Cold Water Exposure For Beginners And How You Can Do It Gordon Ryan vs Pedro Mar
00:00[Music] [Music] nice [Music] welcome to the grappling with podcast dr welcome to the grappling with podcast dr welcome to the grappling with podcast dr chris hardy and william walker will take chris hardy and william walker will take chris hardy and william walker will take a deep dive into topics covering a deep dive into topics covering a deep dive into topics covering wellness and prevention performance wellness and prevention performance wellness and prevention performance recovery and injury management our recovery and injury management our recovery and injury management our mission is to provide the latest mission is to provide the latest mission is to provide the latest science-based information to help you science-based information to help you science-based information to help you get the most out of your get the most out of your get the most out of your journey and help you overcome any journey and help you overcome any journey and help you overcome any off grappling challenges you may be grappling with dr challenges you may be grappling with dr hardy is a licensed physician and bjj hardy is a licensed physician and bjj hardy is a licensed physician and bjj practitioner but the contents of the practitioner but the contents of the practitioner but the contents of the podcast are meant for educational podcast are meant for educational podcast are meant for educational purposes only and should not be taken as purposes only and should not be taken as purposes only and should not be taken as medical advice please seek out medical advice please seek out medical advice please seek out personalized care from your own medical personalized care from your own medical personalized care from your own medical provider prior to implementing any provider prior to implementing any provider prior to implementing any medical treatment or intervention medical treatment or intervention medical treatment or intervention welcome bill welcome bill welcome bill how are you doing how are you doing how are you doing [Music] [Music] yeah you know we'll have to pay royalties for you know we'll have to pay royalties for that right a little bit but it'll be that right a little bit but it'll be that right a little bit but it'll be worth it because that's the theme song
01:00worth it because that's the theme song worth it because that's the theme song today it is it's national ice cream day today it is it's national ice cream day today it is it's national ice cream day yes that's why i know and bill was super yes that's why i know and bill was super yes that's why i know and bill was super cool and brought me a snickers ice cream cool and brought me a snickers ice cream cool and brought me a snickers ice cream put it out there let's let people know put it out there let's let people know put it out there let's let people know it's pretty amazing take a bite i think it's pretty amazing take a bite i think it's pretty amazing take a bite i think you've already eaten yourself haven't you've already eaten yourself haven't you've already eaten yourself haven't you don't don't take a bite like that you don't don't take a bite like that you don't don't take a bite like that take a real bite take a real bite take a real bite unwrap that thing look at me when you do it eye contact look at me when you do it eye contact yeah yeah yeah yes yes yes pause the podcast pause the podcast pause the podcast holy cannoli that was good holy cannoli that was good holy cannoli that was good now i see why she married you now i see why she married you now i see why she married you well well well i do have some talents yeah i do have some talents yeah i do have some talents yeah you're popular in you're popular in you're popular in bangkok bangkok bangkok i knew you're gonna go there i knew you're gonna go there i knew you're gonna go there um i'm trying not to smack on them on um i'm trying not to smack on them on um i'm trying not to smack on them on the microphone yeah you're a monster you the microphone yeah you're a monster you the microphone yeah you're a monster you could just push the mic away instead of could just push the mic away instead of could just push the mic away instead of trying to lean off the trying to lean off the trying to lean off the so um oh mike just eat it like a human so um oh mike just eat it like a human so um oh mike just eat it like a human you're a monster so yeah it's national
02:00you're a monster so yeah it's national you're a monster so yeah it's national ice cream day i brought ice cream day i brought ice cream day i brought ice cream snickers for everybody ice cream snickers for everybody ice cream snickers for everybody these psychos when i say that bees these psychos when i say that bees these psychos when i say that bees psychos i mean chris and olivia didn't psychos i mean chris and olivia didn't psychos i mean chris and olivia didn't eat it right away you and carrie took you and carrie took we handled business we handled business we handled business let's just put it out there we handled let's just put it out there we handled let's just put it out there we handled our business and we didn't break off our business and we didn't break off our business and we didn't break off pieces like a weirdo pieces like a weirdo pieces like a weirdo is that like a peloton rider did i just is that like a peloton rider did i just is that like a peloton rider did i just do that like a like i write peloton i'm do that like a like i write peloton i'm do that like a like i write peloton i'm not trying to get kicked in the face not trying to get kicked in the face not trying to get kicked in the face next time i spar so i'm not gonna throw next time i spar so i'm not gonna throw next time i spar so i'm not gonna throw any shade at peloton writers any shade at peloton writers any shade at peloton writers because they get a little footsie well thank you for the it's my favorite well thank you for the it's my favorite candy bar and candy bar and candy bar and made into an ice cream can't be better made into an ice cream can't be better made into an ice cream can't be better than that apology rejected than that apology rejected than that apology rejected amazing amazing amazing um um um have you been doing i'm i'm okay i'm have you been doing i'm i'm okay i'm have you been doing i'm i'm okay i'm upset about a upset about a upset about a odd accident i had on the mat i think we odd accident i had on the mat i think we odd accident i had on the mat i think we can all see that can all see that can all see that olivia if you
03:00olivia if you olivia if you so zooming in those of you that aren't so zooming in those of you that aren't so zooming in those of you that aren't as old as me you may not remember the as old as me you may not remember the as old as me you may not remember the former russian president um former russian president um former russian president um oh you know what i'm about gorbachev yeah you know what i'm about gorbachev yeah coffee stain guys yeah you kind of i got coffee stain guys yeah you kind of i got coffee stain guys yeah you kind of i got a little sound you're going for it i am a little sound you're going for it i am a little sound you're going for it i am gonna get a little little scar there be gonna get a little little scar there be gonna get a little little scar there be cool cool cool yeah i yeah i yeah i don't think my hairline will ever look don't think my hairline will ever look don't think my hairline will ever look the same the same the same but but but you know is would you like to provide a you know is would you like to provide a you know is would you like to provide a cautionary tale would you like to talk cautionary tale would you like to talk cautionary tale would you like to talk about how it happened oh well i would about how it happened oh well i would about how it happened oh well i would say the say the say the the the the recommendation is if you're getting recommendation is if you're getting recommendation is if you're getting close to the edge of the mat close to the edge of the mat close to the edge of the mat anywhere you're training you should anywhere you're training you should anywhere you're training you should probably pause probably pause probably pause and then and then and then uh reset uh reset uh reset now i'm also a fan of adcc and i think now i'm also a fan of adcc and i think now i'm also a fan of adcc and i think if it's a tournament you let those if it's a tournament you let those if it's a tournament you let those monsters go off the mat and keep going monsters go off the mat and keep going monsters go off the mat and keep going that's just me i i think that's good that's just me i i think that's good that's just me i i think that's good rule that adcc does but when you're rule that adcc does but when you're rule that adcc does but when you're training yeah training yeah training yeah well we should have talked to kyle one well we should have talked to kyle one
04:00well we should have talked to kyle one of our black belts who used to teach the of our black belts who used to teach the of our black belts who used to teach the class you're teaching now and apparently class you're teaching now and apparently class you're teaching now and apparently there was windows broken there was windows broken there was windows broken yeah that was during the day class that yeah that was during the day class that yeah that was during the day class that was when our gym was when our gym was when our gym the mats butted up against a wall that the mats butted up against a wall that the mats butted up against a wall that had a bunch of windows and a big fella had a bunch of windows and a big fella had a bunch of windows and a big fella named named named sean mm-hmm rush on sean mm-hmm rush on sean mm-hmm rush on decided to throw someone through the decided to throw someone through the decided to throw someone through the window window window and uh yeah and uh yeah and uh yeah that was that was entertaining i think i that was that was entertaining i think i that was that was entertaining i think i was there i remember i'm sure you were was there i remember i'm sure you were was there i remember i'm sure you were yeah was this a um was this one of your yeah was this a um was this one of your yeah was this a um was this one of your head posting type of things yeah i was head posting type of things yeah i was head posting type of things yeah i was doing a belly down arm bar on this doing a belly down arm bar on this doing a belly down arm bar on this beautiful white belt beautiful white belt beautiful white belt um um double aeron double aeron double aeron and uh and uh and uh he was being very stingy as he should he was being very stingy as he should he was being very stingy as he should oddly right before the class we had oddly right before the class we had oddly right before the class we had talked about you need to try to take my talked about you need to try to take my talked about you need to try to take my scalp you need to like attack me scalp you need to like attack me scalp you need to like attack me you told him this i think it was just you told him this i think it was just you told him this i think it was just kind of like a general consensus that kind of like a general consensus that kind of like a general consensus that everyone's gonna like really try getting everyone's gonna like really try getting everyone's gonna like really try getting me especially because you know hunter he me especially because you know hunter he me especially because you know hunter he when he comes in it's like his life goal
05:00when he comes in it's like his life goal when he comes in it's like his life goal to tap me to tap me to tap me and um and now josh has put a bounty on and um and now josh has put a bounty on and um and now josh has put a bounty on me me me haggerty no uh healed oh yeah um he he haggerty no uh healed oh yeah um he he haggerty no uh healed oh yeah um he he is his goal his goal in life at this is his goal his goal in life at this is his goal his goal in life at this point is to point is to point is to submit me submit me submit me and and and um that's kind of rubbed off onto um that's kind of rubbed off onto um that's kind of rubbed off onto everybody everybody everybody so with that so with that so with that aaron wanted to take my scalp mm-hmm and aaron wanted to take my scalp mm-hmm and aaron wanted to take my scalp mm-hmm and try try try my wig back well my wig back well my wig back well he did pretty good took a flap off of he did pretty good took a flap off of he did pretty good took a flap off of you yeah he did so okay that was i was you yeah he did so okay that was i was you yeah he did so okay that was i was posting on my forehead posting on my forehead posting on my forehead and uh it got caught on well something and uh it got caught on well something and uh it got caught on well something some off the mat and uh the funniest some off the mat and uh the funniest some off the mat and uh the funniest thing is i was at work and i get this thing is i was at work and i get this thing is i was at work and i get this picture from olivia from olivia and with picture from olivia from olivia and with picture from olivia from olivia and with you blood all streaming down your face you blood all streaming down your face you blood all streaming down your face and like oh do you think this needs and like oh do you think this needs and like oh do you think this needs stitches i'm like i don't know stitches i'm like i don't know stitches i'm like i don't know we'll see yeah every pretty much we'll see yeah every pretty much we'll see yeah every pretty much everyone in my family everyone in my family everyone in my family ever was pushing to get stitches ever was pushing to get stitches ever was pushing to get stitches but i like a gentleman said no
06:00but i like a gentleman said no but i like a gentleman said no yeah i don't think i uh you didn't need yeah i don't think i uh you didn't need yeah i don't think i uh you didn't need it because it's a it's a flap it it will it because it's a it's a flap it it will it because it's a it's a flap it it will heal down so is that typical if someone heal down so is that typical if someone heal down so is that typical if someone gets a gets a gets a i mean because it looked i mean because it looked i mean because it looked especially in the moment it looked especially in the moment it looked especially in the moment it looked pretty bad pretty bad pretty bad but if it's a more of a flap but if it's a more of a flap but if it's a more of a flap yeah because when you do sutures yeah because when you do sutures yeah because when you do sutures you want to approximate the skin so if you want to approximate the skin so if you want to approximate the skin so if you have like a like a cut with a knot you have like a like a cut with a knot you have like a like a cut with a knot so in other words so in other words so in other words if i if i if i cut do a like a cut right down your arm cut do a like a cut right down your arm cut do a like a cut right down your arm with a knife with a knife with a knife the tension of the skin will kind of it the tension of the skin will kind of it the tension of the skin will kind of it will peel open sure will peel open sure will peel open sure approximation just means like a hot dog approximation just means like a hot dog approximation just means like a hot dog in the microwave in the microwave in the microwave exactly exactly exactly when it kind of cracks and splits yeah when it kind of cracks and splits yeah when it kind of cracks and splits yeah so the approximation just means to try so the approximation just means to try so the approximation just means to try to bring those edges of the skin to bring those edges of the skin to bring those edges of the skin together and hold them there to then together and hold them there to then together and hold them there to then allow the healing to take place so then allow the healing to take place so then allow the healing to take place so then they'll form their scar okay and if you they'll form their scar okay and if you they'll form their scar okay and if you don't have sutures in place don't have sutures in place don't have sutures in place what happens is you'll end up it will what happens is you'll end up it will what happens is you'll end up it will almost like fill in between there it's almost like fill in between there it's almost like fill in between there it's called healing by second intention it called healing by second intention it called healing by second intention it but it forms this nasty big keloid
07:00but it forms this nasty big keloid but it forms this nasty big keloid looking scar okay because of that and so looking scar okay because of that and so looking scar okay because of that and so if you approximate them and bring the if you approximate them and bring the if you approximate them and bring the edges together your scar is a lot edges together your scar is a lot edges together your scar is a lot narrower okay so when you have a flap narrower okay so when you have a flap narrower okay so when you have a flap typically it lays down you can pretty typically it lays down you can pretty typically it lays down you can pretty much as long as you put some pressure on much as long as you put some pressure on much as long as you put some pressure on it for the most part and there's not a it for the most part and there's not a it for the most part and there's not a lot of tension around it's not trying to lot of tension around it's not trying to lot of tension around it's not trying to pull itself apart pull itself apart pull itself apart so it will kind of um just kind of so it will kind of um just kind of so it will kind of um just kind of adhere itself and then start to heal as adhere itself and then start to heal as adhere itself and then start to heal as long as you don't you know long as you don't you know long as you don't you know because because because this wasn't like bunched up or anything this wasn't like bunched up or anything this wasn't like bunched up or anything it was still a pretty smooth it was still a pretty smooth it was still a pretty smooth shout out to jeff he uh shout out to jeff he uh shout out to jeff he uh he hadn't done any um he hadn't done any um he hadn't done any um trauma trauma trauma care since he was in like the navy doing care since he was in like the navy doing care since he was in like the navy doing training training training and but he he was right on it and he and but he he was right on it and he and but he he was right on it and he threw some gloves on and threw some gloves on and threw some gloves on and yeah put a lot of pressure on it and yeah put a lot of pressure on it and yeah put a lot of pressure on it and then that's good took care of you yeah then that's good took care of you yeah then that's good took care of you yeah yeah that's a that's the big thing and yeah that's a that's the big thing and yeah that's a that's the big thing and then you know like you did a good job then you know like you did a good job then you know like you did a good job you know keeping it clean you know keeping it clean you know keeping it clean especially when you got it you know on especially when you got it you know on especially when you got it you know on the mats you know you're always worried
08:00the mats you know you're always worried the mats you know you're always worried about infection you should tell them about infection you should tell them about infection you should tell them about the uh how we look to really about the uh how we look to really about the uh how we look to really everett oh yes so this is funny so everett oh yes so this is funny so everett oh yes so this is funny so i decided i was like okay i'm not i decided i was like okay i'm not i decided i was like okay i'm not definitely not gonna go to the urgent definitely not gonna go to the urgent definitely not gonna go to the urgent care or anything like that and ignore care or anything like that and ignore care or anything like that and ignore what my what my wife wants and what my what my what my wife wants and what my what my what my wife wants and what my mom wants what my mother-in-law wants mom wants what my mother-in-law wants mom wants what my mother-in-law wants i'm i'm over that but you got my text i'm i'm over that but you got my text i'm i'm over that but you got my text and i said you'll be fine yeah and so and i said you'll be fine yeah and so and i said you'll be fine yeah and so then i was done you just then i was done you just then i was done you just it was a wrap that was the answer you're it was a wrap that was the answer you're it was a wrap that was the answer you're looking for looking for looking for and i was like i'm probably going to see and i was like i'm probably going to see and i was like i'm probably going to see him tomorrow and carrie and you guys can him tomorrow and carrie and you guys can him tomorrow and carrie and you guys can kind of tell me i'm an idiot or whatever kind of tell me i'm an idiot or whatever kind of tell me i'm an idiot or whatever so i so i so i um um which i didn't and i just stayed home which i didn't and i just stayed home which i didn't and i just stayed home and ate donuts i know you did and ate donuts i know you did and ate donuts i know you did i knew i needed to like let's do another i knew i needed to like let's do another i knew i needed to like let's do another cleaning and then the bandage job let's cleaning and then the bandage job let's cleaning and then the bandage job let's clean that up a little bit because i had clean that up a little bit because i had clean that up a little bit because i had to go to work i had some stuff to shoot to go to work i had some stuff to shoot to go to work i had some stuff to shoot so we go to walgreens on broadway which so we go to walgreens on broadway which so we go to walgreens on broadway which is a little rough is a little rough is a little rough it's a it's about as downtown seattle as it's a it's about as downtown seattle as it's a it's about as downtown seattle as you can imagine in everett right you can imagine in everett right you can imagine in everett right so
09:00so so um um we go in there we get some bandages we go in there we get some bandages we go in there we get some bandages we get some gauze and we get some uh we get some gauze and we get some uh we get some gauze and we get some uh like what is that stuff antiseptic like what is that stuff antiseptic like what is that stuff antiseptic antiseptic kind of spray not a spray but antiseptic kind of spray not a spray but antiseptic kind of spray not a spray but like it'll squirt out like it'll squirt out like it'll squirt out so i don't really know it it's kind of so i don't really know it it's kind of so i don't really know it it's kind of messy messy messy right and olivia she's struggling with right and olivia she's struggling with right and olivia she's struggling with the things i'm like just give me that the things i'm like just give me that the things i'm like just give me that damn thing i get out i go on the damn thing i get out i go on the damn thing i get out i go on the sidewalk and then i peel off my bandages sidewalk and then i peel off my bandages sidewalk and then i peel off my bandages i look like a mental patient right i look like a mental patient right i look like a mental patient right because it's around my head because it's around my head because it's around my head olivia pointed out i look like the at olivia pointed out i look like the at olivia pointed out i look like the at the ending of the burbs when tom hanks the ending of the burbs when tom hanks the ending of the burbs when tom hanks has thrown himself in the ambulance nice has thrown himself in the ambulance nice has thrown himself in the ambulance nice like i look just like him yeah so i'm like i look just like him yeah so i'm like i look just like him yeah so i'm looking in the the reflection of the of looking in the the reflection of the of looking in the the reflection of the of our car that's parked on the street yeah our car that's parked on the street yeah our car that's parked on the street yeah and i'm just i'm peeling my way back and and i'm just i'm peeling my way back and and i'm just i'm peeling my way back and i start spraying this stuff just dousing i start spraying this stuff just dousing i start spraying this stuff just dousing it some people walking into walgreens it some people walking into walgreens it some people walking into walgreens like double taking me and like double taking me and like double taking me and giving them weird looks just spraying giving them weird looks just spraying giving them weird looks just spraying then i'm dabbing my my bloody head then i'm dabbing my my bloody head then i'm dabbing my my bloody head and then i i'm like okay that's good
10:00and then i i'm like okay that's good and then i i'm like okay that's good then just get back in the car and we're then just get back in the car and we're then just get back in the car and we're gone so basically you look like one of gone so basically you look like one of gone so basically you look like one of the things on what was that brad pitt the things on what was that brad pitt the things on what was that brad pitt zombie movie of z yeah world war z or z zombie movie of z yeah world war z or z zombie movie of z yeah world war z or z i was a little bit more i would say i i was a little bit more i would say i i was a little bit more i would say i was more of a fresh carcass was more of a fresh carcass was more of a fresh carcass from the walking dead from the walking dead from the walking dead oh okay i was a little bit more that oh okay i was a little bit more that oh okay i was a little bit more that because i had a little bit of wits to me because i had a little bit of wits to me because i had a little bit of wits to me just getting the just just finally just getting the just just finally just getting the just just finally feeling the brain feeling like you want feeling the brain feeling like you want feeling the brain feeling like you want to eat a little brain okay not quite to eat a little brain okay not quite to eat a little brain okay not quite full there yeah okay and i was not quite full there yeah okay and i was not quite full there yeah okay and i was not quite sure what was going on so i was looking sure what was going on so i was looking sure what was going on so i was looking in the mirror like in the mirror like in the mirror like so okay very effort so okay very effort so okay very effort i mean when we when we have when we go i mean when we when we have when we go i mean when we when we have when we go on like a taco time run real late at on like a taco time run real late at on like a taco time run real late at night or something like that night or something like that night or something like that uh uh uh we we know where there's we call them we we know where there's we call them we we know where there's we call them hordes hordes hordes because in everett like downtown area because in everett like downtown area because in everett like downtown area there's there's there's little pockets where there'll be like 15 little pockets where there'll be like 15 little pockets where there'll be like 15 peeps just chilling on this on a corner peeps just chilling on this on a corner peeps just chilling on this on a corner and they're and they're and they're it's like dark and you don't even know
11:00it's like dark and you don't even know it's like dark and you don't even know what they're doing but they're all just what they're doing but they're all just what they're doing but they're all just kind of chilling there you're like this kind of chilling there you're like this kind of chilling there you're like this is a bad place to be is a bad place to be is a bad place to be so but you probably figured out if you so but you probably figured out if you so but you probably figured out if you walk around with blood streaming down walk around with blood streaming down walk around with blood streaming down your face looking all crazy people your face looking all crazy people your face looking all crazy people usually leave you alone anyway a little usually leave you alone anyway a little usually leave you alone anyway a little bit yeah yeah a little bit for the most bit yeah yeah a little bit for the most bit yeah yeah a little bit for the most part kind of a good tactic part kind of a good tactic part kind of a good tactic yeah i usually do that so that's that was my day well excellent so that's that was my day well excellent and also this week we had who's number and also this week we had who's number and also this week we had who's number one one one yes we watched a live molestation yes we watched a live molestation yes we watched a live molestation that's what it was was that an that's what it was was that an that's what it was was that an aggressive way to say that no okay aggressive way to say that no okay aggressive way to say that no okay because that's what it was it was like because that's what it was it was like because that's what it was it was like i'm gonna do this when i want to do this i'm gonna do this when i want to do this i'm gonna do this when i want to do this and when that just doesn't work out the and when that just doesn't work out the and when that just doesn't work out the way i want then i'm just gonna kind of way i want then i'm just gonna kind of way i want then i'm just gonna kind of submit you in another way that right submit you in another way that right submit you in another way that right because the crowd said because i just because the crowd said because i just because the crowd said because i just kind of what are you waiting for and kind of what are you waiting for and kind of what are you waiting for and he's like okay fine i'll do it all right he's like okay fine i'll do it all right he's like okay fine i'll do it all right yeah yeah singing and you know kind of right to singing and you know kind of right to singing and you know kind of right to the music going on yeah the music going on yeah the music going on yeah yeah we're talking about gordon ryan yeah we're talking about gordon ryan yeah we're talking about gordon ryan versus pedro mourinho versus pedro mourinho versus pedro mourinho and gordon and gordon and gordon tried
12:00tried tried he attempted to he attempted to he attempted to submit submit submit probably top three guy in the world yeah probably top three guy in the world yeah probably top three guy in the world yeah i would agree uh i would agree uh i would agree uh to just smothering yeah that looked to just smothering yeah that looked to just smothering yeah that looked horrible that's what you do to first day horrible that's what you do to first day horrible that's what you do to first day guys that are spazzy guys that are spazzy guys that are spazzy maybe a blue belt that's visiting and maybe a blue belt that's visiting and maybe a blue belt that's visiting and you're like you gotta chill out so you you're like you gotta chill out so you you're like you gotta chill out so you give them that olivia hates it but i give them that olivia hates it but i give them that olivia hates it but i call it the mother's milk call it the mother's milk call it the mother's milk did you create this term no i heard it did you create this term no i heard it did you create this term no i heard it somewhere where andrew no no somewhere where andrew no no somewhere where andrew no no don't give that man that credit don't give that man that credit don't give that man that credit um um i think i was watching he was like can i think i was watching he was like can i think i was watching he was like can you milk me [ __ ] you milk me [ __ ] you milk me [ __ ] there's a there there's a jujitsu like there's a there there's a jujitsu like there's a there there's a jujitsu like tournament tournament tournament um um called like the pgf called like the pgf called like the pgf um that a 10th planet um that a 10th planet um that a 10th planet brandon mccaffrey puts on nice and uh brandon mccaffrey puts on nice and uh brandon mccaffrey puts on nice and uh there was some dude that that was there was some dude that that was there was some dude that that was submitting people with that mother's submitting people with that mother's submitting people with that mother's milk and i was like dude that's milk and i was like dude that's milk and i was like dude that's beautiful oh so i stole it from whoever beautiful oh so i stole it from whoever beautiful oh so i stole it from whoever that guy was and i feel like depending that guy was and i feel like depending that guy was and i feel like depending on your personal hygiene it could be
13:00on your personal hygiene it could be on your personal hygiene it could be even worse even worse even worse for sure now for sure now for sure now how about no rash guard how about no rash guard how about no rash guard i mean i'm done if maynard tries doing i mean i'm done if maynard tries doing i mean i'm done if maynard tries doing this to me it's a wrap this to me it's a wrap this to me it's a wrap i'm done but i just looking at that i'm done but i just looking at that i'm done but i just looking at that control from mount yeah and just you control from mount yeah and just you control from mount yeah and just you know both arms overhead and just know both arms overhead and just know both arms overhead and just or even just one because that's what he or even just one because that's what he or even just one because that's what he was into you know yeah was into you know yeah was into you know yeah i'm glad he was rubbing his head too i'm glad he was rubbing his head too i'm glad he was rubbing his head too because i'd want a little encouragement because i'd want a little encouragement because i'd want a little encouragement too you know too you know too you know he's like it's okay did you hear he he's like it's okay did you hear he he's like it's okay did you hear he whispered in his ear i'm sure he did he whispered in his ear i'm sure he did he whispered in his ear i'm sure he did he said he did it a couple times submitted said he did it a couple times submitted said he did it a couple times submitted him yeah but when he decided to because him yeah but when he decided to because him yeah but when he decided to because someone in the crowd ridiculed him yeah someone in the crowd ridiculed him yeah someone in the crowd ridiculed him yeah he he he he took his back he took his back he took his back started to sink in the choke started to sink in the choke started to sink in the choke pretty quickly yeah and he goes all pretty quickly yeah and he goes all pretty quickly yeah and he goes all right pedro you won right pedro you won right pedro you won i didn't smother you and get you to tap i didn't smother you and get you to tap i didn't smother you and get you to tap by smothering and then he choked him he by smothering and then he choked him he by smothering and then he choked him he immediately tapped so immediately so immediately tapped so immediately so immediately tapped so immediately so gangster like what he's saying he won gangster like what he's saying he won gangster like what he's saying he won because yeah i just handed over an because yeah i just handed over an because yeah i just handed over an envelope that said i'm envelope that said i'm envelope that said i'm should i smother this personally
14:00should i smother this personally should i smother this personally which i'm going to look forward to that which i'm going to look forward to that which i'm going to look forward to that one too there was also a horrific one too there was also a horrific one too there was also a horrific oh my gosh big dan snapped snapped his oh my gosh big dan snapped snapped his oh my gosh big dan snapped snapped his ankle like the loudest do you think that ankle like the loudest do you think that ankle like the loudest do you think that was the achilles was the achilles was the achilles that was a lateral ankle snap that thing that was a lateral ankle snap that thing that was a lateral ankle snap that thing broke out um i would say broke out um i would say broke out um i would say he either dislocated it and or um he either dislocated it and or um he either dislocated it and or um broke um probably the fibula if i had to broke um probably the fibula if i had to broke um probably the fibula if i had to guess guess guess so similar to so similar to so similar to uh uh craig jones benny megalish craig jones benny megalish craig jones benny megalish i mean that was more of a spiral and it i mean that was more of a spiral and it i mean that was more of a spiral and it didn't yeah didn't yeah didn't yeah that was that's a little different this that was that's a little different this that was that's a little different this if you go back and look at it carrie and if you go back and look at it carrie and if you go back and look at it carrie and i was like he'll see that again you see i was like he'll see that again you see i was like he'll see that again you see it just fail structurally it's like okay it just fail structurally it's like okay it just fail structurally it's like okay yeah yeah to the lateral side and man i was like to the lateral side and man i was like to the lateral side and man i was like that just gives me the willies man the that just gives me the willies man the that just gives me the willies man the sound was brutal what i was thinking sound was brutal what i was thinking sound was brutal what i was thinking about doing is is um about doing is is um about doing is is um getting the link to that and sending getting the link to that and sending getting the link to that and sending jonathan kang that just to make him jonathan kang that just to make him jonathan kang that just to make him watch it over and over since he's a
15:00watch it over and over since he's a watch it over and over since he's a podiatrist he he almost cried just when podiatrist he he almost cried just when podiatrist he he almost cried just when i grabbed his ankle yeah he was like no i grabbed his ankle yeah he was like no i grabbed his ankle yeah he was like no this isn't allowed yeah i don't do this this isn't allowed yeah i don't do this this isn't allowed yeah i don't do this anymore anymore anymore that's hilarious so it was good it was a that's hilarious so it was good it was a that's hilarious so it was good it was a good event and there's i thought it was good event and there's i thought it was good event and there's i thought it was one but it's coming i gotta say though one but it's coming i gotta say though one but it's coming i gotta say though carrying out we watched the replay on it carrying out we watched the replay on it carrying out we watched the replay on it we didn't watch it live and we didn't watch it live and we didn't watch it live and just as a just as a just as a a request to flow grappling can you guys a request to flow grappling can you guys a request to flow grappling can you guys edit that a little better please edit that a little better please edit that a little better please oh yeah did you see what was happening oh yeah did you see what was happening oh yeah did you see what was happening like we were in the middle of watching like we were in the middle of watching like we were in the middle of watching one match and all of a sudden it would one match and all of a sudden it would one match and all of a sudden it would throw in like 10 seconds of like a throw in like 10 seconds of like a throw in like 10 seconds of like a previous match or it would go to a previous match or it would go to a previous match or it would go to a commercial right in the middle of the commercial right in the middle of the commercial right in the middle of the thing and then we would miss it and yeah thing and then we would miss it and yeah thing and then we would miss it and yeah the commercial stuff is the commercial stuff is the commercial stuff is probably the biggest complaint probably the biggest complaint probably the biggest complaint i don't from i don't from i don't from everybody that everybody that everybody that because not just that there is because not just that there is because not just that there is commercials but they shrink the match commercials but they shrink the match commercials but they shrink the match down real tiny down real tiny down real tiny so it's hard to see and then they do it so it's hard to see and then they do it so it's hard to see and then they do it at the most inopportune times and they at the most inopportune times and they at the most inopportune times and they have some verizon guy that i could give have some verizon guy that i could give have some verizon guy that i could give a [ __ ] less about you know
16:00a [ __ ] less about you know a [ __ ] less about you know i'm sorry for that bomb but that's how i i'm sorry for that bomb but that's how i i'm sorry for that bomb but that's how i was feeling but yeah they do have a lot was feeling but yeah they do have a lot was feeling but yeah they do have a lot of issues with of issues with of issues with uh uh like they obviously have someone like like they obviously have someone like like they obviously have someone like olivia that's controlling the cameras olivia that's controlling the cameras olivia that's controlling the cameras but then but then but then if i were to guess from a production if i were to guess from a production if i were to guess from a production person's perspective yeah that's your person's perspective yeah that's your person's perspective yeah that's your thing they don't have thing they don't have thing they don't have someone someone someone that is actually that is actually that is actually managing and directing and executive managing and directing and executive managing and directing and executive producing now i i think producing now i i think producing now i i think like hollywood mike he does and then like hollywood mike he does and then like hollywood mike he does and then howell does i saw hal actually yell at howell does i saw hal actually yell at howell does i saw hal actually yell at someone hey can you switch the right someone hey can you switch the right someone hey can you switch the right right right what's the thing and the right right what's the thing and the right right what's the thing and the thing is i think they're relying on the thing is i think they're relying on the thing is i think they're relying on the person that's controlling the cameras person that's controlling the cameras person that's controlling the cameras so they have the pers they have someone so they have the pers they have someone so they have the pers they have someone that's doing olivia's doing and then that's doing olivia's doing and then that's doing olivia's doing and then they have someone on each camera like they have someone on each camera like they have someone on each camera like manually and there needs to be and then manually and there needs to be and then manually and there needs to be and then they have the commentators that are they have the commentators that are they have the commentators that are saying hey can you switch that camera saying hey can you switch that camera saying hey can you switch that camera but most likely all of these people but most likely all of these people but most likely all of these people off air are talking off air are talking off air are talking so they're communicating to each other
17:00so they're communicating to each other so they're communicating to each other already so when hal tries to direct already so when hal tries to direct already so when hal tries to direct someone to do something it gets lost in someone to do something it gets lost in someone to do something it gets lost in the shuffle all right so that's why if the shuffle all right so that's why if the shuffle all right so that's why if you have an executive producer that's you have an executive producer that's you have an executive producer that's above all of that that person can have above all of that that person can have above all of that that person can have this grand view kind of like olivia does this grand view kind of like olivia does this grand view kind of like olivia does in the screen over there where it has in the screen over there where it has in the screen over there where it has every camera view and then go to the and every camera view and then go to the and every camera view and then go to the and then go camera three yep go camera two then go camera three yep go camera two then go camera three yep go camera two they can also listen to howell say hey they can also listen to howell say hey they can also listen to howell say hey switch to switch cameras and then he switch to switch cameras and then he switch to switch cameras and then he knows exactly which camera to go to and knows exactly which camera to go to and knows exactly which camera to go to and they the rest of the camera could just they the rest of the camera could just they the rest of the camera could just keep doing their thing keep doing their thing keep doing their thing exactly and that executive producer can exactly and that executive producer can exactly and that executive producer can tell let's say camera one hey go to your tell let's say camera one hey go to your tell let's say camera one hey go to your left a little bit well left a little bit well left a little bit well for sure and it wasn't even and i i for sure and it wasn't even and i i for sure and it wasn't even and i i agree with you on that but it wasn't agree with you on that but it wasn't agree with you on that but it wasn't even that it's like when they did the even that it's like when they did the even that it's like when they did the playback like the recorded playback playback like the recorded playback playback like the recorded playback there was like stuff spliced in where it there was like stuff spliced in where it there was like stuff spliced in where it shouldn't be shouldn't be shouldn't be and once again that comes down to having and once again that comes down to having and once again that comes down to having an executive producer that can dictate an executive producer that can dictate an executive producer that can dictate like hey i want uh minute like hey i want uh minute like hey i want uh minute six six six six minutes 30 seconds of this match six minutes 30 seconds of this match six minutes 30 seconds of this match just six minutes 45 seconds and then i just six minutes 45 seconds and then i just six minutes 45 seconds and then i also want this clip so they can kind of
18:00also want this clip so they can kind of also want this clip so they can kind of help the person that's cutting that help the person that's cutting that help the person that's cutting that together together together rather than that person trying to guess rather than that person trying to guess rather than that person trying to guess because a lot of the time they have the because a lot of the time they have the because a lot of the time they have the intro walk right when they're walking in intro walk right when they're walking in intro walk right when they're walking in which is completely worthless and then which is completely worthless and then which is completely worthless and then they have certain parts of the match they have certain parts of the match they have certain parts of the match which would which would which would often often often has has has some impact sometimes they they get it some impact sometimes they they get it some impact sometimes they they get it and then sometimes it's like a worthless and then sometimes it's like a worthless and then sometimes it's like a worthless point i see what you're saying like a point i see what you're saying like a point i see what you're saying like a montage of the match i wouldn't even montage of the match i wouldn't even montage of the match i wouldn't even saying that yeah i'm saying we're saying that yeah i'm saying we're saying that yeah i'm saying we're watching a match like it's in the match watching a match like it's in the match watching a match like it's in the match we're watching a match we're watching it we're watching a match we're watching it we're watching a match we're watching it live live live not live we're watching a match go on not live we're watching a match go on not live we're watching a match go on and then a clip from like five matches and then a clip from like five matches and then a clip from like five matches ago ago ago we'll be stuck in the middle of it for we'll be stuck in the middle of it for we'll be stuck in the middle of it for 10 seconds and we're like what if the 10 seconds and we're like what if the 10 seconds and we're like what if the heck is going on that was my biggest heck is going on that was my biggest heck is going on that was my biggest that's very goofy that that was my point that's very goofy that that was my point that's very goofy that that was my point if you ever if you go back and watch if you ever if you go back and watch if you ever if you go back and watch that given what you do for a living yeah that given what you do for a living yeah that given what you do for a living yeah your head would blow up yeah and that's your head would blow up yeah and that's your head would blow up yeah and that's my big bugaboo with uh you hate their uh my big bugaboo with uh you hate their uh my big bugaboo with uh you hate their uh white balance too oh like out of nowhere white balance too oh like out of nowhere white balance too oh like out of nowhere i don't know if you guys noticed this i don't know if you guys noticed this i don't know if you guys noticed this but one of the cameras it was very
19:00but one of the cameras it was very but one of the cameras it was very magenta like and it was like overexposed magenta like and it was like overexposed magenta like and it was like overexposed for all the other matches it was fine for all the other matches it was fine for all the other matches it was fine then out of nowhere one camera i'm sure then out of nowhere one camera i'm sure then out of nowhere one camera i'm sure they ran out of battery and they had to they ran out of battery and they had to they ran out of battery and they had to swap it or something that the settings swap it or something that the settings swap it or something that the settings got got got switched but interesting switched but interesting switched but interesting like someone needs to be looking at that like someone needs to be looking at that like someone needs to be looking at that and be like that looks like well i know and be like that looks like well i know and be like that looks like well i know it sounds like we're just criticizing it sounds like we're just criticizing it sounds like we're just criticizing him but when you have such a great event him but when you have such a great event him but when you have such a great event yeah yeah in such great i mean they have good in such great i mean they have good in such great i mean they have good commentators they have great commentators they have great commentators they have great participants and the refs i mean participants and the refs i mean participants and the refs i mean everything is a solid thing it's just everything is a solid thing it's just everything is a solid thing it's just like that kind of that production like that kind of that production like that kind of that production they're only missing very small pieces they're only missing very small pieces they're only missing very small pieces and it would be so good yeah they're and it would be so good yeah they're and it would be so good yeah they're they're there's just a couple small they're there's just a couple small they're there's just a couple small things to take it to the like for things to take it to the like for things to take it to the like for example all their not all of them but a example all their not all of them but a example all their not all of them but a lot of their pre like lot of their pre like lot of their pre like their interviews and stuff like that their interviews and stuff like that their interviews and stuff like that that that that they're just not lit quite they're just not lit quite they're just not lit quite correctly they're very close and the correctly they're very close and the correctly they're very close and the thing is i know i follow some of the thing is i know i follow some of the thing is i know i follow some of the people that work there and they they people that work there and they they people that work there and they they have the skills i i i just wonder if
20:00have the skills i i i just wonder if have the skills i i i just wonder if maybe there's too much on individuals maybe there's too much on individuals maybe there's too much on individuals plates so certain things kind of get plates so certain things kind of get plates so certain things kind of get pushed to the side it makes sense you pushed to the side it makes sense you pushed to the side it makes sense you know it's not like i i know like reed know it's not like i i know like reed know it's not like i i know like reed o'connor or read connell that guy's good o'connor or read connell that guy's good o'connor or read connell that guy's good they have this new guy borrowed jiu they have this new guy borrowed jiu they have this new guy borrowed jiu jitsu this guy's got a great photography jitsu this guy's got a great photography jitsu this guy's got a great photography so i don't know but okay and i'm just so i don't know but okay and i'm just so i don't know but okay and i'm just kind of armed char armchair kind of armed char armchair kind of armed char armchair quarterbacking a little bit right what's quarterbacking a little bit right what's quarterbacking a little bit right what's the most fun to do anyway yeah i just the most fun to do anyway yeah i just the most fun to do anyway yeah i just sound like a big fat hater but i sound like a big fat hater but i sound like a big fat hater but i appreciate what they're doing yeah i do appreciate what they're doing yeah i do appreciate what they're doing yeah i do too i really do too i mean because it's too i really do too i mean because it's too i really do too i mean because it's a great event a great event a great event um anyway so that was cool i i like the um anyway so that was cool i i like the um anyway so that was cool i i like the entire the card was great yeah i really entire the card was great yeah i really entire the card was great yeah i really enjoyed it yeah it was it was really fun enjoyed it yeah it was it was really fun enjoyed it yeah it was it was really fun i think you know i think you know i think you know once again not hitting hating but just once again not hitting hating but just once again not hitting hating but just addressing addressing addressing you know uh they had the no time limit you know uh they had the no time limit you know uh they had the no time limit match oh match oh match oh it went over two hours yeah and it went over two hours yeah and it went over two hours yeah and i guess it was because my big critique i guess it was because my big critique i guess it was because my big critique was why is that not the last match like was why is that not the last match like was why is that not the last match like why would you make gordon and why would you make gordon and why would you make gordon and pedro pedro pedro after them after them after them so when you know the potential of a
21:00so when you know the potential of a so when you know the potential of a four-hour match is there when i guess it four-hour match is there when i guess it four-hour match is there when i guess it was scheduled that way yeah and at the was scheduled that way yeah and at the was scheduled that way yeah and at the last second they last second they last second they uh uh asked gordon if you'd want to switch it asked gordon if you'd want to switch it asked gordon if you'd want to switch it yeah yeah i also think that you know just again my i also think that you know just again my i also think that you know just again my own own own opinion of one opinion of one opinion of one you know you know you know i think that once you get to the big i think that once you get to the big i think that once you get to the big show show show they should run it just like any other they should run it just like any other they should run it just like any other who's number one match at that point who's number one match at that point who's number one match at that point instead of going i get it going through instead of going i get it going through instead of going i get it going through the actual show where it's no time limit the actual show where it's no time limit the actual show where it's no time limit but but we we both know that you know we we both know that you know we we both know that you know you and i love grappling just as much as you and i love grappling just as much as you and i love grappling just as much as anyone um that you know those can get anyone um that you know those can get anyone um that you know those can get super tedious super tedious super tedious especially so kyle came out and said cal especially so kyle came out and said cal especially so kyle came out and said cal chambers he came out and said that isaac chambers he came out and said that isaac chambers he came out and said that isaac was doing anti-jiu-jitsu was doing anti-jiu-jitsu was doing anti-jiu-jitsu which i was like bro i understand he's a which i was like bro i understand he's a which i was like bro i understand he's a little emotional he just lost 25 g's little emotional he just lost 25 g's little emotional he just lost 25 g's yeah he just lost the show all these yeah he just lost the show all these yeah he just lost the show all these things things things so he's just frustrated mm-hmm but if so he's just frustrated mm-hmm but if so he's just frustrated mm-hmm but if someone was doing anti-jiu-jitsu it someone was doing anti-jiu-jitsu it
22:00someone was doing anti-jiu-jitsu it would have been him in my opinion yeah i would have been him in my opinion yeah i would have been him in my opinion yeah i was just looking at that i mean i was just looking at that i mean i was just looking at that i mean i maybe they could have gone like it have maybe they could have gone like it have maybe they could have gone like it have a 30-minute match a 30-minute match a 30-minute match maybe i don't mind no time limit like i maybe i don't mind no time limit like i maybe i don't mind no time limit like i know this is like know this is like know this is like some people really dislike it i actually some people really dislike it i actually some people really dislike it i actually don't don't don't mind it mind it mind it but it's all up to the grapplers yeah if but it's all up to the grapplers yeah if but it's all up to the grapplers yeah if it's gonna be like gordon's had plenty it's gonna be like gordon's had plenty it's gonna be like gordon's had plenty of no time limit matches and they're of no time limit matches and they're of no time limit matches and they're always entertaining him and keenan's was always entertaining him and keenan's was always entertaining him and keenan's was pretty entertaining it went 90 minutes pretty entertaining it went 90 minutes pretty entertaining it went 90 minutes um um it's all up to the gravelers yeah like it's all up to the gravelers yeah like it's all up to the gravelers yeah like that isaac michelle that guy was that isaac michelle that guy was that isaac michelle that guy was attacking the whole time he sure was if attacking the whole time he sure was if attacking the whole time he sure was if kyle when he did attack it was freaking kyle when he did attack it was freaking kyle when he did attack it was freaking awesome he had him in some trouble a awesome he had him in some trouble a awesome he had him in some trouble a couple of times like maybe the biggest couple of times like maybe the biggest couple of times like maybe the biggest trouble that ended up not being a finish trouble that ended up not being a finish trouble that ended up not being a finish was from him right that's right was from him right that's right was from him right that's right yeah triangle arm barrier yeah triangle arm barrier yeah triangle arm barrier but when you're just willing to go home but when you're just willing to go home but when you're just willing to go home alone alone alone and just and just and just yeah trying to get me bro yeah trying to get me bro yeah trying to get me bro [Music] [Music] and and if i could just say this
23:00and and if i could just say this and and if i could just say this okay okay okay i'm not discriminating i'm not discriminating i'm not discriminating but if you're gonna wear spats with no but if you're gonna wear spats with no but if you're gonna wear spats with no shorts on i knew it shorts on i knew it shorts on i knew it here it is kind of deserved to lose here it is kind of deserved to lose here it is kind of deserved to lose weight weight weight as soon as he came on kerry and i go as soon as he came on kerry and i go as soon as he came on kerry and i go bill is going to hate that bill is going to hate that bill is going to hate that yeah we talked about it during did you yeah we talked about it during did you yeah we talked about it during did you yeah yeah can i just throw another layer of course can i just throw another layer of course can i just throw another layer of course you may because there's offenses first you may because there's offenses first you may because there's offenses first degree degree degree offenses murder yeah yeah okay yeah offenses murder yeah yeah okay yeah offenses murder yeah yeah okay yeah third degree okay third degree okay third degree okay manslaughter manslaughter manslaughter yeah okay yeah okay yeah okay you're getting close to that uh first you're getting close to that uh first you're getting close to that uh first degree degree uh what's that what's the worst kind of uh what's that what's the worst kind of uh what's that what's the worst kind of murder first degree premeditated murder first degree premeditated murder first degree premeditated pre-meditation that first degree by pre-meditation that first degree by pre-meditation that first degree by definition is pre-med you're getting definition is pre-med you're getting definition is pre-med you're getting down that kind of a road when you're down that kind of a road when you're down that kind of a road when you're wearing spats wearing spats wearing spats no shorts on no shorts on no shorts on and the spats are light-colored and the spats are light-colored and the spats are light-colored you you you bastard bastard bastard well
24:00well he was looking for a couple dates why it he was looking for a couple dates why it he was looking for a couple dates why it was just hilarious though he walked on was just hilarious though he walked on was just hilarious though he walked on and carrie and i looked at each other and carrie and i looked at each other and carrie and i looked at each other immediately i'm like oh my god bill is immediately i'm like oh my god bill is immediately i'm like oh my god bill is going to go off no he might not watch it going to go off no he might not watch it going to go off no he might not watch it he may not he may not he may not or he might or he might hey depends on or he might or he might hey depends on or he might or he might hey depends on what kind of mood i'm in yeah so anyway so i guess so i guess if you're fluid like that that's yeah i if you're fluid like that that's yeah i if you're fluid like that that's yeah i guess what did you think about the entry guess what did you think about the entry guess what did you think about the entry of the rat guy of the rat guy of the rat guy well well first of all let me just say let me just say that that when i was rolling with our professor when i was rolling with our professor when i was rolling with our professor last week okay last week okay last week okay he he he sewer ratted me and he was going he sewer ratted me and he was going he sewer ratted me and he was going scratch scratch oh my gosh and i thought scratch scratch oh my gosh and i thought scratch scratch oh my gosh and i thought what a dork what a dork what a dork no he's already and it's when he was no he's already and it's when he was no he's already and it's when he was absolutely smashing me absolutely smashing me absolutely smashing me right rude it was hilarious right rude it was hilarious right rude it was hilarious i can't believe him i can't believe him i can't believe him i just thought
25:00i just thought i just thought i'm just i'm just i'm just just showing how far the reach of the just showing how far the reach of the just showing how far the reach of the sewer rat right yeah it's infiltrated a sewer rat right yeah it's infiltrated a sewer rat right yeah it's infiltrated a third degree black belt yeah almost a third degree black belt yeah almost a third degree black belt yeah almost a fourth degree i think he's coming up on fourth degree i think he's coming up on fourth degree i think he's coming up on didn't he almost only counts in hand didn't he almost only counts in hand didn't he almost only counts in hand grenades okay grenades okay grenades okay i don't know i'm gonna count that in i don't know i'm gonna count that in i don't know i'm gonna count that in that black belt honestly that black belt honestly that black belt honestly liv can you turn down my headphones liv can you turn down my headphones liv can you turn down my headphones uh yeah i feel like chris is yelling at uh yeah i feel like chris is yelling at uh yeah i feel like chris is yelling at me i might be me i might be me i might be a little bit holy smokes he just turned a little bit holy smokes he just turned a little bit holy smokes he just turned it up oh sorry is that better i'll just it up oh sorry is that better i'll just it up oh sorry is that better i'll just start breathing heavy it's off now okay start breathing heavy it's off now okay start breathing heavy it's off now okay is that better is that better is that better try saying something i will say try saying something i will say try saying something i will say something oh we got nothing uh-oh something oh we got nothing uh-oh something oh we got nothing uh-oh well we came there we go all right so we well we came there we go all right so we well we came there we go all right so we almost crashed there that's called a almost crashed there that's called a almost crashed there that's called a segway okay that's a great segue some segway okay that's a great segue some segway okay that's a great segue some technical difficulties back in into our technical difficulties back in into our technical difficulties back in into our topic we might want to talk about today topic we might want to talk about today topic we might want to talk about today when we bring the song back up cold as when we bring the song back up cold as when we bring the song back up cold as ice no okay ice no okay ice no okay i don't want to get another copyright i don't want to get another copyright i don't want to get another copyright strike yeah it's true or i had one i'm strike yeah it's true or i had one i'm strike yeah it's true or i had one i'm sure so sure so sure so the question was we got from i've heard the question was we got from i've heard the question was we got from i've heard from other other people too they want to
26:00from other other people too they want to from other other people too they want to know the deal with cold exposure know the deal with cold exposure know the deal with cold exposure deliberate cold exposure so to speak deliberate cold exposure so to speak deliberate cold exposure so to speak like you're doing it on purpose not like like you're doing it on purpose not like like you're doing it on purpose not like you got stuck or fell off of a boat or you got stuck or fell off of a boat or you got stuck or fell off of a boat or the yeah the water swimming thing that the yeah the water swimming thing that the yeah the water swimming thing that yeah you're actually you're actually on yeah you're actually you're actually on yeah you're actually you're actually on your own volition going in there and try your own volition going in there and try your own volition going in there and try to do to do to do get in some cold water get in some cold water get in some cold water what are the benefits type like that and what are the benefits type like that and what are the benefits type like that and i got to tell you why has it gotten so i got to tell you why has it gotten so i got to tell you why has it gotten so popular well popular well popular well i think i think i think we're all looking for edges in recovery we're all looking for edges in recovery we're all looking for edges in recovery we're all looking to optimize health now we're all looking to optimize health now we're all looking to optimize health now which is great and i think we're which is great and i think we're which is great and i think we're i'm glad that people are looking at that i'm glad that people are looking at that i'm glad that people are looking at that um different ways they can you know um different ways they can you know um different ways they can you know optimize performance you know the optimize performance you know the optimize performance you know the preventive medicine piece and all that preventive medicine piece and all that preventive medicine piece and all that um i was reluctant to actually do this um i was reluctant to actually do this um i was reluctant to actually do this topic because it's been done topic because it's been done topic because it's been done very very well in the last couple months very very well in the last couple months very very well in the last couple months both by um andrew huberman both by um andrew huberman both by um andrew huberman and rhonda patrick um they did a and rhonda patrick um they did a and rhonda patrick um they did a phenomenal job very sciency
27:00phenomenal job very sciency phenomenal job very sciency she's been on this for she's been on this for she's been on this for she's really that in this the sauna she's really that in this the sauna she's really that in this the sauna especially for right for her i mean she especially for right for her i mean she especially for right for her i mean she does they both did does they both did does they both did is another thing she really pushed yeah is another thing she really pushed yeah is another thing she really pushed yeah oh she just she does a lot of good stuff oh she just she does a lot of good stuff oh she just she does a lot of good stuff with nutrition in general and you know with nutrition in general and you know with nutrition in general and you know andrew huberman does a great job of andrew huberman does a great job of andrew huberman does a great job of breaking you know the neuroscience kind breaking you know the neuroscience kind breaking you know the neuroscience kind of stuff it's super cool of stuff it's super cool of stuff it's super cool but you know i thought that we don't but you know i thought that we don't but you know i thought that we don't have the reach of us have the reach of us have the reach of us last i saw i think he has over a million last i saw i think he has over a million last i saw i think he has over a million subscribers those numbers aren't real oh subscribers those numbers aren't real oh subscribers those numbers aren't real oh sure sure sure so but i thought that we could just um so but i thought that we could just um so but i thought that we could just um you know give a little background but you know give a little background but you know give a little background but then you know maybe give some things then you know maybe give some things then you know maybe give some things specific to our community i think then i specific to our community i think then i specific to our community i think then i thought okay maybe it's worth doing thought okay maybe it's worth doing thought okay maybe it's worth doing but if you really want an in-depth uh but if you really want an in-depth uh but if you really want an in-depth uh look at it especially um back in august look at it especially um back in august look at it especially um back in august um on the hubermann lab podcast he did a um on the hubermann lab podcast he did a um on the hubermann lab podcast he did a great great job on this stuff was that a great great job on this stuff was that a great great job on this stuff was that a solo or did he have his solo okay mm-hmm solo or did he have his solo okay mm-hmm solo or did he have his solo okay mm-hmm yeah he did it has he ever written a yeah he did it has he ever written a yeah he did it has he ever written a book book book uh not that i know of but i mean i don't uh not that i know of but i mean i don't uh not that i know of but i mean i don't you know he has a full-time joke you know he has a full-time joke you know he has a full-time joke oh oh oh because i have a book is that what
28:00because i have a book is that what because i have a book is that what you're saying yeah you're saying yeah you're saying yeah yeah anyway i'm not gonna compare myself yeah anyway i'm not gonna compare myself yeah anyway i'm not gonna compare myself um um so so i think it's helpful if we're gonna talk i think it's helpful if we're gonna talk i think it's helpful if we're gonna talk about cold in general about cold in general about cold in general um so those of you that have not gone back and those of you that have not gone back and those of you that have not gone back and listened to our fourth episode listened to our fourth episode listened to our fourth episode it might be a good thing to do to put it might be a good thing to do to put it might be a good thing to do to put this all in kind of context anytime we this all in kind of context anytime we this all in kind of context anytime we talk about some environmental stimulus talk about some environmental stimulus talk about some environmental stimulus like cold or heat we that the fourth like cold or heat we that the fourth like cold or heat we that the fourth episode was the stress cup when we talk episode was the stress cup when we talk episode was the stress cup when we talk about um stressors and about um stressors and about um stressors and how it affects the body how it affects the body how it affects the body this is another one this is another one this is another one and and you know it's kind of i'll put my i know you know it's kind of i'll put my i know you know it's kind of i'll put my i know you love how i put my glasses on here you love how i put my glasses on here you love how i put my glasses on here it's gonna hang them over here how you it's gonna hang them over here how you it's gonna hang them over here how you put them on it's how you let them hang put them on it's how you let them hang put them on it's how you let them hang off your face off your face off your face yeah i know yeah i know yeah i know i'm i'm a freaking monster cold or heat but we'll talk about cold cold or heat but we'll talk about cold in this is a in this is a in this is a another stressor another stressor another stressor that has beneficial effects through we
29:00that has beneficial effects through we that has beneficial effects through we talked about hormesis if you remember do talked about hormesis if you remember do talked about hormesis if you remember do you what do you remember from that you what do you remember from that you what do you remember from that episode about hormesis i'm gonna put you episode about hormesis i'm gonna put you episode about hormesis i'm gonna put you on the spot a little bit on the spot a little bit on the spot a little bit here's a test uh here's a test uh here's a test uh sounds like sounds like sounds like the mix of a prostitute and a burger can i get a hormishes please can i get a hormishes please extra rare extra rare extra rare on wheat with a little bit of gonorrhea on wheat with a little bit of gonorrhea on wheat with a little bit of gonorrhea okay what are you saying you just said okay what are you saying you just said okay what are you saying you just said it makes up for what do you say a it makes up for what do you say a it makes up for what do you say a prostitute too far okay prostitute too far okay prostitute too far okay i don't remember much let's just put i don't remember much let's just put i don't remember much let's just put okay okay so so i don't remember much in pertaining to i don't remember much in pertaining to i don't remember much in pertaining to that word okay that word okay that word okay something and we use the we use the something and we use the we use the something and we use the we use the example of sunlight where before you go example of sunlight where before you go example of sunlight where before you go off can we test olivia because she's off can we test olivia because she's off can we test olivia because she's good yeah oh how dare you what do you good yeah oh how dare you what do you good yeah oh how dare you what do you remember about hormesis remember about hormesis remember about hormesis uh uh the benefits in the dose we're getting there do you dip uh naan we're getting there do you dip uh naan in it
30:00in it in it what what what non-bread yeah no that's hummus oh so olivia was close as she went okay so olivia was close as she went okay so um we use the example of sunlight where we use the example of sunlight where we use the example of sunlight where a certain dose of sunlight a certain dose of sunlight a certain dose of sunlight in the uv light will produce a in the uv light will produce a in the uv light will produce a beneficial effect even though it's beneficial effect even though it's beneficial effect even though it's potentially harmful potentially harmful potentially harmful the right dose of it will produce the right dose of it will produce the right dose of it will produce actually a response to the body that's actually a response to the body that's actually a response to the body that's beneficial in that case beneficial in that case beneficial in that case increased dna repair mechanisms vitamin increased dna repair mechanisms vitamin increased dna repair mechanisms vitamin d all things that are beneficial from d all things that are beneficial from d all things that are beneficial from something that's potentially harmful so something that's potentially harmful so something that's potentially harmful so and we also mentioned a lot of the and we also mentioned a lot of the and we also mentioned a lot of the chemicals that are in plants that we chemicals that are in plants that we chemicals that are in plants that we either suppose you know that quote either suppose you know that quote either suppose you know that quote unquote good for you unquote good for you unquote good for you many of them are actually anti-predation many of them are actually anti-predation many of them are actually anti-predation and defense molecules that actually have and defense molecules that actually have and defense molecules that actually have the same type of effect where a little the same type of effect where a little the same type of effect where a little bit of a toxin so to speak bit of a toxin so to speak bit of a toxin so to speak will will will uh upregulate our own defense mechanisms uh upregulate our own defense mechanisms uh upregulate our own defense mechanisms and then have a health benefit right so and then have a health benefit right so and then have a health benefit right so the same idea of cold where cold can
31:00the same idea of cold where cold can the same idea of cold where cold can absolutely kill you you can get absolutely kill you you can get absolutely kill you you can get hypothermia and die hypothermia and die hypothermia and die but the right dose can actually be but the right dose can actually be but the right dose can actually be beneficial through the process of beneficial through the process of beneficial through the process of hormesis is i guess it's a point hormesis is i guess it's a point hormesis is i guess it's a point and if you think about this and if you think about this and if you think about this why is this a big deal now why is this a big deal now why is this a big deal now because you answered that you asked that because you answered that you asked that because you answered that you asked that question earlier why are we hearing so question earlier why are we hearing so question earlier why are we hearing so much about this stuff i think people are much about this stuff i think people are much about this stuff i think people are finally realizing you know we have a ton finally realizing you know we have a ton finally realizing you know we have a ton of stresses in modern society of stresses in modern society of stresses in modern society but they're not the type of but they're not the type of but they're not the type of environmental stresses we used to have environmental stresses we used to have environmental stresses we used to have to deal with in general so for instance to deal with in general so for instance to deal with in general so for instance being super cold you know we live in being super cold you know we live in being super cold you know we live in pretty much climate controlled pretty much climate controlled pretty much climate controlled homes homes homes we have cars that are climate controlled we have cars that are climate controlled we have cars that are climate controlled we like that certain temperature you we like that certain temperature you we like that certain temperature you know 70 something degrees know 70 something degrees know 70 something degrees not too hot not too cold not too hot not too cold not too hot not too cold but i think what we're missing is what but i think what we're missing is what but i think what we're missing is what the human race kind of came up with for the human race kind of came up with for the human race kind of came up with for most of its existence was kind of most of its existence was kind of most of its existence was kind of extremes and and having to deal with extremes and and having to deal with extremes and and having to deal with those and having the body having to those and having the body having to those and having the body having to adapt to those type of things adapt to those type of things adapt to those type of things very much like how we've fallen away very much like how we've fallen away very much like how we've fallen away from physical exercise as a society and
32:00from physical exercise as a society and from physical exercise as a society and we're seeing the the bad health effects we're seeing the the bad health effects we're seeing the the bad health effects from that so i think people are finally from that so i think people are finally from that so i think people are finally realizing that you know we need some realizing that you know we need some realizing that you know we need some kind of stress and struggle perhaps kind of stress and struggle perhaps kind of stress and struggle perhaps from our environment to really kind of from our environment to really kind of from our environment to really kind of optimize us as humans through hormesis optimize us as humans through hormesis optimize us as humans through hormesis type mechanisms right whether it's type mechanisms right whether it's type mechanisms right whether it's exercise whether it's heat exposure exercise whether it's heat exposure exercise whether it's heat exposure whether it's cold exposure whether it's cold exposure whether it's cold exposure so i think people are finally looking at so i think people are finally looking at so i think people are finally looking at that and there's something primal about that and there's something primal about that and there's something primal about that it makes you feel you know like that it makes you feel you know like that it makes you feel you know like the most human when you kind of get the most human when you kind of get the most human when you kind of get through a stress like that you know and through a stress like that you know and through a stress like that you know and i think we need those type of struggles i think we need those type of struggles i think we need those type of struggles um both physically and mentally um both physically and mentally um both physically and mentally so so so so using it deliberately in that manner using it deliberately in that manner using it deliberately in that manner um you know it does it does do some um you know it does it does do some um you know it does it does do some things for us and i want to go through things for us and i want to go through things for us and i want to go through um kind of some of the effects it does um kind of some of the effects it does um kind of some of the effects it does first and then we can talk about first and then we can talk about first and then we can talk about um you know some of the where the rubber um you know some of the where the rubber um you know some of the where the rubber meets the road you know like how long meets the road you know like how long meets the road you know like how long how cold when where and that type of how cold when where and that type of how cold when where and that type of thing
33:00thing thing some of the general effects of cold some of the general effects of cold some of the general effects of cold exposure and most scientists talk about exposure and most scientists talk about exposure and most scientists talk about cold exposure anything under 15 degrees cold exposure anything under 15 degrees cold exposure anything under 15 degrees centigrade which is 59 degrees centigrade which is 59 degrees centigrade which is 59 degrees fahrenheit so fahrenheit so fahrenheit so 59 degrees fahrenheit and lower 59 degrees fahrenheit and lower 59 degrees fahrenheit and lower typically it's considered you know typically it's considered you know typically it's considered you know a cold exposure as far as water goes a cold exposure as far as water goes a cold exposure as far as water goes because because we could go out in 32 degree air we could go out in 32 degree air we could go out in 32 degree air temperature temperature temperature with just shorts on and no shirt and be with just shorts on and no shirt and be with just shorts on and no shirt and be able to last a whole lot longer than we able to last a whole lot longer than we able to last a whole lot longer than we would be able to go into just above would be able to go into just above would be able to go into just above freezing water why is that the thermal freezing water why is that the thermal freezing water why is that the thermal conductivity of water so you may have conductivity of water so you may have conductivity of water so you may have noticed like if you put heat on you can noticed like if you put heat on you can noticed like if you put heat on you can put like dry heat but if you get in a put like dry heat but if you get in a put like dry heat but if you get in a hot tub hot tub hot tub you get hotter quicker right you get hotter quicker right you get hotter quicker right if you go in a sauna and gets and make if you go in a sauna and gets and make if you go in a sauna and gets and make it humid it humid it humid right right right water conducts heat much much better water conducts heat much much better water conducts heat much much better both ways both ways both ways so that's why you know people a 212 so that's why you know people a 212 so that's why you know people a 212 degree degree air temperature super hot but people air temperature super hot but people air temperature super hot but people could get in a sauna from that
34:00could get in a sauna from that could get in a sauna from that but if you get in 212 degree water but if you get in 212 degree water but if you get in 212 degree water that's boiling that's boiling that's boiling you get severe thermal burns right so you get severe thermal burns right so you get severe thermal burns right so it's because of how fast it conducts it's because of how fast it conducts it's because of how fast it conducts both in and out heat both in and out heat both in and out heat and so cold really pulls heat away from and so cold really pulls heat away from and so cold really pulls heat away from the body very quickly if you're in a the body very quickly if you're in a the body very quickly if you're in a liquid liquid liquid doing it and that's why it's a doing it and that's why it's a doing it and that's why it's a thermodynamic property okay so anyway thermodynamic property okay so anyway thermodynamic property okay so anyway we're gonna when i'm talking about cold we're gonna when i'm talking about cold we're gonna when i'm talking about cold exposure i'm talking about usually exposure i'm talking about usually exposure i'm talking about usually through water um so whether it's cold through water um so whether it's cold through water um so whether it's cold shower or even better cold immersion shower or even better cold immersion shower or even better cold immersion we're actually getting up your neck and we're actually getting up your neck and we're actually getting up your neck and water water water so so the one of the things it does it's it the one of the things it does it's it the one of the things it does it's it and we don't know a whole lot about and we don't know a whole lot about and we don't know a whole lot about the downstream effects of this but we're the downstream effects of this but we're the downstream effects of this but we're starting to look at these things called starting to look at these things called starting to look at these things called cold shock proteins you ever heard of cold shock proteins you ever heard of cold shock proteins you ever heard of those things those things those things when you get in super cold water you when you get in super cold water you when you get in super cold water you immediately get what's called cold shock immediately get what's called cold shock immediately get what's called cold shock you have a physiologic response through you have a physiologic response through you have a physiologic response through your you know the receptors in your skin your you know the receptors in your skin your you know the receptors in your skin are like oh my god this is freaking cold are like oh my god this is freaking cold are like oh my god this is freaking cold it goes through your brain it goes through your brain it goes through your brain and and starts off this cascade of and and starts off this cascade of and and starts off this cascade of events one of the things that does this
35:00events one of the things that does this events one of the things that does this cold shock proteins are secreted cold shock proteins are secreted cold shock proteins are secreted what they generally do is they protect what they generally do is they protect what they generally do is they protect the body from damage like dna damage or the body from damage like dna damage or the body from damage like dna damage or for any stressors so it's not just cold for any stressors so it's not just cold for any stressors so it's not just cold believe it or not that that stimulates believe it or not that that stimulates believe it or not that that stimulates these things it can be other things as these things it can be other things as these things it can be other things as well well that are stressors that are stressors that are stressors it also helps prevent protein damage it also helps prevent protein damage it also helps prevent protein damage and a lot of people are looking at cold and a lot of people are looking at cold and a lot of people are looking at cold shock proteins with like shock proteins with like shock proteins with like neurodegenerative diseases like neurodegenerative diseases like neurodegenerative diseases like alzheimer's and things like that alzheimer's and things like that alzheimer's and things like that where what we find is proteins have where what we find is proteins have where what we find is proteins have become unfolded become unfolded become unfolded and it helps them and it helps them and it helps them kind of retain their folding and keep kind of retain their folding and keep kind of retain their folding and keep them active longer them active longer them active longer so we're so we're so we're it's one of the things as part of the it's one of the things as part of the it's one of the things as part of the stress response to cold as these cold stress response to cold as these cold stress response to cold as these cold shock proteins shock proteins shock proteins um um and and we there's just not a whole lot of we there's just not a whole lot of we there's just not a whole lot of research onto you know we we know a research onto you know we we know a research onto you know we we know a couple of these in humans and we're kind couple of these in humans and we're kind couple of these in humans and we're kind of tracing how it works but there's not of tracing how it works but there's not of tracing how it works but there's not really a whole lot of conclusions yet on the long term effects
36:00conclusions yet on the long term effects of those i just want to bring it up of those i just want to bring it up of those i just want to bring it up because that's one of the things that because that's one of the things that because that's one of the things that does happen does happen does happen the main things that happen right away the main things that happen right away the main things that happen right away is we get this big adrenaline response is we get this big adrenaline response is we get this big adrenaline response both what's called epinephrine which is both what's called epinephrine which is both what's called epinephrine which is we know as adrenaline we know as adrenaline we know as adrenaline norepinephrine you've probably heard of norepinephrine you've probably heard of norepinephrine you've probably heard of that too it's a relative of uh of that that too it's a relative of uh of that that too it's a relative of uh of that about they were the same nope they're about they were the same nope they're about they were the same nope they're different different different and and norepinephrine really is what you it norepinephrine really is what you it norepinephrine really is what you it helps increase your mood um your focus helps increase your mood um your focus helps increase your mood um your focus as a matter of fact uh like for adhd as a matter of fact uh like for adhd as a matter of fact uh like for adhd many of the um many of the um many of the um medicines that we give are stimulants medicines that we give are stimulants medicines that we give are stimulants and it helps increase norepinephrine and it helps increase norepinephrine and it helps increase norepinephrine right that's what caffeine does too it right that's what caffeine does too it right that's what caffeine does too it you know helps you know helps you know helps so people that they're starting to look so people that they're starting to look so people that they're starting to look at these things at these things at these things even for people that have you know adhd even for people that have you know adhd even for people that have you know adhd you know our focus issues mood issues you know our focus issues mood issues you know our focus issues mood issues like depression like depression like depression anxiety anxiety anxiety a lot of those people do have decreased a lot of those people do have decreased a lot of those people do have decreased levels of norepinephrine levels of norepinephrine levels of norepinephrine and so and so and so this can
37:00this can this can help that substantially there's been help that substantially there's been help that substantially there's been case reports of people that have gotten case reports of people that have gotten case reports of people that have gotten off their depressive off their depressive off their depressive depression medications depression medications depression medications just by doing regular cold exposure just by doing regular cold exposure just by doing regular cold exposure because of this uh norepinephrine and because of this uh norepinephrine and because of this uh norepinephrine and the next uh chemical i'm going to talk the next uh chemical i'm going to talk the next uh chemical i'm going to talk about here in a second but it's super about here in a second but it's super about here in a second but it's super interesting how that works so these are interesting how that works so these are interesting how that works so these are the things that happen immediately in the things that happen immediately in the things that happen immediately in the brain the brain the brain the other thing it secretes is dopamine the other thing it secretes is dopamine the other thing it secretes is dopamine which is kind of like a feel-good which is kind of like a feel-good which is kind of like a feel-good hormone it hormone it hormone it it really um it really um it really um it really is to help with motivation uh it really is to help with motivation uh it really is to help with motivation uh dopamine is a reward chemical like you dopamine is a reward chemical like you dopamine is a reward chemical like you know when you see a know when you see a know when you see a snickers ice cream like yeah you know snickers ice cream like yeah you know snickers ice cream like yeah you know what do you what do you what do you you know what do you think when you you know what do you think when you you know what do you think when you you're motivated to go i want to touch you're motivated to go i want to touch you're motivated to go i want to touch it and get it it and get it it and get it and then after you and then after you and then after you eat it you get that kind of oh yeah yeah eat it you get that kind of oh yeah yeah eat it you get that kind of oh yeah yeah that's dopamine that comes before that's dopamine that comes before that's dopamine that comes before feeling like a fat piece of [ __ ] feeling like a fat piece of [ __ ] feeling like a fat piece of [ __ ] well right but the initial dopamine hit well right but the initial dopamine hit well right but the initial dopamine hit is what keeps people going real good and is what keeps people going real good and is what keeps people going real good and oh by the way with obesity that whole oh by the way with obesity that whole oh by the way with obesity that whole system is dysregulated so people are
38:00system is dysregulated so people are system is dysregulated so people are needing more and more to get that same needing more and more to get that same needing more and more to get that same hit of dopamine right hit of dopamine right hit of dopamine right so you know kind of tying it into other so you know kind of tying it into other so you know kind of tying it into other things too but there's a big increase in things too but there's a big increase in things too but there's a big increase in dopamine as well too for this deliberate dopamine as well too for this deliberate dopamine as well too for this deliberate cold exposure cold exposure cold exposure what's interesting what's interesting what's interesting is is is you get the dopamine increase if you you get the dopamine increase if you you get the dopamine increase if you know you're going to do this on purpose know you're going to do this on purpose know you're going to do this on purpose you don't get the dopamine if you fall you don't get the dopamine if you fall you don't get the dopamine if you fall overboard in the overboard in the overboard in the right yeah so there's something about right yeah so there's something about right yeah so there's something about the intention that the intention that the intention that determines whether you get that dopamine determines whether you get that dopamine determines whether you get that dopamine or not so i know it's been talked about or not so i know it's been talked about or not so i know it's been talked about that exercise can help people with that exercise can help people with that exercise can help people with fighting depression big time fighting depression big time fighting depression big time and and and you know if you're trying to and you know if you're trying to and you know if you're trying to overcome some overcome some overcome some stuff like that stuff like that stuff like that that you know a lot of people said are that you know a lot of people said are that you know a lot of people said are you working out how's your sleep like a you working out how's your sleep like a you working out how's your sleep like a lot of that kind of stuff lot of that kind of stuff lot of that kind of stuff if they were trying to self-diagnose or if they were trying to self-diagnose or if they were trying to self-diagnose or fix without getting you know external fix without getting you know external fix without getting you know external help you know therapy so so on so forth help you know therapy so so on so forth help you know therapy so so on so forth yeah would you say that you know you're
39:00yeah would you say that you know you're yeah would you say that you know you're not obviously it's not medical advice not obviously it's not medical advice not obviously it's not medical advice but but would it be a good idea to dabble with would it be a good idea to dabble with would it be a good idea to dabble with this your own culture absolutely this your own culture absolutely this your own culture absolutely absolutely and this is something that is absolutely and this is something that is absolutely and this is something that is not as dangerous to do as opposed to not as dangerous to do as opposed to not as dangerous to do as opposed to other things like you know there are other things like you know there are other things like you know there are things that carrie helps her patients things that carrie helps her patients things that carrie helps her patients with if they don't want to be on ssris with if they don't want to be on ssris with if they don't want to be on ssris so so she will prescribe some ssris to someone she will prescribe some ssris to someone she will prescribe some ssris to someone um sure but also people that don't she um sure but also people that don't she um sure but also people that don't she like 5htp and other things like that like 5htp and other things like that like 5htp and other things like that where if you start dabbling with that where if you start dabbling with that where if you start dabbling with that kind of stuff on your own yeah it may kind of stuff on your own yeah it may kind of stuff on your own yeah it may not be good for you right where this not be good for you right where this not be good for you right where this really the risk is super low and there really the risk is super low and there really the risk is super low and there is a potential reward to it so you know is a potential reward to it so you know is a potential reward to it so you know if some it's much safer as long as you if some it's much safer as long as you if some it's much safer as long as you don't have like a pre-existing don't have like a pre-existing don't have like a pre-existing heart condition like any arrhythmia or heart condition like any arrhythmia or heart condition like any arrhythmia or something where that something where that something where that that rapid cold that rapid cold that rapid cold could kind of you know could kind of you know could kind of you know set off an arrhythmia and and some set off an arrhythmia and and some set off an arrhythmia and and some people that are predisposed but it's people that are predisposed but it's people that are predisposed but it's pretty darn safe especially if you start pretty darn safe especially if you start pretty darn safe especially if you start out slowly which we'll talk about here out slowly which we'll talk about here out slowly which we'll talk about here which most people i assume would because
40:00which most people i assume would because which most people i assume would because it's not easy there's always those it's not easy there's always those it's not easy there's always those people that are like hey bro i'm just people that are like hey bro i'm just people that are like hey bro i'm just gonna go right into that you know gonna go right into that you know gonna go right into that you know and those are the yeah they usually and those are the yeah they usually and those are the yeah they usually don't last right yeah don't last right yeah don't last right yeah right what'd you say right what'd you say right what'd you say oh i thought you just i thought you oh i thought you just i thought you oh i thought you just i thought you just said something under your breath no just said something under your breath no just said something under your breath no i think there was a flying around i think there was a flying around i think there was a flying around okay okay so um so um norepinephrine dopamine that initial um norepinephrine dopamine that initial um norepinephrine dopamine that initial um and it's fairly significant up to three and it's fairly significant up to three and it's fairly significant up to three to five times the resting amount to five times the resting amount to five times the resting amount um if you get a norepinephrine and um if you get a norepinephrine and um if you get a norepinephrine and dopamine after these cold exposures dopamine after these cold exposures dopamine after these cold exposures now for our community one of the biggest now for our community one of the biggest now for our community one of the biggest things it does it's super interesting things it does it's super interesting things it does it's super interesting is that is that is that if you think about what we're doing when if you think about what we're doing when if you think about what we're doing when we're getting in the cold you know you we're getting in the cold you know you we're getting in the cold you know you get that big rush of adrenaline and the get that big rush of adrenaline and the get that big rush of adrenaline and the whole nine yards the flight or fight whole nine yards the flight or fight whole nine yards the flight or fight system goes real high but afterwards you system goes real high but afterwards you system goes real high but afterwards you get this big rebound of that get this big rebound of that get this big rebound of that parasympathetic you know that vagus parasympathetic you know that vagus parasympathetic you know that vagus nerve that we talked about before like nerve that we talked about before like nerve that we talked about before like the thing that helps rest and
41:00the thing that helps rest and the thing that helps rest and the relaxation you know the whole the the relaxation you know the whole the the relaxation you know the whole the opposite of the flight or fight that opposite of the flight or fight that opposite of the flight or fight that seems to happen seems to happen seems to happen uh fairly quickly and that is a key uh fairly quickly and that is a key uh fairly quickly and that is a key point in recovery from let's say we just point in recovery from let's say we just point in recovery from let's say we just did a real hard like did a real hard like did a real hard like i can tell you monday and thursday i had i can tell you monday and thursday i had i can tell you monday and thursday i had a i had pretty hard training a i had pretty hard training a i had pretty hard training had some hard rolls and the next morning had some hard rolls and the next morning had some hard rolls and the next morning i still feel a little kind of jacked up i still feel a little kind of jacked up i still feel a little kind of jacked up a little bit a little bit a little bit and if you remember from our episode on and if you remember from our episode on and if you remember from our episode on stress there are some ways we could tell stress there are some ways we could tell stress there are some ways we could tell if our nervous system was kind of ready if our nervous system was kind of ready if our nervous system was kind of ready you know one of them was heart rate you know one of them was heart rate you know one of them was heart rate variability and i was like well you know variability and i was like well you know variability and i was like well you know that's it's kind of hard to measure that's it's kind of hard to measure that's it's kind of hard to measure accurately accurately accurately but that grip strength that whole nine but that grip strength that whole nine but that grip strength that whole nine yards right yards right yards right that has to do with the level of the that has to do with the level of the that has to do with the level of the sympathetic nervous system that is still sympathetic nervous system that is still sympathetic nervous system that is still lingering from your lingering from your lingering from your training training if we can get the parasympathetic to if we can get the parasympathetic to if we can get the parasympathetic to come on faster and prepare you better come on faster and prepare you better come on faster and prepare you better for your next session in other words for your next session in other words for your next session in other words you'll you'll recover faster and you you'll you'll recover faster and you you'll you'll recover faster and you still won't be hanging on to the after
42:00still won't be hanging on to the after still won't be hanging on to the after effects of that last workout effects of that last workout effects of that last workout so that is one of the biggest promises i so that is one of the biggest promises i so that is one of the biggest promises i think um think um think um that i think has helped me too that i think has helped me too that i think has helped me too especially for instance if i you know especially for instance if i you know especially for instance if i you know let's say i had um let's say i had um let's say i had um like even yesterday um i had a couple like even yesterday um i had a couple like even yesterday um i had a couple hard hard rounds yesterday too and i was hard hard rounds yesterday too and i was hard hard rounds yesterday too and i was feeling feeling feeling kind of beat up kind of beat up kind of beat up and this morning i did a cold i did a and this morning i did a cold i did a and this morning i did a cold i did a cold exposure and i you know cold exposure and i you know cold exposure and i you know and you know i know it's just anecdotal and you know i know it's just anecdotal and you know i know it's just anecdotal but you know i feel a lot better yeah so but you know i feel a lot better yeah so but you know i feel a lot better yeah so for our community it's something we for our community it's something we for our community it's something we could really look into as far as let's could really look into as far as let's could really look into as far as let's say someone is like having problems like say someone is like having problems like say someone is like having problems like man i'm just with my with everything man i'm just with my with everything man i'm just with my with everything going on i just feel like i can only going on i just feel like i can only going on i just feel like i can only train two days a week train two days a week train two days a week and maybe if they started slowly adding and maybe if they started slowly adding and maybe if they started slowly adding some of the stuff in it may help them some of the stuff in it may help them some of the stuff in it may help them be more be ready for another training be more be ready for another training be more be ready for another training session a little quicker what about the session a little quicker what about the session a little quicker what about the person that they don't do jiu jitsu they person that they don't do jiu jitsu they person that they don't do jiu jitsu they you know so they're not getting these you know so they're not getting these you know so they're not getting these super intense training sessions and super intense training sessions and super intense training sessions and maybe they work out maybe they don't
43:00maybe they work out maybe they don't maybe they work out maybe they don't maybe it's just a mom and maybe it's just a mom and maybe it's just a mom and she listens to this podcast for she listens to this podcast for she listens to this podcast for health benefits and information health benefits and information health benefits and information or spouses or something like that or spouses or something like that or spouses or something like that um what about them is um what about them is um what about them is are they going to be able to get a are they going to be able to get a are they going to be able to get a noticeable benefit yep because noticeable benefit yep because noticeable benefit yep because specifically um they've actually studied specifically um they've actually studied specifically um they've actually studied this a lot in endurance athletes um this a lot in endurance athletes um this a lot in endurance athletes um people that let's say that people like people that let's say that people like people that let's say that people like just to do just to do just to do let's say they want to do i'm sorry i let's say they want to do i'm sorry i let's say they want to do i'm sorry i was messing with peloton but there's was messing with peloton but there's was messing with peloton but there's nothing wrong with peloton that's what nothing wrong with peloton that's what nothing wrong with peloton that's what you're doing like some long sustained you're doing like some long sustained you're doing like some long sustained cardio cardio cardio you can it actually can help recover and you can it actually can help recover and you can it actually can help recover and there's some evidence that shows it there's some evidence that shows it there's some evidence that shows it actually helps um with that onset of actually helps um with that onset of actually helps um with that onset of delayed onset muscle soreness a little delayed onset muscle soreness a little delayed onset muscle soreness a little bit too bit too bit too um so is that a lactic acid buildup no um so is that a lactic acid buildup no um so is that a lactic acid buildup no why are you no it's not okay why are you no it's not okay why are you no it's not okay i know you're trying to you're trying to i know you're trying to you're trying to i know you're trying to you're trying to push my button aren't you push my button aren't you push my button aren't you maybe maybe maybe don't we'll do that because what's going to happen is i'm going to what's going to happen is i'm going to do a whole episode on lactic acid you're
44:00do a whole episode on lactic acid you're do a whole episode on lactic acid you're going to want to stick a sharp stick in going to want to stick a sharp stick in going to want to stick a sharp stick in your eye because it's going to be so your eye because it's going to be so your eye because it's going to be so horrific i'm ready for it yeah but we horrific i'm ready for it yeah but we horrific i'm ready for it yeah but we probably would get like these probably would get like these probably would get like these people just unsubscribe probably at that people just unsubscribe probably at that people just unsubscribe probably at that well you're stuttering now so i can tell well you're stuttering now so i can tell well you're stuttering now so i can tell you're upset i am upset you got me it you're upset i am upset you got me it you're upset i am upset you got me it doesn't help with my speech impediment doesn't help with my speech impediment doesn't help with my speech impediment anyway anyway anyway make me self-conscious too yeah i'm make me self-conscious too yeah i'm make me self-conscious too yeah i'm sorry sorry sorry you sound good thank you you sound good thank you you sound good thank you i still have the aftertaste of that i still have the aftertaste of that i still have the aftertaste of that amazing amazing snickers i'm still drooling a little bit snickers i'm still drooling a little bit snickers i'm still drooling a little bit smell it on your breath it makes me want smell it on your breath it makes me want smell it on your breath it makes me want to kiss you oh well you know i feel like to kiss you oh well you know i feel like to kiss you oh well you know i feel like bill's you could do you could bend bill's you could do you could bend bill's you could do you could bend like your blood sugars like your blood sugars like your blood sugars a little bit dropping a little bit you a little bit dropping a little bit you a little bit dropping a little bit you feel like it i'm diving are you where's feel like it i'm diving are you where's feel like it i'm diving are you where's some water uh usually you have a bang i some water uh usually you have a bang i some water uh usually you have a bang i know i didn't bring one he drank a red know i didn't bring one he drank a red know i didn't bring one he drank a red bull on the way here so if you're bull on the way here so if you're bull on the way here so if you're relying on me to carry this thing yeah relying on me to carry this thing yeah relying on me to carry this thing yeah we're in big trouble okay i just my eyes we're in big trouble okay i just my eyes we're in big trouble okay i just my eyes might get a little glassy because i'm might get a little glassy because i'm might get a little glassy because i'm water or i'm yawning water or i'm yawning water or i'm yawning which isn't
45:00which isn't which isn't doesn't indicate anything on the podcast doesn't indicate anything on the podcast doesn't indicate anything on the podcast it's just it's just it's just i'm literally dying of diabetes okay i'm literally dying of diabetes okay i'm literally dying of diabetes okay fair enough fair enough fair enough so so anyway for um anyway for um anyway for um but but don't worry i got questions chris great so actual am i gonna be like a corpse so actual am i gonna be like a corpse over here apparently over here apparently over here apparently basically apparently okay so basically apparently okay so basically apparently okay so but that's kind of an interesting thing but that's kind of an interesting thing but that's kind of an interesting thing that i'm playing with right now about um that i'm playing with right now about um that i'm playing with right now about um getting that parasympathetic back getting that parasympathetic back getting that parasympathetic back quicker to help with recovery and get quicker to help with recovery and get quicker to help with recovery and get ready for our next session is that the ready for our next session is that the ready for our next session is that the main thing that's going on when we are main thing that's going on when we are main thing that's going on when we are feeling taxed where we had a once again feeling taxed where we had a once again feeling taxed where we had a once again maybe they're not a jujitsu person and maybe they're not a jujitsu person and maybe they're not a jujitsu person and uh they just uh they just uh they just it's a police officer yeah you know they it's a police officer yeah you know they it's a police officer yeah you know they but their stress cup was real full but their stress cup was real full but their stress cup was real full because they just had like we have a because they just had like we have a because they just had like we have a sheriff training partner that sheriff training partner that sheriff training partner that he's had to do he's had to do he's had to do like back-to-back 16-hour days and he's like back-to-back 16-hour days and he's like back-to-back 16-hour days and he's a graveyard yeah i know horrific uh so
46:00a graveyard yeah i know horrific uh so a graveyard yeah i know horrific uh so someone like that to help that reset someone like that to help that reset someone like that to help that reset yeah and you gotta be careful with that yeah and you gotta be careful with that yeah and you gotta be careful with that though too because this is still a though too because this is still a though too because this is still a stressor and it can also add to your stressor and it can also add to your stressor and it can also add to your stress cup stress cup stress cup so it's the dose you really have to so it's the dose you really have to so it's the dose you really have to watch in someone like that so don't go watch in someone like that so don't go watch in someone like that so don't go like like like super hard no because it can actually go super hard no because it can actually go super hard no because it can actually go the wrong way because even something the wrong way because even something the wrong way because even something good remember hormesis depends on the good remember hormesis depends on the good remember hormesis depends on the dose at any given time dose at any given time dose at any given time and if we go you know going back to that and if we go you know going back to that and if we go you know going back to that stress cup episode that allostasis stress cup episode that allostasis stress cup episode that allostasis relies on you not overfilling it to get relies on you not overfilling it to get relies on you not overfilling it to get a positive adaptation to whatever a positive adaptation to whatever a positive adaptation to whatever stressor stressor stressor you can't be overflowing that constantly you can't be overflowing that constantly you can't be overflowing that constantly so if you're having crappy sleep ton of so if you're having crappy sleep ton of so if you're having crappy sleep ton of stress and then you go and try like i'm stress and then you go and try like i'm stress and then you go and try like i'm going to do 20 minutes in the cold going to do 20 minutes in the cold going to do 20 minutes in the cold plunge yeah that's too much right and so plunge yeah that's too much right and so plunge yeah that's too much right and so you'll probably have to and we'll talk you'll probably have to and we'll talk you'll probably have to and we'll talk about that too that's a great question about that too that's a great question about that too that's a great question because we'll have to dose that a little because we'll have to dose that a little because we'll have to dose that a little different because i do have a question different because i do have a question different because i do have a question about uh about uh about uh frequency but we can i guess we can yeah frequency but we can i guess we can yeah frequency but we can i guess we can yeah we will we'll talk about that too but um we will we'll talk about that too but um we will we'll talk about that too but um that's a that's a great point though that's a that's a great point though that's a that's a great point though because um
47:00because um because um it they're so i'm gonna talk about some it they're so i'm gonna talk about some it they're so i'm gonna talk about some other benefits from people that don't other benefits from people that don't other benefits from people that don't necessarily train jiu-jitsu okay okay necessarily train jiu-jitsu okay okay necessarily train jiu-jitsu okay okay here's what do you what do you have here's what do you what do you have here's what do you what do you have though yeah oh i was just gonna say um i though yeah oh i was just gonna say um i though yeah oh i was just gonna say um i remember chris you said that when it remember chris you said that when it remember chris you said that when it comes to comes to comes to the cold exposure because it is a the cold exposure because it is a the cold exposure because it is a stressor you don't necessarily do it on stressor you don't necessarily do it on stressor you don't necessarily do it on days that you train like you'll do it on days that you train like you'll do it on days that you train like you'll do it on days you don't train days you don't train days you don't train jiu-jitsu yeah jiu-jitsu yeah jiu-jitsu yeah yeah like today i did a mobility yeah like today i did a mobility yeah like today i did a mobility strength workout but it wasn't super strength workout but it wasn't super strength workout but it wasn't super super taxing um super taxing um super taxing um and so you just kind of have to play and so you just kind of have to play and so you just kind of have to play with that and know where you are day to with that and know where you are day to with that and know where you are day to day like if i had a bad night of sleep day like if i had a bad night of sleep day like if i had a bad night of sleep like a real bad night of sleep last like a real bad night of sleep last like a real bad night of sleep last night night night um you wouldn't have kicked the morning um you wouldn't have kicked the morning um you wouldn't have kicked the morning off with a cold plunge or very brief or off with a cold plunge or very brief or off with a cold plunge or very brief or something right yeah i would have done something right yeah i would have done something right yeah i would have done it um so use day to day you kind of it um so use day to day you kind of it um so use day to day you kind of that's why that's so important i keep that's why that's so important i keep that's why that's so important i keep harping on that episode and i even said harping on that episode and i even said harping on that episode and i even said during that episode it's something we're during that episode it's something we're during that episode it's something we're going to be coming back to but that's going to be coming back to but that's going to be coming back to but that's kind of a really important um kind of a really important um kind of a really important um concept it can affect your like immune concept it can affect your like immune concept it can affect your like immune system yeah and make you more likely to
48:00system yeah and make you more likely to system yeah and make you more likely to get sick or get sick or get sick or well for sure last time i got the well for sure last time i got the well for sure last time i got the voldemort voldemort voldemort um um i i i was was was immunodepressed from i think immunodepressed from i think immunodepressed from i think overtraining overtraining overtraining because you know and and it hit me hard because you know and and it hit me hard because you know and and it hit me hard because of that where before it was like because of that where before it was like because of that where before it was like barely cold right barely cold right barely cold right so yeah that's exactly right and so you so yeah that's exactly right and so you so yeah that's exactly right and so you got to be careful with it got to be careful with it got to be careful with it now now now for those of us that and this this for those of us that and this this for those of us that and this this applies to us too but people that aren't applies to us too but people that aren't applies to us too but people that aren't and let's say you have some medical and let's say you have some medical and let's say you have some medical problems let's say you have a little problems let's say you have a little problems let's say you have a little insulin resistance or pre-diabetic or insulin resistance or pre-diabetic or insulin resistance or pre-diabetic or even type 2 diabetic this does some really interesting things this does some really interesting things to fat to fat to fat so so most of the fat we see that we store most of the fat we see that we store most of the fat we see that we store this what we call subcutaneous in which this what we call subcutaneous in which this what we call subcutaneous in which is right underneath the skin like kind is right underneath the skin like kind is right underneath the skin like kind of the love handles thing of the love handles thing of the love handles thing and women and women and women tend to get that more in their thighs tend to get that more in their thighs tend to get that more in their thighs um that's the subcutaneous fat and then um that's the subcutaneous fat and then um that's the subcutaneous fat and then also also also the fat around our organs also known as
49:00the fat around our organs also known as the fat around our organs also known as visceral fat visceral fat visceral fat those are both classified on something those are both classified on something those are both classified on something called white adipose tissue or white fat called white adipose tissue or white fat called white adipose tissue or white fat okay and it's just how it looks under a okay and it's just how it looks under a okay and it's just how it looks under a microscope it looks like these big fat microscope it looks like these big fat microscope it looks like these big fat droplets the cells actually look white droplets the cells actually look white droplets the cells actually look white okay okay okay okay when you when you when you there and there's other types of fat there and there's other types of fat there and there's other types of fat called brown fat have you guys heard called brown fat have you guys heard called brown fat have you guys heard about that yeah yeah babies tend to have about that yeah yeah babies tend to have about that yeah yeah babies tend to have a lot of brown fat and little kids do a lot of brown fat and little kids do a lot of brown fat and little kids do too too too because they are because they are because they are you may have noticed this we watch a you may have noticed this we watch a you may have noticed this we watch a young kid they're unable to shiver young kid they're unable to shiver young kid they're unable to shiver so kids aren't able to shiver until a so kids aren't able to shiver until a so kids aren't able to shiver until a certain age you know like i don't know certain age you know like i don't know certain age you know like i don't know i don't know the exact age but probably i don't know the exact age but probably i don't know the exact age but probably you know three or four you know three or four you know three or four you see kids running around the winter you see kids running around the winter you see kids running around the winter time they're like i'm fine yeah yeah time they're like i'm fine yeah yeah time they're like i'm fine yeah yeah they have more brown fat and we're going they have more brown fat and we're going they have more brown fat and we're going to talk about the differences of that to talk about the differences of that to talk about the differences of that and there's an in-between one called and there's an in-between one called and there's an in-between one called beige fat so there's like three beige fat so there's like three beige fat so there's like three different types of fat we're going to different types of fat we're going to different types of fat we're going to talk about here and they're very talk about here and they're very talk about here and they're very different where the white fat that is different where the white fat that is different where the white fat that is stored under our tissues and in our next
50:00stored under our tissues and in our next stored under our tissues and in our next our organs is pretty much there as our organs is pretty much there as our organs is pretty much there as excess energy reserves right okay during excess energy reserves right okay during excess energy reserves right okay during starvation or you know when we're not starvation or you know when we're not starvation or you know when we're not we're not eating as much calories the we're not eating as much calories the we're not eating as much calories the body will start pulling some of that fat body will start pulling some of that fat body will start pulling some of that fat off to use his energy off to use his energy off to use his energy um um which you know many of us that don't which you know many of us that don't which you know many of us that don't exercise enough and and eat to a point exercise enough and and eat to a point exercise enough and and eat to a point where we're just kind of the body's like where we're just kind of the body's like where we're just kind of the body's like okay i gotta get rid of this somewhere okay i gotta get rid of this somewhere okay i gotta get rid of this somewhere so i gotta store it so i gotta store it so i gotta store it many of us are never many of us are never many of us are never tapping into that tapping into that tapping into that now now the brown fat's a little different the brown fat's a little different the brown fat's a little different the brown fat in babies and kids and by the brown fat in babies and kids and by the brown fat in babies and kids and by the way now we know that adults still the way now we know that adults still the way now we know that adults still retain a little bit of it is used retain a little bit of it is used retain a little bit of it is used primarily for heat generation primarily for heat generation primarily for heat generation so without getting super crazy into so without getting super crazy into so without getting super crazy into biochemistry biochemistry biochemistry if i was going to for energy production if i was going to for energy production if i was going to for energy production if i was let's say i didn't eat for a if i was let's say i didn't eat for a if i was let's say i didn't eat for a couple days couple days couple days my body is going to start pulling my body is going to start pulling my body is going to start pulling fatty acids from that white fat fatty acids from that white fat fatty acids from that white fat taking them through the mitochondria the
51:00taking them through the mitochondria the taking them through the mitochondria the powerhouses of the cell and use it to powerhouses of the cell and use it to powerhouses of the cell and use it to make atp which is our energy right to make atp which is our energy right to make atp which is our energy right to power our body and all those things it power our body and all those things it power our body and all those things it needs to do needs to do needs to do whereas whereas whereas brown fat and to some extent beige fat brown fat and to some extent beige fat brown fat and to some extent beige fat those fatty acids are not used to those fatty acids are not used to those fatty acids are not used to generate atp generate atp generate atp they're what's called their uncoupled they're what's called their uncoupled they're what's called their uncoupled from the system from the system from the system so they go down a different pathway and so they go down a different pathway and so they go down a different pathway and they're used to generate heat they're used to generate heat they're used to generate heat so you can see how that would be really so you can see how that would be really so you can see how that would be really interesting if we could make people that interesting if we could make people that interesting if we could make people that have lots of the white adipose tissue if have lots of the white adipose tissue if have lots of the white adipose tissue if we could somehow change that into a type we could somehow change that into a type we could somehow change that into a type of fat that is usually using to burn of fat that is usually using to burn of fat that is usually using to burn heat heat heat you could theoretically start shrinking you could theoretically start shrinking you could theoretically start shrinking some of your fat stores some of your fat stores some of your fat stores because because it's not even tied into your energy it's not even tied into your energy it's not even tied into your energy production it's just tied into production it's just tied into production it's just tied into generating heat and the way to do that generating heat and the way to do that generating heat and the way to do that is to get yourself adapted and make your is to get yourself adapted and make your is to get yourself adapted and make your body adapt to frequent cold exposure body adapt to frequent cold exposure body adapt to frequent cold exposure makes sense
52:00so two types of heat generation in the body two types of heat generation in the body two types of heat generation in the body one is due to shivering we've all one is due to shivering we've all one is due to shivering we've all shivered right yeah when you get that shivered right yeah when you get that shivered right yeah when you get that uncontrollable emergency reaction that's uncontrollable emergency reaction that's uncontrollable emergency reaction that's right so the muscles contracting rules right so the muscles contracting rules right so the muscles contracting rules it's trying to generate heat that way it's trying to generate heat that way it's trying to generate heat that way it's called shivering thermogenesis it's called shivering thermogenesis it's called shivering thermogenesis thermo just means heat genesis means thermo just means heat genesis means thermo just means heat genesis means make okay shivering making heat make okay shivering making heat make okay shivering making heat non-shivering thermogenesis is what non-shivering thermogenesis is what non-shivering thermogenesis is what we're talking about with this brown fat we're talking about with this brown fat we're talking about with this brown fat it's just creating heat due to the it's just creating heat due to the it's just creating heat due to the nature of the fat itself it's not used nature of the fat itself it's not used nature of the fat itself it's not used for energy production it's used for heat for energy production it's used for heat for energy production it's used for heat production so production so production so the way to the way to do that the way to the way to do that the way to the way to do that if you get into cold if you get into cold if you get into cold often enough to the often enough to the often enough to the proper dose meaning the intensity and proper dose meaning the intensity and proper dose meaning the intensity and the duration the duration the duration your body's like oh man your body's like oh man your body's like oh man this knucklehead's getting into some this knucklehead's getting into some this knucklehead's getting into some cold environments cold environments cold environments i got to do something to adapt via i got to do something to adapt via i got to do something to adapt via allostasis right stability through allostasis right stability through allostasis right stability through change change change so i've got to get it i've got to start so i've got to get it i've got to start so i've got to get it i've got to start changing some of this white fat to
53:00changing some of this white fat to changing some of this white fat to what's called beige fat and we know this what's called beige fat and we know this what's called beige fat and we know this is happening beige fat is happening beige fat is happening beige fat is in between the brown and the white is in between the brown and the white is in between the brown and the white but it still has some of the properties but it still has some of the properties but it still has some of the properties of the brown where it can use use that of the brown where it can use use that of the brown where it can use use that fat to make heat okay does that make fat to make heat okay does that make fat to make heat okay does that make sense so far yeah so it's a mix between sense so far yeah so it's a mix between sense so far yeah so it's a mix between white and black yeah and the reason why white and black yeah and the reason why white and black yeah and the reason why it changes color it changes color it changes color is because what we're seeing under the is because what we're seeing under the is because what we're seeing under the microscope is increased mitochondria microscope is increased mitochondria microscope is increased mitochondria okay so beige fat has more mitochondria okay so beige fat has more mitochondria okay so beige fat has more mitochondria those power cells than than the white those power cells than than the white those power cells than than the white fat and brown fat has even more fat and brown fat has even more fat and brown fat has even more like for instance bears have a ton of like for instance bears have a ton of like for instance bears have a ton of brown fat that they use during brown fat that they use during brown fat that they use during hibernation in the wintertime what about hibernation in the wintertime what about hibernation in the wintertime what about like seals and stuff exactly like seals and stuff exactly like seals and stuff exactly so they have adaptations to living in so they have adaptations to living in so they have adaptations to living in those environments and we can to an those environments and we can to an those environments and we can to an extent do some of the same things we're extent do some of the same things we're extent do some of the same things we're finding out finding out finding out by by by by consistent deliberate cold exposure by consistent deliberate cold exposure by consistent deliberate cold exposure and we find that and we find that and we find that the little bit of brown fat that we the little bit of brown fat that we the little bit of brown fat that we retained from childhood is more active retained from childhood is more active retained from childhood is more active with cold exposure and some of the white
54:00with cold exposure and some of the white with cold exposure and some of the white fat we have is being changed into so fat we have is being changed into so fat we have is being changed into so quote unquote beige fat that is used quote unquote beige fat that is used quote unquote beige fat that is used more for heat production more for heat production more for heat production so the theory is if you keep doing this so the theory is if you keep doing this so the theory is if you keep doing this you then have a source of fat that is you then have a source of fat that is you then have a source of fat that is not just sitting there on your side for not just sitting there on your side for not just sitting there on your side for just waiting to be used for energy just waiting to be used for energy just waiting to be used for energy it's like the body's like oh gosh we got it's like the body's like oh gosh we got it's like the body's like oh gosh we got to generate more heat which increases to generate more heat which increases to generate more heat which increases your metabolism over time right and so a your metabolism over time right and so a your metabolism over time right and so a lot of people are looking at that um you lot of people are looking at that um you lot of people are looking at that um you know especially someone's obese and know especially someone's obese and know especially someone's obese and insulin resistant because the cold also insulin resistant because the cold also insulin resistant because the cold also the process of this browning of fat also the process of this browning of fat also the process of this browning of fat also increases your insulin increases your insulin increases your insulin sensitivity uh sensitivity uh sensitivity uh increases your glucose uptake has a lot increases your glucose uptake has a lot increases your glucose uptake has a lot of metabolically positive effects too so of metabolically positive effects too so of metabolically positive effects too so bill let's say let's say we have a bill let's say let's say we have a bill let's say let's say we have a relative that's pre-diabetic relative that's pre-diabetic relative that's pre-diabetic and they're like okay i'm making some and they're like okay i'm making some and they're like okay i'm making some i'm exercising more now i'm really i'm exercising more now i'm really i'm exercising more now i'm really watching my diet something you can also watching my diet something you can also watching my diet something you can also help them with it's like hey if you help them with it's like hey if you help them with it's like hey if you you want to do this deliberate cold you want to do this deliberate cold you want to do this deliberate cold exposure it could help you even more exposure it could help you even more exposure it could help you even more so it can help some of the fat that you
55:00so it can help some of the fat that you so it can help some of the fat that you have turn into more of a metabolically have turn into more of a metabolically have turn into more of a metabolically active fat to produce heat and also active fat to produce heat and also active fat to produce heat and also increase your insulin sensitivity and increase your insulin sensitivity and increase your insulin sensitivity and your ability to take glucose from the your ability to take glucose from the your ability to take glucose from the bloodstream um what about my bloodstream um what about my bloodstream um what about my pre-diabetic friend pre-diabetic friend pre-diabetic friend family member yep also has like some family member yep also has like some family member yep also has like some joint joint joint maybe like shoulder issues perfect like maybe like shoulder issues perfect like maybe like shoulder issues perfect like that is it is there going to be any that is it is there going to be any that is it is there going to be any benefit benefit benefit so what we've also seen and they've had so what we've also seen and they've had so what we've also seen and they've had some studies with people with rheumatoid some studies with people with rheumatoid some studies with people with rheumatoid arthritis which is a really destructive arthritis which is a really destructive arthritis which is a really destructive type of autoimmune arthritis we've type of autoimmune arthritis we've type of autoimmune arthritis we've actually seen a decrease in inflammation actually seen a decrease in inflammation actually seen a decrease in inflammation in general cuticle exposure in general cuticle exposure in general cuticle exposure okay okay and it has to do with not the direct and it has to do with not the direct and it has to do with not the direct effect of the cold it's the systemic effect of the cold it's the systemic effect of the cold it's the systemic effect of decreasing inflammation in the effect of decreasing inflammation in the effect of decreasing inflammation in the body it's pretty neat it's not like it's body it's pretty neat it's not like it's body it's pretty neat it's not like it's not like the same thing like putting ice not like the same thing like putting ice not like the same thing like putting ice on europe this is a physiologic on europe this is a physiologic on europe this is a physiologic reduction in in reduction in in reduction in in inflammation so with that example inflammation so with that example inflammation so with that example can we talk or can we talk or can we talk or not yet maybe i don't know can we talk not yet maybe i don't know can we talk not yet maybe i don't know can we talk about getting started yep which we have
56:00about getting started yep which we have about getting started yep which we have done before but let's go back done before but let's go back done before but let's go back and that's where i have an outline to and that's where i have an outline to and that's where i have an outline to keep this organized here otherwise i'd keep this organized here otherwise i'd keep this organized here otherwise i'd be all over the place more so than i be all over the place more so than i be all over the place more so than i already am yeah yeah but yeah um we'll already am yeah yeah but yeah um we'll already am yeah yeah but yeah um we'll get into that though we are going to get get into that though we are going to get get into that though we are going to get into that so so the next thing you know into that so so the next thing you know into that so so the next thing you know with all these kind of benefits we're with all these kind of benefits we're with all these kind of benefits we're seeing here um seeing here um seeing here um you know anti-inflammation you know anti-inflammation you know anti-inflammation increased insulin sensitivity increased insulin sensitivity increased insulin sensitivity more metabolically active fat more metabolically active fat more metabolically active fat increased parasympathetic nervous system increased parasympathetic nervous system increased parasympathetic nervous system for recovery for recovery for recovery increased mood increased focus increased mood increased focus increased mood increased focus all these type of things all these type of things all these type of things due to the effects of this cold due to the effects of this cold due to the effects of this cold now it's like your question okay first now it's like your question okay first now it's like your question okay first of all how cold and how long right which of all how cold and how long right which of all how cold and how long right which is the dose like to your point olivia is the dose like to your point olivia is the dose like to your point olivia you know what is the dose of this we're you know what is the dose of this we're you know what is the dose of this we're doing in a dose is the intensity and the doing in a dose is the intensity and the doing in a dose is the intensity and the duration duration duration so so there's not a good answer for this okay there's not a good answer for this okay there's not a good answer for this okay it depends on if you're brand new to it it depends on if you're brand new to it it depends on if you're brand new to it there has an adaptation period where you there has an adaptation period where you there has an adaptation period where you won't be able to tolerate it like
57:00won't be able to tolerate it like won't be able to tolerate it like someone that has been adapted to it and someone that has been adapted to it and someone that has been adapted to it and how this works is like for instance how this works is like for instance how this works is like for instance some people can't just start out with some people can't just start out with some people can't just start out with getting in a really cold body of water getting in a really cold body of water getting in a really cold body of water they'll start typically to start they'll they'll start typically to start they'll they'll start typically to start they'll start out in the shower right okay and start out in the shower right okay and start out in the shower right okay and let me ask both of you what is your let me ask both of you what is your let me ask both of you what is your general gut level reaction to cold general gut level reaction to cold general gut level reaction to cold exposure do you feel really adverse to exposure do you feel really adverse to exposure do you feel really adverse to it or you know extremely it or you know extremely it or you know extremely i can't even if the shower is not i can't even if the shower is not i can't even if the shower is not borderline burning me right borderline burning me right borderline burning me right i'm not i'm out i'm not i'm out i'm not i'm out yeah well yeah well yeah well how about you olivia how about you olivia how about you olivia i i don't like it um don't like it um don't like it um well i guess it depends on the situation well i guess it depends on the situation well i guess it depends on the situation like if i just got done working out it like if i just got done working out it like if i just got done working out it feels good like feels good like feels good like like a cooler but once it starts getting like a cooler but once it starts getting like a cooler but once it starts getting really cold then i'm like really cold then i'm like really cold then i'm like i just want to i just want to i just want to get out get out get out you know yeah i don't even like the you know yeah i don't even like the you know yeah i don't even like the windows like if i'm gonna like when we windows like if i'm gonna like when we windows like if i'm gonna like when we open the windows when it's real hot in open the windows when it's real hot in open the windows when it's real hot in there i actually prefer how like mo there i actually prefer how like mo there i actually prefer how like mo likes it that brazilian
58:00likes it that brazilian likes it that brazilian humid humid humid like like super warm like i much rather super warm like i much rather super warm like i much rather have that then but have that then but have that then but yeah and that's like and a lot of people yeah and that's like and a lot of people yeah and that's like and a lot of people are like that just like comfort why i are like that just like comfort why i are like that just like comfort why i don't know no but i mean if you had to don't know no but i mean if you had to don't know no but i mean if you had to think about that because you asked think about that because you asked think about that because you asked kerry's had patience kerry's had patience kerry's had patience all right all right all right well i would say for for me i know that well i would say for for me i know that well i would say for for me i know that i struggle already with like keeping i struggle already with like keeping i struggle already with like keeping warm like in my fingers and my toes so warm like in my fingers and my toes so warm like in my fingers and my toes so especially like during the winter time especially like during the winter time especially like during the winter time it they hurt you know it's beautiful i it they hurt you know it's beautiful i it they hurt you know it's beautiful i had not the greatest circulation and so had not the greatest circulation and so had not the greatest circulation and so that's why i don't like she puts her that's why i don't like she puts her that's why i don't like she puts her dead feet on my legs what's interesting dead feet on my legs what's interesting dead feet on my legs what's interesting olivia i have the same problem almost olivia i have the same problem almost olivia i have the same problem almost like a raynaud's phenomenon yeah okay a like a raynaud's phenomenon yeah okay a like a raynaud's phenomenon yeah okay a what it's a it's a thing where you have what it's a it's a thing where you have what it's a it's a thing where you have too much too much too much too much vasoconstriction in your too much vasoconstriction in your too much vasoconstriction in your extremities and sometimes when in air extremities and sometimes when in air extremities and sometimes when in air exposure when it's cold my hands will exposure when it's cold my hands will exposure when it's cold my hands will look purple look purple look purple yeah i could go to the mountains have yeah i could go to the mountains have yeah i could go to the mountains have like wool socks boots everything and my
59:00like wool socks boots everything and my like wool socks boots everything and my feet will feel like i have frostbite feet will feel like i have frostbite feet will feel like i have frostbite right you're dead and i did have right you're dead and i did have right you're dead and i did have frostbite as a kid frostbite as a kid frostbite as a kid what's interesting about cold exposure what's interesting about cold exposure what's interesting about cold exposure part of the hormesis process it actually part of the hormesis process it actually part of the hormesis process it actually will help increase circulation to your will help increase circulation to your will help increase circulation to your extremities afterwards as a rebound extremities afterwards as a rebound extremities afterwards as a rebound effect effect effect so that's something but my point of so that's something but my point of so that's something but my point of asking you those questions is if you had asking you those questions is if you had asking you those questions is if you had like carrie had a you know suggested to like carrie had a you know suggested to like carrie had a you know suggested to a couple patients and it's almost like a couple patients and it's almost like a couple patients and it's almost like you want them to walk the plank or do you want them to walk the plank or do you want them to walk the plank or do something something something yeah yeah have you ever thought about that it's have you ever thought about that it's have you ever thought about that it's like it's just uncomfortable yeah yeah like it's just uncomfortable yeah yeah like it's just uncomfortable yeah yeah but why do we have such an aversion to but why do we have such an aversion to but why do we have such an aversion to it it's just interesting um how that is it it's just interesting um how that is it it's just interesting um how that is and and um you know i i'm not gonna have and and um you know i i'm not gonna have and and um you know i i'm not gonna have carrie on the mic but i'm gonna speak carrie on the mic but i'm gonna speak carrie on the mic but i'm gonna speak for her for her for her i of course you i'ma look over there i of course you i'ma look over there i of course you i'ma look over there when she first when we first got this when she first when we first got this when she first when we first got this cold plunge thing cold plunge thing cold plunge thing you know you weren't too enthused about you know you weren't too enthused about you know you weren't too enthused about it it it well we've tried a few other well we've tried a few other well we've tried a few other right right aspects of it and basically i told you aspects of it and basically i told you aspects of it and basically i told you to [ __ ] off yeah she basically to [ __ ] off yeah she basically to [ __ ] off yeah she basically told me where to go with it
1:00told me where to go with it told me where to go with it but but after you've done this for a period of after you've done this for a period of after you've done this for a period of time time time is there a weird almost craving for it is there a weird almost craving for it is there a weird almost craving for it i definitely know i definitely know i definitely know i need to do it i think that's what pushes me to go i think that's what pushes me to go ahead and continue because of the ahead and continue because of the ahead and continue because of the benefits that i know that's going to benefits that i know that's going to benefits that i know that's going to come down come down come down yeah so basically she's saying that she yeah so basically she's saying that she yeah so basically she's saying that she she knows it's beneficial for her so she knows it's beneficial for her so she knows it's beneficial for her so she's keep doing it she's keep doing it she's keep doing it i almost i almost i almost are have a weird are have a weird are have a weird little little little almost an addiction sometimes because i almost an addiction sometimes because i almost an addiction sometimes because i feel so good afterwards is that similar feel so good afterwards is that similar feel so good afterwards is that similar to to to i was just talking to a couple of the i was just talking to a couple of the i was just talking to a couple of the white belts white belts white belts in the midday class yeah that are about in the midday class yeah that are about in the midday class yeah that are about four months in four months in four months in to oh to training to training okay and to oh to training to training okay and to oh to training to training okay and they are so they're in the thick of they are so they're in the thick of they are so they're in the thick of losing every class losing every class losing every class for most of sparring oh sure of course for most of sparring oh sure of course for most of sparring oh sure of course there's not a lot of wins like like a there's not a lot of wins like like a there's not a lot of wins like like a submission or something which they are submission or something which they are submission or something which they are jeff i saw that baseball bat joke um jeff i saw that baseball bat joke um jeff i saw that baseball bat joke um so
1:01so but they were both saying when they but they were both saying when they but they were both saying when they leave leave leave even though i let's say even though i let's say even though i let's say i put them through the ringer i put them through the ringer i put them through the ringer they leave and they're happy right they leave and they're happy right they leave and they're happy right there's there's they want to come back like they want to come back like they want to come back like it was like cool that they got beat up it was like cool that they got beat up it was like cool that they got beat up or something or something or something it's the same thing right to an extent it's the same thing right to an extent it's the same thing right to an extent but but now they're getting adapted to but but now they're getting adapted to but but now they're getting adapted to that what what is that what what is that that what what is that what what is that that what what is that what what is that uh getting through struggle uh getting through struggle uh getting through struggle it's a dopamine hit it's a dopamine hit it's a dopamine hit right it increases your motivation you right it increases your motivation you right it increases your motivation you feel like you're and you're doing feel like you're and you're doing feel like you're and you're doing they're doing it deliberately to they're doing it deliberately to they're doing it deliberately to themselves yeah right themselves yeah right themselves yeah right so that was kind of the thing i was so that was kind of the thing i was so that was kind of the thing i was saying you get that you get almost that saying you get that you get almost that saying you get that you get almost that you get that big flight or fight you get that big flight or fight you get that big flight or fight response and then afterwards you get response and then afterwards you get response and then afterwards you get this big kind of big dopamine hit the this big kind of big dopamine hit the this big kind of big dopamine hit the norepinephrine you feel euphoria once norepinephrine you feel euphoria once norepinephrine you feel euphoria once you come back to temperature and stuff you come back to temperature and stuff you come back to temperature and stuff like that you're like feeling really like that you're like feeling really like that you're like feeling really good good good and it's the same thing it's just and it's the same thing it's just and it's the same thing it's just interesting i found people will tolerate interesting i found people will tolerate interesting i found people will tolerate they're like oh i'll get in a sauna at they're like oh i'll get in a sauna at they're like oh i'll get in a sauna at 185 degrees but there's no way you're 185 degrees but there's no way you're 185 degrees but there's no way you're getting me in cold getting me in cold getting me in cold i just find that it's interesting yeah
1:02i just find that it's interesting yeah i just find that it's interesting yeah that we have such an aversion to it yeah that we have such an aversion to it yeah that we have such an aversion to it yeah there's something also like like there's something also like like there's something also like like shivering yeah is tiring yeah like your shivering yeah is tiring yeah like your shivering yeah is tiring yeah like your muscles are like muscles are like muscles are like and i that's also uncomfortable like and i that's also uncomfortable like and i that's also uncomfortable like they feel like tight and tense and they feel like tight and tense and they feel like tight and tense and they're you know oh i completely agree they're you know oh i completely agree they're you know oh i completely agree but what is it about that i'm just i'm but what is it about that i'm just i'm but what is it about that i'm just i'm i'm sweating like i could sweat that i'm sweating like i could sweat that i'm sweating like i could sweat that doesn't require me to my muscles to work doesn't require me to my muscles to work doesn't require me to my muscles to work i'm not fatigued necessarily by sweating i'm not fatigued necessarily by sweating i'm not fatigued necessarily by sweating i've always been fascinated by it um i've always been fascinated by it um i've always been fascinated by it um you know you know we're you know i was a winter surfer we're you know i was a winter surfer we're you know i was a winter surfer growing up i mean that's i surfed in the growing up i mean that's i surfed in the growing up i mean that's i surfed in the winter even with the wetsuit i probably winter even with the wetsuit i probably winter even with the wetsuit i probably told you this before we had a told you this before we had a told you this before we had a snowboarder no no talking about surfing snowboarder no no talking about surfing snowboarder no no talking about surfing in the wintertime oh okay in the ocean in the wintertime oh okay in the ocean in the wintertime oh okay in the ocean oh god yeah oh god yeah oh god yeah no i'm not a good snowboarder no i'm not a good snowboarder no i'm not a good snowboarder um really that's weird you surfed but um really that's weird you surfed but um really that's weird you surfed but yeah dude yeah dude yeah dude i don't know okay yeah i don't i don't know okay yeah i don't i don't know okay yeah i don't anyway anyway i can i can play a musical instrument i can i can play a musical instrument i can i can play a musical instrument but you can't dance those hips ain't i but you can't dance those hips ain't i but you can't dance those hips ain't i don't know what it is those hips are don't know what it is those hips are don't know what it is those hips are lying
1:03lying lying carrie says it looks like a seizure so carrie says it looks like a seizure so carrie says it looks like a seizure so and not a good one and not a good one and not a good one so uh but so uh but so uh but anyway anyway i was saying there's an aversion anyway i was saying there's an aversion anyway i was saying there's an aversion anyway but if you get someone almost like you but if you get someone almost like you but if you get someone almost like you you kind of have to get them out start you kind of have to get them out start you kind of have to get them out start them slowly so there's all kinds of them slowly so there's all kinds of them slowly so there's all kinds of protocols if you go to andrew huberman's protocols if you go to andrew huberman's protocols if you go to andrew huberman's site he has a whole protocol that he site he has a whole protocol that he site he has a whole protocol that he likes to get started so does wim hof wim likes to get started so does wim hof wim likes to get started so does wim hof wim hof is another one that's obviously hof is another one that's obviously hof is another one that's obviously world famous because of his cold world famous because of his cold world famous because of his cold exposure exposure exposure and he has some protocols to get started and he has some protocols to get started and he has some protocols to get started too you guys can look up but too you guys can look up but too you guys can look up but i find it i find it i find it get in a warm shower get in a warm shower get in a warm shower and then and then start with 10 seconds and turn it down start with 10 seconds and turn it down start with 10 seconds and turn it down until you feel like you want to get out until you feel like you want to get out until you feel like you want to get out of the mm-hmm and as soon as you feel of the mm-hmm and as soon as you feel of the mm-hmm and as soon as you feel like you want to get out then put it like you want to get out then put it like you want to get out then put it back on to warm back on to warm back on to warm cycle through that a couple times cold cycle through that a couple times cold cycle through that a couple times cold enough where you're like okay nope i enough where you're like okay nope i enough where you're like okay nope i want to get out want to get out want to get out it's that feeling of i want to get out it's that feeling of i want to get out it's that feeling of i want to get out is kind of that's where your temperature is kind of that's where your temperature is kind of that's where your temperature is is okay knowing that you're not going to okay knowing that you're not going to okay knowing that you're not going to hurt yourself or be in danger of
1:04hurt yourself or be in danger of hurt yourself or be in danger of hypothermia but you get that hypothermia but you get that hypothermia but you get that uncomfortable i want to get out feeling uncomfortable i want to get out feeling uncomfortable i want to get out feeling so that's the answer to how cold so that's the answer to how cold so that's the answer to how cold okay okay it's because it's going to okay okay it's because it's going to okay okay it's because it's going to change over time because as you adapt change over time because as you adapt change over time because as you adapt you'll be able to get colder and colder you'll be able to get colder and colder you'll be able to get colder and colder before you get that hey i want to get before you get that hey i want to get before you get that hey i want to get out of here yeah okay oddly our shower out of here yeah okay oddly our shower out of here yeah okay oddly our shower does that for us does that for us does that for us we have this we have this we have this heat pump switch heat pump switch heat pump switch that is failing that is failing that is failing so it'll be hot and then out of nowhere so it'll be hot and then out of nowhere so it'll be hot and then out of nowhere it just drops temperature on you it just drops temperature on you it just drops temperature on you oh my and then so you flick it to the oh my and then so you flick it to the oh my and then so you flick it to the like full heat like yeah you know yeah like full heat like yeah you know yeah like full heat like yeah you know yeah and then out of nowhere it's full heat and then out of nowhere it's full heat and then out of nowhere it's full heat with tankless so it's sort of weird and with tankless so it's sort of weird and with tankless so it's sort of weird and it like it like it like so you're just like shivering out of so you're just like shivering out of so you're just like shivering out of nowhere which obviously i hate yeah and nowhere which obviously i hate yeah and nowhere which obviously i hate yeah and i'll like i'll slap the i'll like i'll slap the i'll like i'll slap the the the the spout because it's one of those you the spout because it's one of those you the spout because it's one of those you can like take it off yeah totally the can like take it off yeah totally the can like take it off yeah totally the undercarriage get away from me undercarriage get away from me undercarriage get away from me i'll slap that [ __ ] because it's so cold yeah and then i because it's so cold yeah and then i feel it start heating up i'm like okay
1:05feel it start heating up i'm like okay feel it start heating up i'm like okay bring it back and it's on me and then it bring it back and it's on me and then it bring it back and it's on me and then it gets i forget that it's on full hot and gets i forget that it's on full hot and gets i forget that it's on full hot and then then then it gets me it gets me it gets me well that's not deliberate cold does well that's not deliberate cold does well that's not deliberate cold does that about five times every shower oh that about five times every shower oh that about five times every shower oh amazing yeah so that's not deliberate amazing yeah so that's not deliberate amazing yeah so that's not deliberate cold exposure then so you wouldn't get cold exposure then so you wouldn't get cold exposure then so you wouldn't get all those dopamine hits that's against all those dopamine hits that's against all those dopamine hits that's against your will right it's actually negative your will right it's actually negative your will right it's actually negative stress it is although when i do i i'm stress it is although when i do i i'm stress it is although when i do i i'm sure being a man you do this as well sure being a man you do this as well sure being a man you do this as well is when i'm waiting for it to heat back is when i'm waiting for it to heat back is when i'm waiting for it to heat back up because i got it like spraying on the up because i got it like spraying on the up because i got it like spraying on the wall basically wall basically wall basically i box up that shower curtain do you do i box up that shower curtain do you do i box up that shower curtain do you do you really oh yeah i think probably you really oh yeah i think probably you really oh yeah i think probably every dude boxes up the shower curtain every dude boxes up the shower curtain every dude boxes up the shower curtain you i have a glass thing you i have a glass thing you i have a glass thing so you just like shadow box no a little so you just like shadow box no a little so you just like shadow box no a little bit you throw a couple in there no you're bullshitting bill walks from the you're bullshitting bill walks from the kitchen to the living room and he's kitchen to the living room and he's kitchen to the living room and he's shadow boxing shadow boxing shadow boxing i have to i i bet 80 percent of dudes i have to i i bet 80 percent of dudes i have to i i bet 80 percent of dudes maybe 90 maybe 90 maybe 90 do that my brother for sure does not
1:06do that my brother for sure does not do that my brother for sure does not your brother definitely does not have your brother definitely does not have your brother definitely does not have you seen me shadow box you seen me shadow box you seen me shadow box okay not even throw a punch okay not even throw a punch okay not even throw a punch like just a nothing nothing you don't do it like you don't do it like you don't do it like like you're waiting for the shower to like you're waiting for the shower to like you're waiting for the shower to warm up and you blow up that that that warm up and you blow up that that that warm up and you blow up that that that bad boy that uh shower curtain no bad boy that uh shower curtain no bad boy that uh shower curtain no nothing the towel hanging no wow nothing the towel hanging no wow nothing the towel hanging no wow please please please someone comment and tell me if i'm not someone comment and tell me if i'm not someone comment and tell me if i'm not alone here i feel like i'm not alone alone here i feel like i'm not alone alone here i feel like i'm not alone yeah yeah i don't know every time 100 of the time i don't know every time 100 of the time i don't know every time 100 of the time i'm beating the [ __ ] out of that there's i'm beating the [ __ ] out of that there's i'm beating the [ __ ] out of that there's there's pathology of all forms there's pathology of all forms there's pathology of all forms i don't even know what you just said i don't even know what you just said i don't even know what you just said okay chris i do have a question i have okay chris i do have a question i have okay chris i do have a question i have many questions but this one because many questions but this one because many questions but this one because you're talking about the aversion yeah you're talking about the aversion yeah you're talking about the aversion yeah okay so i have tried doing this i tried okay so i have tried doing this i tried okay so i have tried doing this i tried doing it and i swore my life the two doing it and i swore my life the two doing it and i swore my life the two times that i've tried times that i've tried times that i've tried pursuing like the cold thing it's not pursuing like the cold thing it's not pursuing like the cold thing it's not even i can i can suck it up and do the even i can i can suck it up and do the even i can i can suck it up and do the cold cold cold what it is is obviously i don't have what it is is obviously i don't have what it is is obviously i don't have good breathing technique because my
1:07good breathing technique because my good breathing technique because my muscles all tense up and usually within muscles all tense up and usually within muscles all tense up and usually within a couple of times of doing it either the a couple of times of doing it either the a couple of times of doing it either the first time or two or three times first time or two or three times first time or two or three times my my my muscles get super tight in my neck and muscles get super tight in my neck and muscles get super tight in my neck and my traps i'm like how do i prevent my traps i'm like how do i prevent my traps i'm like how do i prevent that that it's what's preventing me from you're it's what's preventing me from you're it's what's preventing me from you're doing it too cold too quickly okay so doing it too cold too quickly okay so doing it too cold too quickly okay so the adaptation is really important just the adaptation is really important just the adaptation is really important just turn it up to the point where you're turn it up to the point where you're turn it up to the point where you're like okay that's uncomfortable okay like okay that's uncomfortable okay like okay that's uncomfortable okay okay okay turn it back to turn it back to turn it back to hot or warm hot or warm hot or warm and cycle through that until you can get and cycle through that until you can get and cycle through that until you can get longer and longer on those cold periods longer and longer on those cold periods longer and longer on those cold periods and colder and longer duration over time and colder and longer duration over time and colder and longer duration over time and you'll have that muscle reaction is and you'll have that muscle reaction is and you'll have that muscle reaction is that the natural sympathetic nervous that the natural sympathetic nervous that the natural sympathetic nervous system it's everything tensing up it's a system it's everything tensing up it's a system it's everything tensing up it's a protective response that will go away if you start to adapt that will go away if you start to adapt to it to it to it if you do too quickly i mean we talked if you do too quickly i mean we talked if you do too quickly i mean we talked about this with about this with about this with the swimming while people were drowning the swimming while people were drowning the swimming while people were drowning right because they just jump in they're right because they just jump in they're right because they just jump in they're not adapted and all of a sudden they get
1:08not adapted and all of a sudden they get not adapted and all of a sudden they get constricted and they're constricted and they're constricted and they're they're not getting blood to their they're not getting blood to their they're not getting blood to their muscles everything's tight right the muscles everything's tight right the muscles everything's tight right the same same idea same same idea same same idea so start slower so start slower so start slower slower definitely slower definitely slower definitely um um but but that's what like wim hof talks about is that's what like wim hof talks about is that's what like wim hof talks about is because not everyone has the ability to because not everyone has the ability to because not everyone has the ability to get in a body of water either so a lot get in a body of water either so a lot get in a body of water either so a lot of people are doing this primarily in of people are doing this primarily in of people are doing this primarily in shower sure shower sure shower sure um we um we um we liked it i i believe in it enough we liked it i i believe in it enough we liked it i i believe in it enough we invested in that thing called the plunge invested in that thing called the plunge invested in that thing called the plunge where you can actually set a temperature where you can actually set a temperature where you can actually set a temperature it has a pump and everything it's super it has a pump and everything it's super it has a pump and everything it's super cool there's like these little uh what would you call them barrels yeah uh what would you call them barrels yeah they're a couple hundred bucks the they're a couple hundred bucks the they're a couple hundred bucks the problem is though you got to get ice problem is though you got to get ice problem is though you got to get ice from somewhere yeah from somewhere yeah from somewhere yeah and that's a pain in the rear right i and that's a pain in the rear right i and that's a pain in the rear right i mean ours goes all the way down to 38 mean ours goes all the way down to 38 mean ours goes all the way down to 38 degrees if we wanted through a cooling degrees if we wanted through a cooling degrees if we wanted through a cooling system system system and i don't we're only at 52 right now and i don't we're only at 52 right now and i don't we're only at 52 right now and it's yeah plenty right right and it's yeah plenty right right and it's yeah plenty right right so so again olivia yeah so start off slower
1:09again olivia yeah so start off slower again olivia yeah so start off slower and until you're able to do it longer and until you're able to do it longer and until you're able to do it longer and what's really important though is and what's really important though is and what's really important though is end on cold though end on cold though end on cold though okay so don't do your cold then get back okay so don't do your cold then get back okay so don't do your cold then get back in the hot for a while so what would be in the hot for a while so what would be in the hot for a while so what would be the goal time wise the goal time wise the goal time wise i don't know if you can do you know if i don't know if you can do you know if i don't know if you can do you know if you can do 30 second intervals you can do 30 second intervals you can do 30 second intervals and then you can build up to two or and then you can build up to two or and then you can build up to two or three minutes of sustained cold and then three minutes of sustained cold and then three minutes of sustained cold and then then you'll start cycling the then you'll start cycling the then you'll start cycling the temperature colder and colder temperature colder and colder temperature colder and colder as much as you can i mean showers is as much as you can i mean showers is as much as you can i mean showers is kind of limited on how cold you get kind of limited on how cold you get kind of limited on how cold you get unless you're in the winter time like a unless you're in the winter time like a unless you're in the winter time like a 10 minute cold shower would be great 10 minute cold shower would be great 10 minute cold shower would be great yeah yeah you can probably last a lot longer in a you can probably last a lot longer in a you can probably last a lot longer in a shower than you can i i i can't do 10 shower than you can i i i can't do 10 shower than you can i i i can't do 10 minutes and right the cold immersion minutes and right the cold immersion minutes and right the cold immersion lasts because you know there's joe rogan lasts because you know there's joe rogan lasts because you know there's joe rogan right yeah he says he does it basically right yeah he says he does it basically right yeah he says he does it basically every day yep which i think you guys every day yep which i think you guys every day yep which i think you guys pretty much i don't do it every day but pretty much i don't do it every day but pretty much i don't do it every day but i mean we do it regularly yeah i mean we do it regularly yeah i mean we do it regularly yeah and he said that he does it every day and he said that he does it every day and he said that he does it every day but then he's like well not literally but then he's like well not literally but then he's like well not literally every day but every day but every day but it's part of his routine yeah it's it's it's part of his routine yeah it's it's it's part of his routine yeah it's it's very normal
1:10very normal very normal um but i think he's doing like 20 um but i think he's doing like 20 um but i think he's doing like 20 minutes he said that once and he he said minutes he said that once and he he said minutes he said that once and he he said he he messed up that well that one time he he messed up that well that one time he he messed up that well that one time that he like filmed himself yeah you can that he like filmed himself yeah you can that he like filmed himself yeah you can get hypothermic too really the the rule get hypothermic too really the the rule get hypothermic too really the the rule of thumb is and this is getting to my of thumb is and this is getting to my of thumb is and this is getting to my next point next point next point so to get that adaptation really is you so to get that adaptation really is you so to get that adaptation really is you want to get however it takes the want to get however it takes the want to get however it takes the duration or the temperature to get to duration or the temperature to get to duration or the temperature to get to where you're shivering where you're shivering where you're shivering once you start shivering stop it okay once you start shivering stop it okay once you start shivering stop it okay and then the most important thing is to and then the most important thing is to and then the most important thing is to let your body warm up by itself okay let your body warm up by itself okay let your body warm up by itself okay don't assist it with the warm up right don't assist it with the warm up right don't assist it with the warm up right at that point if you start shivering you at that point if you start shivering you at that point if you start shivering you get out of the shower dry off and just get out of the shower dry off and just get out of the shower dry off and just let your body warm itself up okay and let your body warm itself up okay and let your body warm itself up okay and that's where you get the benefits and that's where you get the benefits and that's where you get the benefits and the adaptation of the browning of the the adaptation of the browning of the the adaptation of the browning of the of the white fat and the whole nine of the white fat and the whole nine of the white fat and the whole nine yards right yards right so whatever that takes whatever so whatever that takes whatever so whatever that takes whatever temperature whatever duration that is to temperature whatever duration that is to temperature whatever duration that is to start the shiver response okay yeah and start the shiver response okay yeah and start the shiver response okay yeah and it doesn't have to be even more it doesn't have to be even more it doesn't have to be even more complicated than that complicated than that complicated than that as far as doing that and then you know
1:11as far as doing that and then you know as far as doing that and then you know if the shower's not doing it and you if the shower's not doing it and you if the shower's not doing it and you like it enough maybe you'll say hey like it enough maybe you'll say hey like it enough maybe you'll say hey maybe i want to invest in one of these maybe i want to invest in one of these maybe i want to invest in one of these things where i can set right like a things where i can set right like a things where i can set right like a plunge or one of the other commercially plunge or one of the other commercially plunge or one of the other commercially available things which i available things which i available things which i love that love that love that you know i'm kind of not advertising it you know i'm kind of not advertising it you know i'm kind of not advertising it but i'll just tell you that plunge is but i'll just tell you that plunge is but i'll just tell you that plunge is fantastic fantastic fantastic works great works great works great um um so there's any any other questions about so there's any any other questions about so there's any any other questions about how long or how cold really it's how long or how cold really it's how long or how cold really it's basically basically basically start slow try to induce the shiver start slow try to induce the shiver start slow try to induce the shiver response once you start shivering get up response once you start shivering get up response once you start shivering get up okay okay yeah i mean and it's going to be yeah i mean and it's going to be yeah i mean and it's going to be different from everyone yeah depending different from everyone yeah depending different from everyone yeah depending on how on how on how adapted you are now what about what time adapted you are now what about what time adapted you are now what about what time of the day of the day of the day um i didn't even think that was a thing um i didn't even think that was a thing um i didn't even think that was a thing yep yep yep that goes back to one of our episodes on that goes back to one of our episodes on that goes back to one of our episodes on sleep remember circadian rhythm we sleep remember circadian rhythm we sleep remember circadian rhythm we talked about talked about talked about the temperature variation throughout the the temperature variation throughout the the temperature variation throughout the day do you remember me talking about how day do you remember me talking about how day do you remember me talking about how temperature drops at night right temperature drops at night right temperature drops at night right you get your lowest temperature about
1:12you get your lowest temperature about you get your lowest temperature about two hours before you wake up two hours before you wake up two hours before you wake up that's your lowest body temperature your that's your lowest body temperature your that's your lowest body temperature your natural circadian rhythm and then it natural circadian rhythm and then it natural circadian rhythm and then it certainly all certainly all certainly all helps that's the peak yeah look at the helps that's the peak yeah look at the helps that's the peak yeah look at the big brain that you look at and do the big brain that you look at and do the big brain that you look at and do the big brain your endocrinology is legit big brain your endocrinology is legit big brain your endocrinology is legit son son son thank you thank you thank you so yeah you're right though the cortisol so yeah you're right though the cortisol so yeah you're right though the cortisol helps that process where you start helps that process where you start helps that process where you start raising your body temperature during the raising your body temperature during the raising your body temperature during the day starts peaking pry in late afternoon day starts peaking pry in late afternoon day starts peaking pry in late afternoon then it starts falling off again and then it starts falling off again and then it starts falling off again and that's what helps you go to sleep and that's what helps you go to sleep and that's what helps you go to sleep and that's why we use things like those that's why we use things like those that's why we use things like those like i take a hot bath at night to kind like i take a hot bath at night to kind like i take a hot bath at night to kind of of of start that cooling process to almost start that cooling process to almost start that cooling process to almost jump start it and then use those um jump start it and then use those um jump start it and then use those um things like the oohler that little things like the oohler that little things like the oohler that little mattress cover that you know that keeps mattress cover that you know that keeps mattress cover that you know that keeps our temperature low our temperature low our temperature low but but doing this cold plunge first thing in doing this cold plunge first thing in doing this cold plunge first thing in the morning is the same idea as doing the morning is the same idea as doing the morning is the same idea as doing the hot bath at night the hot bath at night the hot bath at night so you're getting this big cold exposure so you're getting this big cold exposure so you're getting this big cold exposure in the morning almost to jump start that in the morning almost to jump start that in the morning almost to jump start that natural heating process does that make natural heating process does that make natural heating process does that make sense yeah so if you did theoretically sense yeah so if you did theoretically sense yeah so if you did theoretically if you got all that norepinephrine that
1:13if you got all that norepinephrine that if you got all that norepinephrine that adrenaline response trying to do that adrenaline response trying to do that adrenaline response trying to do that before bed before bed before bed probably mess your sleep up a little bit probably mess your sleep up a little bit probably mess your sleep up a little bit gotcha okay so you're going against your gotcha okay so you're going against your gotcha okay so you're going against your circadian rhythm so i if if at all circadian rhythm so i if if at all circadian rhythm so i if if at all possible try to do this thing in the possible try to do this thing in the possible try to do this thing in the morning okay morning okay morning okay um it's gonna be good um it's gonna be good um it's gonna be good um and the last point i have and we can um and the last point i have and we can um and the last point i have and we can go on with your questions is go on with your questions is go on with your questions is when do we do this after exercise when do we do this after exercise when do we do this after exercise because we hear about this all the time because we hear about this all the time because we hear about this all the time should i do should i do should i do when we see it with athletes they'll do when we see it with athletes they'll do when we see it with athletes they'll do it they'll get in the ice bath it they'll get in the ice bath it they'll get in the ice bath while they're on the field or whatever while they're on the field or whatever while they're on the field or whatever it feels good it feels good it feels good but but it can blunt some of the adaptations to it can blunt some of the adaptations to it can blunt some of the adaptations to the work you just put in because the work you just put in because the work you just put in because remember we're putting up especially for remember we're putting up especially for remember we're putting up especially for strength training strength training strength training these type of things it can blunt up these type of things it can blunt up these type of things it can blunt up because we need that right after the because we need that right after the because we need that right after the workout we need that inflammatory workout we need that inflammatory workout we need that inflammatory response we need that adaptation to what response we need that adaptation to what response we need that adaptation to what we just did to happen so why were they we just did to happen so why were they we just did to happen so why were they why is this been so normal why is this been so normal why is this been so normal it's well why did we do a bunch of [ __ ] it's well why did we do a bunch of [ __ ] it's well why did we do a bunch of [ __ ] for years you know what i mean it's for years you know what i mean it's for years you know what i mean it's because it feels good and it became
1:14because it feels good and it became because it feels good and it became almost bro science is like oh we've done almost bro science is like oh we've done almost bro science is like oh we've done this for years this is what my coach did this for years this is what my coach did this for years this is what my coach did it's difficult jumping get in the ice it's difficult jumping get in the ice it's difficult jumping get in the ice son and it feels good right but what we son and it feels good right but what we son and it feels good right but what we found is it's actually blunting the found is it's actually blunting the found is it's actually blunting the adaptive response especially to strength adaptive response especially to strength adaptive response especially to strength training and stuff like that training and stuff like that training and stuff like that so what i always do to be safe and so what i always do to be safe and so what i always do to be safe and there's some literature that shows that there's some literature that shows that there's some literature that shows that with endurance athletes it doesn't with endurance athletes it doesn't with endurance athletes it doesn't matter quite as much matter quite as much matter quite as much but for something that's very muscular but for something that's very muscular but for something that's very muscular endurance jiu-jitsu type of thing endurance jiu-jitsu type of thing endurance jiu-jitsu type of thing especially i honestly would we are especially i honestly would we are especially i honestly would we are lifting big time especially if you're lifting big time especially if you're lifting big time especially if you're trying to make strength gains trying to make strength gains trying to make strength gains i would wait till the next morning i would wait till the next morning i would wait till the next morning yeah i wouldn't jump in right afterwards yeah i wouldn't jump in right afterwards yeah i wouldn't jump in right afterwards we want to have that we want to have that we want to have that that adaptive response to the exercise that adaptive response to the exercise that adaptive response to the exercise instead of like oh it's like it's almost instead of like oh it's like it's almost instead of like oh it's like it's almost like if you're trying to start a fire like if you're trying to start a fire like if you're trying to start a fire then all of a sudden someone comes in then all of a sudden someone comes in then all of a sudden someone comes in and just throws water on it's like dude and just throws water on it's like dude and just throws water on it's like dude i'm trying to make something to cook i'm trying to make something to cook i'm trying to make something to cook right yeah it's the same idea we want right yeah it's the same idea we want right yeah it's the same idea we want that thing to happen that thing to happen that thing to happen to do what we need to do with it to do what we need to do with it to do what we need to do with it so so that's kind of my
1:15that's kind of my that's kind of my real quick real quick real quick rundown of this kind of cold exposure rundown of this kind of cold exposure rundown of this kind of cold exposure thing thing so what what uh so what what uh so what what uh clarification questions whatever what do clarification questions whatever what do clarification questions whatever what do you guys have you guys have you guys have um um actually i'm glad you touched on that actually i'm glad you touched on that actually i'm glad you touched on that because i was going to ask about it because i was going to ask about it because i was going to ask about it inhibiting muscle growth because i had inhibiting muscle growth because i had inhibiting muscle growth because i had heard that heard that heard that you shouldn't it can if you're trying to you shouldn't it can if you're trying to you shouldn't it can if you're trying to do like a strength plan or whatever yeah do like a strength plan or whatever yeah do like a strength plan or whatever yeah that's very well established okay that's that's very well established okay that's that's very well established okay that's the literature it's very clear on that the literature it's very clear on that the literature it's very clear on that now now and then and then my other questions were how long would you say obviously it's how long would you say obviously it's probably gonna depend person person but probably gonna depend person person but probably gonna depend person person but would you say adaptation takes before would you say adaptation takes before would you say adaptation takes before that conversion from white to beige fat that conversion from white to beige fat that conversion from white to beige fat and then how long do those effects last and then how long do those effects last and then how long do those effects last meaning if somebody did it and then meaning if somebody did it and then meaning if somebody did it and then let's say they stopped for two or three let's say they stopped for two or three let's say they stopped for two or three months months months how long would yeah yeah again think how long would yeah yeah again think how long would yeah yeah again think about what the body's that's a great about what the body's that's a great about what the body's that's a great question but think about what the body question but think about what the body question but think about what the body is doing it's adapting to some kind of is doing it's adapting to some kind of is doing it's adapting to some kind of imposed environmental stimuli i could
1:16imposed environmental stimuli i could imposed environmental stimuli i could ask you the same thing what if i worked ask you the same thing what if i worked ask you the same thing what if i worked out for a week then stop for two months out for a week then stop for two months out for a week then stop for two months what would happen what would happen what would happen well you'd lose some yeah it wouldn't it well you'd lose some yeah it wouldn't it well you'd lose some yeah it wouldn't it there was no imposed need yeah for an there was no imposed need yeah for an there was no imposed need yeah for an adaptation to take place so you will adaptation to take place so you will adaptation to take place so you will lose some of those adaptations for sure lose some of those adaptations for sure lose some of those adaptations for sure so would the so would the so would the beige fat go back to white it can yeah beige fat go back to white it can yeah beige fat go back to white it can yeah oh so it can convert back absolutely oh so it can convert back absolutely oh so it can convert back absolutely because because the body is very efficient and what it the body is very efficient and what it the body is very efficient and what it it it does things for what it needs and it it does things for what it needs and it it does things for what it needs and it really tries not to have extra it really tries not to have extra it really tries not to have extra stuff that it doesn't need hanging stuff that it doesn't need hanging stuff that it doesn't need hanging around around around it's why we kind of we want to clean up it's why we kind of we want to clean up it's why we kind of we want to clean up you know kind of damaged organelles and you know kind of damaged organelles and you know kind of damaged organelles and damaged cells and stuff like that the damaged cells and stuff like that the damaged cells and stuff like that the body really tries to do that body really tries to do that body really tries to do that so but if you start getting a shiver so but if you start getting a shiver so but if you start getting a shiver response you're going to start that response you're going to start that response you're going to start that process very quickly process very quickly process very quickly it's going to say and if you do that it's going to say and if you do that it's going to say and if you do that let's for a couple weeks the body's like let's for a couple weeks the body's like let's for a couple weeks the body's like oh this is something we're doing okay we oh this is something we're doing okay we oh this is something we're doing okay we gotta we got to adapt to our environment gotta we got to adapt to our environment gotta we got to adapt to our environment because that's all we're doing if we
1:17because that's all we're doing if we because that's all we're doing if we stop having that stimulus of course it's stop having that stimulus of course it's stop having that stimulus of course it's gonna be like we don't need to keep gonna be like we don't need to keep gonna be like we don't need to keep adapting to that anymore adapting to that anymore adapting to that anymore if it's if it's if it's during the summer time that you're doing during the summer time that you're doing during the summer time that you're doing this right and the beige fat is supposed this right and the beige fat is supposed this right and the beige fat is supposed to be there to help keep your body warm to be there to help keep your body warm to be there to help keep your body warm but it's summertime so you're not but it's summertime so you're not but it's summertime so you're not necessarily like shivering or eating necessarily like shivering or eating necessarily like shivering or eating like is it still going to use that to like is it still going to use that to like is it still going to use that to keep you warm keep you warm keep you warm yeah so yeah so yeah so remember what we're doing we're almost remember what we're doing we're almost remember what we're doing we're almost we're providing a like almost an we're providing a like almost an we're providing a like almost an artificial environmental stimulus artificial environmental stimulus artificial environmental stimulus typically back in before we had climate typically back in before we had climate typically back in before we had climate controlled controlled controlled housing whatever right housing whatever right housing whatever right uh how was that uh how was that uh how was that yeah yeah we just had a wood burning stove we just had a wood burning stove we just had a wood burning stove yeah getting your beans cooking was yeah getting your beans cooking was yeah getting your beans cooking was probably difficult yeah probably difficult yeah probably difficult yeah you know the you know the you know the before the electrical part of the light before the electrical part of the light before the electrical part of the light bulb it was a little rough bulb it was a little rough bulb it was a little rough um but i'm happy you made it i know barely i'm happy you made it i know barely i'm happy you made it i know barely so you so you so you you're giving it a stimulus
1:18you're giving it a stimulus you're giving it a stimulus and it's still and it's still and it's still as long as it's regular as long as it's regular as long as it's regular right perhaps you might have to do it right perhaps you might have to do it right perhaps you might have to do it more often in the summer if you're not more often in the summer if you're not more often in the summer if you're not normally as you know because even if you normally as you know because even if you normally as you know because even if you were in air temperature let's say you were in air temperature let's say you were in air temperature let's say you just lived at like 58 60 degrees just lived at like 58 60 degrees just lived at like 58 60 degrees you will still get a little bit of this you will still get a little bit of this you will still get a little bit of this half this happening but it's not as is half this happening but it's not as is half this happening but it's not as is um um it's not as intense right or would i it's not as intense right or would i it's not as intense right or would i guess i should say guess i should say guess i should say would constantly would constantly would constantly re-exposing yourself re-exposing yourself re-exposing yourself when you're in the shower once it's when you're in the shower once it's when you're in the shower once it's converted converted converted uh burn up some of it it activates it uh burn up some of it it activates it uh burn up some of it it activates it further further further uh-huh uh-huh uh-huh during because i know i've asked you during because i know i've asked you during because i know i've asked you this too like this would help this too like this would help this too like this would help because like me and bill work outside because like me and bill work outside because like me and bill work outside uh all year round uh all year round uh all year round so during the winter time it's more so during the winter time it's more so during the winter time it's more likely to help keep me warm or i'm going likely to help keep me warm or i'm going likely to help keep me warm or i'm going to feel warmer in a cold day absolutely to feel warmer in a cold day absolutely to feel warmer in a cold day absolutely shivering yep shivering yep shivering yep that's that adaptation process it's the that's that adaptation process it's the that's that adaptation process it's the same when we talk we're going to talk same when we talk we're going to talk same when we talk we're going to talk about another episode the heat thing one
1:19about another episode the heat thing one about another episode the heat thing one of the things i'm going to talk about is of the things i'm going to talk about is of the things i'm going to talk about is that adaptation to heat where that adaptation to heat where that adaptation to heat where you're going to be more and more able to you're going to be more and more able to you're going to be more and more able to tolerate hotter and hotter environments tolerate hotter and hotter environments tolerate hotter and hotter environments especially during training okay but yeah especially during training okay but yeah especially during training okay but yeah absolutely and they in scandinavia they absolutely and they in scandinavia they absolutely and they in scandinavia they actually have some old saying about actually have some old saying about actually have some old saying about you know before winter time you want to you know before winter time you want to you know before winter time you want to start adapting start adapting start adapting you know oh yeah and before you know so you know oh yeah and before you know so you know oh yeah and before you know so that that there's a very deliberate in that there's a very deliberate in that there's a very deliberate in that culture a very deliberate thing they do culture a very deliberate thing they do culture a very deliberate thing they do so that they are warmer and they have so that they are warmer and they have so that they are warmer and they have practices and they they do all kinds of practices and they they do all kinds of practices and they they do all kinds of you know ocean swimming they do contrast you know ocean swimming they do contrast you know ocean swimming they do contrast heat and i follow tommy langnecker oh heat and i follow tommy langnecker oh heat and i follow tommy langnecker oh very cool yeah very cool yeah very cool yeah i think he's i don't know if he's i think he's i don't know if he's i think he's i don't know if he's norwegian or what norwegian or what norwegian or what scandinavian countries right but he's scandinavian countries right but he's scandinavian countries right but he's always posting them always posting them always posting them like seems like year-round like like seems like year-round like like seems like year-round like constantly just jumping in the water yep constantly just jumping in the water yep constantly just jumping in the water yep that's crazy it's really um yeah and that's crazy it's really um yeah and that's crazy it's really um yeah and that and they have a big thing with that and they have a big thing with that and they have a big thing with sauna over there too right so it's a sauna over there too right so it's a sauna over there too right so it's a really healthy yeah um but yeah so just
1:20really healthy yeah um but yeah so just really healthy yeah um but yeah so just think of it like any other imposed think of it like any other imposed think of it like any other imposed demand on your body if you're stopped demand on your body if you're stopped demand on your body if you're stopped doing it yes there will be some time doing it yes there will be some time doing it yes there will be some time where it carries over just like if i was where it carries over just like if i was where it carries over just like if i was lifting weights for a while i'm not lifting weights for a while i'm not lifting weights for a while i'm not going to immediately lose that going to immediately lose that going to immediately lose that but i am going to lose it is that the but i am going to lose it is that the but i am going to lose it is that the same with circulation like would you same with circulation like would you same with circulation like would you stop would your circulation of course stop would your circulation of course stop would your circulation of course your tips and stuff it would your tips and stuff it would your tips and stuff it would yeah none of this is permanent right yeah none of this is permanent right yeah none of this is permanent right it's just it's just where where where the brain is trying to go okay what is the brain is trying to go okay what is the brain is trying to go okay what is going on in our environment what do i going on in our environment what do i going on in our environment what do i need to change to survive better yeah if need to change to survive better yeah if need to change to survive better yeah if we start to stop getting that input um we start to stop getting that input um we start to stop getting that input um we're not those adaptations we're not those adaptations we're not those adaptations are are going to slowly start to are are going to slowly start to are are going to slowly start to diminish okay yep diminish okay yep diminish okay yep you know just like if you move from you know just like if you move from you know just like if you move from antarctica to you know sub-saharan antarctica to you know sub-saharan antarctica to you know sub-saharan africa africa africa you're going to go from being cold you're going to go from being cold you're going to go from being cold adapted like very much like when carrie adapted like very much like when carrie adapted like very much like when carrie and i moved up here and i moved up here and i moved up here uh to washington in 2012 we were in uh to washington in 2012 we were in uh to washington in 2012 we were in central valley california and we moved central valley california and we moved central valley california and we moved in june it was 109 when we left in june it was 109 when we left in june it was 109 when we left and it was one of those junes up here and it was one of those junes up here and it was one of those junes up here was like 55 and raining and you can
1:21was like 55 and raining and you can was like 55 and raining and you can imagine that 50 degree temperature imagine that 50 degree temperature imagine that 50 degree temperature change we were freezing up here this change we were freezing up here this change we were freezing up here this year why it's the same we had a very year why it's the same we had a very year why it's the same we had a very similar year 10 years later yeah similar year 10 years later yeah similar year 10 years later yeah but but now we've adapted to the point but but now we've adapted to the point but but now we've adapted to the point where now we're like oh it's 90 i'm where now we're like oh it's 90 i'm where now we're like oh it's 90 i'm super hot you know what i mean super hot you know what i mean super hot you know what i mean where before that was like where before that was like where before that was like whatever you know so yeah it that whatever you know so yeah it that whatever you know so yeah it that adaptation process is very interesting adaptation process is very interesting adaptation process is very interesting yeah so yeah so it's not just about generating heat it's not just about generating heat it's not just about generating heat it's also about increasing metabolism it's also about increasing metabolism it's also about increasing metabolism yeah so yeah so even though it's you even though it's you even though it's you may not may not may not feel like you're getting as hot during feel like you're getting as hot during feel like you're getting as hot during the summer time the other point is to the summer time the other point is to the summer time the other point is to increase metabolism yeah kerry's saying increase metabolism yeah kerry's saying increase metabolism yeah kerry's saying it's not just generating heat it's also it's not just generating heat it's also it's not just generating heat it's also those metabolic those metabolic those metabolic effects that it has and effects that it has and effects that it has and you know a low-level increase of you know a low-level increase of you know a low-level increase of metabolism that insulin sensitivity metabolism that insulin sensitivity metabolism that insulin sensitivity increase all those metabolic effects increase all those metabolic effects increase all those metabolic effects that are very very important and those that are very very important and those that are very very important and those will continue to happen too but then will continue to happen too but then will continue to happen too but then will kind of diminish
1:22will kind of diminish will kind of diminish over time how is it increasing over time how is it increasing over time how is it increasing glucose uptake glucose uptake glucose uptake so it has to do are you sure you want to so it has to do are you sure you want to so it has to do are you sure you want to go down there well i'm just curious it go down there well i'm just curious it go down there well i'm just curious it up regulates something like the the up regulates something like the the up regulates something like the the something called the glut a glucose uh something called the glut a glucose uh something called the glut a glucose uh transporter four transporter four transporter four um very similar to what exercise does in um very similar to what exercise does in um very similar to what exercise does in the skeletal muscle the skeletal muscle the skeletal muscle um where you can get uh non-insulin um where you can get uh non-insulin um where you can get uh non-insulin dependent glucose transport in other dependent glucose transport in other dependent glucose transport in other words the receptors that pulling glucose words the receptors that pulling glucose words the receptors that pulling glucose from the various tissues will be up from the various tissues will be up from the various tissues will be up regulated by cold regulated by cold regulated by cold so it's putting more glucose into the it's putting more glucose into the muscles yep and fat muscles yep and fat muscles yep and fat so think about this instead of it being so think about this instead of it being so think about this instead of it being stored as fat it's taking that glucose stored as fat it's taking that glucose stored as fat it's taking that glucose more of it and putting it into the more of it and putting it into the more of it and putting it into the muscle and fat though because remember muscle and fat though because remember muscle and fat though because remember fat uses utilizes glucose too and if you fat uses utilizes glucose too and if you fat uses utilizes glucose too and if you have beige fat have beige fat have beige fat where it's where it's where it's generating it's using glucose and fat generating it's using glucose and fat generating it's using glucose and fat to generate heat to generate heat to generate heat that's going to be more metabolically that's going to be more metabolically that's going to be more metabolically active and it can pull in glucose to use
1:23active and it can pull in glucose to use active and it can pull in glucose to use as fuel to generate heat as fuel to generate heat as fuel to generate heat so is it the reason why it raises so is it the reason why it raises so is it the reason why it raises increases your metabolism slightly increases your metabolism slightly increases your metabolism slightly because you're more likely to use it because you're more likely to use it because you're more likely to use it it is being utilized versus like the it is being utilized versus like the it is being utilized versus like the excess correct and excess correct and excess correct and i didn't mention it but it also has i didn't mention it but it also has i didn't mention it but it also has effects on thyroid hormone as well too effects on thyroid hormone as well too effects on thyroid hormone as well too there's an exhaustive there's an exhaustive there's an exhaustive you know rhonda patrick did a great you know rhonda patrick did a great you know rhonda patrick did a great exhaustive thing on her website where exhaustive thing on her website where exhaustive thing on her website where she goes to all the papers and all the she goes to all the papers and all the she goes to all the papers and all the various effects i tried to hone it down various effects i tried to hone it down various effects i tried to hone it down to stuff that i thought would be more to stuff that i thought would be more to stuff that i thought would be more interest to our community interest to our community interest to our community but yeah there's all kinds of stuff and but yeah there's all kinds of stuff and but yeah there's all kinds of stuff and we still don't know a lot about it we still don't know a lot about it we still don't know a lot about it because it's just being studied a lot because it's just being studied a lot because it's just being studied a lot more now okay very cool very cool very cool maybe we can maybe we can maybe we can if you can yeah link a couple of those if you can yeah link a couple of those if you can yeah link a couple of those like send us i know you tell us to me like send us i know you tell us to me like send us i know you tell us to me every time every time every time this one might be good because you this one might be good because you this one might be good because you referenced huberman's and like if there referenced huberman's and like if there referenced huberman's and like if there was i definitely want to leak link was i definitely want to leak link was i definitely want to leak link rhonda patrick's because you know what
1:24rhonda patrick's because you know what rhonda patrick's because you know what in the podcast community in the podcast community in the podcast community people that i think are putting out good people that i think are putting out good people that i think are putting out good stuff it's not a competition man stuff it's not a competition man stuff it's not a competition man so many people just need good so many people just need good so many people just need good information those two do a great job information those two do a great job information those two do a great job with it we all listen to multiple with it we all listen to multiple with it we all listen to multiple pockets i know and i i would definitely pockets i know and i i would definitely pockets i know and i i would definitely like to you know you know get people to like to you know you know get people to like to you know you know get people to listen to good stuff so we'll definitely listen to good stuff so we'll definitely listen to good stuff so we'll definitely link those two episodes both uh link those two episodes both uh link those two episodes both uh rhonda patrick's link and uh rhonda patrick's link and uh rhonda patrick's link and uh andrew huberman's yeah people want to andrew huberman's yeah people want to andrew huberman's yeah people want to know more and we'll even throw in wim know more and we'll even throw in wim know more and we'll even throw in wim hof's thing just you know for getting hof's thing just you know for getting hof's thing just you know for getting started oh totally there's a little pr started oh totally there's a little pr started oh totally there's a little pr and huberman has a good protocol too and huberman has a good protocol too and huberman has a good protocol too yeah yeah so um yeah so yeah i think yeah yeah so um yeah so yeah i think yeah yeah so um yeah so yeah i think that's a it's a good deal and and you that's a it's a good deal and and you that's a it's a good deal and and you know what just do it um kind of get over know what just do it um kind of get over know what just do it um kind of get over yourself and just say okay i'm just yourself and just say okay i'm just yourself and just say okay i'm just gonna be uncomfortable and it gets gonna be uncomfortable and it gets gonna be uncomfortable and it gets better better better i got one more question okay because wim i got one more question okay because wim i got one more question okay because wim hof is really big on um hof is really big on um hof is really big on um the effects on like i i feel like on his the effects on like i i feel like on his the effects on like i i feel like on his immune system immune system immune system so so how does how does how does this strengthen the immune system okay this strengthen the immune system okay this strengthen the immune system okay there's so there's so there's so wimp the thing he did with his immune
1:25wimp the thing he did with his immune wimp the thing he did with his immune system is more to do with his breathing system is more to do with his breathing system is more to do with his breathing techniques techniques techniques okay that's what was studied with him okay that's what was studied with him okay that's what was studied with him and it's remarkable what he's able to do and it's remarkable what he's able to do and it's remarkable what he's able to do he's able to basically he's able to basically he's able to basically have control over a part of the nervous have control over a part of the nervous have control over a part of the nervous system that we didn't really think we system that we didn't really think we system that we didn't really think we actually had control the autonomic actually had control the autonomic actually had control the autonomic nervous system so that's different nervous system so that's different nervous system so that's different with cold exposure there is some with cold exposure there is some with cold exposure there is some there's some early evidence when i was there's some early evidence when i was there's some early evidence when i was doing my research for this doing my research for this doing my research for this that it may have a slight benefit in that it may have a slight benefit in that it may have a slight benefit in immune function as far as a certain immune function as far as a certain immune function as far as a certain increase in a certain increase in a certain increase in a certain amounts of certain types of white blood amounts of certain types of white blood amounts of certain types of white blood cells there may be some decreased cells there may be some decreased cells there may be some decreased respiratory infections but it wasn't respiratory infections but it wasn't respiratory infections but it wasn't very robust it wasn't like a huge effect very robust it wasn't like a huge effect very robust it wasn't like a huge effect the wim hof stuff is specifically due to the wim hof stuff is specifically due to the wim hof stuff is specifically due to his ability to his ability to his ability to uh kind of control his autonomic nervous uh kind of control his autonomic nervous uh kind of control his autonomic nervous he was just using those breathing he was just using those breathing he was just using those breathing techniques with his cold yeah but but techniques with his cold yeah but but techniques with his cold yeah but but the the immune part wasn't really the the immune part wasn't really the the immune part wasn't really necessarily directly related to his cold necessarily directly related to his cold necessarily directly related to his cold but it was the techniques he was using but it was the techniques he was using but it was the techniques he was using okay because he was in a hospital bed okay because he was in a hospital bed okay because he was in a hospital bed when they were doing that too yeah yeah
1:26when they were doing that too yeah yeah when they were doing that too yeah yeah they injected him with um they injected him with um they injected him with um a lipopolysaccharide a really a lipopolysaccharide a really a lipopolysaccharide a really inflammatory component of e inflammatory component of e inflammatory component of e coli um coli um coli um and just basically spiked and in fact and just basically spiked and in fact and just basically spiked and in fact you know basically gave him an infection you know basically gave him an infection you know basically gave him an infection that he was able to kind of mitigate the that he was able to kind of mitigate the that he was able to kind of mitigate the fever and all kinds of crazy it's crazy fever and all kinds of crazy it's crazy fever and all kinds of crazy it's crazy yeah so i mean there's a lot of untapped yeah so i mean there's a lot of untapped yeah so i mean there's a lot of untapped stuff that stuff that stuff that um and that's a fascinating that's a um and that's a fascinating that's a um and that's a fascinating that's a great documentary to look at um great documentary to look at um great documentary to look at um his stuff is super cool yeah his stuff is super cool yeah his stuff is super cool yeah yep well we don't have any yep well we don't have any yep well we don't have any uh uh well i didn't compile any of the well i didn't compile any of the well i didn't compile any of the questions from listeners so they're questions from listeners so they're questions from listeners so they're going to have to wait on that going to have to wait on that going to have to wait on that so it's really on you you're about to so it's really on you you're about to so it's really on you you're about to put it onto them a little bit uh okay put it onto them a little bit uh okay put it onto them a little bit uh okay next episode we will be doing the next episode we will be doing the next episode we will be doing the opposite i don't know if we're gonna do opposite i don't know if we're gonna do opposite i don't know if we're gonna do that next or not okay we're gonna think that next or not okay we're gonna think that next or not okay we're gonna think about but it's gonna be coming up soon about but it's gonna be coming up soon about but it's gonna be coming up soon okay we're going to look at the the heat okay we're going to look at the the heat okay we're going to look at the the heat piece too um and there's some things i piece too um and there's some things i piece too um and there's some things i think to our community that i think think to our community that i think think to our community that i think would be kind of cool to mess around would be kind of cool to mess around would be kind of cool to mess around with and see what we think so if anyone with and see what we think so if anyone with and see what we think so if anyone has questions
1:27has questions has questions you got a week or two to you got a week or two to you got a week or two to if it pertains to if it pertains to if it pertains to you know heat therapy and saunas you know heat therapy and saunas you know heat therapy and saunas all that kind of stuff heat shock all that kind of stuff heat shock all that kind of stuff heat shock proteins yeah exactly proteins yeah exactly proteins yeah exactly i got a random question that has nothing i got a random question that has nothing i got a random question that has nothing to do with anything sure i'm talking to do with anything sure i'm talking to do with anything sure i'm talking about can i ask mint chocolate chip no about can i ask mint chocolate chip no about can i ask mint chocolate chip no that's not it okay that's not it okay that's not it okay okay sorry chris just throwing this out okay sorry chris just throwing this out okay sorry chris just throwing this out there oh there oh there oh it's it's it's not even that great of a question not even that great of a question not even that great of a question um um has nothing to do with this topic okay has nothing to do with this topic okay has nothing to do with this topic okay okay so you know how there's like body you know how there's like body you know how there's like body recompositioning recompositioning recompositioning and you know how like and you know how like and you know how like you will you will you will maintain maintain maintain the same weight while you're building the same weight while you're building the same weight while you're building muscle but losing fat like that can muscle but losing fat like that can muscle but losing fat like that can happen happen happen is there a point where as you continue is there a point where as you continue is there a point where as you continue to build to build to build muscle muscle muscle your body weight will start to drop your body weight will start to drop your body weight will start to drop though like where you won't be though like where you won't be though like where you won't be um um maintaining that anymore does that make maintaining that anymore does that make maintaining that anymore does that make sense like you're almost burning more sense like you're almost burning more sense like you're almost burning more fat than maybe putting on muscle
1:28fat than maybe putting on muscle fat than maybe putting on muscle you could you could you could uh it always seems like there's these uh it always seems like there's these uh it always seems like there's these people who like when they do body recomp people who like when they do body recomp people who like when they do body recomp they go from they go from they go from like a a higher weight down to a lower like a a higher weight down to a lower like a a higher weight down to a lower weight but they look muscular still weight but they look muscular still weight but they look muscular still some of that is due to you know if you some of that is due to you know if you some of that is due to you know if you look at the guys look at the guys look at the guys in the movie 300 in the movie 300 in the movie 300 the the trainer for the the trainer for the the trainer for them mark twight them mark twight them mark twight he didn't so much put you know they did he didn't so much put you know they did he didn't so much put you know they did gain some muscle but it wasn't so much gain some muscle but it wasn't so much gain some muscle but it wasn't so much that they had gotten huge as they got that they had gotten huge as they got that they had gotten huge as they got super lean and so they looked more super lean and so they looked more super lean and so they looked more muscular muscular muscular and that was the big thing that you can and that was the big thing that you can and that was the big thing that you can look super jacked and not have like a look super jacked and not have like a look super jacked and not have like a whole bunch of muscle but you can be whole bunch of muscle but you can be whole bunch of muscle but you can be really lean looking and still have a really lean looking and still have a really lean looking and still have a good amount of muscle so a lot of that good amount of muscle so a lot of that good amount of muscle so a lot of that look look look they probably are if they continue in they probably are if they continue in they probably are if they continue in caloric restriction all that they caloric restriction all that they caloric restriction all that they probably are losing a little muscle mass probably are losing a little muscle mass probably are losing a little muscle mass but they're so lean they look still but they're so lean they look still but they're so lean they look still musculature musculature musculature muscular muscular i saw something on uh
1:29i saw something on uh i saw something on uh i don't know this was a long time ago i don't know this was a long time ago i don't know this was a long time ago um um it was on bodybuilding.com and there was it was on bodybuilding.com and there was it was on bodybuilding.com and there was uh uh he was a bodybuilder and he was showing he was a bodybuilder and he was showing he was a bodybuilder and he was showing the examples he documented his cut to the examples he documented his cut to the examples he documented his cut to competition competition competition uh uh body fat percent you know four percent body fat percent you know four percent body fat percent you know four percent but he was showing but he was showing but he was showing uh he didn't an example uh he didn't an example uh he didn't an example with his shirt on and then shirt off with his shirt on and then shirt off with his shirt on and then shirt off down the line down the line down the line and he was and he was and he was showing how there's times where like showing how there's times where like showing how there's times where like when he started getting into that single when he started getting into that single when he started getting into that single digits like eight percent digits like eight percent digits like eight percent he with his shirt on he didn't even look he with his shirt on he didn't even look he with his shirt on he didn't even look that like buff right shirts off he looks that like buff right shirts off he looks that like buff right shirts off he looks like an adonis right right but when he like an adonis right right but when he like an adonis right right but when he was at like 13 yep with his shirt on he was at like 13 yep with his shirt on he was at like 13 yep with his shirt on he actually had some actually had some actually had some like structure to the shirt and stuff like structure to the shirt and stuff like structure to the shirt and stuff like that he filled it out like that he filled it out like that he filled it out but then with his shirt off he also but then with his shirt off he also but then with his shirt off he also looked real muscular looked real muscular looked real muscular it was it was very interesting like it was it was very interesting like it was it was very interesting like watching watching watching just how that was a loss of muscle
1:30just how that was a loss of muscle just how that was a loss of muscle glycogen too right yeah for sure and glycogen too right yeah for sure and glycogen too right yeah for sure and that to your point that's exactly what that to your point that's exactly what that to your point that's exactly what she was describing but you still you can she was describing but you still you can she was describing but you still you can see them they still look jacked looking see them they still look jacked looking see them they still look jacked looking but but not necessarily they're not any but but not necessarily they're not any but but not necessarily they're not any bigger so there's you know you can't bigger so there's you know you can't bigger so there's you know you can't really have your cake and eat it too you really have your cake and eat it too you really have your cake and eat it too you can't if anything like can't if anything like can't if anything like he was technically he was technically he was technically smaller yep right but looked smaller yep right but looked smaller yep right but looked especially when he was getting to that i especially when he was getting to that i especially when he was getting to that i remember right to that like 10 remember right to that like 10 remember right to that like 10 he was he was he was he had lost like half an inch on his he had lost like half an inch on his he had lost like half an inch on his biceps yep but biceps yep but biceps yep but from when he was like 18 percent from when he was like 18 percent from when he was like 18 percent you know because bodybuilders they'll you know because bodybuilders they'll you know because bodybuilders they'll pack on a lot of a lot of weight and pack on a lot of a lot of weight and pack on a lot of a lot of weight and then they'll cut it then they'll cut it then they'll cut it but but he looked way more jacked yep is that is he looked way more jacked yep is that is he looked way more jacked yep is that is that half inch from the subcutane that half inch from the subcutane that half inch from the subcutane subcutaneous fat that was on his arm or subcutaneous fat that was on his arm or subcutaneous fat that was on his arm or was it muscle was it muscle was it muscle or combination and or combination and or combination and remember they're really loading up their remember they're really loading up their remember they're really loading up their muscle glycogen their their hypertrophy muscle glycogen their their hypertrophy muscle glycogen their their hypertrophy is you know that is you know that is you know that um um sarcoplasmic in other words the cells
1:31sarcoplasmic in other words the cells sarcoplasmic in other words the cells are bigger if they're stuffed with you are bigger if they're stuffed with you are bigger if they're stuffed with you know and as you lose as you're because know and as you lose as you're because know and as you lose as you're because you're cutting water too you're cutting water too you're cutting water too you're going to get um you're going to get um you're going to get um that more emaciated look that more emaciated look that more emaciated look and be look more cut and be look more cut and be look more cut right so yeah that aesthetic doesn't right so yeah that aesthetic doesn't right so yeah that aesthetic doesn't necessarily mean because like like bill necessarily mean because like like bill necessarily mean because like like bill said if you measured said if you measured said if you measured muscle mass per muscle mass you probably muscle mass per muscle mass you probably muscle mass per muscle mass you probably lost some muscle mass lost some muscle mass lost some muscle mass but it looks more jacked yeah but it looks more jacked yeah but it looks more jacked yeah yeah that's actually a good question yeah that's actually a good question yeah that's actually a good question right so it's a little trick of the eye right so it's a little trick of the eye right so it's a little trick of the eye yes trick of that delusion yes trick of that delusion yes trick of that delusion um um well well that's it then yeah for this episode i that's it then yeah for this episode i that's it then yeah for this episode i don't think you could last much longer i don't think you could last much longer i don't think you could last much longer i i'm catching my second wish i got my i'm catching my second wish i got my i'm catching my second wish i got my second place he's fine i'm just messing second place he's fine i'm just messing second place he's fine i'm just messing with him how dare you um you're the one with him how dare you um you're the one with him how dare you um you're the one that's old you need a nap okay that's old you need a nap okay that's old you need a nap okay actually actually actually wow he was just like hmm i'm gonna cut wow he was just like hmm i'm gonna cut wow he was just like hmm i'm gonna cut you i went on the defense you i went on the defense you i went on the defense um um real quick real quick email questions grappling with podcasts email questions grappling with podcasts email questions grappling with podcasts at gmail comment on the youtube
1:32at gmail comment on the youtube at gmail comment on the youtube give us a review on whatever platform give us a review on whatever platform give us a review on whatever platform and we're slowly creeping up some and we're slowly creeping up some and we're slowly creeping up some subscribers so we're trying yeah it's subscribers so we're trying yeah it's subscribers so we're trying yeah it's getting right it's getting there when i getting right it's getting there when i getting right it's getting there when i start putting money towards those bots start putting money towards those bots start putting money towards those bots that's really gonna help that's really gonna help that's really gonna help i love it i love it i love it um fake subscribers i love it yeah um fake subscribers i love it yeah um fake subscribers i love it yeah anything you want us to talk about too anything you want us to talk about too anything you want us to talk about too just uh throw it at us and we'll do it just uh throw it at us and we'll do it just uh throw it at us and we'll do it we'll talk about it or maybe make a full we'll talk about it or maybe make a full we'll talk about it or maybe make a full episode cool other than that episode cool other than that episode cool other than that stay beautiful later