The Transformative Power of Cold Plunge Therapy: A Guide to Recovery and Longevity - Full Transcript

00:00hello and welcome to the connected hello and welcome to the connected Community podcast today my guest is Dr Community podcast today my guest is Dr Community podcast today my guest is Dr Rachel ster and I'm so excited to have Rachel ster and I'm so excited to have Rachel ster and I'm so excited to have her back if you haven't already check her back if you haven't already check her back if you haven't already check out last week's episode where we talk out last week's episode where we talk out last week's episode where we talk about how to detox your life from the about how to detox your life from the about how to detox your life from the inside and out it's one of the episodes inside and out it's one of the episodes inside and out it's one of the episodes that I've recorded that I've learned the that I've recorded that I've learned the that I've recorded that I've learned the most I've had so many takeaways and I've most I've had so many takeaways and I've most I've had so many takeaways and I've already made changes to my life based on already made changes to my life based on already made changes to my life based on the episode it is packed full of the episode it is packed full of the episode it is packed full of information and I loved it so much that information and I loved it so much that information and I loved it so much that I wanted to have Rachel back again so I wanted to have Rachel back again so I wanted to have Rachel back again so today we Deep dive into to infrared today we Deep dive into to infrared today we Deep dive into to infrared sauna and cold plunge therapy we talk sauna and cold plunge therapy we talk sauna and cold plunge therapy we talk about protocol how both of them are so about protocol how both of them are so about protocol how both of them are so beneficial to the mind and the body and beneficial to the mind and the body and beneficial to the mind and the body and how in combination their effects are how in combination their effects are how in combination their effects are actually Amplified or multiplied this is actually Amplified or multiplied this is actually Amplified or multiplied this is such a fun episode I've been really such a fun episode I've been really such a fun episode I've been really interested in both of these topics and interested in both of these topics and interested in both of these topics and Dr Rachel answers all my questions and Dr Rachel answers all my questions and Dr Rachel answers all my questions and so much more I hope you'll have some so much more I hope you'll have some so much more I hope you'll have some takeaways from the episode and please if takeaways from the episode and please if takeaways from the episode and please if you're enjoying them take a moment to you're enjoying them take a moment to you're enjoying them take a moment to give us a like a share and a subscribe give us a like a share and a subscribe give us a like a share and a subscribe so much gratitude if you leave a comment

01:00so much gratitude if you leave a comment so much gratitude if you leave a comment or a review and I hope you'll enjoy or a review and I hope you'll enjoy or a review and I hope you'll enjoy today's [Music] [Music] episode hello and welcome to the episode hello and welcome to the episode hello and welcome to the connected Community podcast a place to connected Community podcast a place to connected Community podcast a place to explore possibility through mindfulness explore possibility through mindfulness explore possibility through mindfulness movement and movement and movement and self-discovery Our intention is to self-discovery Our intention is to self-discovery Our intention is to deliver insight and inspiration while deliver insight and inspiration while deliver insight and inspiration while fostering conversations that are genuine fostering conversations that are genuine fostering conversations that are genuine unfiltered and deep human we hope you unfiltered and deep human we hope you unfiltered and deep human we hope you will enjoy today's [Music] episode hello Dr Rachel welcome to the episode hello Dr Rachel welcome to the episode hello Dr Rachel welcome to the podcast and I'm so excited to have you podcast and I'm so excited to have you podcast and I'm so excited to have you back again hi thank you for having me back again hi thank you for having me back again hi thank you for having me yeah so for people that um didn't tune yeah so for people that um didn't tune yeah so for people that um didn't tune in our last episode is about detoxing in our last episode is about detoxing in our last episode is about detoxing your life and that was such a great your life and that was such a great your life and that was such a great episode I learned so much from chatting episode I learned so much from chatting episode I learned so much from chatting with you and it has made me change a lot with you and it has made me change a lot with you and it has made me change a lot of the products in my home already so I

02:00of the products in my home already so I of the products in my home already so I think if people haven't tuned into that think if people haven't tuned into that think if people haven't tuned into that episode um it was profound and such a episode um it was profound and such a episode um it was profound and such a good such a good episode and we covered good such a good episode and we covered good such a good episode and we covered so much stuff about how to detox the so much stuff about how to detox the so much stuff about how to detox the inside of our of our bodies and what we inside of our of our bodies and what we inside of our of our bodies and what we put we're putting on on the outside of put we're putting on on the outside of put we're putting on on the outside of our bodies and what we're drinking and our bodies and what we're drinking and our bodies and what we're drinking and eating and I just loved it thank you it eating and I just loved it thank you it eating and I just loved it thank you it was fun it was good it was uh right on was fun it was good it was uh right on was fun it was good it was uh right on the heels of a workshop I did that was the heels of a workshop I did that was the heels of a workshop I did that was on in a similar vein so it was really on in a similar vein so it was really on in a similar vein so it was really helpful to solidify all that information helpful to solidify all that information helpful to solidify all that information for sure yeah and so your background is for sure yeah and so your background is for sure yeah and so your background is you're a naturopathic physician a you're a naturopathic physician a you're a naturopathic physician a personal trainer a yogi a mom a wife and personal trainer a yogi a mom a wife and personal trainer a yogi a mom a wife and you and and your partner have a wellness you and and your partner have a wellness you and and your partner have a wellness center in Joseph Oregon right and what I center in Joseph Oregon right and what I center in Joseph Oregon right and what I was discovering when I started talking was discovering when I started talking was discovering when I started talking to you is that you have so much to you is that you have so much to you is that you have so much knowledge about so many things that I knowledge about so many things that I knowledge about so many things that I wanted to bring you back so that we wanted to bring you back so that we wanted to bring you back so that we could talk about infrared sauna and cold could talk about infrared sauna and cold could talk about infrared sauna and cold plunge therapy um because there are two plunge therapy um because there are two plunge therapy um because there are two things that I've both been super super things that I've both been super super things that I've both been super super interested in and I lack a lot of the interested in and I lack a lot of the interested in and I lack a lot of the knowledge and these are two of the knowledge and these are two of the knowledge and these are two of the things that you offer at your Wellness

03:00things that you offer at your Wellness things that you offer at your Wellness Center is that right correct yeah yeah Center is that right correct yeah yeah Center is that right correct yeah yeah so let's dive into cold plunge therapy so let's dive into cold plunge therapy so let's dive into cold plunge therapy first okay um and what is what would first okay um and what is what would first okay um and what is what would what would cold plunge therapy be what would cold plunge therapy be what would cold plunge therapy be considered as opposed to diving into a considered as opposed to diving into a considered as opposed to diving into a cold cold cold shower well the the plunge itself allows shower well the the plunge itself allows shower well the the plunge itself allows you to fully immerse your body when you you to fully immerse your body when you you to fully immerse your body when you are in a shower you know it's a shower are in a shower you know it's a shower are in a shower you know it's a shower and so although you're still exposed to and so although you're still exposed to and so although you're still exposed to the cold it doesn't cause the same the cold it doesn't cause the same the cold it doesn't cause the same systemic full body reaction that being systemic full body reaction that being systemic full body reaction that being immersed in the cold water is um one of immersed in the cold water is um one of immersed in the cold water is um one of the things I love about it is that you the things I love about it is that you the things I love about it is that you know if you think about anything that's know if you think about anything that's know if you think about anything that's exposed to cold what tends to happen it exposed to cold what tends to happen it exposed to cold what tends to happen it shrinks up and so when that action shrinks up and so when that action shrinks up and so when that action happens it causes uh a constriction but happens it causes uh a constriction but happens it causes uh a constriction but also a pumping action within the body also a pumping action within the body also a pumping action within the body which is um one of the things that we which is um one of the things that we which is um one of the things that we can talk about too is the contrast can talk about too is the contrast can talk about too is the contrast between son therapy or heat therapy and

04:00between son therapy or heat therapy and between son therapy or heat therapy and cold plunge therapy because my very cold plunge therapy because my very cold plunge therapy because my very favorite way to administer it is to get favorite way to administer it is to get favorite way to administer it is to get that pumping action so if you think that pumping action so if you think that pumping action so if you think about going from cold to hot to cold to about going from cold to hot to cold to about going from cold to hot to cold to hot the vasculature the the blood hot the vasculature the the blood hot the vasculature the the blood vessels are allowed to fully relax you vessels are allowed to fully relax you vessels are allowed to fully relax you get you know when you're in the warmth get you know when you're in the warmth get you know when you're in the warmth the blood all the way to your fingers the blood all the way to your fingers the blood all the way to your fingers and toes and then you have that cold and toes and then you have that cold and toes and then you have that cold activity that causes everything to you activity that causes everything to you activity that causes everything to you know go to the vital organs so if you know go to the vital organs so if you know go to the vital organs so if you are in a hypothermic state or very cold are in a hypothermic state or very cold are in a hypothermic state or very cold your liver your lungs your heart your your liver your lungs your heart your your liver your lungs your heart your brain all get that surge of extra blood brain all get that surge of extra blood brain all get that surge of extra blood because those are the vital organs that because those are the vital organs that because those are the vital organs that are important and need to survive so in are important and need to survive so in are important and need to survive so in some ways you can think of it as a like some ways you can think of it as a like some ways you can think of it as a like an extra blood bath for those particular an extra blood bath for those particular an extra blood bath for those particular organs to enhance their circulatory and organs to enhance their circulatory and organs to enhance their circulatory and detoxification Pathways um the other detoxification Pathways um the other detoxification Pathways um the other thing is that when you cause that

05:00thing is that when you cause that thing is that when you cause that constriction particularly in areas like constriction particularly in areas like constriction particularly in areas like the knees the shoulders the elbows um the knees the shoulders the elbows um the knees the shoulders the elbows um those areas typically the ligaments and those areas typically the ligaments and those areas typically the ligaments and tendons uh have a lower blood flow tendons uh have a lower blood flow tendons uh have a lower blood flow capacity in general that's why they capacity in general that's why they capacity in general that's why they don't heal as quickly um that's why so don't heal as quickly um that's why so don't heal as quickly um that's why so many people need knee surgery and so many people need knee surgery and so many people need knee surgery and so when you apply that cold therapy to that when you apply that cold therapy to that when you apply that cold therapy to that area and then once you are out of the area and then once you are out of the area and then once you are out of the cold therapy that's when the real cold therapy that's when the real cold therapy that's when the real healing magic starts because the blood healing magic starts because the blood healing magic starts because the blood flow enhances but it comes back I won't flow enhances but it comes back I won't flow enhances but it comes back I won't say twice as much but the surge of the say twice as much but the surge of the say twice as much but the surge of the blood coming back to reheat that area is blood coming back to reheat that area is blood coming back to reheat that area is really nourishing and healing um for really nourishing and healing um for really nourishing and healing um for torn torn torn ligaments um for you know repairing and ligaments um for you know repairing and ligaments um for you know repairing and just a general uh General just a general uh General just a general uh General healing so when you're talking about healing so when you're talking about healing so when you're talking about that specifically are you talking about that specifically are you talking about that specifically are you talking about going from cold into to super hot or can

06:00going from cold into to super hot or can going from cold into to super hot or can it can you get that benefit just being it can you get that benefit just being it can you get that benefit just being cold and then getting out of of the cold and then getting out of of the cold and then getting out of of the water exactly so once you know cuz water exactly so once you know cuz water exactly so once you know cuz you're your body does um whether your you're your body does um whether your you're your body does um whether your mind knows it or not that oh it's okay mind knows it or not that oh it's okay mind knows it or not that oh it's okay I'm just going to be in this freezing I'm just going to be in this freezing I'm just going to be in this freezing water for you know 90 seconds 3 minutes water for you know 90 seconds 3 minutes water for you know 90 seconds 3 minutes whatever your your time frame is um your whatever your your time frame is um your whatever your your time frame is um your physiology has no idea and reacts as if physiology has no idea and reacts as if physiology has no idea and reacts as if you were freezing and so as soon as you you were freezing and so as soon as you you were freezing and so as soon as you exit that water you get back in the car exit that water you get back in the car exit that water you get back in the car if you went down to a lake or you go if you went down to a lake or you go if you went down to a lake or you go back into a normal house um that blood back into a normal house um that blood back into a normal house um that blood flow is really enhanced to the flow is really enhanced to the flow is really enhanced to the extremities because you no longer have extremities because you no longer have extremities because you no longer have to protect the vital organs and so you to protect the vital organs and so you to protect the vital organs and so you get sort of a rush of that really get sort of a rush of that really get sort of a rush of that really nutrient-rich blood back to uh the areas nutrient-rich blood back to uh the areas nutrient-rich blood back to uh the areas so it can be very healing for uh you so it can be very healing for uh you so it can be very healing for uh you know those those extremity areas the know those those extremity areas the know those those extremity areas the knees and places like that yeah yeah and knees and places like that yeah yeah and knees and places like that yeah yeah and correct me if I'm wrong about this I

07:00correct me if I'm wrong about this I correct me if I'm wrong about this I think I was hearing that there are think I was hearing that there are think I was hearing that there are certain temperatures that that are ideal certain temperatures that that are ideal certain temperatures that that are ideal for cold plune therapy um and now you're for cold plune therapy um and now you're for cold plune therapy um and now you're seeing like people on the internet and seeing like people on the internet and seeing like people on the internet and they're going like more and more and they're going like more and more and they're going like more and more and more extreme or they're trying to stay more extreme or they're trying to stay more extreme or they're trying to stay in longer at lower temperatures and in longer at lower temperatures and in longer at lower temperatures and that's not even necessary like there's a that's not even necessary like there's a that's not even necessary like there's a there's an optimate an optimal kind of there's an optimate an optimal kind of there's an optimate an optimal kind of um level and it's not necessary to go to um level and it's not necessary to go to um level and it's not necessary to go to those extreme lengths and to do it for those extreme lengths and to do it for those extreme lengths and to do it for so long um so can you talk a little bit so long um so can you talk a little bit so long um so can you talk a little bit about that yeah you raise a very good about that yeah you raise a very good about that yeah you raise a very good point too because it just with anything point too because it just with anything point too because it just with anything too much can be uh harmful it can be too much can be uh harmful it can be too much can be uh harmful it can be dangerous I had a friend who was doing dangerous I had a friend who was doing dangerous I had a friend who was doing cold plunge therapy every morning um cold plunge therapy every morning um cold plunge therapy every morning um going in longer and longer kind of using going in longer and longer kind of using going in longer and longer kind of using it as his bath in the morning and um he it as his bath in the morning and um he it as his bath in the morning and um he started to get some neuropathy uh in the started to get some neuropathy uh in the started to get some neuropathy uh in the extremities um and has lost sensation in extremities um and has lost sensation in extremities um and has lost sensation in his his his fingertips he's been about a year now fingertips he's been about a year now fingertips he's been about a year now and he's still although it's better so and he's still although it's better so and he's still although it's better so if push it too far it can cause some

08:00if push it too far it can cause some if push it too far it can cause some structural damage because just like with structural damage because just like with structural damage because just like with frostbite you know too cold too much is frostbite you know too cold too much is frostbite you know too cold too much is too much so uh in our uh cold plunge we too much so uh in our uh cold plunge we too much so uh in our uh cold plunge we keep it set at about 42 degrees so it's keep it set at about 42 degrees so it's keep it set at about 42 degrees so it's not freezing uh but it's cold and you not freezing uh but it's cold and you not freezing uh but it's cold and you want to ease your way in if it's your want to ease your way in if it's your want to ease your way in if it's your first time don't try to go in for 10 first time don't try to go in for 10 first time don't try to go in for 10 minutes it's not even necessary um the minutes it's not even necessary um the minutes it's not even necessary um the research that I've read is somewhere research that I've read is somewhere research that I've read is somewhere between 90 seconds and 3 minutes between 90 seconds and 3 minutes between 90 seconds and 3 minutes that allows you know all of the blood that allows you know all of the blood that allows you know all of the blood vessels to shunt the blood to the places vessels to shunt the blood to the places vessels to shunt the blood to the places that are necessary and you get that that are necessary and you get that that are necessary and you get that action that we were talking about before action that we were talking about before action that we were talking about before um you know up to 10 minutes is fine but um you know up to 10 minutes is fine but um you know up to 10 minutes is fine but anything past that uh you start to creep anything past that uh you start to creep anything past that uh you start to creep into you know needing to get into into you know needing to get into into you know needing to get into reserves uh it also depends on you know reserves uh it also depends on you know reserves uh it also depends on you know your body composition if you have a your body composition if you have a your body composition if you have a higher level of body fat you can higher level of body fat you can higher level of body fat you can probably sustain a little bit longer probably sustain a little bit longer probably sustain a little bit longer than someone who is really thin and may

09:00than someone who is really thin and may than someone who is really thin and may notice the effects the negative effects notice the effects the negative effects notice the effects the negative effects much sooner uh if you have any cardiac much sooner uh if you have any cardiac much sooner uh if you have any cardiac issues at all I would say stop your cold issues at all I would say stop your cold issues at all I would say stop your cold plunge right kind of at the you know plunge right kind of at the you know plunge right kind of at the you know below the bra line area below the bra line area below the bra line area because especially in the beginning because especially in the beginning because especially in the beginning having that kind of significant jarring having that kind of significant jarring having that kind of significant jarring change in temperature can negatively change in temperature can negatively change in temperature can negatively impact the cardiovascular rate and the impact the cardiovascular rate and the impact the cardiovascular rate and the breath patterns it can cause kind of a breath patterns it can cause kind of a breath patterns it can cause kind of a panic sensation for some people panic sensation for some people panic sensation for some people and so you know if you are a little bit and so you know if you are a little bit and so you know if you are a little bit older if you know that you have uh older if you know that you have uh older if you know that you have uh issues with arhythmia I would say you issues with arhythmia I would say you issues with arhythmia I would say you know just take it slow go up slowly and know just take it slow go up slowly and know just take it slow go up slowly and I believe that you will be able to build I believe that you will be able to build I believe that you will be able to build but I wouldn't say dive in head first but I wouldn't say dive in head first but I wouldn't say dive in head first into the the cold water um right and try into the the cold water um right and try into the the cold water um right and try and hang out there okay and so you keep and hang out there okay and so you keep and hang out there okay and so you keep it at 42 what is the optimal range like it at 42 what is the optimal range like it at 42 what is the optimal range like is there a range that is therapeutic is there a range that is therapeutic is there a range that is therapeutic yeah you know above freezing so

10:00yeah you know above freezing so yeah you know above freezing so somewhere in the you know I'd say 35 38 somewhere in the you know I'd say 35 38 somewhere in the you know I'd say 35 38 is probably as low as you want to go we is probably as low as you want to go we is probably as low as you want to go we keep it at 42 because our ambient keep it at 42 because our ambient keep it at 42 because our ambient temperature out here gets so very cold temperature out here gets so very cold temperature out here gets so very cold that we just want to air on the side of that we just want to air on the side of that we just want to air on the side of it not freezing um and then up to up to it not freezing um and then up to up to it not freezing um and then up to up to 55 you know you get much past that and 55 you know you get much past that and 55 you know you get much past that and if some would argue 55 is kind of warmer if some would argue 55 is kind of warmer if some would argue 55 is kind of warmer but somewhere in that range and like I but somewhere in that range and like I but somewhere in that range and like I said if you have any issues with blood said if you have any issues with blood said if you have any issues with blood pressure irregulate fainting you're pressure irregulate fainting you're pressure irregulate fainting you're probably going to start on that warmer probably going to start on that warmer probably going to start on that warmer end go a little slower and allow end go a little slower and allow end go a little slower and allow yourself the time to acclimate because yourself the time to acclimate because yourself the time to acclimate because the body is very adaptive but if you the body is very adaptive but if you the body is very adaptive but if you push it too far you push it too far you push it too far you know and I heard that cold plunge know and I heard that cold plunge know and I heard that cold plunge therapy is one of the best things to get therapy is one of the best things to get therapy is one of the best things to get rid of brown fat is that correct uh yeah rid of brown fat is that correct uh yeah rid of brown fat is that correct uh yeah so you know the when you're born um you so you know the when you're born um you so you know the when you're born um you have there's different levels of and and

11:00have there's different levels of and and have there's different levels of and and types of fat there's the white fat types of fat there's the white fat types of fat there's the white fat yellow fat Brown fat um subcutaneous fat yellow fat Brown fat um subcutaneous fat yellow fat Brown fat um subcutaneous fat that tends to hold on and we don't want that tends to hold on and we don't want that tends to hold on and we don't want it kind of that more um the fat that's it kind of that more um the fat that's it kind of that more um the fat that's associated with more of the chronic associated with more of the chronic associated with more of the chronic diseases and uh you know adapost holding diseases and uh you know adapost holding diseases and uh you know adapost holding on to it the things that we don't like on to it the things that we don't like on to it the things that we don't like looking at uh when you get the cellulite looking at uh when you get the cellulite looking at uh when you get the cellulite and things of that nature uh and because and things of that nature uh and because and things of that nature uh and because the body senses that it needs to warm the body senses that it needs to warm the body senses that it needs to warm itself up it actually starts to break itself up it actually starts to break itself up it actually starts to break down fat cells to provide heat and brown down fat cells to provide heat and brown down fat cells to provide heat and brown fat is going to get broken down yeah and fat is going to get broken down yeah and fat is going to get broken down yeah and from what I've understood Brown Fat's from what I've understood Brown Fat's from what I've understood Brown Fat's one of the hardest to get rid of the one of the hardest to get rid of the one of the hardest to get rid of the brown fat tends to hold on because it's brown fat tends to hold on because it's brown fat tends to hold on because it's such a great source of energy so it's a such a great source of energy so it's a such a great source of energy so it's a protective mechanism for the body to protective mechanism for the body to protective mechanism for the body to hold on to that brown fat in case of hold on to that brown fat in case of hold on to that brown fat in case of emergency almost it's like having your emergency almost it's like having your emergency almost it's like having your grab bag um but we are no longer in in grab bag um but we are no longer in in grab bag um but we are no longer in in situations for the most part where we

12:00situations for the most part where we situations for the most part where we have to go a month without being able to have to go a month without being able to have to go a month without being able to find really nutrient dense food and you find really nutrient dense food and you find really nutrient dense food and you know we just go down to the supermarket know we just go down to the supermarket know we just go down to the supermarket or get in the freezer and so our or get in the freezer and so our or get in the freezer and so our lifestyle has lifestyle has lifestyle has changed in positive ways but the body changed in positive ways but the body changed in positive ways but the body hasn't yet caught up that it doesn't hasn't yet caught up that it doesn't hasn't yet caught up that it doesn't doesn't necessarily need those storage doesn't necessarily need those storage doesn't necessarily need those storage mechanisms mechanisms mechanisms anymore and is there a protocol for anymore and is there a protocol for anymore and is there a protocol for maximum benefit to do it daily to do it maximum benefit to do it daily to do it maximum benefit to do it daily to do it a certain time of a certain amount of a certain time of a certain amount of a certain time of a certain amount of days of the days of the days of the week yeah I mean daily is great um for week yeah I mean daily is great um for week yeah I mean daily is great um for women who are cycling I always recommend women who are cycling I always recommend women who are cycling I always recommend that you discontinue during your cycle that you discontinue during your cycle that you discontinue during your cycle um just because blood flow is already um just because blood flow is already um just because blood flow is already changing significantly hormones are changing significantly hormones are changing significantly hormones are shifting metabolic rate shifts basal shifting metabolic rate shifts basal shifting metabolic rate shifts basal body temperature shifts and so body temperature shifts and so body temperature shifts and so discontinuing during that window but a discontinuing during that window but a discontinuing during that window but a daily practice is good morning is best daily practice is good morning is best daily practice is good morning is best because another thing that the cold

13:00because another thing that the cold because another thing that the cold plunge therapy does is it stimulates plunge therapy does is it stimulates plunge therapy does is it stimulates your metabolism it helps the thyroid and your metabolism it helps the thyroid and your metabolism it helps the thyroid and the adrenals to regulate and all of the adrenals to regulate and all of the adrenals to regulate and all of those systems are at their peak in the those systems are at their peak in the those systems are at their peak in the morning okay yeah W and there are cold morning okay yeah W and there are cold morning okay yeah W and there are cold plunge Therapy Systems where people can plunge Therapy Systems where people can plunge Therapy Systems where people can put them in their basements in their put them in their basements in their put them in their basements in their homes inside right they have some kind homes inside right they have some kind homes inside right they have some kind of circulation in there that keeps it of circulation in there that keeps it of circulation in there that keeps it cool yeah so it's called a chiller and cool yeah so it's called a chiller and cool yeah so it's called a chiller and there's a few different ways I mean some there's a few different ways I mean some there's a few different ways I mean some some people do just makeshift um you some people do just makeshift um you some people do just makeshift um you know you can get an ice chest and people know you can get an ice chest and people know you can get an ice chest and people will fill it with ice and water and do will fill it with ice and water and do will fill it with ice and water and do their plunge that way um if you'd like their plunge that way um if you'd like their plunge that way um if you'd like to be able to regulate it in a more to be able to regulate it in a more to be able to regulate it in a more balanced way uh you can find chillers balanced way uh you can find chillers balanced way uh you can find chillers and you can either buy the system and you can either buy the system and you can either buy the system already created they tend to be pretty already created they tend to be pretty already created they tend to be pretty spendy you know probably 8 to spendy you know probably 8 to spendy you know probably 8 to 12,000 um for a completely 12,000 um for a completely 12,000 um for a completely self-contained functional system uh or

14:00self-contained functional system uh or self-contained functional system uh or they sell you know the huge stock they sell you know the huge stock they sell you know the huge stock barrels rubber made makes uh those you barrels rubber made makes uh those you barrels rubber made makes uh those you know troughs essentially uh 50 to 100 know troughs essentially uh 50 to 100 know troughs essentially uh 50 to 100 gallon water troughs and you can put gallon water troughs and you can put gallon water troughs and you can put water in them you drill holes in aide water in them you drill holes in aide water in them you drill holes in aide and you can screw the chiller in so and you can screw the chiller in so and you can screw the chiller in so there's an inflow and an outflow of there's an inflow and an outflow of there's an inflow and an outflow of water circulates the water and keeps it water circulates the water and keeps it water circulates the water and keeps it at the temperature that you uh that you at the temperature that you uh that you at the temperature that you uh that you want obviously covering it is going to want obviously covering it is going to want obviously covering it is going to make keeping it at that temperature make keeping it at that temperature make keeping it at that temperature easier as well easier as well easier as well yeah yeah and then um I've heard yeah yeah and then um I've heard yeah yeah and then um I've heard different things about hands in and different things about hands in and different things about hands in and hands out does it matter well yes and no hands out does it matter well yes and no hands out does it matter well yes and no if you are suffering from rinad syndrome if you are suffering from rinad syndrome if you are suffering from rinad syndrome or something where you already tend to or something where you already tend to or something where you already tend to get poor circulation or uh you know get poor circulation or uh you know get poor circulation or uh you know those kind of blue or white fingers or those kind of blue or white fingers or those kind of blue or white fingers or toes when you're exposed to too much toes when you're exposed to too much toes when you're exposed to too much cold I would say hands out um if you're cold I would say hands out um if you're cold I would say hands out um if you're dealing with ar aritis or any sort of

15:00dealing with ar aritis or any sort of dealing with ar aritis or any sort of other other other circulatory um pain conditions hands in circulatory um pain conditions hands in circulatory um pain conditions hands in is going to by far be better um so it is going to by far be better um so it is going to by far be better um so it really depends on what you're what really depends on what you're what really depends on what you're what you're dealing with because it's super you're dealing with because it's super you're dealing with because it's super good for good for good for inflammation absolutely yeah and then inflammation absolutely yeah and then inflammation absolutely yeah and then what about head in head what about head in head what about head in head out uh I am not a huge proponent of head out uh I am not a huge proponent of head out uh I am not a huge proponent of head in it changes the experience in it changes the experience in it changes the experience drastically um but if you just plunge drastically um but if you just plunge drastically um but if you just plunge the head under and then come back up you the head under and then come back up you the head under and then come back up you know obviously you can't stay most know obviously you can't stay most know obviously you can't stay most people can't hold their breath and stay people can't hold their breath and stay people can't hold their breath and stay under for three minutes at a time um or under for three minutes at a time um or under for three minutes at a time um or even 90 seconds but I think if you want even 90 seconds but I think if you want even 90 seconds but I think if you want to do a quick plunge all the way in and to do a quick plunge all the way in and to do a quick plunge all the way in and then head out so you're exposed to just then head out so you're exposed to just then head out so you're exposed to just the natural air temperature that can be the natural air temperature that can be the natural air temperature that can be a nice way to go but it's not necessary a nice way to go but it's not necessary a nice way to go but it's not necessary to get the full benefit no okay okay to get the full benefit no okay okay to get the full benefit no okay okay interesting no in terms of your head I interesting no in terms of your head I interesting no in terms of your head I mean if you think about the composition mean if you think about the composition mean if you think about the composition there's so little fat and there's not a

16:00there's so little fat and there's not a there's so little fat and there's not a lot I mean you've got you know your lot I mean you've got you know your lot I mean you've got you know your brain obviously and then it's mostly brain obviously and then it's mostly brain obviously and then it's mostly muscle and bone so it doesn't provide muscle and bone so it doesn't provide muscle and bone so it doesn't provide like if you have TMJ issues I'd say at like if you have TMJ issues I'd say at like if you have TMJ issues I'd say at least try to submerge yourself up to least try to submerge yourself up to least try to submerge yourself up to that jawline um okay but other than that that jawline um okay but other than that that jawline um okay but other than that it's not really necessary yeah and then it's not really necessary yeah and then it's not really necessary yeah and then I heard the best way to get in is just I heard the best way to get in is just I heard the best way to get in is just go for it is just do it yeah CU then you go for it is just do it yeah CU then you go for it is just do it yeah CU then you start to if you slowly creep in you start to if you slowly creep in you start to if you slowly creep in you start to feel it you get in your head start to feel it you get in your head start to feel it you get in your head you don't want to um yes absolutely like you don't want to um yes absolutely like you don't want to um yes absolutely like I said unless you know you have problems I said unless you know you have problems I said unless you know you have problems with arrhythmias cardiac issues um with arrhythmias cardiac issues um with arrhythmias cardiac issues um significant fluctuations in blood significant fluctuations in blood significant fluctuations in blood pressure I would say just get on in and pressure I would say just get on in and pressure I would say just get on in and go for it uh otherwise you know come up go for it uh otherwise you know come up go for it uh otherwise you know come up to about your belly button or your bra to about your belly button or your bra to about your belly button or your bra line and then let the lower part of the line and then let the lower part of the line and then let the lower part of the body acclimate and I would you know see body acclimate and I would you know see body acclimate and I would you know see how your heart feels you can tell if how your heart feels you can tell if how your heart feels you can tell if it's fluttering things like it's fluttering things like it's fluttering things like that our gym a couple of days ago just that our gym a couple of days ago just that our gym a couple of days ago just got a cold plunge next to the hot tub

17:00got a cold plunge next to the hot tub got a cold plunge next to the hot tub and I'm wondering if if I'm not and I'm wondering if if I'm not and I'm wondering if if I'm not consistent and I just kind of dip in consistent and I just kind of dip in consistent and I just kind of dip in here and there a couple times a week is here and there a couple times a week is here and there a couple times a week is there any benefit at all absolutely I there any benefit at all absolutely I there any benefit at all absolutely I always say that you know with any of the always say that you know with any of the always say that you know with any of the detox Pathways So like um with castor detox Pathways So like um with castor detox Pathways So like um with castor oil packs with saunas uh optimal is oil packs with saunas uh optimal is oil packs with saunas uh optimal is daily but better than that you know daily but better than that you know daily but better than that you know better than nothing is a couple times a better than nothing is a couple times a better than nothing is a couple times a week better than nothing is once a week week better than nothing is once a week week better than nothing is once a week I would say if you're only doing it once I would say if you're only doing it once I would say if you're only doing it once a month you probably won't notice much a month you probably won't notice much a month you probably won't notice much but once to three times a week you'll but once to three times a week you'll but once to three times a week you'll still notice significant still notice significant still notice significant benefits and say I go from not doing any benefits and say I go from not doing any benefits and say I go from not doing any to doing it every morning for a month to doing it every morning for a month to doing it every morning for a month what am I going to what am I going to what am I going to notice well if you do suffer from any notice well if you do suffer from any notice well if you do suffer from any swollen joints or arthritic or you know swollen joints or arthritic or you know swollen joints or arthritic or you know we have an area that is just kind of we have an area that is just kind of we have an area that is just kind of stagnant in its healing process I would stagnant in its healing process I would stagnant in its healing process I would expect that you would note some symptom

18:00expect that you would note some symptom expect that you would note some symptom relief significantly um the other thing relief significantly um the other thing relief significantly um the other thing would be if you do notice that you're a would be if you do notice that you're a would be if you do notice that you're a little sluggish in the morning you have little sluggish in the morning you have little sluggish in the morning you have a harder time regulating your body a harder time regulating your body a harder time regulating your body temperature or you know you have a a temperature or you know you have a a temperature or you know you have a a slower metabolism or you potentially are slower metabolism or you potentially are slower metabolism or you potentially are kind of in that adrenal slump or you kind of in that adrenal slump or you kind of in that adrenal slump or you start to crash in the afternoon I would start to crash in the afternoon I would start to crash in the afternoon I would I would expect all of those to start to I would expect all of those to start to I would expect all of those to start to reset now obviously if you're not reset now obviously if you're not reset now obviously if you're not sleeping at night you're not moving your sleeping at night you're not moving your sleeping at night you're not moving your body you're eating poorly just cold body you're eating poorly just cold body you're eating poorly just cold plunging is not going to fix everything plunging is not going to fix everything plunging is not going to fix everything but in tandem with kind of healthy but in tandem with kind of healthy but in tandem with kind of healthy lifestyle choices you can notice some lifestyle choices you can notice some lifestyle choices you can notice some pretty profound uh especially in the pretty profound uh especially in the pretty profound uh especially in the energy energy energy realm are there any mental health realm are there any mental health realm are there any mental health benefits yeah I mean for some of the benefits yeah I mean for some of the benefits yeah I mean for some of the people that I've seen doing it for an people that I've seen doing it for an people that I've seen doing it for an extended period of time mental Clarity extended period of time mental Clarity extended period of time mental Clarity has improved significantly mood has has improved significantly mood has has improved significantly mood has improved um a lot in areas where people improved um a lot in areas where people improved um a lot in areas where people have kind of a Seasonal effective have kind of a Seasonal effective have kind of a Seasonal effective disorder you know and it gets really

19:00disorder you know and it gets really disorder you know and it gets really cold out and it feels very dark and um cold out and it feels very dark and um cold out and it feels very dark and um combining the cold plunge therapy in the combining the cold plunge therapy in the combining the cold plunge therapy in the morning with a full spectrum light in morning with a full spectrum light in morning with a full spectrum light in the room can make a world of difference the room can make a world of difference the room can make a world of difference in those mood symptoms and for somebody that's um like symptoms and for somebody that's um like me who's terrified because I hate the me who's terrified because I hate the me who's terrified because I hate the cold but I know I want to do it cold but I know I want to do it cold but I know I want to do it especially now that my Gym's got it what especially now that my Gym's got it what especially now that my Gym's got it what am I going to experience that first time am I going to experience that first time am I going to experience that first time uh you will have that sensation of you uh you will have that sensation of you uh you will have that sensation of you know someone knocks your breath away a know someone knocks your breath away a know someone knocks your breath away a little bit it's cold you know you you little bit it's cold you know you you little bit it's cold you know you you have that startle reflex almost um and have that startle reflex almost um and have that startle reflex almost um and you can take it slowly so you can follow you can take it slowly so you can follow you can take it slowly so you can follow the same advice of like kind of go up to the same advice of like kind of go up to the same advice of like kind of go up to your bra line that first time try it for your bra line that first time try it for your bra line that first time try it for 30 seconds to a minute and you have the 30 seconds to a minute and you have the 30 seconds to a minute and you have the uh hot tub right there next to you so uh hot tub right there next to you so uh hot tub right there next to you so you have that security blanket that's you have that security blanket that's you have that security blanket that's why I like to do it in our uh cold why I like to do it in our uh cold why I like to do it in our uh cold plunge here um Jason Goes Down to the plunge here um Jason Goes Down to the plunge here um Jason Goes Down to the lake sometimes which is much more flux

20:00lake sometimes which is much more flux lake sometimes which is much more flux in the temperature and you know the in the temperature and you know the in the temperature and you know the ambient conditions but I like to turn ambient conditions but I like to turn ambient conditions but I like to turn the sauna on get it nice and hot get in the sauna on get it nice and hot get in the sauna on get it nice and hot get in the sauna get nice and hot and then it's the sauna get nice and hot and then it's the sauna get nice and hot and then it's almost a relief to get into the cold almost a relief to get into the cold almost a relief to get into the cold plunge and then you push it past the plunge and then you push it past the plunge and then you push it past the point where you're like I feel that and point where you're like I feel that and point where you're like I feel that and you can get right back in the son you you can get right back in the son you you can get right back in the son you know there's that back and forth and and know there's that back and forth and and know there's that back and forth and and in my opinion it's that fluctuation of in my opinion it's that fluctuation of in my opinion it's that fluctuation of cold to hot um a lot of naturopaths call cold to hot um a lot of naturopaths call cold to hot um a lot of naturopaths call that contrast therapy or or hydrotherapy that contrast therapy or or hydrotherapy that contrast therapy or or hydrotherapy or you get that pumping action that's or you get that pumping action that's or you get that pumping action that's going to give you even more you know going to give you even more you know going to give you even more you know lymphatic circulation so your immune lymphatic circulation so your immune lymphatic circulation so your immune system is stimulated um a lot of healing system is stimulated um a lot of healing system is stimulated um a lot of healing to uh those harder to reach areas that to uh those harder to reach areas that to uh those harder to reach areas that just don't get the circulatory load that just don't get the circulatory load that just don't get the circulatory load that that the the core gets yeah and then do that the the core gets yeah and then do that the the core gets yeah and then do you ever get used to you ever get used to you ever get used to it it's never not cold uh it it's never not cold uh it it's never not cold uh mentally yeah mentally you get much more

21:00mentally yeah mentally you get much more mentally yeah mentally you get much more acclimated to the experience and it's acclimated to the experience and it's acclimated to the experience and it's like anything that you have a fear of or like anything that you have a fear of or like anything that you have a fear of or that you you know if it's something that you you know if it's something that you you know if it's something that's slightly painful like getting a that's slightly painful like getting a that's slightly painful like getting a tattoo you've had it done once you're tattoo you've had it done once you're tattoo you've had it done once you're like oh yeah it's kind of just like a like oh yeah it's kind of just like a like oh yeah it's kind of just like a tickle that is annoying but it's finite tickle that is annoying but it's finite tickle that is annoying but it's finite right and so if your brain is ready for right and so if your brain is ready for right and so if your brain is ready for what's coming it makes it much better what's coming it makes it much better what's coming it makes it much better are there any tips or tricks to kind of are there any tips or tricks to kind of are there any tips or tricks to kind of just get through the experience just get through the experience just get through the experience if you tend to have very sensitive feet if you tend to have very sensitive feet if you tend to have very sensitive feet or hands Jason went ahead and purchased or hands Jason went ahead and purchased or hands Jason went ahead and purchased um booties because you can't really cold um booties because you can't really cold um booties because you can't really cold blend without getting your feet in you blend without getting your feet in you blend without getting your feet in you know if you do tend to have rather know if you do tend to have rather know if you do tend to have rather sensitive feet I would recommend getting sensitive feet I would recommend getting sensitive feet I would recommend getting a pair of booties um the other piece of a pair of booties um the other piece of a pair of booties um the other piece of it is distraction technique it's just it is distraction technique it's just it is distraction technique it's just like with a toddler having a tantrum like with a toddler having a tantrum like with a toddler having a tantrum right so if you have someone who you right so if you have someone who you right so if you have someone who you want to do it with and they're talking want to do it with and they're talking want to do it with and they're talking to you if you make a game out of it to you if you make a game out of it to you if you make a game out of it where each time you get in you increase

22:00where each time you get in you increase where each time you get in you increase by increments of 15 seconds until you're by increments of 15 seconds until you're by increments of 15 seconds until you're up to your goal um you know and and kind up to your goal um you know and and kind up to your goal um you know and and kind of that reward of getting to be warm at of that reward of getting to be warm at of that reward of getting to be warm at the end yeah the breath work is the end yeah the breath work is the end yeah the breath work is important too so if you have those important too so if you have those important too so if you have those shallow breaths almost like you're shallow breaths almost like you're shallow breaths almost like you're hyperventilating the body is far less hyperventilating the body is far less hyperventilating the body is far less likely and able to calm down because likely and able to calm down because likely and able to calm down because you're not fully expelling you know the you're not fully expelling you know the you're not fully expelling you know the carbon dioxide and you've got just uh carbon dioxide and you've got just uh carbon dioxide and you've got just uh your your brain starts to feel a little your your brain starts to feel a little your your brain starts to feel a little uh malnourished but if you can slow the uh malnourished but if you can slow the uh malnourished but if you can slow the breathing way down so really count your breathing way down so really count your breathing way down so really count your normal inhale double your exhale normal inhale double your exhale normal inhale double your exhale just that's going to help to drop you just that's going to help to drop you just that's going to help to drop you into your parasympathetic nervous system into your parasympathetic nervous system into your parasympathetic nervous system and calm everything down as well yeah and calm everything down as well yeah and calm everything down as well yeah yeah and then I'm curious about going yeah and then I'm curious about going yeah and then I'm curious about going from the cold to the hot because we are from the cold to the hot because we are from the cold to the hot because we are in Colorado and we go to the hot springs in Colorado and we go to the hot springs in Colorado and we go to the hot springs a lot and sometimes you know in Colorado a lot and sometimes you know in Colorado a lot and sometimes you know in Colorado it's freezing and then we get into this it's freezing and then we get into this it's freezing and then we get into this hot pool and it almost feels like I'm

23:00hot pool and it almost feels like I'm hot pool and it almost feels like I'm I'm burning so first my body will get I'm burning so first my body will get I'm burning so first my body will get chills and I'll get chills all over my chills and I'll get chills all over my chills and I'll get chills all over my body but then it also almost feels like body but then it also almost feels like body but then it also almost feels like pins and needles and like a burning pins and needles and like a burning pins and needles and like a burning sensation that's really uncomfortable um sensation that's really uncomfortable um sensation that's really uncomfortable um if I'm super cold and I go into super if I'm super cold and I go into super if I'm super cold and I go into super hot and so I'm wondering what that's hot and so I'm wondering what that's hot and so I'm wondering what that's like to go from a cold plunge into uh like to go from a cold plunge into uh like to go from a cold plunge into uh hot water you know I do it sauna from hot water you know I do it sauna from hot water you know I do it sauna from sauna to cold I don't do water to water sauna to cold I don't do water to water sauna to cold I don't do water to water although I have done it before um you I although I have done it before um you I although I have done it before um you I would say you kind of have to ease would say you kind of have to ease would say you kind of have to ease yourself into the hot water afterwards yourself into the hot water afterwards yourself into the hot water afterwards uh and if your gym is anything like the uh and if your gym is anything like the uh and if your gym is anything like the standard gym they don't keep their hot standard gym they don't keep their hot standard gym they don't keep their hot tub super hot you know the average is tub super hot you know the average is tub super hot you know the average is usually 100 to 104 because you have so usually 100 to 104 because you have so usually 100 to 104 because you have so many different people getting in versus many different people getting in versus many different people getting in versus a a hot springs which some of those can a a hot springs which some of those can a a hot springs which some of those can get up to 110 115 I mean they can get get up to 110 115 I mean they can get get up to 110 115 I mean they can get very very warm um I would say you know very very warm um I would say you know very very warm um I would say you know just like if you tend to have have the just like if you tend to have have the just like if you tend to have have the sensitive extremities you would just

24:00sensitive extremities you would just sensitive extremities you would just take it slowly um you could even keep take it slowly um you could even keep take it slowly um you could even keep the booties on they'll absorb some of the booties on they'll absorb some of the booties on they'll absorb some of that cold water and and allow the that cold water and and allow the that cold water and and allow the acclimation process to be a little bit acclimation process to be a little bit acclimation process to be a little bit slower yeah I am on a Facebook page it's slower yeah I am on a Facebook page it's slower yeah I am on a Facebook page it's about cold plunge I've been following it about cold plunge I've been following it about cold plunge I've been following it for about a year just out of curiosity for about a year just out of curiosity for about a year just out of curiosity and there are a lot of people that have and there are a lot of people that have and there are a lot of people that have issues with their hands um that are issues with their hands um that are issues with their hands um that are wearing gloves or like you said that wearing gloves or like you said that wearing gloves or like you said that they lose sensation of their fingers um they lose sensation of their fingers um they lose sensation of their fingers um or their hands turn to completely white or their hands turn to completely white or their hands turn to completely white um so I'm seeing that that's a common um so I'm seeing that that's a common um so I'm seeing that that's a common phenomena in in the cold plunge world phenomena in in the cold plunge world phenomena in in the cold plunge world for some reason yeah I mean that is the for some reason yeah I mean that is the for some reason yeah I mean that is the area that we have the least the toes and area that we have the least the toes and area that we have the least the toes and the fingers although with our feet we're the fingers although with our feet we're the fingers although with our feet we're walking and so there's forced walking and so there's forced walking and so there's forced circulation because of the pumping circulation because of the pumping circulation because of the pumping action that happens because the muscles action that happens because the muscles action that happens because the muscles contract when we walk doesn't happen as contract when we walk doesn't happen as contract when we walk doesn't happen as much with our hands you know we don't much with our hands you know we don't much with our hands you know we don't walk around like this all the time and walk around like this all the time and walk around like this all the time and so they do tend to have the most so they do tend to have the most so they do tend to have the most problems I would say you know that's one problems I would say you know that's one problems I would say you know that's one of the reasons why people don't put

25:00of the reasons why people don't put of the reasons why people don't put their hands in you can get gloves as their hands in you can get gloves as their hands in you can get gloves as well they're just scuba gloves and scuba well they're just scuba gloves and scuba well they're just scuba gloves and scuba socks for okay that type of and then socks for okay that type of and then socks for okay that type of and then ensure that you're uh properly ensure that you're uh properly ensure that you're uh properly nourishing you know make sure you're nourishing you know make sure you're nourishing you know make sure you're getting a broad spectrum of B vitamins getting a broad spectrum of B vitamins getting a broad spectrum of B vitamins antioxidants vitamin C things of that antioxidants vitamin C things of that antioxidants vitamin C things of that nature yeah all right let's hop over to nature yeah all right let's hop over to nature yeah all right let's hop over to infrared sauna um because I've been infrared sauna um because I've been infrared sauna um because I've been researching this too it's something I've researching this too it's something I've researching this too it's something I've been been curious about it seems like been been curious about it seems like been been curious about it seems like there's different types of infrared there's different types of infrared there's different types of infrared saunas um and so can we talk about all saunas um and so can we talk about all saunas um and so can we talk about all the different types in the and the pros the different types in the and the pros the different types in the and the pros and cons of each type sure yeah and also and cons of each type sure yeah and also and cons of each type sure yeah and also you know uh important to note the you know uh important to note the you know uh important to note the difference between the traditional difference between the traditional difference between the traditional saunas and the infrared saas yes yeah so saunas and the infrared saas yes yeah so saunas and the infrared saas yes yeah so uh we have a uh infrared sauna um that's uh we have a uh infrared sauna um that's uh we have a uh infrared sauna um that's from radiant Health um it did a lot from radiant Health um it did a lot from radiant Health um it did a lot research before we made our purchase

26:00research before we made our purchase research before we made our purchase because it it is something that we offer because it it is something that we offer because it it is something that we offer to our community uh and so a few things to our community uh and so a few things to our community uh and so a few things that I was concerned about one getting that I was concerned about one getting that I was concerned about one getting the maximum benefit uh for the time that the maximum benefit uh for the time that the maximum benefit uh for the time that you spend in the sauna two uh EMF you spend in the sauna two uh EMF you spend in the sauna two uh EMF radiation which happens from you know radiation which happens from you know radiation which happens from you know anything that has an electrical charge anything that has an electrical charge anything that has an electrical charge but ensuring that that was at a low but ensuring that that was at a low but ensuring that that was at a low because having to offset the negative because having to offset the negative because having to offset the negative impacts of like high EMF with you know impacts of like high EMF with you know impacts of like high EMF with you know the positive benefits of a sauna I the positive benefits of a sauna I the positive benefits of a sauna I wanted to ensure that that ratio was wanted to ensure that that ratio was wanted to ensure that that ratio was beneficial um and then light therapy so beneficial um and then light therapy so beneficial um and then light therapy so our sauna does have uh different our sauna does have uh different our sauna does have uh different settings so you can change the lights at settings so you can change the lights at settings so you can change the lights at the top to cover the full spectrum so the top to cover the full spectrum so the top to cover the full spectrum so red green blue purple and a combination red green blue purple and a combination red green blue purple and a combination um partly for the healing benefits and um partly for the healing benefits and um partly for the healing benefits and partly if you take it a step farther and partly if you take it a step farther and partly if you take it a step farther and um you go into sort of the energetic um you go into sort of the energetic um you go into sort of the energetic side of it the energetic work can you side of it the energetic work can you side of it the energetic work can you think about the chakras and the

27:00think about the chakras and the think about the chakras and the different colors associated with those different colors associated with those different colors associated with those if you have issues in any particular if you have issues in any particular if you have issues in any particular area so I usually choose a color based area so I usually choose a color based area so I usually choose a color based on where that person is or where I am uh on where that person is or where I am uh on where that person is or where I am uh during that particular session yeah okay during that particular session yeah okay during that particular session yeah okay and is that super important the the and is that super important the the and is that super important the the color or is that just like an added color or is that just like an added color or is that just like an added bonus it's an added benefit yeah it's bonus it's an added benefit yeah it's bonus it's an added benefit yeah it's nothing that it if you are Ina without nothing that it if you are Ina without nothing that it if you are Ina without it you still are going to reap all of it you still are going to reap all of it you still are going to reap all of the the benefits it's just sort of like the the benefits it's just sort of like the the benefits it's just sort of like an extra Bell and whistle an extra Bell and whistle an extra Bell and whistle okay and so infrared you know versus the okay and so infrared you know versus the okay and so infrared you know versus the traditional sauna approach uh with the traditional sauna approach uh with the traditional sauna approach uh with the traditional sauna it's you heat the traditional sauna it's you heat the traditional sauna it's you heat the ambient air and so you get a very warm ambient air and so you get a very warm ambient air and so you get a very warm room uh and you walk in and you can't room uh and you walk in and you can't room uh and you walk in and you can't help but sweat and that sweating is help but sweat and that sweating is help but sweat and that sweating is great for great for great for detoxification but the infrared Works in detoxification but the infrared Works in detoxification but the infrared Works in a very different way it's actually a you a very different way it's actually a you a very different way it's actually a you know a wavelength that we can't see uh know a wavelength that we can't see uh know a wavelength that we can't see uh that acts as heat Within the body and that acts as heat Within the body and that acts as heat Within the body and the way that that heat works is it hits

28:00the way that that heat works is it hits the way that that heat works is it hits a solid object and creates a vibration a solid object and creates a vibration a solid object and creates a vibration within the object and so if we think within the object and so if we think within the object and so if we think about our bodies as being that object about our bodies as being that object about our bodies as being that object the infrared heat waves are able to the infrared heat waves are able to the infrared heat waves are able to actually penetrate into the body uh in a actually penetrate into the body uh in a actually penetrate into the body uh in a different way than just heat W and it's different way than just heat W and it's different way than just heat W and it's kind of like the energy that is absorbed kind of like the energy that is absorbed kind of like the energy that is absorbed by the the sun into the Earth so it's by the the sun into the Earth so it's by the the sun into the Earth so it's that wavelength and if you think about that wavelength and if you think about that wavelength and if you think about it on on a cellular level it can cause it on on a cellular level it can cause it on on a cellular level it can cause small vibrations in the mitochondria small vibrations in the mitochondria small vibrations in the mitochondria which create a more which create a more which create a more efficient uh movement of toxins it also efficient uh movement of toxins it also efficient uh movement of toxins it also just enhances this cellular uh just enhances this cellular uh just enhances this cellular uh circulation within the mitochondria so circulation within the mitochondria so circulation within the mitochondria so those are kind of the PowerHouse of the those are kind of the PowerHouse of the those are kind of the PowerHouse of the cell it makes them more cell it makes them more cell it makes them more efficient uh and then it does enhance efficient uh and then it does enhance efficient uh and then it does enhance blood flow so healing is improved uh in blood flow so healing is improved uh in blood flow so healing is improved uh in the different areas it's it's great for the different areas it's it's great for the different areas it's it's great for MUSC recovery from you know a hard

29:00MUSC recovery from you know a hard MUSC recovery from you know a hard workout it's excellent if you've had uh workout it's excellent if you've had uh workout it's excellent if you've had uh surgery and you know you're wanting to surgery and you know you're wanting to surgery and you know you're wanting to repair um it is very different and I repair um it is very different and I repair um it is very different and I noticed if I'm wearing jewelry so noticed if I'm wearing jewelry so noticed if I'm wearing jewelry so because it Heats objects uh wearing any because it Heats objects uh wearing any because it Heats objects uh wearing any jewelry becomes much more hot than it jewelry becomes much more hot than it jewelry becomes much more hot than it would in a traditional sauna um interes would in a traditional sauna um interes would in a traditional sauna um interes so I would recommend if you're wearing a so I would recommend if you're wearing a so I would recommend if you're wearing a necklace um the Rings not so bad but but necklace um the Rings not so bad but but necklace um the Rings not so bad but but necklaces you really feel the heat of necklaces you really feel the heat of necklaces you really feel the heat of the metal um so just a little side note the metal um so just a little side note the metal um so just a little side note there uh another thing that is nice is there uh another thing that is nice is there uh another thing that is nice is that for a lot of people who have that for a lot of people who have that for a lot of people who have pacemakers or who have had any sort of pacemakers or who have had any sort of pacemakers or who have had any sort of who have cardiac issues sauna who have cardiac issues sauna who have cardiac issues sauna traditional sauna is typically traditional sauna is typically traditional sauna is typically contraindicated but with the infrared contraindicated but with the infrared contraindicated but with the infrared sauna because the heat exchange is sauna because the heat exchange is sauna because the heat exchange is different it doesn't get as high uh and different it doesn't get as high uh and different it doesn't get as high uh and because it's typically a shorter amount because it's typically a shorter amount because it's typically a shorter amount of time uh you can can actually do the of time uh you can can actually do the of time uh you can can actually do the infrared sauna and get the benefits from

30:00infrared sauna and get the benefits from infrared sauna and get the benefits from it what is the Mac um the what is the it what is the Mac um the what is the it what is the Mac um the what is the best amount of time to be in there for best amount of time to be in there for best amount of time to be in there for anyone starting out 15 to 20 minutes and anyone starting out 15 to 20 minutes and anyone starting out 15 to 20 minutes and then you can work your way up to 30 or then you can work your way up to 30 or then you can work your way up to 30 or 40 um my I say go on how you're feeling 40 um my I say go on how you're feeling 40 um my I say go on how you're feeling so once you get to that point where so once you get to that point where so once you get to that point where you're just pouring sweat and you really you're just pouring sweat and you really you're just pouring sweat and you really feel like oh yeah this is getting like I feel like oh yeah this is getting like I feel like oh yeah this is getting like I I just I want to cool off right that's I just I want to cool off right that's I just I want to cool off right that's usually the the marker that maybe stay usually the the marker that maybe stay usually the the marker that maybe stay in a minute or two longer and then and in a minute or two longer and then and in a minute or two longer and then and then hop out for me my sweep spots 30 to then hop out for me my sweep spots 30 to then hop out for me my sweep spots 30 to 35 minutes daily yeah yeah and you know 35 minutes daily yeah yeah and you know 35 minutes daily yeah yeah and you know again it depends on if it's very hot again it depends on if it's very hot again it depends on if it's very hot outside my interest in sauna goes in the outside my interest in sauna goes in the outside my interest in sauna goes in the winter I tend to take them far more winter I tend to take them far more winter I tend to take them far more often um yeah but you're also not often um yeah but you're also not often um yeah but you're also not sweating as actively or as easily in the sweating as actively or as easily in the sweating as actively or as easily in the winter either so you're triggering that

31:00winter either so you're triggering that winter either so you're triggering that natural detoxification pathway yeah so natural detoxification pathway yeah so natural detoxification pathway yeah so there's all this Buzz about infrared and there's all this Buzz about infrared and there's all this Buzz about infrared and how it um is good for your skin and so a how it um is good for your skin and so a how it um is good for your skin and so a lot of people are just getting the lot of people are just getting the lot of people are just getting the infrared something for their infrared something for their infrared something for their face um is that beneficial just to do face um is that beneficial just to do face um is that beneficial just to do the face and what are the benefits of the face and what are the benefits of the face and what are the benefits of getting that infrared on the face so getting that infrared on the face so getting that infrared on the face so infrared there's there's the near and infrared there's there's the near and infrared there's there's the near and the far infrared lights and that just um the far infrared lights and that just um the far infrared lights and that just um tells you basically the the wavelength tells you basically the the wavelength tells you basically the the wavelength and how far it travels and how tight in and how far it travels and how tight in and how far it travels and how tight in it is um how much vibration it will it is um how much vibration it will it is um how much vibration it will cause at the cellular level and it cause at the cellular level and it cause at the cellular level and it certainly will still benefit the face certainly will still benefit the face certainly will still benefit the face but if you think about you know an but if you think about you know an but if you think about you know an entire system a whole sphere and you're entire system a whole sphere and you're entire system a whole sphere and you're trying to improve the trying to improve the trying to improve the functionality of the whole system it functionality of the whole system it functionality of the whole system it doesn't make a lot of sense just to doesn't make a lot of sense just to doesn't make a lot of sense just to apply a Band-Aid to this one area and apply a Band-Aid to this one area and apply a Band-Aid to this one area and then let the rest of the system go

32:00then let the rest of the system go then let the rest of the system go because it's a full closed system you because it's a full closed system you because it's a full closed system you know it's all circulating through so know it's all circulating through so know it's all circulating through so when you think about the mats that are when you think about the mats that are when you think about the mats that are um improving the mitochondrial activity um improving the mitochondrial activity um improving the mitochondrial activity in the face and also improving the in the face and also improving the in the face and also improving the elastin so that kind of elasticity of elastin so that kind of elasticity of elastin so that kind of elasticity of the face um and the skin health and the the face um and the skin health and the the face um and the skin health and the radiance that's great but those cells radiance that's great but those cells radiance that's great but those cells are going to circulate through the whole are going to circulate through the whole are going to circulate through the whole body that that blood those mitochondria body that that blood those mitochondria body that that blood those mitochondria like they all circulate and so it just like they all circulate and so it just like they all circulate and so it just makes more sense in my perspective to makes more sense in my perspective to makes more sense in my perspective to take care of the full take care of the full take care of the full system what about I mean I know it's system what about I mean I know it's system what about I mean I know it's it's different but similar they have it's different but similar they have it's different but similar they have infrared blankets or something that you infrared blankets or something that you infrared blankets or something that you crawl inside and so everything's inside crawl inside and so everything's inside crawl inside and so everything's inside but your but your but your face yeah I mean it it causes the same face yeah I mean it it causes the same face yeah I mean it it causes the same type of heat and so you know whereas you type of heat and so you know whereas you type of heat and so you know whereas you uh you'll you'll Fe feel the heat of it uh you'll you'll Fe feel the heat of it uh you'll you'll Fe feel the heat of it and you'll get the same effects now if

33:00and you'll get the same effects now if and you'll get the same effects now if your face is out or if the room around your face is out or if the room around your face is out or if the room around you isn't enclosed um You probably won't you isn't enclosed um You probably won't you isn't enclosed um You probably won't be sweating to the same extent as you be sweating to the same extent as you be sweating to the same extent as you would so really it's a way to enhance would so really it's a way to enhance would so really it's a way to enhance the mitochondrial activity without some the mitochondrial activity without some the mitochondrial activity without some of the other benefits of the sauna of the other benefits of the sauna of the other benefits of the sauna you're not going to be sweating as you're not going to be sweating as you're not going to be sweating as actively uh you won't necessarily get actively uh you won't necessarily get actively uh you won't necessarily get the same circulatory benefits so all of the same circulatory benefits so all of the same circulatory benefits so all of those things are helpful but if you put those things are helpful but if you put those things are helpful but if you put it all together in one package it's it's it all together in one package it's it's it all together in one package it's it's going to be you're going to get the most going to be you're going to get the most going to be you're going to get the most benefit so when we're talking about the benefit so when we're talking about the benefit so when we're talking about the cold plunge therapy we're talking about cold plunge therapy we're talking about cold plunge therapy we're talking about the rubber bins where you can go and you the rubber bins where you can go and you the rubber bins where you can go and you can put the cooler on it and that's kind can put the cooler on it and that's kind can put the cooler on it and that's kind of a more cost effective way if you're of a more cost effective way if you're of a more cost effective way if you're wanting to have something at home and it wanting to have something at home and it wanting to have something at home and it sounds like if you wanted something at sounds like if you wanted something at sounds like if you wanted something at home that was cost effective that was home that was cost effective that was home that was cost effective that was good good good enough then maybe get one of those enough then maybe get one of those enough then maybe get one of those blankets that you dive into it's not blankets that you dive into it's not blankets that you dive into it's not going to be as good but it would be going to be as good but it would be going to be as good but it would be better than nothing yeah I would say if better than nothing yeah I would say if better than nothing yeah I would say if you're going to do that one make sure

34:00you're going to do that one make sure you're going to do that one make sure that it has uh third- party testing like that it has uh third- party testing like that it has uh third- party testing like you know I wouldn't just pop onto Amazon you know I wouldn't just pop onto Amazon you know I wouldn't just pop onto Amazon and buy the cheapest thing you can find and buy the cheapest thing you can find and buy the cheapest thing you can find because you it is important all the because you it is important all the because you it is important all the different components you know if you different components you know if you different components you know if you think about heat is our really great think about heat is our really great think about heat is our really great transfer of energy and other things and transfer of energy and other things and transfer of energy and other things and so the material that it's made out of is so the material that it's made out of is so the material that it's made out of is important right we're talking about important right we're talking about important right we're talking about storing Foods in plastic the other day storing Foods in plastic the other day storing Foods in plastic the other day and what happens with the Plastics and and what happens with the Plastics and and what happens with the Plastics and so the material that the blanket itself so the material that the blanket itself so the material that the blanket itself is made out of is very important um yeah is made out of is very important um yeah is made out of is very important um yeah and then if you're able to do that if and then if you're able to do that if and then if you're able to do that if you can contain yourself into a smaller you can contain yourself into a smaller you can contain yourself into a smaller space so it might seem kind of space so it might seem kind of space so it might seem kind of ridiculous but if you go into the ridiculous but if you go into the ridiculous but if you go into the bathroom which is probably the smallest bathroom which is probably the smallest bathroom which is probably the smallest room in your house close the door you room in your house close the door you room in your house close the door you know get in the bathtub and close the know get in the bathtub and close the know get in the bathtub and close the curtain you're at least creating a curtain you're at least creating a curtain you're at least creating a little bit more of um of a contained little bit more of um of a contained little bit more of um of a contained space than just laying in bed with it on space than just laying in bed with it on space than just laying in bed with it on because you know the more you can trap because you know the more you can trap because you know the more you can trap that heat energy the more effective and that heat energy the more effective and that heat energy the more effective and efficient it's going to efficient it's going to efficient it's going to operate yeah interesting and so let's

35:00operate yeah interesting and so let's operate yeah interesting and so let's talk about the benefits we talked a talk about the benefits we talked a talk about the benefits we talked a little bit about it but let's go further little bit about it but let's go further little bit about it but let's go further into that idea of cycling between the into that idea of cycling between the into that idea of cycling between the one and the other because what you said one and the other because what you said one and the other because what you said makes complete sense um so each on their makes complete sense um so each on their makes complete sense um so each on their own have amazing benefits and then own have amazing benefits and then own have amazing benefits and then combined it's combined it's combined it's multiplied yes yes it's like when you're multiplied yes yes it's like when you're multiplied yes yes it's like when you're making an herbal formula there's that making an herbal formula there's that making an herbal formula there's that thing that's called the synergist that thing that's called the synergist that thing that's called the synergist that you put it in even in a small amount and you put it in even in a small amount and you put it in even in a small amount and it's like it makes it magic and so it's like it makes it magic and so it's like it makes it magic and so um there is a formula in naturopathic um there is a formula in naturopathic um there is a formula in naturopathic medicine um for contrast therapy that if medicine um for contrast therapy that if medicine um for contrast therapy that if someone is experiencing an issue with someone is experiencing an issue with someone is experiencing an issue with healing say in the foot or the hand or healing say in the foot or the hand or healing say in the foot or the hand or somewhere um I have them Fill A Little somewhere um I have them Fill A Little somewhere um I have them Fill A Little Dixie cup up with water freeze it so you Dixie cup up with water freeze it so you Dixie cup up with water freeze it so you have your ice cube that you can rub on have your ice cube that you can rub on have your ice cube that you can rub on and then you've got your hot bath so and then you've got your hot bath so and then you've got your hot bath so that's the that's the absolute ice that's the that's the absolute ice that's the that's the absolute ice that's a old technique that's that's the that's a old technique that's that's the that's a old technique that's that's the poor person's way to do kind of what poor person's way to do kind of what poor person's way to do kind of what we're talking about in very small scales

36:00we're talking about in very small scales we're talking about in very small scales right so you get really hot bath with right so you get really hot bath with right so you get really hot bath with epsom salt in it you get your Little epsom salt in it you get your Little epsom salt in it you get your Little Dixie cup with ice you rub the area so Dixie cup with ice you rub the area so Dixie cup with ice you rub the area so say you've had surgery on your knee or say you've had surgery on your knee or say you've had surgery on your knee or you've subluxed your shoulder um you're you've subluxed your shoulder um you're you've subluxed your shoulder um you're going to do start with hot you always going to do start with hot you always going to do start with hot you always start with hot so the area is flooded start with hot so the area is flooded start with hot so the area is flooded with blood and you do three minutes of with blood and you do three minutes of with blood and you do three minutes of hot and then you do 30 seconds of that hot and then you do 30 seconds of that hot and then you do 30 seconds of that cold ice rub so that is causing the cold ice rub so that is causing the cold ice rub so that is causing the blood vessels to constrict it pumps all blood vessels to constrict it pumps all blood vessels to constrict it pumps all of the blood out then you do three more of the blood out then you do three more of the blood out then you do three more minutes of the hot 30 more seconds of minutes of the hot 30 more seconds of minutes of the hot 30 more seconds of the eye so you're creating that flux and the eye so you're creating that flux and the eye so you're creating that flux and it really helps to circulate with much it really helps to circulate with much it really helps to circulate with much more efficiency the lymph which has your more efficiency the lymph which has your more efficiency the lymph which has your immune cells in it and just blood in immune cells in it and just blood in immune cells in it and just blood in general so more oxygenated blood comes general so more oxygenated blood comes general so more oxygenated blood comes to the area um and promotes more healing to the area um and promotes more healing to the area um and promotes more healing so if you think about that on a grand so if you think about that on a grand so if you think about that on a grand scale of the full body going into water scale of the full body going into water scale of the full body going into water that is close to that freezing point and

37:00that is close to that freezing point and that is close to that freezing point and then getting yourself back into a very then getting yourself back into a very then getting yourself back into a very warm area you create that same flux but warm area you create that same flux but warm area you create that same flux but on a on a on a systemic uh scale and so you get the systemic uh scale and so you get the systemic uh scale and so you get the flux in and out and it's really flux in and out and it's really flux in and out and it's really beneficial for organs um especially for beneficial for organs um especially for beneficial for organs um especially for the detoxification organs and anyone who the detoxification organs and anyone who the detoxification organs and anyone who has circulation issues it can be so you has circulation issues it can be so you has circulation issues it can be so you know if you have those concerns about know if you have those concerns about know if you have those concerns about well my hands and my feet I would say well my hands and my feet I would say well my hands and my feet I would say contrast is probably going to be a much contrast is probably going to be a much contrast is probably going to be a much better better better therapy for you than just the cold therapy for you than just the cold therapy for you than just the cold plunge it makes me think about something plunge it makes me think about something plunge it makes me think about something I learned long ago and now I'm wondering I learned long ago and now I'm wondering I learned long ago and now I'm wondering if it's accurate is that um when if it's accurate is that um when if it's accurate is that um when somebody has an injury say a back strain somebody has an injury say a back strain somebody has an injury say a back strain or something like that we have this or something like that we have this or something like that we have this tendency to want to want to use heat and tendency to want to want to use heat and tendency to want to want to use heat and I was always told it's better to use I was always told it's better to use I was always told it's better to use cold and and I was told if something's cold and and I was told if something's cold and and I was told if something's really pissed off and angry then you really pissed off and angry then you really pissed off and angry then you want to use ice but now I'm wondering if want to use ice but now I'm wondering if want to use ice but now I'm wondering if it's better to cycle like what saying it's better to cycle like what saying it's better to cycle like what saying with any injury it depends on where you

38:00with any injury it depends on where you with any injury it depends on where you are in the injury so typically for the are in the injury so typically for the are in the injury so typically for the first 24 to 48 hours when all of the first 24 to 48 hours when all of the first 24 to 48 hours when all of the inflammatory cells are bombarding the inflammatory cells are bombarding the inflammatory cells are bombarding the area it tends to be hot and angry there area it tends to be hot and angry there area it tends to be hot and angry there tends to be more swelling that's when tends to be more swelling that's when tends to be more swelling that's when you're going to use ice consistently you're going to use ice consistently you're going to use ice consistently okay but after that 48 hour mark okay but after that 48 hour mark okay but after that 48 hour mark contrast is the very best it causes the contrast is the very best it causes the contrast is the very best it causes the most healing um I would steer clear of most healing um I would steer clear of most healing um I would steer clear of doing just heat because that inundates doing just heat because that inundates doing just heat because that inundates the area with more inflammatory cells the area with more inflammatory cells the area with more inflammatory cells and it tends to get even more swollen and it tends to get even more swollen and it tends to get even more swollen but yeah after that like 48 hour mark but yeah after that like 48 hour mark but yeah after that like 48 hour mark doing contrast is going to improve doing contrast is going to improve doing contrast is going to improve healing times yeah that's interesting healing times yeah that's interesting healing times yeah that's interesting because I think a lot of times when we because I think a lot of times when we because I think a lot of times when we have an injury we're drawn to heat and have an injury we're drawn to heat and have an injury we're drawn to heat and really we need the ice yeah but you get really we need the ice yeah but you get really we need the ice yeah but you get both this way which is nice yeah oh both this way which is nice yeah oh both this way which is nice yeah oh interesting okay and um so what what interesting okay and um so what what interesting okay and um so what what have we missed what would be good to have we missed what would be good to have we missed what would be good to touch on around either one of these touch on around either one of these touch on around either one of these topics what are there some myths around

39:00topics what are there some myths around topics what are there some myths around it um or big points of interest that we it um or big points of interest that we it um or big points of interest that we haven't hit on haven't hit on haven't hit on yet I would say that one thing to note yet I would say that one thing to note yet I would say that one thing to note particularly with the heat like we were particularly with the heat like we were particularly with the heat like we were talking about before heat is a is a talking about before heat is a is a talking about before heat is a is a driver so heat helps with absorption and driver so heat helps with absorption and driver so heat helps with absorption and so if you're having any issues with so if you're having any issues with so if you're having any issues with upper respiratory uh infections if you upper respiratory uh infections if you upper respiratory uh infections if you have allergies really badly the sauna have allergies really badly the sauna have allergies really badly the sauna can be a great way to help to drive in can be a great way to help to drive in can be a great way to help to drive in um some different products that would um some different products that would um some different products that would help to clear that so if you know if you help to clear that so if you know if you help to clear that so if you know if you have a lot of upper respiratory issues have a lot of upper respiratory issues have a lot of upper respiratory issues I'm sure most people have heard of I'm sure most people have heard of I'm sure most people have heard of eucalyptus that's great for the the eucalyptus that's great for the the eucalyptus that's great for the the Airways you can actually sprinkle it in Airways you can actually sprinkle it in Airways you can actually sprinkle it in the sauna or you can make um a rub for the sauna or you can make um a rub for the sauna or you can make um a rub for yourself or you know if you've ever I yourself or you know if you've ever I yourself or you know if you've ever I think um birs bees and there's a few think um birs bees and there's a few think um birs bees and there's a few other ones out there that actually make other ones out there that actually make other ones out there that actually make a little chest rub that have eucalyptus a little chest rub that have eucalyptus a little chest rub that have eucalyptus and some other herbs in it that would be and some other herbs in it that would be and some other herbs in it that would be a great time to rub that on your chest

40:00a great time to rub that on your chest a great time to rub that on your chest rub it under your nose really help to rub it under your nose really help to rub it under your nose really help to clear things out because the heat helps clear things out because the heat helps clear things out because the heat helps to drive it in to the cells and it's to drive it in to the cells and it's to drive it in to the cells and it's even more effective um same goes for even more effective um same goes for even more effective um same goes for healing so if you have an area of the healing so if you have an area of the healing so if you have an area of the body uh that you're trying to enhance body uh that you're trying to enhance body uh that you're trying to enhance healing to using a product that has some healing to using a product that has some healing to using a product that has some turmeric and castor oil in it rubbing it turmeric and castor oil in it rubbing it turmeric and castor oil in it rubbing it on the injured area as you're getting on the injured area as you're getting on the injured area as you're getting into the sauna is going to drive it in into the sauna is going to drive it in into the sauna is going to drive it in deeper and allow even more healing to oh deeper and allow even more healing to oh deeper and allow even more healing to oh interesting yeah and I'd heard that um I interesting yeah and I'd heard that um I interesting yeah and I'd heard that um I was looking at INF infrared saunas was looking at INF infrared saunas was looking at INF infrared saunas online and cost comparing them and I online and cost comparing them and I online and cost comparing them and I read somewhere that ideally you want to read somewhere that ideally you want to read somewhere that ideally you want to have have have wood um because they're made out of wood um because they're made out of wood um because they're made out of different um materials and so can you different um materials and so can you different um materials and so can you talk a little bit about the talk a little bit about the talk a little bit about the materials yeah I mean you know it it materials yeah I mean you know it it materials yeah I mean you know it it reminds me of the conversation we had reminds me of the conversation we had reminds me of the conversation we had before of when you're when you're making before of when you're when you're making before of when you're when you're making your food what do you make in when your food what do you make in when your food what do you make in when you're putting your water in a a plastic you're putting your water in a a plastic you're putting your water in a a plastic bottle versus a metal bottle so same

41:00bottle versus a metal bottle so same bottle versus a metal bottle so same idea is that you want to obviously you idea is that you want to obviously you idea is that you want to obviously you don't want to use metal because you don't want to use metal because you don't want to use metal because you touch the sides of it and you're going touch the sides of it and you're going touch the sides of it and you're going to burn your hands um because metal to burn your hands um because metal to burn your hands um because metal conducts heat so well but then you get conducts heat so well but then you get conducts heat so well but then you get into composits like a composite wood or into composits like a composite wood or into composits like a composite wood or resin and those are typically made with resin and those are typically made with resin and those are typically made with some sort of falahi to put it together some sort of falahi to put it together some sort of falahi to put it together and then also you know a glue or and then also you know a glue or and then also you know a glue or something that helps it to stick and the something that helps it to stick and the something that helps it to stick and the more heat that's exposed to the more are more heat that's exposed to the more are more heat that's exposed to the more are going to off gas and so using a wood going to off gas and so using a wood going to off gas and so using a wood just a a plain pressure treated you know just a a plain pressure treated you know just a a plain pressure treated you know wood that doesn't have stain or anything wood that doesn't have stain or anything wood that doesn't have stain or anything else in it is going to be the most else in it is going to be the most else in it is going to be the most natural way to encase the heat without natural way to encase the heat without natural way to encase the heat without getting that secondary off gasing getting that secondary off gasing getting that secondary off gasing effect and some of them are outdoor and effect and some of them are outdoor and effect and some of them are outdoor and some of them are indoor does that matter some of them are indoor does that matter some of them are indoor does that matter a lot no I mean the the outdoor a lot no I mean the the outdoor a lot no I mean the the outdoor they tend to be a little bit more

42:00they tend to be a little bit more they tend to be a little bit more expensive because they have to be more expensive because they have to be more expensive because they have to be more insulated um with the infered you do insulated um with the infered you do insulated um with the infered you do have to have a heat source so you a plug have to have a heat source so you a plug have to have a heat source so you a plug as opposed to the traditional saunas as opposed to the traditional saunas as opposed to the traditional saunas where you stoke the fire um so in my where you stoke the fire um so in my where you stoke the fire um so in my experience I've seen traditional saunas experience I've seen traditional saunas experience I've seen traditional saunas tend to be used more outside in the tend to be used more outside in the tend to be used more outside in the infrared um they're just easier to infrared um they're just easier to infrared um they're just easier to maintain maintain maintain inside okay interesting and then if you inside okay interesting and then if you inside okay interesting and then if you had to pick one or the other had to pick one or the other had to pick one or the other which would you pick uh between what which would you pick uh between what which would you pick uh between what between infrared sauna and cold plune between infrared sauna and cold plune between infrared sauna and cold plune therapy um oh gosh I I would have to therapy um oh gosh I I would have to therapy um oh gosh I I would have to pick infrared just because it's such a pick infrared just because it's such a pick infrared just because it's such a nourishing um calming experience so I nourishing um calming experience so I nourishing um calming experience so I know that for me I tend to be a little know that for me I tend to be a little know that for me I tend to be a little more type A I tend to be go go go I tend more type A I tend to be go go go I tend more type A I tend to be go go go I tend to and the cold plunge um although it to and the cold plunge um although it to and the cold plunge um although it you have to stop for that moment that you have to stop for that moment that you have to stop for that moment that you're in it also is a very stimulating

43:00you're in it also is a very stimulating you're in it also is a very stimulating experience you get out and you're like experience you get out and you're like experience you get out and you're like I'm ready to go um so I would say for me I'm ready to go um so I would say for me I'm ready to go um so I would say for me because you just have to sit in the because you just have to sit in the because you just have to sit in the space um for you know anywhere from 15 space um for you know anywhere from 15 space um for you know anywhere from 15 to 40 to 40 to 40 minutes that would be my minutes that would be my minutes that would be my vote and I'm curious about how many vote and I'm curious about how many vote and I'm curious about how many sessions you would need to do before you sessions you would need to do before you sessions you would need to do before you would notice something different would would notice something different would would notice something different would you notice it in your first session or you notice it in your first session or you notice it in your first session or does it build over time yeah for a lot does it build over time yeah for a lot does it build over time yeah for a lot of people I mean it's definitely of people I mean it's definitely of people I mean it's definitely relaxing and they enjoy it after their relaxing and they enjoy it after their relaxing and they enjoy it after their first session but to get the cumulative first session but to get the cumulative first session but to get the cumulative effects that you're really going to effects that you're really going to effects that you're really going to notice decrease of swelling in the notice decrease of swelling in the notice decrease of swelling in the joints if that's what you're dealing joints if that's what you're dealing joints if that's what you're dealing with or um a change in skin I it depends with or um a change in skin I it depends with or um a change in skin I it depends on how often you're doing it if you're on how often you're doing it if you're on how often you're doing it if you're doing it once a week I would say give doing it once a week I would say give doing it once a week I would say give yourself a month to six weeks if you're yourself a month to six weeks if you're yourself a month to six weeks if you're doing it a few times a week then after doing it a few times a week then after doing it a few times a week then after the first two or three weeks you're the first two or three weeks you're the first two or three weeks you're going to start noticing I mean obviously going to start noticing I mean obviously going to start noticing I mean obviously over time the um it's going to be even

44:00over time the um it's going to be even over time the um it's going to be even more profound but you'll start to notice more profound but you'll start to notice more profound but you'll start to notice a a a difference yeah interesting I know that difference yeah interesting I know that difference yeah interesting I know that their prices are all over the map so do their prices are all over the map so do their prices are all over the map so do most people just need like a one person most people just need like a one person most people just need like a one person one is it really beneficial to have two one is it really beneficial to have two one is it really beneficial to have two people in there chatting or you just get people in there chatting or you just get people in there chatting or you just get one that's smaller that fits one person one that's smaller that fits one person one that's smaller that fits one person yeah I mean it depends on whether you yeah I mean it depends on whether you yeah I mean it depends on whether you plan to do it alone or you want to have plan to do it alone or you want to have plan to do it alone or you want to have people we we went with the threepers um people we we went with the threepers um people we we went with the threepers um I guess actually it's it's considered a I guess actually it's it's considered a I guess actually it's it's considered a four person son um you have to really four person son um you have to really four person son um you have to really like the other people to get four people like the other people to get four people like the other people to get four people in this thing I like a lot yeah I would in this thing I like a lot yeah I would in this thing I like a lot yeah I would say it's really more of a two person um say it's really more of a two person um say it's really more of a two person um the one person if it's just you and the one person if it's just you and the one person if it's just you and you're wanting to use it at home it's you're wanting to use it at home it's you're wanting to use it at home it's going to be way more energy efficient going to be way more energy efficient going to be way more energy efficient obviously you have less space to heat um obviously you have less space to heat um obviously you have less space to heat um and it's it's comfy now if you want to and it's it's comfy now if you want to and it's it's comfy now if you want to be able to lay down you're not GNA be be able to lay down you're not GNA be be able to lay down you're not GNA be able to do that in a one person able to do that in a one person able to do that in a one person typically because of the way that the typically because of the way that the typically because of the way that the bench is set um we chose this because we bench is set um we chose this because we bench is set um we chose this because we open the space up for up to three people

45:00open the space up for up to three people open the space up for up to three people to use it at the same time some people to use it at the same time some people to use it at the same time some people like to come with a friend and kind of like to come with a friend and kind of like to come with a friend and kind of do a back and forth and uh but if it's do a back and forth and uh but if it's do a back and forth and uh but if it's just for your house yeah no reason to just for your house yeah no reason to just for your house yeah no reason to get more than you need yeah get more than you need yeah get more than you need yeah yeah well thank you I really um I really yeah well thank you I really um I really yeah well thank you I really um I really love this topic I really love our last love this topic I really love our last love this topic I really love our last podcast I really love this one this podcast I really love this one this podcast I really love this one this these are two topics that I've been these are two topics that I've been these are two topics that I've been interested in for a while and had a interested in for a while and had a interested in for a while and had a little bit of knowledge and I think little bit of knowledge and I think little bit of knowledge and I think they're kind of fatty right now um and they're kind of fatty right now um and they're kind of fatty right now um and and but there's but it's a great fad and but there's but it's a great fad and but there's but it's a great fad yeah yeah so thank you so much for both yeah yeah so thank you so much for both yeah yeah so thank you so much for both episodes and for your time and your episodes and for your time and your episodes and for your time and your expertise I have really loved both of expertise I have really loved both of expertise I have really loved both of our conversations so much yeah you're our conversations so much yeah you're our conversations so much yeah you're welcome it was a welcome it was a welcome it was a pleasure thank you for listening to the pleasure thank you for listening to the pleasure thank you for listening to the connected Community podcast if you connected Community podcast if you connected Community podcast if you enjoyed today's episode please like enjoyed today's episode please like enjoyed today's episode please like share and subscribe I can be found at share and subscribe I can be found at share and subscribe I can be found at www. niky yoga.com www. niky yoga.com www. niky yoga.com NY y yo.com until I see you again next

Cold Plunge Therapy Infrared Sauna Health and Recovery Benefits Protocol