress basically yeah it's a stress like stress basically yeah it's a stress like stress basically yeah it's a it's the way I like to think about it is it's the way I like to think about it is it's the way I like to think about it is like the warmup to to the cold plunge like the warmup to to the cold plunge like the warmup to to the cold plunge yeah nice nice and then do you when you yeah nice nice and then do you when you yeah nice nice and then do you when you get in you know that's a little bit of get in you know that's a little bit of get in you know that's a little bit of the breathing beforehand and forgive me the breathing beforehand and forgive me the breathing beforehand and forgive me I if you mentioned when you're actually
31:00I if you mentioned when you're actually I if you mentioned when you're actually in the cold water what is there a in the cold water what is there a in the cold water what is there a particular way that you go about particular way that you go about particular way that you go about breathing that is best from a benefit breathing that is best from a benefit breathing that is best from a benefit standpoint or that helps keep your standpoint or that helps keep your standpoint or that helps keep your nervous system uh or transition your nervous system uh or transition your nervous system uh or transition your nervous system nervous system nervous system quicker yeah so when you're in the cold quicker yeah so when you're in the cold quicker yeah so when you're in the cold plunge when I'm like coaching anyone in plunge when I'm like coaching anyone in plunge when I'm like coaching anyone in their first time you breathing in their first time you breathing in their first time you breathing in through your nose uh and not your MTH it through your nose uh and not your MTH it through your nose uh and not your MTH it if you can do that like try to get to if you can do that like try to get to if you can do that like try to get to that that method of breathing as quick that that method of breathing as quick that that method of breathing as quick as possible usually people like are are as possible usually people like are are as possible usually people like are are breathing through their mouth which breathing through their mouth which breathing through their mouth which automatically like stresses your body automatically like stresses your body automatically like stresses your body and mind out because your mouth and mind out because your mouth and mind out because your mouth breathing but breathing in through your breathing but breathing in through your breathing but breathing in through your nose uh relaxes your body and mind so if nose uh relaxes your body and mind so if nose uh relaxes your body and mind so if you can Cal yourself and breathe in you can Cal yourself and breathe in you can Cal yourself and breathe in through your nose out through your mouth through your nose out through your mouth through your nose out through your mouth long inhales long exhales to the mouth long inhales long exhales to the mouth long inhales long exhales to the mouth and try to imagine your muscles relaxing and try to imagine your muscles relaxing and try to imagine your muscles relaxing when you're in there so I did my first when you're in there so I did my first when you're in there so I did my first Co Plunge in in Columbia and um this the Co Plunge in in Columbia and um this the Co Plunge in in Columbia and um this the guy in my ear said just relax surrender guy in my ear said just relax surrender guy in my ear said just relax surrender the coal and when I when I relax and my
32:00the coal and when I when I relax and my the coal and when I when I relax and my my my shoulders like uh release then it my my shoulders like uh release then it my my shoulders like uh release then it became a lot became a lot became a lot easier counterintuitively it felt a lot easier counterintuitively it felt a lot easier counterintuitively it felt a lot easier because I surrendered my muscles easier because I surrendered my muscles easier because I surrendered my muscles relaxed so it probably singal signal to relaxed so it probably singal signal to relaxed so it probably singal signal to my mind everything's okay um because my mind everything's okay um because my mind everything's okay um because when you when you get in and you're when you when you get in and you're when you when you get in and you're tensing you're you're breathing through tensing you're you're breathing through tensing you're you're breathing through your mouth you're you're you're telling your mouth you're you're you're telling your mouth you're you're you're telling your body and mind that I'm stressed and your body and mind that I'm stressed and your body and mind that I'm stressed and it's hard to relax into it so yeah no it's hard to relax into it so yeah no it's hard to relax into it so yeah no that's great that's great no I I that's great that's great no I I that's great that's great no I I definitely feel like I definitely feel like I definitely feel like I experienced the same exact thing when experienced the same exact thing when experienced the same exact thing when you first get in and everything's just you first get in and everything's just you first get in and everything's just tight and then you just relax and yeah tight and then you just relax and yeah tight and then you just relax and yeah 100% 100% helps so if we're again giving 100% 100% helps so if we're again giving 100% 100% helps so if we're again giving an overview for somebody who's maybe an overview for somebody who's maybe an overview for somebody who's maybe just trying to get into this for a just trying to get into this for a just trying to get into this for a little bit you kind of mentioned when little bit you kind of mentioned when little bit you kind of mentioned when you first start maybe start with a you first start maybe start with a you first start maybe start with a little bit higher temperature maybe 55 little bit higher temperature maybe 55 little bit higher temperature maybe 55 60° maybe 30 seconds or so maybe a 60° maybe 30 seconds or so maybe a 60° maybe 30 seconds or so maybe a couple times a week and then gradually couple times a week and then gradually couple times a week and then gradually probably the easiest things to start off probably the easiest things to start off probably the easiest things to start off by making a little bit more difficult is by making a little bit more difficult is by making a little bit more difficult is going just a little bit colder and then going just a little bit colder and then going just a little bit colder and then maybe just a little bit longer and then
33:00maybe just a little bit longer and then maybe just a little bit longer and then maybe a little bit colder and then maybe maybe a little bit colder and then maybe maybe a little bit colder and then maybe a little bit longer until you probably a little bit longer until you probably a little bit longer until you probably get to the point where you're doing 11 get to the point where you're doing 11 get to the point where you're doing 11 minutes total per week and that could be minutes total per week and that could be minutes total per week and that could be maybe four sessions at around 3 minutes maybe four sessions at around 3 minutes maybe four sessions at around 3 minutes per session and then and then maybe do per session and then and then maybe do per session and then and then maybe do some of the more advanced stuff like some of the more advanced stuff like some of the more advanced stuff like moving around getting up getting down is moving around getting up getting down is moving around getting up getting down is that kind of how you would recommend that kind of how you would recommend that kind of how you would recommend somebody progressively adding this to somebody progressively adding this to somebody progressively adding this to their routine yeah exactly if if they've their routine yeah exactly if if they've their routine yeah exactly if if they've got a cold Plunge like you you want to got a cold Plunge like you you want to got a cold Plunge like you you want to start off in the higher temperatures start off in the higher temperatures start off in the higher temperatures shorter time so a minute at 60 degrees shorter time so a minute at 60 degrees shorter time so a minute at 60 degrees and then you would the the the lowering and then you would the the the lowering and then you would the the the lowering the temperature is harder than the temperature is harder than the temperature is harder than increasing your time so if you feel your increasing your time so if you feel your increasing your time so if you feel your feel that you're progressing quicker feel that you're progressing quicker feel that you're progressing quicker lower the temperature like five degrees lower the temperature like five degrees lower the temperature like five degrees and just keep working your way down and just keep working your way down and just keep working your way down until you're at the lowest temperature until you're at the lowest temperature until you're at the lowest temperature that the plunge can go at um so that's that the plunge can go at um so that's that the plunge can go at um so that's like 33 degrees or 37 degrees and then like 33 degrees or 37 degrees and then like 33 degrees or 37 degrees and then then when you get into the advanc stage then when you get into the advanc stage then when you get into the advanc stage then you increase the difficulty with um then you increase the difficulty with um then you increase the difficulty with um moving your body and increasing those
34:00moving your body and increasing those moving your body and increasing those the time up to maybe 10 minutes if you the time up to maybe 10 minutes if you the time up to maybe 10 minutes if you want um and then doing the head dunks want um and then doing the head dunks want um and then doing the head dunks you could do a head dunk right right as you could do a head dunk right right as you could do a head dunk right right as you get in uh which is pretty difficult you get in uh which is pretty difficult you get in uh which is pretty difficult and then do it halfway do it at the very and then do it halfway do it at the very and then do it halfway do it at the very end so there's multiple ways to to do it end so there's multiple ways to to do it end so there's multiple ways to to do it it all depends on what what you're doing it all depends on what what you're doing it all depends on what what you're doing it for but if it's for that mental it for but if it's for that mental it for but if it's for that mental resilience and and grit then that's resilience and and grit then that's resilience and and grit then that's definitely the way I would go about it definitely the way I would go about it definitely the way I would go about it nice nice well I'm going to put you on nice nice well I'm going to put you on nice nice well I'm going to put you on the spot a little bit what is is your the spot a little bit what is is your the spot a little bit what is is your current routine for your cold immersion current routine for your cold immersion current routine for your cold immersion like how many days when do like what like how many days when do like what like how many days when do like what time a day do you usually do it how many time a day do you usually do it how many time a day do you usually do it how many days per week what what's like minutes days per week what what's like minutes days per week what what's like minutes are you working at per week right now are you working at per week right now are you working at per week right now and what are some of the like maybe and what are some of the like maybe and what are some of the like maybe things that you're doing to make it things that you're doing to make it things that you're doing to make it harder on yourself yeah so I like I like harder on yourself yeah so I like I like harder on yourself yeah so I like I like as as I said I started off pretty high as as I said I started off pretty high as as I said I started off pretty high um in 60 degrees but now I'm done to um in 60 degrees but now I'm done to um in 60 degrees but now I'm done to like 37 degrees I do it for three like 37 degrees I do it for three like 37 degrees I do it for three minutes every morning so I got this from minutes every morning so I got this from minutes every morning so I got this from Ben Greenfield he C- plunges straight Ben Greenfield he C- plunges straight Ben Greenfield he C- plunges straight away when he get wakes up he says it's away when he get wakes up he says it's away when he get wakes up he says it's the 21 R So within 20 minutes he copes
35:00the 21 R So within 20 minutes he copes the 21 R So within 20 minutes he copes for one minute and yeah I've been doing for one minute and yeah I've been doing for one minute and yeah I've been doing that and uh doing it for 37 degrees that and uh doing it for 37 degrees that and uh doing it for 37 degrees three minutes and it's been working well three minutes and it's been working well three minutes and it's been working well like I do it for Focus for for energy like I do it for Focus for for energy like I do it for Focus for for energy for mental discipline grid all those for mental discipline grid all those for mental discipline grid all those things and it puts me in a good mood for things and it puts me in a good mood for things and it puts me in a good mood for the day I also have a gym that has a c the day I also have a gym that has a c the day I also have a gym that has a c plunge so I work out leit at night a lot plunge so I work out leit at night a lot plunge so I work out leit at night a lot of people say don't cold plunge right of people say don't cold plunge right of people say don't cold plunge right right after like strength training but I right after like strength training but I right after like strength training but I personally love doing it because because personally love doing it because because personally love doing it because because I can sleep right after a workout like I can sleep right after a workout like I can sleep right after a workout like no matter how late it is so if I work no matter how late it is so if I work no matter how late it is so if I work out at 7 to 8 o'clock cold plunge then I out at 7 to 8 o'clock cold plunge then I out at 7 to 8 o'clock cold plunge then I can sleep at 9ine so it helps reduce can sleep at 9ine so it helps reduce can sleep at 9ine so it helps reduce your heart rate you need like reduce your heart rate you need like reduce your heart rate you need like reduce your body qu body temperature so it your body qu body temperature so it your body qu body temperature so it preps you for sleep like forces you to preps you for sleep like forces you to preps you for sleep like forces you to to to prep for Sleep um so that's that's to to prep for Sleep um so that's that's to to prep for Sleep um so that's that's my Pro protocol like every morning 3 my Pro protocol like every morning 3 my Pro protocol like every morning 3 minutes 37 and then after the gym I I minutes 37 and then after the gym I I minutes 37 and then after the gym I I would do it for a minute to lower my would do it for a minute to lower my would do it for a minute to lower my body temperature and help me sleep body temperature and help me sleep body temperature and help me sleep better at night M gotcha gotcha good better at night M gotcha gotcha good better at night M gotcha gotcha good stuff good stuff well this has been
36:00stuff good stuff well this has been stuff good stuff well this has been great man uh excited to look a little great man uh excited to look a little great man uh excited to look a little bit more into y'all's uh cold punch that bit more into y'all's uh cold punch that bit more into y'all's uh cold punch that you have with energize Health people can you have with energize Health people can you have with energize Health people can find that at energize health.com and you find that at energize health.com and you find that at energize health.com and you can also follow uh Kieran at Irish I can also follow uh Kieran at Irish I can also follow uh Kieran at Irish I method on Instagram is there any other method on Instagram is there any other method on Instagram is there any other good place that people should go learn good place that people should go learn good place that people should go learn more about you and learn more about the more about you and learn more about the more about you and learn more about the cold punch that y'all have um yeah our cold punch that y'all have um yeah our cold punch that y'all have um yeah our our website energize health.com uh as our website energize health.com uh as our website energize health.com uh as you said the Instagram energize health you said the Instagram energize health you said the Instagram energize health and then yeah Irish ice method um and and then yeah Irish ice method um and and then yeah Irish ice method um and yeah we're we're launching a new product yeah we're we're launching a new product yeah we're we're launching a new product soon to get more people involved in cold soon to get more people involved in cold soon to get more people involved in cold exposure which is going to be a more exposure which is going to be a more exposure which is going to be a more affordable one uh so right now our C affordable one uh so right now our C affordable one uh so right now our C lung is kind of more for advanced people lung is kind of more for advanced people lung is kind of more for advanced people the app control and lower temperature the app control and lower temperature the app control and lower temperature but we're launching a a one without the but we're launching a a one without the but we're launching a a one without the all the Thrills but has cold cold water all the Thrills but has cold cold water all the Thrills but has cold cold water and clean water uh and the goal is to and clean water uh and the goal is to and clean water uh and the goal is to make it more accessible for everyone make it more accessible for everyone make it more accessible for everyone nice so is it maybe not portable does it nice so is it maybe not portable does it nice so is it maybe not portable does it not get quite as low um yeah so it's not get quite as low um yeah so it's not get quite as low um yeah so it's portable it's a pod inflatable still the portable it's a pod inflatable still the portable it's a pod inflatable still the same material not as thick um sides but
37:00same material not as thick um sides but same material not as thick um sides but the chiller is lower lower horsepower so the chiller is lower lower horsepower so the chiller is lower lower horsepower so it's quarter horsepower um it's got inbu it's quarter horsepower um it's got inbu it's quarter horsepower um it's got inbu filtration as well um and then it's it's filtration as well um and then it's it's filtration as well um and then it's it's super like good quality so I feel like super like good quality so I feel like super like good quality so I feel like there's not a lot of good high quality there's not a lot of good high quality there's not a lot of good high quality low price point um chillers and tubs out low price point um chillers and tubs out low price point um chillers and tubs out there so yeah it's got all the all the there so yeah it's got all the all the there so yeah it's got all the all the things but just doesn't have the op things but just doesn't have the op things but just doesn't have the op control doesn't get down to 37 gets to control doesn't get down to 37 gets to control doesn't get down to 37 gets to 38 it it doesn't have as much power so 38 it it doesn't have as much power so 38 it it doesn't have as much power so it cools a bit longer than the other one it cools a bit longer than the other one it cools a bit longer than the other one that we have um and it doesn't go hot uh that we have um and it doesn't go hot uh that we have um and it doesn't go hot uh but the tub is drop stitch fabric still but the tub is drop stitch fabric still but the tub is drop stitch fabric still high quality and yeah everything's high quality and yeah everything's high quality and yeah everything's plugged in place so it only takes five plugged in place so it only takes five plugged in place so it only takes five minutes to set up um and it's small minutes to set up um and it's small minutes to set up um and it's small small spaces so it only has a 4 foot small spaces so it only has a 4 foot small spaces so it only has a 4 foot footprint so if you got like small footprint so if you got like small footprint so if you got like small apartment or you got a balcony it'll fit apartment or you got a balcony it'll fit apartment or you got a balcony it'll fit there no problem and um yeah hopefully there no problem and um yeah hopefully there no problem and um yeah hopefully it it appeals to a lot a lot more people it it appeals to a lot a lot more people it it appeals to a lot a lot more people than our our current one which is more than our our current one which is more than our our current one which is more for the advanced C for the advanced C for the advanced C yeah nice that's awesome that's awesome
38:00yeah nice that's awesome that's awesome yeah nice that's awesome that's awesome dude well um I hope you guys have taken dude well um I hope you guys have taken dude well um I hope you guys have taken a little bit of notes on how you can get a little bit of notes on how you can get a little bit of notes on how you can get started with this the benefits of cold started with this the benefits of cold started with this the benefits of cold exposure and cold immersion I'm sure a exposure and cold immersion I'm sure a exposure and cold immersion I'm sure a lot of you guys listening have heard a lot of you guys listening have heard a lot of you guys listening have heard a little bit about it but maybe hopefully little bit about it but maybe hopefully little bit about it but maybe hopefully didn't know the details and maybe didn't didn't know the details and maybe didn't didn't know the details and maybe didn't know a great resource to where you could know a great resource to where you could know a great resource to where you could get a cold Pune yourself and now you do get a cold Pune yourself and now you do get a cold Pune yourself and now you do so make sure you uh follow them at so make sure you uh follow them at so make sure you uh follow them at energize health and you follow Kieran at energize health and you follow Kieran at energize health and you follow Kieran at Irish ice method to check out the cold Irish ice method to check out the cold Irish ice method to check out the cold punch if you want to then go to energize punch if you want to then go to energize punch if you want to then go to energize Heth decom and we'll have that in the Heth decom and we'll have that in the Heth decom and we'll have that in the show notes but that's I starts with I show notes but that's I starts with I show notes but that's I starts with I energize health.com other than that energize health.com other than that energize health.com other than that Kieran that's all we got today man Kieran that's all we got today man Kieran that's all we got today man really appreciate you educating the really appreciate you educating the really appreciate you educating the people on cold exposure yall make sure people on cold exposure yall make sure people on cold exposure yall make sure you like And subscribe here on YouTube you like And subscribe here on YouTube you like And subscribe here on YouTube if you're listening on Apple podcast or if you're listening on Apple podcast or if you're listening on Apple podcast or on Spotify make sure you hit the follow on Spotify make sure you hit the follow on Spotify make sure you hit the follow button there as well and share it with a button there as well and share it with a button there as well and share it with a friend or family member who you think friend or family member who you think friend or family member who you think would like to give cold immersion a try would like to give cold immersion a try would like to give cold immersion a try that's all we got today brother that's all we got today brother that's all we got today brother appreciate it thanks Nick appreciate it appreciate it thanks Nick appreciate it appreciate it thanks Nick appreciate it that was such an insightful conversation that was such an insightful conversation that was such an insightful conversation on the real science back benefits of on the real science back benefits of on the real science back benefits of cold exposure and how to practically cold exposure and how to practically cold exposure and how to practically integrate it into your routine he integrate it into your routine he integrate it into your routine he brought so much Clarity to a topic brought so much Clarity to a topic brought so much Clarity to a topic that's often misunderstood and not
39:00that's often misunderstood and not that's often misunderstood and not really given its due diligence and I really given its due diligence and I really given its due diligence and I hope that you're walking away with a hope that you're walking away with a hope that you're walking away with a confidence that I know how to get confidence that I know how to get confidence that I know how to get started with this myself if you haven't started with this myself if you haven't started with this myself if you haven't already make sure you hit the follow already make sure you hit the follow already make sure you hit the follow button on the Apple podcast app or on button on the Apple podcast app or on button on the Apple podcast app or on Spotify and if you're watching on Spotify and if you're watching on Spotify and if you're watching on YouTube make sure you hit that like And YouTube make sure you hit that like And YouTube make sure you hit that like And subscribe button down below here are my subscribe button down below here are my subscribe button down below here are my three biggest takeaways from today's three biggest takeaways from today's three biggest takeaways from today's episode number one is don't start too episode number one is don't start too episode number one is don't start too cold or too long just like any habit you cold or too long just like any habit you cold or too long just like any habit you want to form it before you optimize it want to form it before you optimize it want to form it before you optimize it just like when you first go to the gym just like when you first go to the gym just like when you first go to the gym you're not going to let 200 lb you're you're not going to let 200 lb you're you're not going to let 200 lb you're going to start with whatever you can and going to start with whatever you can and going to start with whatever you can and then you're going to progressively build then you're going to progressively build then you're going to progressively build on it so don't start crazy cold don't on it so don't start crazy cold don't on it so don't start crazy cold don't start crazy long start as cold as you start crazy long start as cold as you start crazy long start as cold as you can and as long as you can and then can and as long as you can and then can and as long as you can and then progressively increase the difficulty progressively increase the difficulty progressively increase the difficulty from there until you get to the point from there until you get to the point from there until you get to the point where you're doing about 2 to 5 minute where you're doing about 2 to 5 minute where you're doing about 2 to 5 minute sessions and maybe a total of 11 minutes sessions and maybe a total of 11 minutes sessions and maybe a total of 11 minutes per week takeway number two is that the per week takeway number two is that the per week takeway number two is that the three main benefits from cold exposure three main benefits from cold exposure three main benefits from cold exposure are going to be number one the mental are going to be number one the mental are going to be number one the mental benefits of improving your benefits of improving your benefits of improving your self-discipline improving your identity self-discipline improving your identity self-discipline improving your identity and and your confidence and really and and your confidence and really and and your confidence and really improving your mood the second one is improving your mood the second one is improving your mood the second one is going to be the performance benefits of
40:00going to be the performance benefits of going to be the performance benefits of increasing your energy levels and increasing your energy levels and increasing your energy levels and improving your recovery and thirdly is improving your recovery and thirdly is improving your recovery and thirdly is your immune health because of the your immune health because of the your immune health because of the increased production of white blood increased production of white blood increased production of white blood cells that you have in your body and cells that you have in your body and cells that you have in your body and then my third takeaway is that anybody then my third takeaway is that anybody then my third takeaway is that anybody can do this you don't need to go buy can do this you don't need to go buy can do this you don't need to go buy their $3,000 cold plunge if you will their $3,000 cold plunge if you will their $3,000 cold plunge if you will they actually have a much cheaper they actually have a much cheaper they actually have a much cheaper version though on their website for version though on their website for version though on their website for about $590 I think I just saw it when I about $590 I think I just saw it when I about $590 I think I just saw it when I looked it up um but you can do this with looked it up um but you can do this with looked it up um but you can do this with a cold shower you can do this with a cold shower you can do this with a cold shower you can do this with filling up a tub with water and filling filling up a tub with water and filling filling up a tub with water and filling it with ice anybody can do this I know it with ice anybody can do this I know it with ice anybody can do this I know that might be a little bit more that might be a little bit more that might be a little bit more laborious to doing it with a with a tub laborious to doing it with a with a tub laborious to doing it with a with a tub with ice and I have not done that with ice and I have not done that with ice and I have not done that admittedly but I do cold showers admittedly but I do cold showers admittedly but I do cold showers personally when I get to the point when personally when I get to the point when personally when I get to the point when I want to spend the money on a cold I want to spend the money on a cold I want to spend the money on a cold plunge then I will do so I really plunge then I will do so I really plunge then I will do so I really believe in the benefits that I can believe in the benefits that I can believe in the benefits that I can provide um from all of the different provide um from all of the different provide um from all of the different types of benefits from the mental the types of benefits from the mental the types of benefits from the mental the performance the energy levels the immune performance the energy levels the immune performance the energy levels the immune system I really do believe and all of system I really do believe and all of system I really do believe and all of this stuff so if you want Next Level this stuff so if you want Next Level this stuff so if you want Next Level results if you want to take things to a results if you want to take things to a results if you want to take things to a new height new height new height with your health and wellness then
41:00with your health and wellness then with your health and wellness then consider getting a cold plunge remember consider getting a cold plunge remember consider getting a cold plunge remember you can go to energize health.com to you can go to energize health.com to you can go to energize health.com to learn more about them but if you can do learn more about them but if you can do learn more about them but if you can do some of these things you'll look better some of these things you'll look better some of these things you'll look better you'll feel better and ultimately you'll you'll feel better and ultimately you'll you'll feel better and ultimately you'll get closer and closer to your best you