00:00there's good stress and bad stress good there's good stress and bad stress good stress is you're forcing your body in a stress is you're forcing your body in a stress is you're forcing your body in a safe environment to undergo a controlled safe environment to undergo a controlled safe environment to undergo a controlled stress response to build up the stress response to build up the stress response to build up the resiliency of how your body can adapt resiliency of how your body can adapt resiliency of how your body can adapt and move outside that stress they and move outside that stress they and move outside that stress they recommend that even a total of 11 recommend that even a total of 11 recommend that even a total of 11 minutes per week at that 50° Mark is minutes per week at that 50° Mark is minutes per week at that 50° Mark is sufficient to reap a lot of benefits sufficient to reap a lot of benefits sufficient to reap a lot of benefits with cold immersion if you were going to with cold immersion if you were going to with cold immersion if you were going to do a much colder temperature and that's do a much colder temperature and that's do a much colder temperature and that's anywhere from 30 to 40° anywhere from 30 to 40° anywhere from 30 to 40° some sessions even up to 30 seconds are some sessions even up to 30 seconds are some sessions even up to 30 seconds are still effective for stress hormone still effective for stress hormone still effective for stress hormone that's how I would recommend getting that's how I would recommend getting that's how I would recommend getting started so it's starting mild and then started so it's starting mild and then started so it's starting mild and then maybe jumping into the more intense maybe jumping into the more intense maybe jumping into the more intense sessions whether that's shower first sessions whether that's shower first sessions whether that's shower first immersion later or if you're going to do immersion later or if you're going to do immersion later or if you're going to do immersion making sure that the immersion making sure that the immersion making sure that the temperature is a little bit warmer and temperature is a little bit warmer and temperature is a little bit warmer and then move to the lot colder temperatures then move to the lot colder temperatures then move to the lot colder temperatures welcome to the functional code your welcome to the functional code your welcome to the functional code your go-to source for decoding Optimal Health go-to source for decoding Optimal Health go-to source for decoding Optimal Health join Dr Addie and Dr Jace as they breing join Dr Addie and Dr Jace as they breing
01:00join Dr Addie and Dr Jace as they breing break down the science behind Pain break down the science behind Pain break down the science behind Pain performance longevity and more making performance longevity and more making performance longevity and more making complex Concepts easy for you to complex Concepts easy for you to complex Concepts easy for you to understand and apply in your life your understand and apply in your life your understand and apply in your life your journey to a healthier you begins with journey to a healthier you begins with journey to a healthier you begins with understanding the functional code understanding the functional code understanding the functional code welcome back everybody to the functional welcome back everybody to the functional welcome back everybody to the functional code we are going to be talking about code we are going to be talking about code we are going to be talking about all things cold therapy today and its all things cold therapy today and its all things cold therapy today and its effects on health we're going to be effects on health we're going to be effects on health we're going to be compiling pretty much everything that we compiling pretty much everything that we compiling pretty much everything that we could grab our hands on from the top could grab our hands on from the top could grab our hands on from the top experts regarding cold therapy we experts regarding cold therapy we experts regarding cold therapy we obviously going to be even talking about obviously going to be even talking about obviously going to be even talking about our experiences with it and even how our experiences with it and even how our experiences with it and even how we've obviously coached other patients we've obviously coached other patients we've obviously coached other patients along with improving their health and along with improving their health and along with improving their health and even managing their pain a lot of other even managing their pain a lot of other even managing their pain a lot of other things that cold cold therapy can help things that cold cold therapy can help things that cold cold therapy can help with I hope you guys are excited just as with I hope you guys are excited just as with I hope you guys are excited just as much as we are to to inform you and give much as we are to to inform you and give much as we are to to inform you and give you this guide because it is awesome Dr you this guide because it is awesome Dr you this guide because it is awesome Dr Jason and I spent a lot of time really Jason and I spent a lot of time really Jason and I spent a lot of time really trying to come up with almost everything trying to come up with almost everything trying to come up with almost everything that we could think of from all the that we could think of from all the that we could think of from all the experts that that we know of that that experts that that we know of that that experts that that we know of that that really understand cold therapy so as really understand cold therapy so as really understand cold therapy so as always I am Dr Addie and I am Dr Jay
02:00always I am Dr Addie and I am Dr Jay always I am Dr Addie and I am Dr Jay yeah when people hear of cold therapy yeah when people hear of cold therapy yeah when people hear of cold therapy often times stress comes to their mind often times stress comes to their mind often times stress comes to their mind which there's good stress bad stress but which there's good stress bad stress but which there's good stress bad stress but in terms of today like doc said we're in terms of today like doc said we're in terms of today like doc said we're going to go into a few things on going to go into a few things on going to go into a few things on guidelines dosages where the start guidelines dosages where the start guidelines dosages where the start beginners not some of the research beginners not some of the research beginners not some of the research behind cryotherapy what are the types of behind cryotherapy what are the types of behind cryotherapy what are the types of cryotherapy we'll also get at the end of cryotherapy we'll also get at the end of cryotherapy we'll also get at the end of should you do heat should you do cold I should you do heat should you do cold I should you do heat should you do cold I think that would be a good one to go think that would be a good one to go think that would be a good one to go over cuz a lot of people have questions over cuz a lot of people have questions over cuz a lot of people have questions on that and just even the physiological on that and just even the physiological on that and just even the physiological effects on what happens to many other effects on what happens to many other effects on what happens to many other different body areas when you are different body areas when you are different body areas when you are exposed to cold whether it's locally or exposed to cold whether it's locally or exposed to cold whether it's locally or systemically as a whole and then we have systemically as a whole and then we have systemically as a whole and then we have a fun interesting fact at the end of a a fun interesting fact at the end of a a fun interesting fact at the end of a human feet involving cold therapy human feet involving cold therapy human feet involving cold therapy slash athleticism yes with that as well slash athleticism yes with that as well slash athleticism yes with that as well abut that'll be fun that way so let's abut that'll be fun that way so let's abut that'll be fun that way so let's start off with safety guidelines cuz start off with safety guidelines cuz start off with safety guidelines cuz anytime you are exposed to cold for
03:00anytime you are exposed to cold for anytime you are exposed to cold for longer periods of time it can break down longer periods of time it can break down longer periods of time it can break down the body and have a lot of negative the body and have a lot of negative the body and have a lot of negative effects so cautions are definitely um effects so cautions are definitely um effects so cautions are definitely um important to know so doc do you want to important to know so doc do you want to important to know so doc do you want to start off with a little bit of uh what start off with a little bit of uh what start off with a little bit of uh what the guidelines you have for safety yeah the guidelines you have for safety yeah the guidelines you have for safety yeah absolutely the first one is going to be absolutely the first one is going to be absolutely the first one is going to be environment a lot of people that maybe environment a lot of people that maybe environment a lot of people that maybe live in a colder area have access to live in a colder area have access to live in a colder area have access to lakes rivers and might might utilize lakes rivers and might might utilize lakes rivers and might might utilize those that environment for cold plunging those that environment for cold plunging those that environment for cold plunging or swimming which if you obviously are a or swimming which if you obviously are a or swimming which if you obviously are a you know Avid swimmer that's usually not you know Avid swimmer that's usually not you know Avid swimmer that's usually not an issue but if this is something that an issue but if this is something that an issue but if this is something that you're first trying out using like a you're first trying out using like a you're first trying out using like a controlled environment like a bath or a controlled environment like a bath or a controlled environment like a bath or a tub that's going to be probably a lot tub that's going to be probably a lot tub that's going to be probably a lot more safe for yourself so just making more safe for yourself so just making more safe for yourself so just making sure to think about that before uh you sure to think about that before uh you sure to think about that before uh you get started breathing precautions they get started breathing precautions they get started breathing precautions they actually recommend you shouldn't try to actually recommend you shouldn't try to actually recommend you shouldn't try to hyperventilate before entering the cold hyperventilate before entering the cold hyperventilate before entering the cold water this can lead to shallow breathing water this can lead to shallow breathing water this can lead to shallow breathing blackout due to oxygen depletion just blackout due to oxygen depletion just blackout due to oxygen depletion just making sure that you control your making sure that you control your making sure that you control your breathing while you are doing the cold breathing while you are doing the cold breathing while you are doing the cold Plunge it's going to be far more effic
04:00Plunge it's going to be far more effic Plunge it's going to be far more effic just to make sure that you're not over just to make sure that you're not over just to make sure that you're not over breathing breathing breathing hyperventilating and then third if you hyperventilating and then third if you hyperventilating and then third if you happen to have heart issues or even happen to have heart issues or even happen to have heart issues or even anything regarding any types of stress anything regarding any types of stress anything regarding any types of stress on the body please consult a doctor on the body please consult a doctor on the body please consult a doctor before you start doing something like before you start doing something like before you start doing something like this just to make sure that you're ready this just to make sure that you're ready this just to make sure that you're ready for this kind of extreme because it can for this kind of extreme because it can for this kind of extreme because it can get quite cold and it can have quite get quite cold and it can have quite get quite cold and it can have quite effect on your body now it's all good effect on your body now it's all good effect on your body now it's all good stuff but we just want to make sure that stuff but we just want to make sure that stuff but we just want to make sure that you're safe and then lastly we want you you're safe and then lastly we want you you're safe and then lastly we want you to start mild cold exposure before to start mild cold exposure before to start mild cold exposure before progressing to a lot colder uh scenario progressing to a lot colder uh scenario progressing to a lot colder uh scenario so start and we'll obviously talk about so start and we'll obviously talk about so start and we'll obviously talk about uh temperature dosages all those things uh temperature dosages all those things uh temperature dosages all those things to do as a beginner but just so you to do as a beginner but just so you to do as a beginner but just so you understand that is something that we understand that is something that we understand that is something that we want you to think about before getting want you to think about before getting want you to think about before getting started on this so uh with that doc you started on this so uh with that doc you started on this so uh with that doc you want to just jump into a little bit on want to just jump into a little bit on want to just jump into a little bit on how does cold therapy work and maybe how does cold therapy work and maybe how does cold therapy work and maybe some of the just differences in some of the just differences in some of the just differences in physiology regarding Vasa constriction physiology regarding Vasa constriction physiology regarding Vasa constriction when people are doing cold therapy
05:00when people are doing cold therapy when people are doing cold therapy beautiful yeah no that's really smart so beautiful yeah no that's really smart so beautiful yeah no that's really smart so when we look at this and we're going to when we look at this and we're going to when we look at this and we're going to look at from not only the local site but look at from not only the local site but look at from not only the local site but also there's a whole systemic effect as also there's a whole systemic effect as also there's a whole systemic effect as well so in terms of when anytime you go well so in terms of when anytime you go well so in terms of when anytime you go or have a body area that goes into cold or have a body area that goes into cold or have a body area that goes into cold therapy itself it it forces the blood therapy itself it it forces the blood therapy itself it it forces the blood vessels to constrict which then limits vessels to constrict which then limits vessels to constrict which then limits blood flow to that area so that can also blood flow to that area so that can also blood flow to that area so that can also have a negative and it can prolong the have a negative and it can prolong the have a negative and it can prolong the healing rate of whatever tissue that is healing rate of whatever tissue that is healing rate of whatever tissue that is in which you want to heal recover so in which you want to heal recover so in which you want to heal recover so that's going to be one thing but it also that's going to be one thing but it also that's going to be one thing but it also reduces the nerve activity which can reduces the nerve activity which can reduces the nerve activity which can help for pain sensation so you reduce help for pain sensation so you reduce help for pain sensation so you reduce blood flow you also reduce the pain blood flow you also reduce the pain blood flow you also reduce the pain Sensation from the nerv system side of Sensation from the nerv system side of Sensation from the nerv system side of things as well which for some people things as well which for some people things as well which for some people there's pros and cons with that but there's pros and cons with that but there's pros and cons with that but anytime you go especially full body anytime you go especially full body anytime you go especially full body systemic full body immersion then systemic full body immersion then systemic full body immersion then releases what's known as endorphins or
06:00releases what's known as endorphins or releases what's known as endorphins or the kind of like the feel-good Happy the kind of like the feel-good Happy the kind of like the feel-good Happy hormones if we will which also has an hormones if we will which also has an hormones if we will which also has an anti-inflammatory response through the anti-inflammatory response through the anti-inflammatory response through the whole system often times mainly doe whole system often times mainly doe whole system often times mainly doe through interlukin 10 which a small through interlukin 10 which a small through interlukin 10 which a small protein that has effect on the whole protein that has effect on the whole protein that has effect on the whole system on that side of things it limits system on that side of things it limits system on that side of things it limits blood flow it limits nervous system blood flow it limits nervous system blood flow it limits nervous system activity which can help for pain but it activity which can help for pain but it activity which can help for pain but it has a positive effect overall a lot of has a positive effect overall a lot of has a positive effect overall a lot of times when we look at this there's good times when we look at this there's good times when we look at this there's good stress and bad stress good stress is stress and bad stress good stress is stress and bad stress good stress is you're forcing your body in a safe you're forcing your body in a safe you're forcing your body in a safe environment to undergo a controlled environment to undergo a controlled environment to undergo a controlled stress response to build up the resiliency of how your body can adapt and move outside that stress and we'll and move outside that stress and we'll and move outside that stress and we'll get into more specifics with that but get into more specifics with that but get into more specifics with that but those are some of the main things that those are some of the main things that those are some of the main things that are involved physiologically wise with are involved physiologically wise with are involved physiologically wise with cold therapy on that side and there's a cold therapy on that side and there's a cold therapy on that side and there's a no there's a bunch more that we'll get no there's a bunch more that we'll get no there's a bunch more that we'll get into but that's just a general into but that's just a general into but that's just a general understanding of why we would choose understanding of why we would choose understanding of why we would choose cold therapy yes especially for more of cold therapy yes especially for more of cold therapy yes especially for more of a clinic setting but it's even for
07:00a clinic setting but it's even for a clinic setting but it's even for wellness setting there's a bunch more wellness setting there's a bunch more wellness setting there's a bunch more that we'll obviously jump into and then that we'll obviously jump into and then that we'll obviously jump into and then I guess the last one that I forgot to I guess the last one that I forgot to I guess the last one that I forgot to talk on was the crow therapy or chamber talk on was the crow therapy or chamber talk on was the crow therapy or chamber and I would say for that you still get a and I would say for that you still get a and I would say for that you still get a lot of the same benefits I think from lot of the same benefits I think from lot of the same benefits I think from those anecdotally that I've spoke to those anecdotally that I've spoke to those anecdotally that I've spoke to that have really studied cold therapy that have really studied cold therapy that have really studied cold therapy and have done and I've done all of these and have done and I've done all of these and have done and I've done all of these so I know there's my opinions as well so I know there's my opinions as well so I know there's my opinions as well but they do say that immersion therapy but they do say that immersion therapy but they do say that immersion therapy is towards the end of the spectrum as is towards the end of the spectrum as is towards the end of the spectrum as far as not so much risk but just far as not so much risk but just far as not so much risk but just intensity yes and the benefits are intensity yes and the benefits are intensity yes and the benefits are usually more well received and felt usually more well received and felt usually more well received and felt versus I would say crow therapy is maybe versus I would say crow therapy is maybe versus I would say crow therapy is maybe a little bit in the middle and then a little bit in the middle and then a little bit in the middle and then showers not to say that they're so far showers not to say that they're so far showers not to say that they're so far in the beginning but if you're going to in the beginning but if you're going to in the beginning but if you're going to create a spectrum I would put that in create a spectrum I would put that in create a spectrum I would put that in maybe an order so to speak yeah now maybe an order so to speak yeah now maybe an order so to speak yeah now physiological benefits like Doc was physiological benefits like Doc was physiological benefits like Doc was saying we're getting vs of construction saying we're getting vs of construction saying we're getting vs of construction which can decrease swelling we're which can decrease swelling we're which can decrease swelling we're reducing nerve activity which can help reducing nerve activity which can help reducing nerve activity which can help with pain but there are a couple even
08:00with pain but there are a couple even with pain but there are a couple even actually I would say even four to five actually I would say even four to five actually I would say even four to five more things that we can talk on more things that we can talk on more things that we can talk on regarding uh physiological benefits so regarding uh physiological benefits so regarding uh physiological benefits so for number one like doc said we're for number one like doc said we're for number one like doc said we're increasing epinephrine norepinephrine increasing epinephrine norepinephrine increasing epinephrine norepinephrine all of these other hormones that can all of these other hormones that can all of these other hormones that can enhance Focus alertness they can even enhance Focus alertness they can even enhance Focus alertness they can even drive energy dopamine release all these drive energy dopamine release all these drive energy dopamine release all these things for a changing mood motivation things for a changing mood motivation things for a changing mood motivation and that's usually the first one that I and that's usually the first one that I and that's usually the first one that I like to explain to patients is when I am like to explain to patients is when I am like to explain to patients is when I am consistently doing cold therapy those consistently doing cold therapy those consistently doing cold therapy those kinds of things are absolutely enhanced kinds of things are absolutely enhanced kinds of things are absolutely enhanced and making sure you are not pushing and making sure you are not pushing and making sure you are not pushing yourself so that this is this is an yourself so that this is this is an yourself so that this is this is an overwhelming response to your body overwhelming response to your body overwhelming response to your body because when we first get because when we first get because when we first get started you can even look on online started you can even look on online started you can even look on online there's a lot of uh people sharing their there's a lot of uh people sharing their there's a lot of uh people sharing their first time doing cold therapy and it first time doing cold therapy and it first time doing cold therapy and it almost looks like an absolute almost looks like an absolute almost looks like an absolute bombardment of nervous SYM people can't bombardment of nervous SYM people can't bombardment of nervous SYM people can't breathe they they can't even lower breathe they they can't even lower breathe they they can't even lower themselves into the water because it has themselves into the water because it has themselves into the water because it has just completely shocked their system just completely shocked their system just completely shocked their system these things absolutely can come from uh these things absolutely can come from uh these things absolutely can come from uh a session but it's we want to make sure
09:00a session but it's we want to make sure a session but it's we want to make sure you're prepared to receive these you're prepared to receive these you're prepared to receive these benefits and it might take some time benefits and it might take some time benefits and it might take some time temperature- wise and length of session temperature- wise and length of session temperature- wise and length of session wise to get there that's one that I know wise to get there that's one that I know wise to get there that's one that I know that I I love doing cold therapy because that I I love doing cold therapy because that I I love doing cold therapy because of we've talked anti-inflammatory it can of we've talked anti-inflammatory it can of we've talked anti-inflammatory it can improve Brown adose tissue storage like improve Brown adose tissue storage like improve Brown adose tissue storage like you said doc really helps improve you said doc really helps improve you said doc really helps improve mitochondrial Health too along with mitochondrial Health too along with mitochondrial Health too along with improving the amount of brown adose improving the amount of brown adose improving the amount of brown adose tissue bat has a high thermogenic effect tissue bat has a high thermogenic effect tissue bat has a high thermogenic effect so when we have more of that we can so when we have more of that we can so when we have more of that we can actually improve our metabolism some actually improve our metabolism some actually improve our metabolism some people people people even state that their ability to manage even state that their ability to manage even state that their ability to manage their weight improves not to say that their weight improves not to say that their weight improves not to say that they get a ton of weight loss from doing they get a ton of weight loss from doing they get a ton of weight loss from doing this but their ability to fluctuate and this but their ability to fluctuate and this but their ability to fluctuate and their metabolism tends to improve their metabolism tends to improve their metabolism tends to improve especially men state that their workouts especially men state that their workouts especially men state that their workouts improve they become more they feel like improve they become more they feel like improve they become more they feel like their musculature is more toned and they their musculature is more toned and they their musculature is more toned and they just have a different feeling when just have a different feeling when just have a different feeling when adding cold plunges in prior to workouts adding cold plunges in prior to workouts adding cold plunges in prior to workouts and I just want to make sure too because and I just want to make sure too because and I just want to make sure too because a a lot of people and this is more
10:00a a lot of people and this is more a a lot of people and this is more utilization when we do cold therapy utilization when we do cold therapy utilization when we do cold therapy prior to or after a workout can have prior to or after a workout can have prior to or after a workout can have different effects yes so a lot of people different effects yes so a lot of people different effects yes so a lot of people like to do cold therapy prior to a like to do cold therapy prior to a like to do cold therapy prior to a workout it actually some research has workout it actually some research has workout it actually some research has shown that actually can improve your shown that actually can improve your shown that actually can improve your testosterone production not to say that testosterone production not to say that testosterone production not to say that there's a lot of research on this out there's a lot of research on this out there's a lot of research on this out there it's we still have a lot to to there it's we still have a lot to to there it's we still have a lot to to learn but it can possibly uptake and up learn but it can possibly uptake and up learn but it can possibly uptake and up regulate the ability to boost regulate the ability to boost regulate the ability to boost testosterone prior to a workout and then testosterone prior to a workout and then testosterone prior to a workout and then there is some research showing if you do there is some research showing if you do there is some research showing if you do it after a workout it might even delay it after a workout it might even delay it after a workout it might even delay or or limit hypertrophy yeah and I just or or limit hypertrophy yeah and I just or or limit hypertrophy yeah and I just want to make sure is that from what you want to make sure is that from what you want to make sure is that from what you read too yeah if you want to try to gain read too yeah if you want to try to gain read too yeah if you want to try to gain muscle you want to limit cold especially muscle you want to limit cold especially muscle you want to limit cold especially underwater immersion for a good 2 to underwater immersion for a good 2 to underwater immersion for a good 2 to three hours post your exercise workout three hours post your exercise workout three hours post your exercise workout now that's different from endurance now that's different from endurance now that's different from endurance training it's different than any training it's different than any training it's different than any sporting athletic event to where you're sporting athletic event to where you're sporting athletic event to where you're not trying to gain muscle then it helps not trying to gain muscle then it helps not trying to gain muscle then it helps recovery and pain and those things for
11:00recovery and pain and those things for recovery and pain and those things for for sure and then mental resilience just for sure and then mental resilience just for sure and then mental resilience just yes and I know I touched on stress and yes and I know I touched on stress and yes and I know I touched on stress and focus on alertness but really stress focus on alertness but really stress focus on alertness but really stress resilience and mental resilience just resilience and mental resilience just resilience and mental resilience just things that don't shake you as much as things that don't shake you as much as things that don't shake you as much as they used to doing cold therapy they used to doing cold therapy they used to doing cold therapy consistently and just realizing when I consistently and just realizing when I consistently and just realizing when I started this I was in a very high stress started this I was in a very high stress started this I was in a very high stress job and I I was putting out fires all job and I I was putting out fires all job and I I was putting out fires all day every day and I would walk into work day every day and I would walk into work day every day and I would walk into work and I could literally put out fires all and I could literally put out fires all and I could literally put out fires all day every day and at the end of my job I day every day and at the end of my job I day every day and at the end of my job I still had energy I still was able I was still had energy I still was able I was still had energy I still was able I was fired up that definitely changed when I fired up that definitely changed when I fired up that definitely changed when I stopped doing it still working in a you stopped doing it still working in a you stopped doing it still working in a you know pretty high Pace environment and know pretty high Pace environment and know pretty high Pace environment and just noticing that things got to me a just noticing that things got to me a just noticing that things got to me a little bit more I was maybe a little little bit more I was maybe a little little bit more I was maybe a little more raw towards people and this is just more raw towards people and this is just more raw towards people and this is just me personally but I do notice that can me personally but I do notice that can me personally but I do notice that can really improve mental toughness stress really improve mental toughness stress really improve mental toughness stress adaptation for myself but doc anything adaptation for myself but doc anything adaptation for myself but doc anything with that yeah you push the stress with that yeah you push the stress with that yeah you push the stress barrier so if you almost think about it
12:00barrier so if you almost think about it barrier so if you almost think about it like if you're like doc said a high like if you're like doc said a high like if you're like doc said a high stress job you reach that threshold so stress job you reach that threshold so stress job you reach that threshold so quickly in order to increase that quickly in order to increase that quickly in order to increase that threshold that's where you need other threshold that's where you need other threshold that's where you need other stressors of either exercise cold stressors of either exercise cold stressors of either exercise cold exposure tough work that your body exposure tough work that your body exposure tough work that your body doesn't like to go through so you can doesn't like to go through so you can doesn't like to go through so you can raise that level just so the normal raise that level just so the normal raise that level just so the normal stressors don't feel like anything at stressors don't feel like anything at stressors don't feel like anything at all I love that good point excellent all I love that good point excellent all I love that good point excellent point and you'd be surprised at how much point and you'd be surprised at how much point and you'd be surprised at how much you can put yourself through a lot of you can put yourself through a lot of you can put yourself through a lot of people it may look scary in the people it may look scary in the people it may look scary in the beginning but just how you feel after beginning but just how you feel after beginning but just how you feel after you start doing this and how much you start doing this and how much you start doing this and how much stronger and tougher and confident and stronger and tougher and confident and stronger and tougher and confident and resilient yeah I would recommend it for resilient yeah I would recommend it for resilient yeah I would recommend it for anyone who's interested in trying it yes anyone who's interested in trying it yes anyone who's interested in trying it yes and then like we've talked about and then like we've talked about and then like we've talked about performance recovery all those things performance recovery all those things performance recovery all those things post exercise if you wanted to work on post exercise if you wanted to work on post exercise if you wanted to work on as long as you're not trying to limit as long as you're not trying to limit as long as you're not trying to limit hypertrophy yeah cold therapy and again hypertrophy yeah cold therapy and again hypertrophy yeah cold therapy and again I know that there's more out there I know that there's more out there I know that there's more out there there's so many more out there we there's so many more out there we there's so many more out there we touched a little bit on hormones and touched a little bit on hormones and touched a little bit on hormones and testosterone there's still some research testosterone there's still some research testosterone there's still some research coming and showing if it does have an
13:00coming and showing if it does have an coming and showing if it does have an effect on it I know one of the creators effect on it I know one of the creators effect on it I know one of the creators of a pretty popular cold plunging of a pretty popular cold plunging of a pretty popular cold plunging equipment maros Co Forge I think his equipment maros Co Forge I think his equipment maros Co Forge I think his name is Thomas Seager and he has had name is Thomas Seager and he has had name is Thomas Seager and he has had countless case study After Case Study countless case study After Case Study countless case study After Case Study After Case Study sent to him of people After Case Study sent to him of people After Case Study sent to him of people doing cold therapy before and after and doing cold therapy before and after and doing cold therapy before and after and the some of the things that they're the some of the things that they're the some of the things that they're getting and I don't want to uh detour getting and I don't want to uh detour getting and I don't want to uh detour anyone from any type of treatment or anyone from any type of treatment or anyone from any type of treatment or push them unless they're ready but you push them unless they're ready but you push them unless they're ready but you know from just some of the things that know from just some of the things that know from just some of the things that he shared with me um on he shared with me um on he shared with me um on Instagram there are gentlemen that are Instagram there are gentlemen that are Instagram there are gentlemen that are starting one year and then post one year starting one year and then post one year starting one year and then post one year of provement of testosterone is doubling of provement of testosterone is doubling of provement of testosterone is doubling just by doing cold therapy I know there just by doing cold therapy I know there just by doing cold therapy I know there are t patients with cancer that have t are t patients with cancer that have t are t patients with cancer that have t markers that are getting lower and markers that are getting lower and markers that are getting lower and shrinking so I don't want to get into shrinking so I don't want to get into shrinking so I don't want to get into that whole conspiracy of it but I think that whole conspiracy of it but I think that whole conspiracy of it but I think it's Thomas Seager if you want to look it's Thomas Seager if you want to look it's Thomas Seager if you want to look him up on Instagram he he Shar those him up on Instagram he he Shar those him up on Instagram he he Shar those shares those case studies and if you're shares those case studies and if you're shares those case studies and if you're interested on how it affects the even interested on how it affects the even interested on how it affects the even more please please look him up because
14:00more please please look him up because more please please look him up because um I learned a lot from his him as well um I learned a lot from his him as well um I learned a lot from his him as well I love that so and that's a really good I love that so and that's a really good I love that so and that's a really good point to places where to go and even the point to places where to go and even the point to places where to go and even the he'll describe the reason why cuz I he'll describe the reason why cuz I he'll describe the reason why cuz I looked into some of his stuff really looked into some of his stuff really looked into some of his stuff really awesome individual and really good awesome individual and really good awesome individual and really good insights as well and not only for him insights as well and not only for him insights as well and not only for him but people online social media that but people online social media that but people online social media that there's a guy that randomly pops up in there's a guy that randomly pops up in there's a guy that randomly pops up in my social media he's done cold underwat my social media he's done cold underwat my social media he's done cold underwat immersion 730 some days in already it's immersion 730 some days in already it's immersion 730 some days in already it's just so you can do it for years on end just so you can do it for years on end just so you can do it for years on end every single day it's for some people if every single day it's for some people if every single day it's for some people if you have certain conditions that can be you have certain conditions that can be you have certain conditions that can be a little different so again like we said a little different so again like we said a little different so again like we said consult the your doctor on that side of consult the your doctor on that side of consult the your doctor on that side of things but when we're looking to go into things but when we're looking to go into things but when we're looking to go into terms of the frequency of how often we terms of the frequency of how often we terms of the frequency of how often we want to use this cold water immersion want to use this cold water immersion want to use this cold water immersion doc do you want to speak on either doc do you want to speak on either doc do you want to speak on either amount of sessions a week so as you are amount of sessions a week so as you are amount of sessions a week so as you are getting started this is usually where we getting started this is usually where we getting started this is usually where we can talk about actually what I'll do is
15:00can talk about actually what I'll do is can talk about actually what I'll do is I'll preface what some people do versus I'll preface what some people do versus I'll preface what some people do versus cold immersion and cold shower so some cold immersion and cold shower so some cold immersion and cold shower so some people do like to do immersion therapy people do like to do immersion therapy people do like to do immersion therapy if you want to maybe not go so deep if you want to maybe not go so deep if you want to maybe not go so deep right away and just have a cold shower right away and just have a cold shower right away and just have a cold shower uh it's a little bit less intense some uh it's a little bit less intense some uh it's a little bit less intense some would say and uh your temperature on would say and uh your temperature on would say and uh your temperature on your uh tap should be roughly around 50° your uh tap should be roughly around 50° your uh tap should be roughly around 50° I think that's pretty standard so um if I think that's pretty standard so um if I think that's pretty standard so um if you're going to do that you can do that you're going to do that you can do that you're going to do that you can do that for about a minute if you want to do a for about a minute if you want to do a for about a minute if you want to do a few minutes that's just fine and then few minutes that's just fine and then few minutes that's just fine and then usually I'll save that till the end of usually I'll save that till the end of usually I'll save that till the end of the shower so you'll you can go ahead the shower so you'll you can go ahead the shower so you'll you can go ahead and shower with warm water and then and shower with warm water and then and shower with warm water and then right towards the end go ahead and just right towards the end go ahead and just right towards the end go ahead and just do that for a minute to three and then do that for a minute to three and then do that for a minute to three and then that's how you would end end that that's how you would end end that that's how you would end end that session so that's a a great way to get session so that's a a great way to get session so that's a a great way to get started now if you wanted to jump started now if you wanted to jump started now if you wanted to jump actually into immersion therapy I would actually into immersion therapy I would actually into immersion therapy I would recommend starting with that same amount recommend starting with that same amount recommend starting with that same amount of temperature maybe of temperature maybe of temperature maybe 50° and you can actually do that a 50° and you can actually do that a 50° and you can actually do that a little bit longer than what we would
16:00little bit longer than what we would little bit longer than what we would recommend with a colder temperature so recommend with a colder temperature so recommend with a colder temperature so they recommend that even a total of 11 they recommend that even a total of 11 they recommend that even a total of 11 minutes per week at that 50 50° Mark is minutes per week at that 50 50° Mark is minutes per week at that 50 50° Mark is sufficient to reap a lot of benefits do a much colder temperature and that's anywhere from 30 to 40° some sessions anywhere from 30 to 40° some sessions anywhere from 30 to 40° some sessions even up to 30 seconds are still even up to 30 seconds are still even up to 30 seconds are still effective for stress for moment now a effective for stress for moment now a effective for stress for moment now a lot of people like to push that and do lot of people like to push that and do lot of people like to push that and do it as long as they can especially if it as long as they can especially if it as long as they can especially if it's really cold because they do feel it's really cold because they do feel it's really cold because they do feel such crazy mental benefit and stress such crazy mental benefit and stress such crazy mental benefit and stress resilience and all the other positive resilience and all the other positive resilience and all the other positive things that we're going to get into in a things that we're going to get into in a things that we're going to get into in a little bit that's how I would recommend little bit that's how I would recommend little bit that's how I would recommend getting started so it's starting mild getting started so it's starting mild getting started so it's starting mild and then maybe jumping into the more and then maybe jumping into the more and then maybe jumping into the more intense sessions whether that's shower intense sessions whether that's shower intense sessions whether that's shower first immersion later or if you're going first immersion later or if you're going first immersion later or if you're going to do immersion making sure that the to do immersion making sure that the to do immersion making sure that the temperature is a little bit warmer and then move to the lot colder temperatures too doc do you have anything on that too doc do you have anything on that too doc do you have anything on that yeah and preface this most of this yeah and preface this most of this yeah and preface this most of this podcast that we're going to be talking podcast that we're going to be talking podcast that we're going to be talking Fahrenheit for those people outside the
17:00Fahrenheit for those people outside the Fahrenheit for those people outside the US now if you want to create a shiver US now if you want to create a shiver US now if you want to create a shiver response as well so you go take a shower response as well so you go take a shower response as well so you go take a shower you go turn the water to cold and then you go turn the water to cold and then you go turn the water to cold and then you st outside of the cold water having you st outside of the cold water having you st outside of the cold water having your body shivered for maybe 30 seconds your body shivered for maybe 30 seconds your body shivered for maybe 30 seconds to minut go back into the cold and then to minut go back into the cold and then to minut go back into the cold and then come back out again that'll also help come back out again that'll also help come back out again that'll also help for brown out of out ofst storage um for brown out of out ofst storage um for brown out of out ofst storage um which will also have better effects which will also have better effects which will also have better effects we'll get into that some as well but we'll get into that some as well but we'll get into that some as well but outside that yeah really good point on outside that yeah really good point on outside that yeah really good point on all those I love how you're starting not all those I love how you're starting not all those I love how you're starting not as cold and then just prolonging the as cold and then just prolonging the as cold and then just prolonging the time and then you can even build up from time and then you can even build up from time and then you can even build up from there so really good point on that as there so really good point on that as there so really good point on that as well just getting started you can and well just getting started you can and well just getting started you can and there's a so there's a bunch of ways you there's a so there's a bunch of ways you there's a so there's a bunch of ways you can even what what a session looks like can even what what a session looks like can even what what a session looks like a lot of the places that you go into a lot of the places that you go into a lot of the places that you go into that maybe you just want to try they'll that maybe you just want to try they'll that maybe you just want to try they'll actually have you do cycling hot and actually have you do cycling hot and actually have you do cycling hot and cold so you'll do cold you'll do cold do cold so you'll do cold you'll do cold do cold so you'll do cold you'll do cold do sauna or actually what you'll do is some sauna or actually what you'll do is some sauna or actually what you'll do is some of them makes have you do sauna for 30 of them makes have you do sauna for 30 of them makes have you do sauna for 30 do a cold plunge and then do hot tub
18:00do a cold plunge and then do hot tub do a cold plunge and then do hot tub cold plunge hot tub cold plunge and it's cold plunge hot tub cold plunge and it's cold plunge hot tub cold plunge and it's just this kind of contrast therapy if just this kind of contrast therapy if just this kind of contrast therapy if you want to do that to get started it is you want to do that to get started it is you want to do that to get started it is nicer because if the cold gets to you nicer because if the cold gets to you nicer because if the cold gets to you you can jump in the hot tub quick warm you can jump in the hot tub quick warm you can jump in the hot tub quick warm up and then try to get back into the up and then try to get back into the up and then try to get back into the cold if you just want to go right at it cold if you just want to go right at it cold if you just want to go right at it and just try cold and just sit in it for and just try cold and just sit in it for and just try cold and just sit in it for 2 minutes and call it a day you can you 2 minutes and call it a day you can you 2 minutes and call it a day you can you can do that too but getting started I can do that too but getting started I can do that too but getting started I would recommend a warmer temperature of would recommend a warmer temperature of would recommend a warmer temperature of like I said your the temperature on your like I said your the temperature on your like I said your the temperature on your shower or your bath should be a right shower or your bath should be a right shower or your bath should be a right around around 50° it's a good place to around around 50° it's a good place to around around 50° it's a good place to get started I wouldn't add ice and a get started I wouldn't add ice and a get started I wouldn't add ice and a bunch of other things to make it colder bunch of other things to make it colder bunch of other things to make it colder yet I know you might see things on yet I know you might see things on yet I know you might see things on Instagram and Tik Tok but just start Instagram and Tik Tok but just start Instagram and Tik Tok but just start with tap and yeah try to sit in there with tap and yeah try to sit in there with tap and yeah try to sit in there you can get started even for a few you can get started even for a few you can get started even for a few minutes but research does show about 11 minutes but research does show about 11 minutes but research does show about 11 minutes per week to really see minutes per week to really see minutes per week to really see therapeutic change and that's just again therapeutic change and that's just again therapeutic change and that's just again we say this is because this is what the we say this is because this is what the we say this is because this is what the best research that we have now there best research that we have now there best research that we have now there might be people out there doing things might be people out there doing things might be people out there doing things that we haven't even heard of yet and we
19:00that we haven't even heard of yet and we that we haven't even heard of yet and we haven't studied it so we don't really haven't studied it so we don't really haven't studied it so we don't really know but this is right now the the best know but this is right now the the best know but this is right now the the best that we have so to get started try a that we have so to get started try a that we have so to get started try a couple times a week if you want to push couple times a week if you want to push couple times a week if you want to push to three four times a week that's great to three four times a week that's great to three four times a week that's great until you get to every single day like until you get to every single day like until you get to every single day like doc said you this is something you can doc said you this is something you can doc said you this is something you can do every day if you really wanted to and do every day if you really wanted to and do every day if you really wanted to and then once you want to get into the then once you want to get into the then once you want to get into the colder temperatures that's where you colder temperatures that's where you colder temperatures that's where you might have to just start 30 to 40° even might have to just start 30 to 40° even might have to just start 30 to 40° even 30 seconds because you'll just notice 30 seconds because you'll just notice 30 seconds because you'll just notice the intensity on the nervous system just the intensity on the nervous system just the intensity on the nervous system just the shunting of blood and how you feel the shunting of blood and how you feel the shunting of blood and how you feel in your extremities can feel different in your extremities can feel different in your extremities can feel different and if that's tougher for you that's and if that's tougher for you that's and if that's tougher for you that's okay just work your way down and there okay just work your way down and there okay just work your way down and there are units out there you can purchase are units out there you can purchase are units out there you can purchase that you can turn down the temperature that you can turn down the temperature that you can turn down the temperature and you can drop it one degree at a time and you can drop it one degree at a time and you can drop it one degree at a time just obviously take take care if you just obviously take take care if you just obviously take take care if you want to buy a thermometer and start want to buy a thermometer and start want to buy a thermometer and start adding ice to your bath if you just want adding ice to your bath if you just want adding ice to your bath if you just want to do it at home yeah there's so many to do it at home yeah there's so many to do it at home yeah there's so many different ways that I think you can different ways that I think you can different ways that I think you can approach it for me I'm lazy I don't want approach it for me I'm lazy I don't want approach it for me I'm lazy I don't want to do all that I want it to be done for to do all that I want it to be done for to do all that I want it to be done for myself so I just go to a place that myself so I just go to a place that myself so I just go to a place that already has all the equipment I go and already has all the equipment I go and already has all the equipment I go and do it it is nice because I do like the do it it is nice because I do like the
20:00do it it is nice because I do like the contrast therapy I do feel like the hot contrast therapy I do feel like the hot contrast therapy I do feel like the hot and the cold creates certain change and and the cold creates certain change and and the cold creates certain change and we'll actually after this podcast put we'll actually after this podcast put we'll actually after this podcast put out another podcast on hot therapy too out another podcast on hot therapy too out another podcast on hot therapy too just so people uh know the effects of just so people uh know the effects of just so people uh know the effects of that but yeah anything as far as your that but yeah anything as far as your that but yeah anything as far as your routine doc or things that you feel can routine doc or things that you feel can routine doc or things that you feel can add change or benefit to session time add change or benefit to session time add change or benefit to session time temperature length those kinds of things temperature length those kinds of things temperature length those kinds of things yeah I think you touched on everything yeah I think you touched on everything yeah I think you touched on everything quite well I think when understanding quite well I think when understanding quite well I think when understanding certain situations during the cryo certain situations during the cryo certain situations during the cryo especially underwater immersion the especially underwater immersion the especially underwater immersion the therapy or even going back and forth therapy or even going back and forth therapy or even going back and forth between contrast so heat to the cold between contrast so heat to the cold between contrast so heat to the cold there's going to be for most people a there's going to be for most people a there's going to be for most people a weird prickly burning sensation that weird prickly burning sensation that weird prickly burning sensation that dies down after gosh a couple seconds so dies down after gosh a couple seconds so dies down after gosh a couple seconds so just almost prepare for that a lot of just almost prepare for that a lot of just almost prepare for that a lot of the pain nerve endings throughout your the pain nerve endings throughout your the pain nerve endings throughout your whole body especially more like the whole body especially more like the whole body especially more like the dermal layer of the skin have a misc dermal layer of the skin have a misc dermal layer of the skin have a misc almost like a miscommunication which almost like a miscommunication which almost like a miscommunication which sends a weird signal up to the brain and sends a weird signal up to the brain and sends a weird signal up to the brain and that's that confusion that just has to that's that confusion that just has to
21:00that's that confusion that just has to re-regulate itself not to say anything re-regulate itself not to say anything re-regulate itself not to say anything crazy bad for most people that's crazy bad for most people that's crazy bad for most people that's happening but just understand that and happening but just understand that and happening but just understand that and then when you are going into these then when you are going into these then when you are going into these colder temperatures it's important to colder temperatures it's important to colder temperatures it's important to understand that your breathing matters understand that your breathing matters understand that your breathing matters to be able to stay in those colder to be able to stay in those colder to be able to stay in those colder temperatures for a while whether you temperatures for a while whether you temperatures for a while whether you have to longer exhale breathing that will help significantly breathing that will help significantly Rec calm your nervous system down from Rec calm your nervous system down from Rec calm your nervous system down from that F fight that's incredibly High high that F fight that's incredibly High high that F fight that's incredibly High high stress response now there's other stress response now there's other stress response now there's other circumstances that you can get into to circumstances that you can get into to circumstances that you can get into to reoxygenate cells in terms of more in reoxygenate cells in terms of more in reoxygenate cells in terms of more in before going in but if you do certain before going in but if you do certain before going in but if you do certain techniques like that you definitely want techniques like that you definitely want techniques like that you definitely want to follow a provider or someone that to follow a provider or someone that to follow a provider or someone that knows what they're talking about before knows what they're talking about before knows what they're talking about before even go into certain techniques I'm even go into certain techniques I'm even go into certain techniques I'm specifically talking about the Wim Hoff specifically talking about the Wim Hoff specifically talking about the Wim Hoff method before you do this on yourself method before you do this on yourself method before you do this on yourself because it can shock the heart the because it can shock the heart the because it can shock the heart the system and can lead to other vascular system and can lead to other vascular system and can lead to other vascular problems from there but there is problems from there but there is problems from there but there is different ways that you can go about different ways that you can go about different ways that you can go about that but for most people like we said
22:00that but for most people like we said that but for most people like we said starting off longer exhale breathing starting off longer exhale breathing starting off longer exhale breathing understand that there's going to be understand that there's going to be understand that there's going to be weird Sensations your bodyy is not going weird Sensations your bodyy is not going weird Sensations your bodyy is not going to like it you're going to build up that to like it you're going to build up that to like it you're going to build up that stress response and it'll have better stress response and it'll have better stress response and it'll have better effects for most people that use this effects for most people that use this effects for most people that use this therapy longterm y so yeah I think th therapy longterm y so yeah I think th therapy longterm y so yeah I think th those are a few things to better those are a few things to better those are a few things to better understand and yeah like doc said if understand and yeah like doc said if understand and yeah like doc said if you're going to start anywhere you're going to start anywhere you're going to start anywhere definitely want to either go to a place definitely want to either go to a place definitely want to either go to a place or even stting cold showers yeah yeah I or even stting cold showers yeah yeah I or even stting cold showers yeah yeah I agree with that yeah if you're in a agree with that yeah if you're in a agree with that yeah if you're in a desert it's a little harder especially desert it's a little harder especially desert it's a little harder especially in the summertime so you're going to in the summertime so you're going to in the summertime so you're going to have to go someplace we ran into that in have to go someplace we ran into that in have to go someplace we ran into that in Arizona ourself but yes yeah and then I Arizona ourself but yes yeah and then I Arizona ourself but yes yeah and then I thought of one more point on top of that thought of one more point on top of that thought of one more point on top of that which is if you're in a tub where you which is if you're in a tub where you which is if you're in a tub where you can actually get all the way under other can actually get all the way under other can actually get all the way under other than your head so another thing too is I than your head so another thing too is I than your head so another thing too is I wouldn't recommend putting your head wouldn't recommend putting your head wouldn't recommend putting your head under the water I know some people do under the water I know some people do under the water I know some people do but in certain cases they they do state but in certain cases they they do state but in certain cases they they do state that creates more of a hypothermic that creates more of a hypothermic that creates more of a hypothermic response what I usually do is when I
23:00response what I usually do is when I response what I usually do is when I first got started I I would I was in a first got started I I would I was in a first got started I I would I was in a tub that was quite deep so when I tub that was quite deep so when I tub that was quite deep so when I immersed to myself I really only was immersed to myself I really only was immersed to myself I really only was able to get to about my chest and I had able to get to about my chest and I had able to get to about my chest and I had to keep my arms out of the water as I to keep my arms out of the water as I to keep my arms out of the water as I continued to improve my resilience I continued to improve my resilience I continued to improve my resilience I would then sit in and I could put my would then sit in and I could put my would then sit in and I could put my arms at least into the water but it was arms at least into the water but it was arms at least into the water but it was still up to about chest level then when still up to about chest level then when still up to about chest level then when I finally was able to train I was able I finally was able to train I was able I finally was able to train I was able to really submerge myself all the way to really submerge myself all the way to really submerge myself all the way down into my neck with everything down into my neck with everything down into my neck with everything underneath and so you can work your way underneath and so you can work your way underneath and so you can work your way into that kind of techniques as well into that kind of techniques as well into that kind of techniques as well just just just because it does make a difference with because it does make a difference with because it does make a difference with how many extremities you have in the how many extremities you have in the how many extremities you have in the water and how far down in the water you water and how far down in the water you water and how far down in the water you are and so just so you know that's maybe are and so just so you know that's maybe are and so just so you know that's maybe another thing you can think about just another thing you can think about just another thing you can think about just continuing to push yourself as you try continuing to push yourself as you try continuing to push yourself as you try this out and now that you brought that this out and now that you brought that this out and now that you brought that up I got another thing I thought too um up I got another thing I thought too um up I got another thing I thought too um so when you're in cold water especially so when you're in cold water especially so when you're in cold water especially full body exposure if there's moving full body exposure if there's moving full body exposure if there's moving water automatically that's going to water automatically that's going to water automatically that's going to create more of create more of create more of a colder effect on the body to where if
24:00a colder effect on the body to where if a colder effect on the body to where if you are in cold Still Water your core you are in cold Still Water your core you are in cold Still Water your core body temperature is going to help body temperature is going to help body temperature is going to help radiate outwards so you're going to radiate outwards so you're going to radiate outwards so you're going to notice it's going to be cold and then notice it's going to be cold and then notice it's going to be cold and then you're going to feel fine and almost for you're going to feel fine and almost for you're going to feel fine and almost for some people potentially feeling warmer some people potentially feeling warmer some people potentially feeling warmer it's just your core body temperature it's just your core body temperature it's just your core body temperature radiating out to the Still Water however radiating out to the Still Water however radiating out to the Still Water however you usually don't you don't feel that you usually don't you don't feel that you usually don't you don't feel that effect with running cool water around effect with running cool water around effect with running cool water around just it naturally Cycles through and it just it naturally Cycles through and it just it naturally Cycles through and it affects how uh you're core body affects how uh you're core body affects how uh you're core body temperature regulates its surroundings temperature regulates its surroundings temperature regulates its surroundings but if the water is swirling around it's but if the water is swirling around it's but if the water is swirling around it's not able to adapt the surroundings not able to adapt the surroundings not able to adapt the surroundings around that water but just something to around that water but just something to around that water but just something to pay attention if you want it more pay attention if you want it more pay attention if you want it more intense running cool water will have intense running cool water will have intense running cool water will have more of effect as well so for those more of effect as well so for those more of effect as well so for those people out there that have been doing people out there that have been doing people out there that have been doing this for a long time you want to move in this for a long time you want to move in this for a long time you want to move in the water yes so that way you don't give the water yes so that way you don't give the water yes so that way you don't give your body the ability to become warm and your body the ability to become warm and your body the ability to become warm and with the shunting which I haven't got with the shunting which I haven't got with the shunting which I haven't got there yet I'm stick when I get in that there yet I'm stick when I get in that there yet I'm stick when I get in that water I have gotten up to my neck but I
25:00water I have gotten up to my neck but I water I have gotten up to my neck but I still haven't when I do it when I get in still haven't when I do it when I get in still haven't when I do it when I get in that water man I try not to move at all that water man I try not to move at all that water man I try not to move at all because you'll just notice that the because you'll just notice that the because you'll just notice that the extremities they they start to get numb extremities they they start to get numb extremities they they start to get numb which is that's the part I wait for I I which is that's the part I wait for I I which is that's the part I wait for I I wait for the extremities to get numb wait for the extremities to get numb wait for the extremities to get numb because then it's not as bad like you because then it's not as bad like you because then it's not as bad like you said but after a while that numbness said but after a while that numbness said but after a while that numbness turns to this more I don't even know how turns to this more I don't even know how turns to this more I don't even know how to explain it it's just this you can to explain it it's just this you can to explain it it's just this you can only tolerate so much and then that only tolerate so much and then that only tolerate so much and then that numbness starts to get annoying and I numbness starts to get annoying and I numbness starts to get annoying and I usually want to get into that hot tub so usually want to get into that hot tub so usually want to get into that hot tub so yeah it's different for everybody but uh yeah it's different for everybody but uh yeah it's different for everybody but uh absolutely beneficial and I I I absolutely beneficial and I I I absolutely beneficial and I I I recommend it for anyone who wants to try recommend it for anyone who wants to try recommend it for anyone who wants to try it so yes doc I think we've done a good it so yes doc I think we've done a good it so yes doc I think we've done a good job covering I think the nuts and bolts job covering I think the nuts and bolts job covering I think the nuts and bolts of it but let's get into what people of it but let's get into what people of it but let's get into what people what scientists and researchers are what scientists and researchers are what scientists and researchers are seeing with some of the studies that seeing with some of the studies that seeing with some of the studies that they've already done so do you want to they've already done so do you want to they've already done so do you want to talk on the volleyball player trial here talk on the volleyball player trial here talk on the volleyball player trial here with emersion therapy and what they saw with emersion therapy and what they saw with emersion therapy and what they saw in athletes yeah so there's a few in athletes yeah so there's a few in athletes yeah so there's a few studies studies studies that compound and add on to what the
26:00that compound and add on to what the that compound and add on to what the physiological effects are for the most physiological effects are for the most physiological effects are for the most part so this was the effects of cold part so this was the effects of cold part so this was the effects of cold water immersion on muscle soreness and water immersion on muscle soreness and water immersion on muscle soreness and performance in athletes and this yes was performance in athletes and this yes was performance in athletes and this yes was published at a journal of sports science published at a journal of sports science published at a journal of sports science now it was a Rand randomized control now it was a Rand randomized control now it was a Rand randomized control trial with a pre- and post intervention trial with a pre- and post intervention trial with a pre- and post intervention measurements they pretty much did a five measurements they pretty much did a five measurements they pretty much did a five day trial of a micro sty with day trial of a micro sty with day trial of a micro sty with professional volleyball players and the professional volleyball players and the professional volleyball players and the main part that they're looking at is main part that they're looking at is main part that they're looking at is muscle soreness especially after long muscle soreness especially after long muscle soreness especially after long workouts that they had a lot of this was workouts that they had a lot of this was workouts that they had a lot of this was through Visual analog scores and then through Visual analog scores and then through Visual analog scores and then improve recovery time as well so what improve recovery time as well so what improve recovery time as well so what they noticed was that athletes were able they noticed was that athletes were able they noticed was that athletes were able to mitigate the swelling from working to mitigate the swelling from working to mitigate the swelling from working out and from their uh viable practices out and from their uh viable practices out and from their uh viable practices which then helped for them doing more which then helped for them doing more which then helped for them doing more work so they saw positive effects with work so they saw positive effects with work so they saw positive effects with regular cold water immersion for 5 days regular cold water immersion for 5 days regular cold water immersion for 5 days even from pre and post interventions even from pre and post interventions even from pre and post interventions from there awesome cold water immersion
27:00from there awesome cold water immersion from there awesome cold water immersion for muscle soreness and also performance for muscle soreness and also performance for muscle soreness and also performance Athletics as well it going back to what Athletics as well it going back to what Athletics as well it going back to what we said previously if you're trying to we said previously if you're trying to we said previously if you're trying to build muscle is different than athletic build muscle is different than athletic build muscle is different than athletic performance delayed muscle soreness all performance delayed muscle soreness all performance delayed muscle soreness all that stuff if you are feeling soreness that stuff if you are feeling soreness that stuff if you are feeling soreness cold water immersion definitely positive cold water immersion definitely positive cold water immersion definitely positive for most people on that agreed yes now for most people on that agreed yes now for most people on that agreed yes now this next one you added was this was this next one you added was this was this next one you added was this was actually testing pain perception so it's actually testing pain perception so it's actually testing pain perception so it's just strictly pain reporting and how just strictly pain reporting and how just strictly pain reporting and how cold can help that you want to just cold can help that you want to just cold can help that you want to just touch on that yeah absolutely so this touch on that yeah absolutely so this touch on that yeah absolutely so this was cold therapy and pain perception in was cold therapy and pain perception in was cold therapy and pain perception in chronic pain patients and this is a chronic pain patients and this is a chronic pain patients and this is a study I of pain medicine now they did a study I of pain medicine now they did a study I of pain medicine now they did a longitudinal study of self-report pain longitudinal study of self-report pain longitudinal study of self-report pain levels and physiological markers a lot levels and physiological markers a lot levels and physiological markers a lot of these were through like blood levels of these were through like blood levels of these were through like blood levels as well they noticed that the cold as well they noticed that the cold as well they noticed that the cold exposure significantly reduced pain exposure significantly reduced pain exposure significantly reduced pain perception and inflammatory biomark ERS perception and inflammatory biomark ERS perception and inflammatory biomark ERS in chronic pain patients thus leading to
28:00in chronic pain patients thus leading to in chronic pain patients thus leading to a better pain relief itself so let's say a better pain relief itself so let's say a better pain relief itself so let's say for individuals potentially with for individuals potentially with for individuals potentially with fibromyalgia even though there could be fibromyalgia even though there could be fibromyalgia even though there could be other lying causes that can also help other lying causes that can also help other lying causes that can also help with that we can see this of like with that we can see this of like with that we can see this of like chronic pain patients of consistently chronic pain patients of consistently chronic pain patients of consistently going through um cold water therapy will going through um cold water therapy will going through um cold water therapy will have a awesome effect so when we brought have a awesome effect so when we brought have a awesome effect so when we brought this up in terms of diminishing the pain this up in terms of diminishing the pain this up in terms of diminishing the pain receptors at a local site and also a receptors at a local site and also a receptors at a local site and also a systemic site that's where we're looking systemic site that's where we're looking systemic site that's where we're looking at in terms of this chronic pain being at in terms of this chronic pain being at in terms of this chronic pain being mitigated so if you know of anyone that mitigated so if you know of anyone that mitigated so if you know of anyone that is going through pain that been dealing is going through pain that been dealing is going through pain that been dealing with pain for longer periods of time with pain for longer periods of time with pain for longer periods of time obviously they need to consult with obviously they need to consult with obviously they need to consult with their physician to see if it's okay um their physician to see if it's okay um their physician to see if it's okay um but besides that really good effects but besides that really good effects but besides that really good effects affecting the nervous system and the affecting the nervous system and the affecting the nervous system and the pain signal to the phalus into the brain pain signal to the phalus into the brain pain signal to the phalus into the brain from there yeah and just in theory cold from there yeah and just in theory cold from there yeah and just in theory cold immersion does such a great job of immersion does such a great job of immersion does such a great job of amplifying re-regulating the nervous amplifying re-regulating the nervous amplifying re-regulating the nervous system as it is and when you have
29:00system as it is and when you have system as it is and when you have patients that maybe have these kinds of patients that maybe have these kinds of patients that maybe have these kinds of conditions you mentioned fiomia but conditions you mentioned fiomia but conditions you mentioned fiomia but there are others where the the nervous there are others where the the nervous there are others where the the nervous system is is not regulating system is is not regulating system is is not regulating appropriately There's issues and I could appropriately There's issues and I could appropriately There's issues and I could go deeper into that but that's just the go deeper into that but that's just the go deeper into that but that's just the basis of that so when you have this basis of that so when you have this basis of that so when you have this therapy to prove your tolerance maybe therapy to prove your tolerance maybe therapy to prove your tolerance maybe your threshold your nervous system your threshold your nervous system your threshold your nervous system either is too wired or not wired enough either is too wired or not wired enough either is too wired or not wired enough those kinds of again I'm speaking bagly those kinds of again I'm speaking bagly those kinds of again I'm speaking bagly but you can understand why it has such but you can understand why it has such but you can understand why it has such an effect on these kinds of patients so an effect on these kinds of patients so an effect on these kinds of patients so I I don't know if there are neurologists I I don't know if there are neurologists I I don't know if there are neurologists or other providers using this therapy or other providers using this therapy or other providers using this therapy for these kinds of patients but if for these kinds of patients but if for these kinds of patients but if you're listening and you are let me know you're listening and you are let me know you're listening and you are let me know because I'm I've been curious about how because I'm I've been curious about how because I'm I've been curious about how I've been wanting to add cold therapy to I've been wanting to add cold therapy to I've been wanting to add cold therapy to practice for for a very long time and practice for for a very long time and practice for for a very long time and these are the patients that I feel that these are the patients that I feel that these are the patients that I feel that this would have a huge difference in I this would have a huge difference in I this would have a huge difference in I haven't had the experience yet to work haven't had the experience yet to work haven't had the experience yet to work with patients using this therapy but I with patients using this therapy but I with patients using this therapy but I knew I do know of patients who have had knew I do know of patients who have had knew I do know of patients who have had certain issues nervous system wise who certain issues nervous system wise who certain issues nervous system wise who use cold therapy and it does a
30:00use cold therapy and it does a use cold therapy and it does a tremendous job there's even other ones tremendous job there's even other ones tremendous job there's even other ones like asthma Michael was talking about like asthma Michael was talking about like asthma Michael was talking about that in the last podcast but and it's that in the last podcast but and it's that in the last podcast but and it's all having to do with breathing and all having to do with breathing and all having to do with breathing and nervous system regulation and the Vegas nervous system regulation and the Vegas nervous system regulation and the Vegas nerve and all these things that we talk nerve and all these things that we talk nerve and all these things that we talk about and it's just incredible on some about and it's just incredible on some about and it's just incredible on some of the outcomes that people get take of the outcomes that people get take of the outcomes that people get take what you will from that and yeah I just what you will from that and yeah I just what you will from that and yeah I just am curious if you guys are willing to am curious if you guys are willing to am curious if you guys are willing to share your outcomes with it too please share your outcomes with it too please share your outcomes with it too please we're very interested in hearing that we're very interested in hearing that we're very interested in hearing that lastly doc you have one here on mental lastly doc you have one here on mental lastly doc you have one here on mental health in cotherapy and I'm sure I health in cotherapy and I'm sure I health in cotherapy and I'm sure I already know the results but go ahead already know the results but go ahead already know the results but go ahead yeah so when you look at even with this yeah so when you look at even with this yeah so when you look at even with this sty I'll break it down broadly but if sty I'll break it down broadly but if sty I'll break it down broadly but if you're having symptoms of anxiety you're having symptoms of anxiety you're having symptoms of anxiety depression a lot of that is just like depression a lot of that is just like depression a lot of that is just like doc said nervous system regulations and doc said nervous system regulations and doc said nervous system regulations and how you can reregulate that lot is how you can reregulate that lot is how you can reregulate that lot is through the breath but it's putting through the breath but it's putting through the breath but it's putting yourself in a stressful situation the yourself in a stressful situation the yourself in a stressful situation the study was a systematic review and study was a systematic review and study was a systematic review and metaanalysis on the effects of whole metaanalysis on the effects of whole metaanalysis on the effects of whole body cryotherapy body cryotherapy body cryotherapy on mental health problems and they on mental health problems and they on mental health problems and they mainly looked at like I said anxiety
31:00mainly looked at like I said anxiety mainly looked at like I said anxiety depression they they looked at many depression they they looked at many depression they they looked at many different Health outcomes with this but different Health outcomes with this but different Health outcomes with this but particularly when they noticed particularly when they noticed particularly when they noticed individuals went into this whole body individuals went into this whole body individuals went into this whole body immersion of cryo therapy they noticed immersion of cryo therapy they noticed immersion of cryo therapy they noticed huge effects on positive outcomes for huge effects on positive outcomes for huge effects on positive outcomes for handling the anxiety and depression they handling the anxiety and depression they handling the anxiety and depression they noticed that the scores in the times of noticed that the scores in the times of noticed that the scores in the times of episodes when they were anxious reduce episodes when they were anxious reduce episodes when they were anxious reduce significantly they also significantly they also significantly they also found because of the dopamine pathway found because of the dopamine pathway found because of the dopamine pathway people were less depressed or less times people were less depressed or less times people were less depressed or less times feeling depressed as well awesome feeling depressed as well awesome feeling depressed as well awesome effects on and that was a study in 2021 effects on and that was a study in 2021 effects on and that was a study in 2021 we'll have that down below but that then we'll have that down below but that then we'll have that down below but that then goes speaking to the point of what we goes speaking to the point of what we goes speaking to the point of what we said earlier if you raise that threshold said earlier if you raise that threshold said earlier if you raise that threshold of that pain sensation of the anxiety of that pain sensation of the anxiety of that pain sensation of the anxiety that stress level to when you find that stress level to when you find that stress level to when you find yourself in your everyday life outside yourself in your everyday life outside yourself in your everyday life outside the cold water immersion you're able to the cold water immersion you're able to the cold water immersion you're able to handle those situations incredibly well handle those situations incredibly well handle those situations incredibly well so we're seeing pain management seeing so we're seeing pain management seeing so we're seeing pain management seeing nervous system regulation which then
32:00nervous system regulation which then nervous system regulation which then obviously helps with mental health from obviously helps with mental health from obviously helps with mental health from anxiety and depression so abut awesome anxiety and depression so abut awesome anxiety and depression so abut awesome study on from that side but it's looking study on from that side but it's looking study on from that side but it's looking at it from a broad perspective of what at it from a broad perspective of what at it from a broad perspective of what it can help with and there some of this it can help with and there some of this it can help with and there some of this goes to the reasons why but yeah and goes to the reasons why but yeah and goes to the reasons why but yeah and it's fun to see that they're already it's fun to see that they're already it's fun to see that they're already starting a research on this because starting a research on this because starting a research on this because there's still not there's a fair amount there's still not there's a fair amount there's still not there's a fair amount but we still have a lot of higher but we still have a lot of higher but we still have a lot of higher quality research to do and but I think quality research to do and but I think quality research to do and but I think that there's plenty of people out there that there's plenty of people out there that there's plenty of people out there doing it themselves and this is where we doing it themselves and this is where we doing it themselves and this is where we get to experience the anecdotal side of get to experience the anecdotal side of get to experience the anecdotal side of things where we're sharing stories um things where we're sharing stories um things where we're sharing stories um some would argue that's not very high some would argue that's not very high some would argue that's not very high quality but I would beg to differ I quality but I would beg to differ I quality but I would beg to differ I think there's a lot that we can learn think there's a lot that we can learn think there's a lot that we can learn from other people and I think there's a from other people and I think there's a from other people and I think there's a lot we can learn from the experiments lot we can learn from the experiments lot we can learn from the experiments and anecdotes of other people yeah and anecdotes of other people yeah and anecdotes of other people yeah absolutely now I know we've talked a absolutely now I know we've talked a absolutely now I know we've talked a little bit about Brown adapost tissue on little bit about Brown adapost tissue on little bit about Brown adapost tissue on the Pod and I guess I can just go go the Pod and I guess I can just go go the Pod and I guess I can just go go into this one but so Brown adapost into this one but so Brown adapost into this one but so Brown adapost tissue when we are born we have a lot of tissue when we are born we have a lot of tissue when we are born we have a lot of it when we're baby and as we get older it when we're baby and as we get older it when we're baby and as we get older we actually lose a high amount of bat M we actually lose a high amount of bat M we actually lose a high amount of bat M and we instead get white what's called
33:00and we instead get white what's called and we instead get white what's called white fat tissue which is important for white fat tissue which is important for white fat tissue which is important for both reasons so white fat stores energy both reasons so white fat stores energy both reasons so white fat stores energy usually and bat is highly thermogenic so usually and bat is highly thermogenic so usually and bat is highly thermogenic so it tends to burn more it's thermogenic it tends to burn more it's thermogenic it tends to burn more it's thermogenic it puts out calories and is a it puts out calories and is a it puts out calories and is a mitochondrial booster of energy so why mitochondrial booster of energy so why mitochondrial booster of energy so why it's helpful to have more Brown fat is it's helpful to have more Brown fat is it's helpful to have more Brown fat is because then your metabolism is just because then your metabolism is just because then your metabolism is just better better regulated among other better better regulated among other better better regulated among other things not only metabolism but improving things not only metabolism but improving things not only metabolism but improving energy even improving your weight weight energy even improving your weight weight energy even improving your weight weight and those dealing with obesity I'm sure and those dealing with obesity I'm sure and those dealing with obesity I'm sure there's huge ties to other things like there's huge ties to other things like there's huge ties to other things like sensitivity and insulin and all the sensitivity and insulin and all the sensitivity and insulin and all the other things we can talk about including other things we can talk about including other things we can talk about including weight so uh one study that showed weight so uh one study that showed weight so uh one study that showed definitely Improvement in in bat with definitely Improvement in in bat with definitely Improvement in in bat with cold exposure was this study that was cold exposure was this study that was cold exposure was this study that was done in the American Journal of done in the American Journal of done in the American Journal of physiology and it's titled cold physiology and it's titled cold physiology and it's titled cold activated Brown adapost tissue in human activated Brown adapost tissue in human activated Brown adapost tissue in human adults and we'll obviously share that adults and we'll obviously share that adults and we'll obviously share that with you what they measured with CT with you what they measured with CT with you what they measured with CT scans with glucose tracers to measure scans with glucose tracers to measure scans with glucose tracers to measure bat metabolic activity and also MRI to
34:00bat metabolic activity and also MRI to bat metabolic activity and also MRI to measure bat volume and structure and I measure bat volume and structure and I measure bat volume and structure and I believe one more thing that they were believe one more thing that they were believe one more thing that they were able to see was the ability to able to see was the ability to able to see was the ability to metabolize lipids metabolize lipids metabolize lipids and I think there one more the one other and I think there one more the one other and I think there one more the one other part was glucose uptake and utilization part was glucose uptake and utilization part was glucose uptake and utilization so it measured two things it measured so it measured two things it measured so it measured two things it measured how well the metabolism was working how well the metabolism was working how well the metabolism was working regarding glucose and what was the regarding glucose and what was the regarding glucose and what was the second one I just said oh lipids lipids second one I just said oh lipids lipids second one I just said oh lipids lipids yes lipid metabolism and then it also yes lipid metabolism and then it also yes lipid metabolism and then it also actually just showed strictly is there a actually just showed strictly is there a actually just showed strictly is there a change in the amount and structure of change in the amount and structure of change in the amount and structure of bat so what they found was after cold bat so what they found was after cold bat so what they found was after cold exposure we saw better utilization and exposure we saw better utilization and exposure we saw better utilization and uptake in of glucose in these patients uptake in of glucose in these patients uptake in of glucose in these patients that had insulin resistance and there that had insulin resistance and there that had insulin resistance and there was a Improvement in Bat activation and was a Improvement in Bat activation and was a Improvement in Bat activation and volume through cold exposure and so volume through cold exposure and so volume through cold exposure and so again we this is how we obviously know again we this is how we obviously know again we this is how we obviously know that this is something that is affected that this is something that is affected that this is something that is affected but the fact that we also got to see
35:00but the fact that we also got to see but the fact that we also got to see towards the latter end true effect on towards the latter end true effect on towards the latter end true effect on humans and how it improved these I humans and how it improved these I humans and how it improved these I believe it was type two diabetics is one believe it was type two diabetics is one believe it was type two diabetics is one of the key populations in the study just of the key populations in the study just of the key populations in the study just showing already a change in their health showing already a change in their health showing already a change in their health using cold exposure it's something that using cold exposure it's something that using cold exposure it's something that I think we need to include more in with I think we need to include more in with I think we need to include more in with certain protocols but we'll obviously certain protocols but we'll obviously certain protocols but we'll obviously need more research before people adapt need more research before people adapt need more research before people adapt that in the higher studies but yeah any that in the higher studies but yeah any that in the higher studies but yeah any anything with that doc yeah and even anything with that doc yeah and even anything with that doc yeah and even when you're going through some of this when you're going through some of this when you're going through some of this the one thing that I thought of right the one thing that I thought of right the one thing that I thought of right away and we may have brought this up away and we may have brought this up away and we may have brought this up previously long ago in a other podcast previously long ago in a other podcast previously long ago in a other podcast of people I think they babies in of people I think they babies in of people I think they babies in Switzerland if I remember right on how Switzerland if I remember right on how Switzerland if I remember right on how parents brought their kids outside parents brought their kids outside parents brought their kids outside babies for that matter because of they babies for that matter because of they babies for that matter because of they have so many storage of this brown have so many storage of this brown have so many storage of this brown Outpost tissue to where they build up Outpost tissue to where they build up Outpost tissue to where they build up the resilience in these kids in these the resilience in these kids in these the resilience in these kids in these babies and they put them into colder babies and they put them into colder babies and they put them into colder environments play with them outside in environments play with them outside in environments play with them outside in the snow even leave them outside yeah the snow even leave them outside yeah the snow even leave them outside yeah absolutely it's already going to have
36:00absolutely it's already going to have absolutely it's already going to have improvements of their whole immune improvements of their whole immune improvements of their whole immune function their kids are less sick it function their kids are less sick it function their kids are less sick it builds up the resiliency of their whole builds up the resiliency of their whole builds up the resiliency of their whole metabolism uh and nervous system as well metabolism uh and nervous system as well metabolism uh and nervous system as well too we're starting to see this in too we're starting to see this in too we're starting to see this in different parts of the world for different parts of the world for different parts of the world for positive effects now ideally I we want positive effects now ideally I we want positive effects now ideally I we want to incorporate this n worldwide so from to incorporate this n worldwide so from to incorporate this n worldwide so from that that that perspective for your kids to be cold perspective for your kids to be cold perspective for your kids to be cold safely think is important but yeah like safely think is important but yeah like safely think is important but yeah like exposing young ones even babies to a exposing young ones even babies to a exposing young ones even babies to a colder environment also have positive colder environment also have positive colder environment also have positive effects for them as well so yeah there effects for them as well so yeah there effects for them as well so yeah there is a bit of safety to it but also we is a bit of safety to it but also we is a bit of safety to it but also we have to be smart as well for hypothermia have to be smart as well for hypothermia have to be smart as well for hypothermia and Frostbite and other stuff like that and Frostbite and other stuff like that and Frostbite and other stuff like that agreed yeah agreed so doc I know we agreed yeah agreed so doc I know we agreed yeah agreed so doc I know we touched on the understanding of pre-end touched on the understanding of pre-end touched on the understanding of pre-end post when to do cold therapy so this is post when to do cold therapy so this is post when to do cold therapy so this is now we get into the post exercise now we get into the post exercise now we get into the post exercise recovery strategy so not so much recovery strategy so not so much recovery strategy so not so much interested in worrying about hypertrophy
37:00interested in worrying about hypertrophy interested in worrying about hypertrophy but if you are a hard worker exercise but if you are a hard worker exercise but if you are a hard worker exercise Athlete Performance all that kind of Athlete Performance all that kind of Athlete Performance all that kind of thing how does someone utilize cold thing how does someone utilize cold thing how does someone utilize cold water immersion therapy and what are water immersion therapy and what are water immersion therapy and what are some of the research showing that some of the research showing that some of the research showing that absolutely so yeah some of this stuff I absolutely so yeah some of this stuff I absolutely so yeah some of this stuff I already brought up in terms of strength already brought up in terms of strength already brought up in terms of strength versus Hyper versus like endurance type versus Hyper versus like endurance type versus Hyper versus like endurance type of effort depends on what you your goals of effort depends on what you your goals of effort depends on what you your goals are and what you're training for so when are and what you're training for so when are and what you're training for so when you look at specifically trying to build you look at specifically trying to build you look at specifically trying to build muscle you still want a lot of blood muscle you still want a lot of blood muscle you still want a lot of blood flow after the workout for the tissue flow after the workout for the tissue flow after the workout for the tissue repair so that's where you want to repair so that's where you want to repair so that's where you want to eliminate and not go into cold water eliminate and not go into cold water eliminate and not go into cold water immersion for a good 3 hours there's immersion for a good 3 hours there's immersion for a good 3 hours there's some case studies saying 5 hours so some case studies saying 5 hours so some case studies saying 5 hours so ideally just eliminated that idea itself ideally just eliminated that idea itself ideally just eliminated that idea itself but anything else other than building up but anything else other than building up but anything else other than building up muscle so that's like working on power muscle so that's like working on power muscle so that's like working on power type of exercise movements whether it's type of exercise movements whether it's type of exercise movements whether it's working on endurance sport specifics working on endurance sport specifics working on endurance sport specifics that will all have a positive effect so that will all have a positive effect so that will all have a positive effect so it's it depends on do you want muscle or
38:00it's it depends on do you want muscle or it's it depends on do you want muscle or do you want are you working on something do you want are you working on something do you want are you working on something else so gives you a good parameter on else so gives you a good parameter on else so gives you a good parameter on that side of things now in terms of time that side of things now in terms of time that side of things now in terms of time sensitivity with cryotherapy it limits sensitivity with cryotherapy it limits sensitivity with cryotherapy it limits blood flow to the area which can help blood flow to the area which can help blood flow to the area which can help for sess it will also help for swelling for sess it will also help for swelling for sess it will also help for swelling so if you have any past injuries or no so if you have any past injuries or no so if you have any past injuries or no swelling in your legs on a local area swelling in your legs on a local area swelling in your legs on a local area and it's a little different from and it's a little different from and it's a little different from localized versus systemic it has localized versus systemic it has localized versus systemic it has different effects so you have to pay different effects so you have to pay different effects so you have to pay attention to that but for most if you go attention to that but for most if you go attention to that but for most if you go into a full body full underwater into a full body full underwater into a full body full underwater immersion it automatically helps for the immersion it automatically helps for the immersion it automatically helps for the local site as well so better use of your local site as well so better use of your local site as well so better use of your time full body ideally on that other time full body ideally on that other time full body ideally on that other than um space and other resources that than um space and other resources that than um space and other resources that you may have may limit that a little bit you may have may limit that a little bit you may have may limit that a little bit there too now let's go into the Heat there too now let's go into the Heat there too now let's go into the Heat versus cold Challenge and this will give versus cold Challenge and this will give versus cold Challenge and this will give you a good understanding do I do heat do you a good understanding do I do heat do you a good understanding do I do heat do I do cold and then we can go back and I do cold and then we can go back and I do cold and then we can go back and forth but a lot of this and I actually forth but a lot of this and I actually forth but a lot of this and I actually preface this with a study and the study
39:00preface this with a study and the study preface this with a study and the study is the effects of cold and heat is the effects of cold and heat is the effects of cold and heat therapies on pain relief in patients therapies on pain relief in patients therapies on pain relief in patients with delayed onset muscle soreness or with delayed onset muscle soreness or with delayed onset muscle soreness or Doms and it's a meta analysis they did Doms and it's a meta analysis they did Doms and it's a meta analysis they did this on and let's back up Doms it this on and let's back up Doms it this on and let's back up Doms it usually occurs anywhere from 12 to 24 usually occurs anywhere from 12 to 24 usually occurs anywhere from 12 to 24 hours after a post exercise so if hours after a post exercise so if hours after a post exercise so if someone exercises really Intense or they someone exercises really Intense or they someone exercises really Intense or they get back into working out and they get back into working out and they get back into working out and they notice this weird soreness what is going notice this weird soreness what is going notice this weird soreness what is going on often times that is due to this on often times that is due to this on often times that is due to this delayed onset muscle soreness which is delayed onset muscle soreness which is delayed onset muscle soreness which is just a reaction from U small micro just a reaction from U small micro just a reaction from U small micro damage to either tissues nearby or the damage to either tissues nearby or the damage to either tissues nearby or the full body inflammatory response and how full body inflammatory response and how full body inflammatory response and how that signal back up to the brain so that signal back up to the brain so that signal back up to the brain so there was with this study there was cold there was with this study there was cold there was with this study there was cold treatments cryotherapy and then heat treatments cryotherapy and then heat treatments cryotherapy and then heat applications or hot packs use the study applications or hot packs use the study applications or hot packs use the study was met analysis have 59 randomized was met analysis have 59 randomized was met analysis have 59 randomized control trials which are higher quality control trials which are higher quality control trials which are higher quality studies and that incum us, 1300 over
40:00studies and that incum us, 1300 over studies and that incum us, 1300 over 1300 patients now they combined all 1300 patients now they combined all 1300 patients now they combined all these different types of cold and heat these different types of cold and heat these different types of cold and heat therapies and the main things that they therapies and the main things that they therapies and the main things that they looked at in terms of the key findings looked at in terms of the key findings looked at in terms of the key findings within 24 hours hot packs were the most within 24 hours hot packs were the most within 24 hours hot packs were the most effective followed by contrast therapy effective followed by contrast therapy effective followed by contrast therapy where it's heat cold for the recovery where it's heat cold for the recovery where it's heat cold for the recovery for delayed onset muscle soreness and for delayed onset muscle soreness and for delayed onset muscle soreness and then over 48 hours then over 48 hours then over 48 hours cryotherapy showed a higher cryotherapy showed a higher cryotherapy showed a higher Effectiveness for prolonged pain and Effectiveness for prolonged pain and Effectiveness for prolonged pain and relief so if you're having pain within relief so if you're having pain within relief so if you're having pain within 24 hours after workout heat if you're 24 hours after workout heat if you're 24 hours after workout heat if you're having pain after two days you want to having pain after two days you want to having pain after two days you want to go cold cryotherapy okay so doc let's go go cold cryotherapy okay so doc let's go go cold cryotherapy okay so doc let's go here true or false hot packs here true or false hot packs here true or false hot packs consistently ranked higher in early pain consistently ranked higher in early pain consistently ranked higher in early pain relief and I this is true and I didn't relief and I this is true and I didn't relief and I this is true and I didn't know that actually I that's interesting know that actually I that's interesting know that actually I that's interesting and otally I've always found cold to be and otally I've always found cold to be and otally I've always found cold to be helpful but I understand now that makes
41:00helpful but I understand now that makes helpful but I understand now that makes a lot more sense with uh hot packs so a lot more sense with uh hot packs so a lot more sense with uh hot packs so that's cool I actually might start using that's cool I actually might start using that's cool I actually might start using that with patients and seeing if that's that with patients and seeing if that's that with patients and seeing if that's more beneficial because that's awesome more beneficial because that's awesome more beneficial because that's awesome yeah okay what's the next one yeah okay what's the next one yeah okay what's the next one cryotherapy showed increase efficiency cryotherapy showed increase efficiency cryotherapy showed increase efficiency with time so that's true yeah so yeah with time so that's true yeah so yeah with time so that's true yeah so yeah prolonged so my then recommendation prolonged so my then recommendation prolonged so my then recommendation would probably change I would do heat in would probably change I would do heat in would probably change I would do heat in the first two days after that switch to the first two days after that switch to the first two days after that switch to cold yes that's interesting yeah and cold yes that's interesting yeah and cold yes that's interesting yeah and this is with delayed onset muscel Sor so this is with delayed onset muscel Sor so this is with delayed onset muscel Sor so it could be a little different with pain it could be a little different with pain it could be a little different with pain for that pain management but it's still for that pain management but it's still for that pain management but it's still gives a a different insight to because gives a a different insight to because gives a a different insight to because when I start reading this too I thought when I start reading this too I thought when I start reading this too I thought it was a little if you ask any if you it was a little if you ask any if you it was a little if you ask any if you ask any doctor you're going to get a ask any doctor you're going to get a ask any doctor you're going to get a different response from every one of different response from every one of different response from every one of them hot versus cold we still are trying them hot versus cold we still are trying them hot versus cold we still are trying to figure that whole thing out but this to figure that whole thing out but this to figure that whole thing out but this is great I I love I loved this okay and is great I I love I loved this okay and is great I I love I loved this okay and then okay let's go next one true or then okay let's go next one true or then okay let's go next one true or false passive recovery and ultrasound false passive recovery and ultrasound false passive recovery and ultrasound were less effective than active
42:00were less effective than active were less effective than active interventions I'm going to say yes so interventions I'm going to say yes so interventions I'm going to say yes so wait a minute so passive recovery and wait a minute so passive recovery and wait a minute so passive recovery and ultrasound were less effective than ultrasound were less effective than ultrasound were less effective than what's an what is active intervention what's an what is active intervention what's an what is active intervention you're physically actively trying to you're physically actively trying to you're physically actively trying to activate the muscles instead God I don't activate the muscles instead God I don't activate the muscles instead God I don't know which one would be more effective know which one would be more effective know which one would be more effective is this talking for Doms yes delayed is this talking for Doms yes delayed is this talking for Doms yes delayed onset muscle sess onset muscle sess onset muscle sess specifically I would think exercise SL specifically I would think exercise SL specifically I would think exercise SL rehab would be more effective than rehab would be more effective than rehab would be more effective than ultrasound and recovery but maybe I'm ultrasound and recovery but maybe I'm ultrasound and recovery but maybe I'm wrong what was that yeah you're right wrong what was that yeah you're right wrong what was that yeah you're right anytime you activate the nervous system anytime you activate the nervous system anytime you activate the nervous system to those tissues it has a better to those tissues it has a better to those tissues it has a better signaling which can help filter out signaling which can help filter out signaling which can help filter out swelling inflammatory response versus swelling inflammatory response versus swelling inflammatory response versus someone just passively either moving someone just passively either moving someone just passively either moving your arm moving an area ultrasound has your arm moving an area ultrasound has your arm moving an area ultrasound has minimal is effects on delayed onset minimal is effects on delayed onset minimal is effects on delayed onset muscle soreness there's a couple fun muscle soreness there's a couple fun muscle soreness there's a couple fun things with that nice yeah interesting things with that nice yeah interesting things with that nice yeah interesting yes it is I know when I look at patients yes it is I know when I look at patients yes it is I know when I look at patients I I look at okay is there swelling if I I look at okay is there swelling if I I look at okay is there swelling if there's swelling I immedately think there's swelling I immedately think there's swelling I immedately think cryotherapy if there's no swelling then
43:00cryotherapy if there's no swelling then cryotherapy if there's no swelling then I can we can either go heat cold it I can we can either go heat cold it I can we can either go heat cold it depends on if they have arthritis or not depends on if they have arthritis or not depends on if they have arthritis or not and that's where my mind is at with and that's where my mind is at with and that's where my mind is at with patience but what are some of the things patience but what are some of the things patience but what are some of the things that you start thinking about for me it that you start thinking about for me it that you start thinking about for me it was yeah it was definitely for the what was yeah it was definitely for the what was yeah it was definitely for the what I've been doing currently I'm also I've been doing currently I'm also I've been doing currently I'm also thinking about some of the things that thinking about some of the things that thinking about some of the things that other doctors have told me in the past other doctors have told me in the past other doctors have told me in the past which I some agreed with some I don't which I some agreed with some I don't which I some agreed with some I don't but now hearing this now like I've but now hearing this now like I've but now hearing this now like I've always been I used to think hot right always been I used to think hot right always been I used to think hot right away and then I switch to cold and now away and then I switch to cold and now away and then I switch to cold and now I'm back to hot like it's this is I'm back to hot like it's this is I'm back to hot like it's this is interesting because and I and to be interesting because and I and to be interesting because and I and to be honest there's probably other research honest there's probably other research honest there's probably other research out there showing the ladder because out there showing the ladder because out there showing the ladder because there is so much indiscrepancy with there is so much indiscrepancy with there is so much indiscrepancy with research but this part was interesting research but this part was interesting research but this part was interesting though because it had followed by though because it had followed by though because it had followed by contrast water therapy so what I do know contrast water therapy so what I do know contrast water therapy so what I do know from other docs is if you're going to do from other docs is if you're going to do from other docs is if you're going to do hot therapy do moist hot therapy do moist hot therapy do moist heat versus like a heating pad yes heat versus like a heating pad yes heat versus like a heating pad yes you'll actually find that to be more you'll actually find that to be more you'll actually find that to be more effective mm so if you want to heat up effective mm so if you want to heat up effective mm so if you want to heat up like a wet towel versus just a heating
44:00like a wet towel versus just a heating like a wet towel versus just a heating pad you'll find that to be more pad you'll find that to be more pad you'll find that to be more effective so those are some other things effective so those are some other things effective so those are some other things that I remember from past research but that I remember from past research but that I remember from past research but yeah you can break down theor yeah you can break down theor yeah you can break down theor theoretically why you would do one theoretically why you would do one theoretically why you would do one versus the other so if there's a lot of versus the other so if there's a lot of versus the other so if there's a lot of inflammation in an inflammation in an inflammation in an area and you want to try to limit that area and you want to try to limit that area and you want to try to limit that inflammation cold is going to be the way inflammation cold is going to be the way inflammation cold is going to be the way to do that but then you're thinking okay to do that but then you're thinking okay to do that but then you're thinking okay if I limit inflammation I'm actually if I limit inflammation I'm actually if I limit inflammation I'm actually taking away some of the healing taking away some of the healing taking away some of the healing properties so then you got to think okay properties so then you got to think okay properties so then you got to think okay should I so then should I do heat and should I so then should I do heat and should I so then should I do heat and it's okay heat might help with the pain it's okay heat might help with the pain it's okay heat might help with the pain or if it's ramping up inflammation it or if it's ramping up inflammation it or if it's ramping up inflammation it might make the pain worse so yes I think might make the pain worse so yes I think might make the pain worse so yes I think it's it's really person dependent and I it's it's really person dependent and I it's it's really person dependent and I usually give them my two cense of what I usually give them my two cense of what I usually give them my two cense of what I think they should do but then I always think they should do but then I always think they should do but then I always say hey if you know your body and you say hey if you know your body and you say hey if you know your body and you prefer Heat versus cold just pick one prefer Heat versus cold just pick one prefer Heat versus cold just pick one and more than likely you're going to see and more than likely you're going to see and more than likely you're going to see some change with either of them as long some change with either of them as long some change with either of them as long as you're not heating it for an hour or as you're not heating it for an hour or as you're not heating it for an hour or putting ice on your body for long putting ice on your body for long putting ice on your body for long periods of times cuz that isn't helpful
45:00periods of times cuz that isn't helpful periods of times cuz that isn't helpful either I usually say 20 minutes on and either I usually say 20 minutes on and either I usually say 20 minutes on and then 20 minutes off give it just a then 20 minutes off give it just a then 20 minutes off give it just a little bit of time before you you little bit of time before you you little bit of time before you you continue to do that but yes yeah this is continue to do that but yes yeah this is continue to do that but yes yeah this is this has been interesting I'm definitely this has been interesting I'm definitely this has been interesting I'm definitely right there with you too and yeah like right there with you too and yeah like right there with you too and yeah like for example like for me when in a clinic for example like for me when in a clinic for example like for me when in a clinic setting when we're trying to create setting when we're trying to create setting when we're trying to create change and adaptation I want more blood change and adaptation I want more blood change and adaptation I want more blood flow to the area so then I tend to lead flow to the area so then I tend to lead flow to the area so then I tend to lead towards more Heat versus not however for towards more Heat versus not however for towards more Heat versus not however for the long chronic pain cases and I the long chronic pain cases and I the long chronic pain cases and I definitely want to use this more than definitely want to use this more than definitely want to use this more than I'm thinking okay underwat immersion I'm thinking okay underwat immersion I'm thinking okay underwat immersion cryotherapy for sure and if you're a cryotherapy for sure and if you're a cryotherapy for sure and if you're a providing or looking at through providing or looking at through providing or looking at through different Scopes depending on what different Scopes depending on what different Scopes depending on what resources you have available take a peak resources you have available take a peak resources you have available take a peak outside of what you have available not outside of what you have available not outside of what you have available not necessarily saying you have to get necessarily saying you have to get necessarily saying you have to get different other therapies but maybe different other therapies but maybe different other therapies but maybe working with a business nearby that does working with a business nearby that does working with a business nearby that does some of these other therapies I think some of these other therapies I think some of these other therapies I think that will have a better effect that way that will have a better effect that way that will have a better effect that way you can send your patients there and you can send your patients there and you can send your patients there and utilize other things that you may not utilize other things that you may not utilize other things that you may not have it can help with overhead and a
46:00have it can help with overhead and a have it can help with overhead and a bunch of other things with that but yeah bunch of other things with that but yeah bunch of other things with that but yeah always learning and growing I see you always learning and growing I see you always learning and growing I see you have a few others here down below with have a few others here down below with have a few others here down below with heater coal I'm interested all right so heater coal I'm interested all right so heater coal I'm interested all right so doc some of this where went through but doc some of this where went through but doc some of this where went through but what would you recommend for chronic what would you recommend for chronic what would you recommend for chronic achy joints chronic achy joints chronic achy joints chronic achy joints chronic achy joints chronic achy joints chronic I'm going to say heat cuz now we know I I'm going to say heat cuz now we know I I'm going to say heat cuz now we know I thought chronic was cold for like pain thought chronic was cold for like pain thought chronic was cold for like pain Sensations it would be heat but but I Sensations it would be heat but but I Sensations it would be heat but but I would you could go so then depends on would you could go so then depends on would you could go so then depends on what the symptoms are yeah now we're what the symptoms are yeah now we're what the symptoms are yeah now we're stuck so regardless of what we just stuck so regardless of what we just stuck so regardless of what we just learned for chronic a AQ joints I would learned for chronic a AQ joints I would learned for chronic a AQ joints I would have said I would have said heat same have said I would have said heat same have said I would have said heat same and it was it would be for this reason and it was it would be for this reason and it was it would be for this reason here it would be we have some chronicity here it would be we have some chronicity here it would be we have some chronicity meaning we probably don't have as much meaning we probably don't have as much meaning we probably don't have as much of an inflammatory response as we used of an inflammatory response as we used of an inflammatory response as we used to and so heat can help bring blood to to and so heat can help bring blood to to and so heat can help bring blood to that area it can improve that healing that area it can improve that healing that area it can improve that healing response and create that over again response and create that over again response and create that over again that's what my mindset would be and that's what my mindset would be and that's what my mindset would be and curious what you think I would be the curious what you think I would be the curious what you think I would be the same way but I think I would go more same way but I think I would go more same way but I think I would go more localized so maybe a heat pack instead
47:00localized so maybe a heat pack instead localized so maybe a heat pack instead of full body sauna okay versus if you're of full body sauna okay versus if you're of full body sauna okay versus if you're going to go for the full body chronic going to go for the full body chronic going to go for the full body chronic pain signal then maybe underwater pain signal then maybe underwater pain signal then maybe underwater immersion or go back and forth between immersion or go back and forth between immersion or go back and forth between contrast therapy that would be my contrast therapy that would be my contrast therapy that would be my thoughts there but yeah I think you can thoughts there but yeah I think you can thoughts there but yeah I think you can make an argument for a lot of these make an argument for a lot of these make an argument for a lot of these other than if they're swelling you other than if they're swelling you other than if they're swelling you probably don't want heat cuz it's going probably don't want heat cuz it's going probably don't want heat cuz it's going to there's a higher a lot of swelling to there's a higher a lot of swelling to there's a higher a lot of swelling like a lot of swelling cuz then it'll like a lot of swelling cuz then it'll like a lot of swelling cuz then it'll increase the swelling from there and increase the swelling from there and increase the swelling from there and could make more detrimental outcomes could make more detrimental outcomes could make more detrimental outcomes from there um but then yeah it'll go from there um but then yeah it'll go from there um but then yeah it'll go back and forth between full body heat back and forth between full body heat back and forth between full body heat cold or localized heat cold but once you cold or localized heat cold but once you cold or localized heat cold but once you know the reasons why behind all this you know the reasons why behind all this you know the reasons why behind all this you can pick and choose and see what works can pick and choose and see what works can pick and choose and see what works best for you from there AB on that side best for you from there AB on that side best for you from there AB on that side absolutely so yeah I know one more thing absolutely so yeah I know one more thing absolutely so yeah I know one more thing here doc you have quite an interesting here doc you have quite an interesting here doc you have quite an interesting story from uh individual who braved the story from uh individual who braved the story from uh individual who braved the cold a lot better and longer than I cold a lot better and longer than I cold a lot better and longer than I don't think I could ever get there but don't think I could ever get there but don't think I could ever get there but maybe one day maybe one day maybe one day but I guess this just rounds off just us
48:00but I guess this just rounds off just us but I guess this just rounds off just us talking about breath work and the talking about breath work and the talking about breath work and the nervous system and that ties into what nervous system and that ties into what nervous system and that ties into what the Vegas nerve can do to control the Vegas nerve can do to control the Vegas nerve can do to control temperature regulation all these things temperature regulation all these things temperature regulation all these things that we can do as humans that we just that we can do as humans that we just that we can do as humans that we just didn't really understand and getting to didn't really understand and getting to didn't really understand and getting to see these Feats really shows what we can see these Feats really shows what we can see these Feats really shows what we can do as humans and doct you wanted to do as humans and doct you wanted to do as humans and doct you wanted to share this story here of course yes we share this story here of course yes we share this story here of course yes we tried to look up different things that tried to look up different things that tried to look up different things that people could go into cold therapy people could go into cold therapy people could go into cold therapy involved so we went to the Guinness uh involved so we went to the Guinness uh involved so we went to the Guinness uh world record book more so and this world record book more so and this world record book more so and this gentleman Stig gentleman Stig gentleman Stig seon who is a Danish free diver uh is seon who is a Danish free diver uh is seon who is a Danish free diver uh is now holding the world record for the now holding the world record for the now holding the world record for the longest distance swam underneath ice and longest distance swam underneath ice and longest distance swam underneath ice and this happened December 2020 he swam a this happened December 2020 he swam a this happened December 2020 he swam a distance of 202 M which is distance of 202 M which is distance of 202 M which is 663 ft under the ice in Greenland and 663 ft under the ice in Greenland and 663 ft under the ice in Greenland and that's where he set the world record the that's where he set the world record the that's where he set the world record the the feet was completed while holding his the feet was completed while holding his the feet was completed while holding his breath and without wearing a wet suit
49:00breath and without wearing a wet suit breath and without wearing a wet suit incredible he swam wearing only swimming incredible he swam wearing only swimming incredible he swam wearing only swimming cap goggles and yeah completed the the cap goggles and yeah completed the the cap goggles and yeah completed the the whole Venture underneath where he was whole Venture underneath where he was whole Venture underneath where he was navigating through a lane carved into navigating through a lane carved into navigating through a lane carved into the ice which makes sense cuz if you the ice which makes sense cuz if you the ice which makes sense cuz if you can't see cuz I know who is the can't see cuz I know who is the can't see cuz I know who is the individual I don't think it was wiim Hof individual I don't think it was wiim Hof individual I don't think it was wiim Hof maybe it was Wim Hoff no I can't maybe it was Wim Hoff no I can't maybe it was Wim Hoff no I can't remember anyways individual that was remember anyways individual that was remember anyways individual that was listening to when you're swimming in listening to when you're swimming in listening to when you're swimming in such cold temperatures the eyes become such cold temperatures the eyes become such cold temperatures the eyes become to have a glaze over them as the nervous to have a glaze over them as the nervous to have a glaze over them as the nervous system protects the Heat and works system protects the Heat and works system protects the Heat and works inwards external extremities if they're inwards external extremities if they're inwards external extremities if they're not getting blood flow they lose not getting blood flow they lose not getting blood flow they lose sensation numbness that's where sensation numbness that's where sensation numbness that's where frostbite all this other hypothermic frostbite all this other hypothermic frostbite all this other hypothermic effects can take place from there so the effects can take place from there so the effects can take place from there so the fact that this individual went 663 ft fact that this individual went 663 ft fact that this individual went 663 ft underwater is incredible so when you are underwater is incredible so when you are underwater is incredible so when you are sitting in that cold tub and noticing sitting in that cold tub and noticing sitting in that cold tub and noticing that you're just trying to get to a that you're just trying to get to a that you're just trying to get to a three minute Mark just remember someone three minute Mark just remember someone three minute Mark just remember someone has swam 663 feet in cold water and
50:00has swam 663 feet in cold water and has swam 663 feet in cold water and that's moving cold water which so 3 feet that's moving cold water which so 3 feet that's moving cold water which so 3 feet in a yard 100 yards is a football field in a yard 100 yards is a football field in a yard 100 yards is a football field at 600 feet is two football fields at 600 feet is two football fields at 600 feet is two football fields that's a little bit over two football that's a little bit over two football that's a little bit over two football fields if you want to get a better idea fields if you want to get a better idea fields if you want to get a better idea of man that's that is impressive that's of man that's that is impressive that's of man that's that is impressive that's incredible man the humans are incredible incredible man the humans are incredible incredible man the humans are incredible that's awesome that just shows what we that's awesome that just shows what we that's awesome that just shows what we can do as humans through just management can do as humans through just management can do as humans through just management of our own bodies regulation breathing of our own bodies regulation breathing of our own bodies regulation breathing uh I'm sure it took this man quite a bit uh I'm sure it took this man quite a bit uh I'm sure it took this man quite a bit of time to practice and and obviously of time to practice and and obviously of time to practice and and obviously regulate his own nervous system but um regulate his own nervous system but um regulate his own nervous system but um man that's incredible that's super cool man that's incredible that's super cool man that's incredible that's super cool yeah that's awesome and I know just at yeah that's awesome and I know just at yeah that's awesome and I know just at the bottom here it says uh cold shock we the bottom here it says uh cold shock we the bottom here it says uh cold shock we didn't even touch on uh cold shock didn't even touch on uh cold shock didn't even touch on uh cold shock proteins that obviously get upregulated proteins that obviously get upregulated proteins that obviously get upregulated when we uh do cold immersion therapy when we uh do cold immersion therapy when we uh do cold immersion therapy that was one more that we missed too but that was one more that we missed too but that was one more that we missed too but you yeah and just cold shock proteins you yeah and just cold shock proteins you yeah and just cold shock proteins are what are created to help you be uh are what are created to help you be uh are what are created to help you be uh better to resist cold basically yes but better to resist cold basically yes but better to resist cold basically yes but but it also has effects on the responses but it also has effects on the responses but it also has effects on the responses of your hormones and and stress
51:00of your hormones and and stress of your hormones and and stress responses in your body so those are just responses in your body so those are just responses in your body so those are just one more thing that I know that they one more thing that I know that they one more thing that I know that they measure when we do cold emersion therapy measure when we do cold emersion therapy measure when we do cold emersion therapy again I said there are so many other again I said there are so many other again I said there are so many other things that they can measure and show things that they can measure and show things that they can measure and show change in with cold therapy we h on we change in with cold therapy we h on we change in with cold therapy we h on we hit on a bunch of them but yeah that's hit on a bunch of them but yeah that's hit on a bunch of them but yeah that's interesting and yeah if you guys want interesting and yeah if you guys want interesting and yeah if you guys want more information by all means leave more information by all means leave more information by all means leave comments Down Below on that share with comments Down Below on that share with comments Down Below on that share with someone that you feel like could benefit someone that you feel like could benefit someone that you feel like could benefit from this whether they're going through from this whether they're going through from this whether they're going through they're having chronic pain whether they're having chronic pain whether they're having chronic pain whether they're trying to figure out do I use they're trying to figure out do I use they're trying to figure out do I use heat do I verse versus Ice you can send heat do I verse versus Ice you can send heat do I verse versus Ice you can send that to them as well and then also pay that to them as well and then also pay that to them as well and then also pay attention for the upcoming podcast on attention for the upcoming podcast on attention for the upcoming podcast on heat therapy so we'll break down both heat therapy so we'll break down both heat therapy so we'll break down both sides of things so you have a general sides of things so you have a general sides of things so you have a general understanding from there so yeah it understanding from there so yeah it understanding from there so yeah it should be fun for you guys and this is should be fun for you guys and this is should be fun for you guys and this is something that I know people have been something that I know people have been something that I know people have been diving into more and more ever since I diving into more and more ever since I diving into more and more ever since I think like 2020 I don't know there's think like 2020 I don't know there's think like 2020 I don't know there's been a huge rush of people wanting to do been a huge rush of people wanting to do been a huge rush of people wanting to do cold punch but I think it's great yes I cold punch but I think it's great yes I cold punch but I think it's great yes I think it's awesome so if you guys uh think it's awesome so if you guys uh think it's awesome so if you guys uh start up and you having some fun let us start up and you having some fun let us start up and you having some fun let us know how it goes if you've been doing it know how it goes if you've been doing it know how it goes if you've been doing it please let us know what it's helped with
52:00please let us know what it's helped with please let us know what it's helped with conditions wise we love these stories we conditions wise we love these stories we conditions wise we love these stories we love sharing them we actually just put love sharing them we actually just put love sharing them we actually just put out a a little snippet of a guest of out a a little snippet of a guest of out a a little snippet of a guest of ours Micah talking about how it helped ours Micah talking about how it helped ours Micah talking about how it helped with his asthma so look that up Yeah by with his asthma so look that up Yeah by with his asthma so look that up Yeah by all means this is something that really all means this is something that really all means this is something that really does make it quite a difference in does make it quite a difference in does make it quite a difference in people's lives and we're just excited to people's lives and we're just excited to people's lives and we're just excited to share about it so obviously subscribe share about it so obviously subscribe share about it so obviously subscribe and thank you guys for watching today and thank you guys for watching today and thank you guys for watching today until next time you guys have a great until next time you guys have a great until next time you guys have a great day let's go disclaimer the content day let's go disclaimer the content day let's go disclaimer the content provided in this health podcast is for provided in this health podcast is for provided in this health podcast is for informational purposes only only and is informational purposes only only and is informational purposes only only and is not intended as a substitute for not intended as a substitute for not intended as a substitute for professional medical advice diagnosis or professional medical advice diagnosis or professional medical advice diagnosis or treatment always seek the advice of your treatment always seek the advice of your treatment always seek the advice of your physician or other qualified Health physician or other qualified Health physician or other qualified Health provider with any questions you may have provider with any questions you may have provider with any questions you may have regarding a medical condition never regarding a medical condition never regarding a medical condition never disregard professional medical advice or disregard professional medical advice or disregard professional medical advice or delay in seeking it because of something delay in seeking it because of something delay in seeking it because of something you have heard on this podcast if you you have heard on this podcast if you you have heard on this podcast if you think you may have a medical emergency think you may have a medical emergency think you may have a medical emergency call your doctor or 911 immediately call your doctor or 911 immediately call your doctor or 911 immediately Reliance on any information provided in Reliance on any information provided in Reliance on any information provided in this podcast is solely at your own risk this podcast is solely at your own risk this podcast is solely at your own risk the creators and hosts of this podcast the creators and hosts of this podcast the creators and hosts of this podcast are not responsible for any actions or are not responsible for any actions or are not responsible for any actions or decisions you may take based on the decisions you may take based on the decisions you may take based on the information presented thanks for joining information presented thanks for joining information presented thanks for joining us on the functional code for more us on the functional code for more us on the functional code for more evidence-based Health insights subscribe
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