Harnessing the Power of Contrast Therapy: A Guide to Deliberate Heat and Cold Exposure - Full Transcript

00:00[Music] [Music] g'day guys and welcome back to the atp g'day guys and welcome back to the atp g'day guys and welcome back to the atp podcast my name is josh atkins i am your podcast my name is josh atkins i am your podcast my name is josh atkins i am your host host host uh firstly a little bit special today we uh firstly a little bit special today we uh firstly a little bit special today we are finally recording from now on so are finally recording from now on so are finally recording from now on so we're gonna have a recorded version as we're gonna have a recorded version as we're gonna have a recorded version as well but first of all um guys welcome well but first of all um guys welcome well but first of all um guys welcome back it has been a hot minute i've been back it has been a hot minute i've been back it has been a hot minute i've been working very hard behind the scenes working very hard behind the scenes working very hard behind the scenes but but but let's get the show let's get the show let's get the show underway so first of all guys um thank underway so first of all guys um thank underway so first of all guys um thank you so much for joining in you so much for joining in you so much for joining in places where you can find myself and atp places where you can find myself and atp places where you can find myself and atp so if you jump over onto the internet we so if you jump over onto the internet we so if you jump over onto the internet we are at www.atvfitness.com.au you can also find myself over at youtube you can also find myself over at youtube at coachjosh atkins and also at at coachjosh atkins and also at at coachjosh atkins and also at instagram you can find us so myself josh

01:00instagram you can find us so myself josh instagram you can find us so myself josh j atkins and the handle for atp is the j atkins and the handle for atp is the j atkins and the handle for atp is the atp dot podcast atp dot podcast atp dot podcast you can also find us on spotify you can also find us on spotify you can also find us on spotify obviously where you're listening from obviously where you're listening from obviously where you're listening from now but also apple podcasts and all now but also apple podcasts and all now but also apple podcasts and all other streaming services and that is at other streaming services and that is at other streaming services and that is at atp podcast atp podcast atp podcast you can also find us by simply going you can also find us by simply going you can also find us by simply going into google and typing coach josh atkins into google and typing coach josh atkins into google and typing coach josh atkins that will take you to the atp that will take you to the atp that will take you to the atp website website website and all the links as well will be and all the links as well will be and all the links as well will be provided at the end of the show provided at the end of the show provided at the end of the show alrighty so today's topics guys we're alrighty so today's topics guys we're alrighty so today's topics guys we're going to be talking about the effects going to be talking about the effects going to be talking about the effects the effects sorry however the effects sorry however the effects sorry however of both deliberate heat of both deliberate heat of both deliberate heat and cold exposure and what that has on and cold exposure and what that has on and cold exposure and what that has on your body your body your body what i'm also then going to be doing is what i'm also then going to be doing is what i'm also then going to be doing is telling ways telling ways telling ways or protocols in this instance in which or protocols in this instance in which or protocols in this instance in which you can get the best effects from

02:00you can get the best effects from you can get the best effects from so what i mean by that guys is i'm so what i mean by that guys is i'm so what i mean by that guys is i'm essentially going to give you some tools essentially going to give you some tools essentially going to give you some tools and some tricks because and some tricks because and some tricks because what you do in these situations in what you do in these situations in what you do in these situations in either deliberate either deliberate either deliberate heat exposure or cold exposure just by heat exposure or cold exposure just by heat exposure or cold exposure just by simply sitting in there won't elicit all simply sitting in there won't elicit all simply sitting in there won't elicit all of the same results so i'm going to give of the same results so i'm going to give of the same results so i'm going to give you specific protocols in order for you you specific protocols in order for you you specific protocols in order for you to follow which best sort of line up to follow which best sort of line up to follow which best sort of line up with what you are trying to achieve be with what you are trying to achieve be with what you are trying to achieve be your goals or be it whatever you might your goals or be it whatever you might your goals or be it whatever you might be training for or simply just wanting be training for or simply just wanting be training for or simply just wanting to feel better to feel better to feel better we're also going to be talking about we're also going to be talking about we're also going to be talking about just some of the ways in which this can just some of the ways in which this can just some of the ways in which this can be applied as well be applied as well be applied as well keeping in mind that it is sometimes keeping in mind that it is sometimes keeping in mind that it is sometimes hard to completely replicate these hard to completely replicate these hard to completely replicate these protocols and we understand that however protocols and we understand that however protocols and we understand that however just trying to get there and do it as just trying to get there and do it as just trying to get there and do it as best you can best you can best you can be it through a third party so someone be it through a third party so someone be it through a third party so someone that provides be it sauna or ice baths that provides be it sauna or ice baths that provides be it sauna or ice baths or if you do have the ability to

03:00or if you do have the ability to or if you do have the ability to get them or use them get them or use them get them or use them uh at your own free will be it your uh uh at your own free will be it your uh uh at your own free will be it your uh if you own it or if friends and family if you own it or if friends and family if you own it or if friends and family may possibly own um these devices may possibly own um these devices may possibly own um these devices so just like to give a quick disclaimer so just like to give a quick disclaimer so just like to give a quick disclaimer as well guys everything that is as well guys everything that is as well guys everything that is recommended in here recommended in here recommended in here on this podcast through these protocols on this podcast through these protocols on this podcast through these protocols are recommendations only um i have gone are recommendations only um i have gone are recommendations only um i have gone through looked at studies i have also through looked at studies i have also through looked at studies i have also gotten some of these protocols from gotten some of these protocols from gotten some of these protocols from other people and i will be crediting other people and i will be crediting other people and i will be crediting them for that them for that them for that so these are all just recommendations so these are all just recommendations so these are all just recommendations guys of course before you do any guys of course before you do any guys of course before you do any deliberate hot or cold exposure deliberate hot or cold exposure deliberate hot or cold exposure always go see a doctor or a professional always go see a doctor or a professional always go see a doctor or a professional that you trust that you trust that you trust obviously seeking their advice getting obviously seeking their advice getting obviously seeking their advice getting their professional opinions very very their professional opinions very very their professional opinions very very important important important so firstly the credits so firstly the credits so firstly the credits i would love to credit andrew huberman i would love to credit andrew huberman i would love to credit andrew huberman he is at the hubermann lab podcast you he is at the hubermann lab podcast you he is at the hubermann lab podcast you can also find his website at

04:00can also find his website at can also find his website at hubenhubermanlab.com that is hubenhubermanlab.com that is hubenhubermanlab.com that is h-u-b-e-r-m-a-n hubermann lab hubermann lab if you would love to really go in and if you would love to really go in and if you would love to really go in and understand the deep dive and really understand the deep dive and really understand the deep dive and really what's going on in the body and all of what's going on in the body and all of what's going on in the body and all of the hormones the hormones the hormones everything that's happening when you are everything that's happening when you are everything that's happening when you are doing these or following these protocols doing these or following these protocols doing these or following these protocols highly recommend jumping on listening to highly recommend jumping on listening to highly recommend jumping on listening to his podcast his podcast his podcast and it's just got some other great stuff and it's just got some other great stuff and it's just got some other great stuff on there as well guys you won't be on there as well guys you won't be on there as well guys you won't be disappointed so highly highly recommend disappointed so highly highly recommend disappointed so highly highly recommend that that that lastly uh just some announcements guys lastly uh just some announcements guys lastly uh just some announcements guys we've got the newsletter up on the we've got the newsletter up on the we've got the newsletter up on the website now so if you would like to stay website now so if you would like to stay website now so if you would like to stay in the loop please jump over to the in the loop please jump over to the in the loop please jump over to the website up in the tab so on the home website up in the tab so on the home website up in the tab so on the home page you'll see up the top right there page you'll see up the top right there page you'll see up the top right there is a newsletter section just simply ask is a newsletter section just simply ask is a newsletter section just simply ask for your email and first name i will not for your email and first name i will not for your email and first name i will not be spamming you team don't worry about be spamming you team don't worry about be spamming you team don't worry about that in order for me to spam it means i that in order for me to spam it means i that in order for me to spam it means i have to do even more work and i'm not have to do even more work and i'm not have to do even more work and i'm not about that at the moment i am busy

05:00about that at the moment i am busy about that at the moment i am busy enough as it is so i will only be enough as it is so i will only be enough as it is so i will only be at about once a month maybe even a at about once a month maybe even a at about once a month maybe even a little bit longer just releasing updates little bit longer just releasing updates little bit longer just releasing updates what's coming what's coming what's coming some links to some great studies you some links to some great studies you some links to some great studies you will not be getting spammed if you get will not be getting spammed if you get will not be getting spammed if you get more than two emails in a month i more than two emails in a month i more than two emails in a month i apologize that would probably never apologize that would probably never apologize that would probably never happen it may just mean i was late on happen it may just mean i was late on happen it may just mean i was late on getting one of them out but they would getting one of them out but they would getting one of them out but they would just be a newsletter guys just letting just be a newsletter guys just letting just be a newsletter guys just letting you know everything that is happening you know everything that is happening you know everything that is happening and going on and going on and going on so so so let's get into it let's get into it let's get into it so we're going to be talking about so we're going to be talking about so we're going to be talking about deliberate heat and cold exposure deliberate heat and cold exposure deliberate heat and cold exposure what are the benefits of doing both of what are the benefits of doing both of what are the benefits of doing both of these exposures so exposing yourself to these exposures so exposing yourself to these exposures so exposing yourself to heat and exposing yourself to the cold heat and exposing yourself to the cold heat and exposing yourself to the cold as well as protocols which you can put as well as protocols which you can put as well as protocols which you can put in place in place in place that pertain to you so keeping in mind that pertain to you so keeping in mind that pertain to you so keeping in mind guys that guys that guys that not all of these will not all of these will not all of these will mean everything to you you may hear one mean everything to you you may hear one mean everything to you you may hear one protocol which really protocol which really protocol which really does resonate with you

06:00does resonate with you does resonate with you by all means give it a go see if it by all means give it a go see if it by all means give it a go see if it works works works not all these protocols are designed to not all these protocols are designed to not all these protocols are designed to be done at once uh in fact some of them be done at once uh in fact some of them be done at once uh in fact some of them can be contradictory to each other can be contradictory to each other can be contradictory to each other so i highly recommend just listening in so i highly recommend just listening in so i highly recommend just listening in i will be listing all the protocols i will be listing all the protocols i will be listing all the protocols first um for first um for first um for the cold and then for the cold and then for the cold and then for heat heat heat so don't worry they'll all be there and so don't worry they'll all be there and so don't worry they'll all be there and then i'll also be leaving then i'll also be leaving then i'll also be leaving notes down in the show notes notes down in the show notes notes down in the show notes component component component there you'll be able to there you'll be able to there you'll be able to quickly zip into where you hear the quickly zip into where you hear the quickly zip into where you hear the protocol and go back there so you don't protocol and go back there so you don't protocol and go back there so you don't need to worry about need to worry about need to worry about saving the time stamp or anything that saving the time stamp or anything that saving the time stamp or anything that will all be in the show notes for you will all be in the show notes for you will all be in the show notes for you i'll also have a link to all of the i'll also have a link to all of the i'll also have a link to all of the studies as well which i have referenced studies as well which i have referenced studies as well which i have referenced so firstly why do i say protocols and so firstly why do i say protocols and so firstly why do i say protocols and not habits the easiest way to put this not habits the easiest way to put this not habits the easiest way to put this guys is a habit entails that you are guys is a habit entails that you are guys is a habit entails that you are trying to build upon a habit you already trying to build upon a habit you already trying to build upon a habit you already have or you're trying to

07:00have or you're trying to have or you're trying to establish a new habit in place of an old establish a new habit in place of an old establish a new habit in place of an old one one one protocols are not about that protocols are not about that protocols are not about that these aren't designed to be done every these aren't designed to be done every these aren't designed to be done every day or all the time multiple times a day day or all the time multiple times a day day or all the time multiple times a day even multiple times a week some of them even multiple times a week some of them even multiple times a week some of them some of them are meant to be done some of them are meant to be done some of them are meant to be done intermittently and they're also meant to intermittently and they're also meant to intermittently and they're also meant to be done be done be done in line with your goals so in line with your goals so in line with your goals so your goals may change throughout the your goals may change throughout the your goals may change throughout the year throughout the decades year throughout the decades year throughout the decades these protocols aren't designed to be these protocols aren't designed to be these protocols aren't designed to be done all the time so therefore they are done all the time so therefore they are done all the time so therefore they are not a habit protocols are there in place not a habit protocols are there in place not a habit protocols are there in place to serve a specific purpose so with that to serve a specific purpose so with that to serve a specific purpose so with that in mind if you would like to know more in mind if you would like to know more in mind if you would like to know more about habits i do highly recommend going about habits i do highly recommend going about habits i do highly recommend going back and listening to the podcast i did back and listening to the podcast i did back and listening to the podcast i did with ben he really breaks down how to with ben he really breaks down how to with ben he really breaks down how to what is a habit and then how to what is a habit and then how to what is a habit and then how to establish habits how to break old ones establish habits how to break old ones establish habits how to break old ones and it's really a great podcast guys so and it's really a great podcast guys so and it's really a great podcast guys so i highly recommend going back listening i highly recommend going back listening i highly recommend going back listening to that ben mayfield smith we did that to that ben mayfield smith we did that to that ben mayfield smith we did that it was possibly the last podcast and it was possibly the last podcast and it was possibly the last podcast and then a few before that we've done some

08:00then a few before that we've done some then a few before that we've done some really good ones at the start of this really good ones at the start of this really good ones at the start of this year end of last year so 20 end of 2021 year end of last year so 20 end of 2021 year end of last year so 20 end of 2021 and the start of 2022 and the start of 2022 and the start of 2022 so protocols what are they where so a so protocols what are they where so a so protocols what are they where so a protocol is an official procedure that protocol is an official procedure that protocol is an official procedure that is followed in order to get the desired is followed in order to get the desired is followed in order to get the desired outcome concluded by scientific research outcome concluded by scientific research outcome concluded by scientific research and studies and studies and studies simply put simply put simply put do this in the order and as the research do this in the order and as the research do this in the order and as the research says and the results will follow says and the results will follow says and the results will follow of course with that in mind guys as i of course with that in mind guys as i of course with that in mind guys as i said you need to keep said you need to keep said you need to keep in mind that in mind that in mind that these protocols or these studies have these protocols or these studies have these protocols or these studies have been done in labs in controlled been done in labs in controlled been done in labs in controlled environments sometimes we are unable to environments sometimes we are unable to environments sometimes we are unable to live up to live up to live up to what the controls were what the controls were what the controls were for example for example for example if they had a specific sauna if they had a specific sauna if they had a specific sauna set at a specific degree set at a specific degree set at a specific degree that's fine they were able to control that's fine they were able to control that's fine they were able to control that and that's how the study was done that and that's how the study was done that and that's how the study was done however if you go and use a sauna at a

09:00however if you go and use a sauna at a however if you go and use a sauna at a third party so for instance those of you third party so for instance those of you third party so for instance those of you in brisbane say a recovery science you in brisbane say a recovery science you in brisbane say a recovery science you may find that the sauna only goes up to may find that the sauna only goes up to may find that the sauna only goes up to say say say one or four-fifths of the temperature one or four-fifths of the temperature one or four-fifths of the temperature that they use so that they use so that they use so if they were doing 90 degrees the sauna if they were doing 90 degrees the sauna if they were doing 90 degrees the sauna may only go up to say 70-75 may only go up to say 70-75 may only go up to say 70-75 so keeping that in mind that although a so keeping that in mind that although a so keeping that in mind that although a protocol lists a specific protocol lists a specific protocol lists a specific temperature or a specific variable temperature or a specific variable temperature or a specific variable there may be points where you're unable there may be points where you're unable there may be points where you're unable to achieve that it doesn't mean that to achieve that it doesn't mean that to achieve that it doesn't mean that it's rendered it's rendered it's rendered moot and that the protocol won't work it moot and that the protocol won't work it moot and that the protocol won't work it may simply mean you need to spend longer may simply mean you need to spend longer may simply mean you need to spend longer in that environment in order to elicit in that environment in order to elicit in that environment in order to elicit the same or close to the same result the same or close to the same result the same or close to the same result that was there before that was there before that was there before just remembering as well we are everyday just remembering as well we are everyday just remembering as well we are everyday humans so some of these protocols can be humans so some of these protocols can be humans so some of these protocols can be somewhat daunting they may also not work somewhat daunting they may also not work somewhat daunting they may also not work financially so if there's a high financially so if there's a high financially so if there's a high financial outlay it may not work that is financial outlay it may not work that is financial outlay it may not work that is fine understanding that

10:00fine understanding that fine understanding that and also that when i do give some and also that when i do give some and also that when i do give some protocols there are so protocols there are so protocols there are so general times as well to be best done so general times as well to be best done so general times as well to be best done so you don't have to exactly hit the time you don't have to exactly hit the time you don't have to exactly hit the time which i list i do give examples and i do which i list i do give examples and i do which i list i do give examples and i do give approximates give approximates give approximates but keeping in mind we are humans we but keeping in mind we are humans we but keeping in mind we are humans we will have things come up there will will have things come up there will will have things come up there will always be events or obstacles in the way always be events or obstacles in the way always be events or obstacles in the way which we are unable to work around so which we are unable to work around so which we are unable to work around so keeping that in mind as well it doesn't keeping that in mind as well it doesn't keeping that in mind as well it doesn't mean it's going to ruin it mean it's going to ruin it mean it's going to ruin it it's just these protocols were designed it's just these protocols were designed it's just these protocols were designed to be done in a lab in a controlled to be done in a lab in a controlled to be done in a lab in a controlled environment so they could see if there environment so they could see if there environment so they could see if there were changes were changes were changes so just keeping that in mind for me guys so just keeping that in mind for me guys so just keeping that in mind for me guys all right so let's talk about what all right so let's talk about what all right so let's talk about what deliberate exposure is both hot deliberate exposure is both hot deliberate exposure is both hot and cold and cold and cold so deliberate exposure simply put is so deliberate exposure simply put is so deliberate exposure simply put is when you were going out of your way to when you were going out of your way to when you were going out of your way to expose yourself expose yourself expose yourself to an environment be it hot or cold

11:00to an environment be it hot or cold to an environment be it hot or cold these type of exposures may be something these type of exposures may be something these type of exposures may be something like sauna like sauna like sauna ice bath running in the middle of the ice bath running in the middle of the ice bath running in the middle of the day in summer so that's another form of day in summer so that's another form of day in summer so that's another form of heat exposure or heat exposure or heat exposure or swimming in an ice water lake in winter swimming in an ice water lake in winter swimming in an ice water lake in winter that would be cold exposure likewise that would be cold exposure likewise that would be cold exposure likewise running in the winter running in the winter running in the winter in minimal protective clothing so in minimal protective clothing so in minimal protective clothing so if you're in a cold environment and you if you're in a cold environment and you if you're in a cold environment and you go for a run to deliberately expose go for a run to deliberately expose go for a run to deliberately expose yourself to the cold you may only wear yourself to the cold you may only wear yourself to the cold you may only wear say a singlet say a singlet say a singlet some running pants and some joggers that some running pants and some joggers that some running pants and some joggers that may be it so you're exposing yourself to may be it so you're exposing yourself to may be it so you're exposing yourself to those elements likewise as well if those elements likewise as well if those elements likewise as well if you're running in summer you can then of you're running in summer you can then of you're running in summer you can then of course we've all seen it with boxes and course we've all seen it with boxes and course we've all seen it with boxes and people that are trying to strip weight people that are trying to strip weight people that are trying to strip weight or water weight you can add on more or water weight you can add on more or water weight you can add on more clothing so clothing so clothing so by putting on a jumper by putting on a jumper by putting on a jumper you've obviously seen some people put you've obviously seen some people put you've obviously seen some people put probably garbage bags on and go in the probably garbage bags on and go in the probably garbage bags on and go in the treadmills in the gym it's disgusting treadmills in the gym it's disgusting treadmills in the gym it's disgusting they sweat everywhere it's ridiculous they sweat everywhere it's ridiculous they sweat everywhere it's ridiculous all they're doing is just sweating all they're doing is just sweating all they're doing is just sweating they're not actually stripping fat but they're not actually stripping fat but they're not actually stripping fat but they are some forms of deliberate

12:00they are some forms of deliberate they are some forms of deliberate exposure hot and cold exposure hot and cold exposure hot and cold some forms of deliberate exposure which some forms of deliberate exposure which some forms of deliberate exposure which or sorry some forms that aren't or sorry some forms that aren't or sorry some forms that aren't deliberate exposure deliberate exposure deliberate exposure would be things like just walking would be things like just walking would be things like just walking outside when it's cold when you're going outside when it's cold when you're going outside when it's cold when you're going to work you might be all rugged up to work you might be all rugged up to work you might be all rugged up trying to stay warm however you feel trying to stay warm however you feel trying to stay warm however you feel cold it's not really deliberate exposure cold it's not really deliberate exposure cold it's not really deliberate exposure or it's not deliberate exposure uh in or it's not deliberate exposure uh in or it's not deliberate exposure uh in the sense that we're talking about the sense that we're talking about the sense that we're talking about likewise sitting at home without the likewise sitting at home without the likewise sitting at home without the aircon on in the middle of summer or aircon on in the middle of summer or aircon on in the middle of summer or when it's hot that isn't really a form when it's hot that isn't really a form when it's hot that isn't really a form deliberate heat exposure deliberate heat exposure deliberate heat exposure and so on and so on so keep that in mind and so on and so on so keep that in mind and so on and so on so keep that in mind guys deliberate uh exposure is when guys deliberate uh exposure is when guys deliberate uh exposure is when you're purposefully going out and you're purposefully going out and you're purposefully going out and exposing yourself to exposing yourself to exposing yourself to an element the elements being hot or an element the elements being hot or an element the elements being hot or cold and you're trying to get a desired cold and you're trying to get a desired cold and you're trying to get a desired effect from that effect from that effect from that so so a few things before we get into the a few things before we get into the a few things before we get into the protocols for heat and cold i just want protocols for heat and cold i just want protocols for heat and cold i just want to run off this is going to give you a to run off this is going to give you a to run off this is going to give you a generalized sort of idea of where we're generalized sort of idea of where we're generalized sort of idea of where we're coming from and hopefully it leaves you coming from and hopefully it leaves you coming from and hopefully it leaves you just a little bit more informed

13:00just a little bit more informed just a little bit more informed so firstly we want to understand what's so firstly we want to understand what's so firstly we want to understand what's happening happening happening to the body in regards to temperature to the body in regards to temperature to the body in regards to temperature and circadian rhythm and circadian rhythm and circadian rhythm firstly body temperature is broken down firstly body temperature is broken down firstly body temperature is broken down into two parts we have our shell into two parts we have our shell into two parts we have our shell and we also have our core body and we also have our core body and we also have our core body temperature temperature temperature now our shell is our exterior so that is now our shell is our exterior so that is now our shell is our exterior so that is our skin stuff that we can see we can our skin stuff that we can see we can our skin stuff that we can see we can feel feel feel this this this is where we are going to generally feel is where we are going to generally feel is where we are going to generally feel heat so when it's hot outside we're heat so when it's hot outside we're heat so when it's hot outside we're going to get that first initial response going to get that first initial response going to get that first initial response on our skin we're going to be able to on our skin we're going to be able to on our skin we're going to be able to feel that it's hot and likewise when feel that it's hot and likewise when feel that it's hot and likewise when it's cold we then have our core body it's cold we then have our core body it's cold we then have our core body temperature now our core temperature can temperature now our core temperature can temperature now our core temperature can only fluctuate a few degrees you'll only fluctuate a few degrees you'll only fluctuate a few degrees you'll notice for example when you get sick you notice for example when you get sick you notice for example when you get sick you generally have a fever this is your body generally have a fever this is your body generally have a fever this is your body raising its core body temperature in raising its core body temperature in raising its core body temperature in order to fight the virus or a virus that order to fight the virus or a virus that order to fight the virus or a virus that you may have you may have you may have we can also cool the tib the core body we can also cool the tib the core body we can also cool the tib the core body temperature by exposing ourselves to hot temperature by exposing ourselves to hot temperature by exposing ourselves to hot or cold so heating and cooling

14:00or cold so heating and cooling or cold so heating and cooling but it is very important that we keep in but it is very important that we keep in but it is very important that we keep in mind to not get too hot or too cold or mind to not get too hot or too cold or mind to not get too hot or too cold or we will risk hypothermia or we will risk hypothermia or we will risk hypothermia or hypothermia or hypothermia so that is hypothermia or hypothermia so that is hypothermia or hypothermia so that is the difference there so um when we're the difference there so um when we're the difference there so um when we're obviously heating obviously heating obviously heating hyper thermia hyperthermia hyp er hyper thermia hyperthermia hyp er hyper thermia hyperthermia hyp er thermia thermia thermia is when it is too hot is when it is too hot is when it is too hot when you become too hot or the body when you become too hot or the body when you become too hot or the body becomes too hot we are then at risk of becomes too hot we are then at risk of becomes too hot we are then at risk of causing neuron damage um when we're in causing neuron damage um when we're in causing neuron damage um when we're in too much heat too much heat too much heat hypo so hypo hypo so hypo hypo so hypo thermia is too cold and this is when thermia is too cold and this is when thermia is too cold and this is when potentially we can get frostbite potentially we can get frostbite potentially we can get frostbite which will then lead to a loss of limb which will then lead to a loss of limb which will then lead to a loss of limb and it will generally start at the and it will generally start at the and it will generally start at the extremity so fingers and toes with the extremity so fingers and toes with the extremity so fingers and toes with the least amount of blood flow is happening least amount of blood flow is happening least amount of blood flow is happening so now we're going to talk about some so now we're going to talk about some so now we're going to talk about some tips for thermal regulation now for tips for thermal regulation now for tips for thermal regulation now for thermal regulation this is mainly i'm

15:00thermal regulation this is mainly i'm thermal regulation this is mainly i'm going to be talking about post exercise going to be talking about post exercise going to be talking about post exercise and cooling down this is actually a and cooling down this is actually a and cooling down this is actually a little hack so keep this one in mind little hack so keep this one in mind little hack so keep this one in mind especially guys if especially guys if especially guys if it's summer and you're training so for it's summer and you're training so for it's summer and you're training so for all of those of you that are listening all of those of you that are listening all of those of you that are listening that do love to train especially in the that do love to train especially in the that do love to train especially in the gym gym gym or even going out for a run when it is or even going out for a run when it is or even going out for a run when it is hot and you are trying to cool down hot and you are trying to cool down hot and you are trying to cool down what we want to do what we want to do what we want to do is is is not not not place a cold towel place a cold towel place a cold towel on parts of the body specifically the on parts of the body specifically the on parts of the body specifically the back of the neck or the head back of the neck or the head back of the neck or the head now i know back when i used to play now i know back when i used to play now i know back when i used to play football we if we were too hot football we if we were too hot football we if we were too hot especially in pre-season we would especially in pre-season we would especially in pre-season we would usually get ice water and squirt it over usually get ice water and squirt it over usually get ice water and squirt it over the back of our necks thinking that we the back of our necks thinking that we the back of our necks thinking that we were cooling ourselves down this were cooling ourselves down this were cooling ourselves down this actually has the opposite effect actually has the opposite effect actually has the opposite effect by placing a ice tower ice pack or by placing a ice tower ice pack or by placing a ice tower ice pack or squirting like extremely cold water so squirting like extremely cold water so squirting like extremely cold water so almost frozen iced water almost frozen iced water almost frozen iced water onto the head or the back

16:00onto the head or the back onto the head or the back what we do is we start to heat the body what we do is we start to heat the body what we do is we start to heat the body up and this is the up and this is the up and this is the response so what you need to think about response so what you need to think about response so what you need to think about is is when we go out into the elements and when we go out into the elements and when we go out into the elements and we're too hot we feel that on our skin we're too hot we feel that on our skin we're too hot we feel that on our skin and what happens is our brain then goes and what happens is our brain then goes and what happens is our brain then goes okay it's too hot i need to start okay it's too hot i need to start okay it's too hot i need to start cooling down so i will start sweating cooling down so i will start sweating cooling down so i will start sweating start panning want to spread out start panning want to spread out start panning want to spread out get rid of as much heat as possible get rid of as much heat as possible get rid of as much heat as possible on the flip when we go out and it's on the flip when we go out and it's on the flip when we go out and it's outside it's very cold our body goes outside it's very cold our body goes outside it's very cold our body goes okay it's very cold i need to constrict okay it's very cold i need to constrict okay it's very cold i need to constrict i need to vasoconstrict so make i need to vasoconstrict so make i need to vasoconstrict so make everything colder everything colder everything colder move all the blood around to the vital move all the blood around to the vital move all the blood around to the vital organs keep everything warm and start to organs keep everything warm and start to organs keep everything warm and start to shiver shiver is the last process of our shiver shiver is the last process of our shiver shiver is the last process of our body trying to warm ourselves up so we body trying to warm ourselves up so we body trying to warm ourselves up so we shiver in order to get warm because shiver in order to get warm because shiver in order to get warm because we're creating that movement we're creating that movement we're creating that movement so if we are too hot and then we squirt so if we are too hot and then we squirt so if we are too hot and then we squirt ice water on our head on our neck on our

17:00ice water on our head on our neck on our ice water on our head on our neck on our back back back this is then telling our body hang on this is then telling our body hang on this is then telling our body hang on it's now really cold i need to try and it's now really cold i need to try and it's now really cold i need to try and heat up heat up heat up so you can see we have this adverse so you can see we have this adverse so you can see we have this adverse reaction reaction reaction and what this is what this is doing and what this is what this is doing and what this is what this is doing is this is telling our brain so in our is this is telling our brain so in our is this is telling our brain so in our brain there's a thermostat and it is brain there's a thermostat and it is brain there's a thermostat and it is called the medial pre-optic area of the called the medial pre-optic area of the called the medial pre-optic area of the hypothalamus hypothalamus hypothalamus so this is what tells our body it's too so this is what tells our body it's too so this is what tells our body it's too hot or it's too cold it is a collection hot or it's too cold it is a collection hot or it's too cold it is a collection of neurons of neurons of neurons it receives signals from the skin so as it receives signals from the skin so as it receives signals from the skin so as i said if you are heating up or cooling i said if you are heating up or cooling i said if you are heating up or cooling down down down it then leverages portals on the body or it then leverages portals on the body or it then leverages portals on the body or areas where these are located areas where these are located areas where these are located so so what we're working on here what we're working on here what we're working on here is now our galabaras skin surfaces is now our galabaras skin surfaces is now our galabaras skin surfaces these surfaces are different to the rest these surfaces are different to the rest these surfaces are different to the rest of our skin and they are located on our of our skin and they are located on our of our skin and they are located on our hands hands hands so the palms of our hands on the bottoms so the palms of our hands on the bottoms so the palms of our hands on the bottoms of our feet of our feet of our feet and on our face so our cheeks and

18:00and on our face so our cheeks and and on our face so our cheeks and forehead forehead forehead and without going into the detail of how and without going into the detail of how and without going into the detail of how the blood vessels and capillaries work the blood vessels and capillaries work the blood vessels and capillaries work because if i'm quite frank i struggle a because if i'm quite frank i struggle a because if i'm quite frank i struggle a little bit with it anyway however if you little bit with it anyway however if you little bit with it anyway however if you go over to uh the human lab energy does go over to uh the human lab energy does go over to uh the human lab energy does a great job of summarizing this but a great job of summarizing this but a great job of summarizing this but in summary very very simply put is that in summary very very simply put is that in summary very very simply put is that these skin surfaces are slightly these skin surfaces are slightly these skin surfaces are slightly different to everywhere else and that's different to everywhere else and that's different to everywhere else and that's just the way that the blood is just the way that the blood is just the way that the blood is transported transported transported and the body picks up the signals from and the body picks up the signals from and the body picks up the signals from those surfaces so those surfaces so those surfaces so if we are trying to cool down if we are trying to cool down if we are trying to cool down rather than placing a cold object called rather than placing a cold object called rather than placing a cold object called tower or water on the back of our head tower or water on the back of our head tower or water on the back of our head top of our head we should place top of our head we should place top of our head we should place something cold on our hands on the something cold on our hands on the something cold on our hands on the bottom of our feet and on the front of bottom of our feet and on the front of bottom of our feet and on the front of our face so our cheeks and forehead our face so our cheeks and forehead our face so our cheeks and forehead that's how we're going to be able to that's how we're going to be able to that's how we're going to be able to cool down cool down cool down mainly in the sense of cooling down as mainly in the sense of cooling down as mainly in the sense of cooling down as soon as the body senses that soon as the body senses that soon as the body senses that it's then going through those massive

19:00it's then going through those massive it's then going through those massive heat dumps so it's allowing you to dump heat dumps so it's allowing you to dump heat dumps so it's allowing you to dump heat and by placing those cold areas heat and by placing those cold areas heat and by placing those cold areas there it takes that cool blood around there it takes that cool blood around there it takes that cool blood around the body a lot better so it also helps the body a lot better so it also helps the body a lot better so it also helps to to to cool the core body temperature as well cool the core body temperature as well cool the core body temperature as well so now that we've got thermal regulation so now that we've got thermal regulation so now that we've got thermal regulation out of the way let's go through out of the way let's go through out of the way let's go through endorphins and dinorphons what the endorphins and dinorphons what the endorphins and dinorphons what the differences there are and how they work differences there are and how they work differences there are and how they work together so together so together so first of all this is also the first first of all this is also the first first of all this is also the first protocol i will go over this at the end protocol i will go over this at the end protocol i will go over this at the end again again again this is the first protocol and this is a this is the first protocol and this is a this is the first protocol and this is a protocol protocol protocol for increasing mood for increasing mood for increasing mood and well-being so making sure you're and well-being so making sure you're and well-being so making sure you're happier happier happier so after deliberate so after deliberate so after deliberate or cold or cold or cold sorry after deliberate heat or cold sorry after deliberate heat or cold sorry after deliberate heat or cold exposure exposure exposure we have an up regulation of the chemical we have an up regulation of the chemical we have an up regulation of the chemical pathways that allow us to experience pathways that allow us to experience pathways that allow us to experience pleasure pleasure pleasure in all its forms in all its forms in all its forms so so think of it this way think of it this way think of it this way when you first get into an ice bath or

20:00when you first get into an ice bath or when you first get into an ice bath or even if say a cold shower or you're even if say a cold shower or you're even if say a cold shower or you're going to put your hand in freezing water going to put your hand in freezing water going to put your hand in freezing water the very first reaction we do is to pull the very first reaction we do is to pull the very first reaction we do is to pull it out it out it out but if we leave it in there for long but if we leave it in there for long but if we leave it in there for long enough our brain then starts going pull enough our brain then starts going pull enough our brain then starts going pull it out pull it out pull it out it out pull it out pull it out it out pull it out pull it out and what's happening is you are having a and what's happening is you are having a and what's happening is you are having a release of dinorphins at this time release of dinorphins at this time release of dinorphins at this time and the dinorphin's job is to tell you and the dinorphin's job is to tell you and the dinorphin's job is to tell you to get out of there it doesn't want you to get out of there it doesn't want you to get out of there it doesn't want you to be to be to be in that situation or it's telling your in that situation or it's telling your in that situation or it's telling your brain brain brain get out of that get out of that get out of that the more we push through and i'll be the more we push through and i'll be the more we push through and i'll be talking about this in another protocol talking about this in another protocol talking about this in another protocol we call the wall protocol but the more we call the wall protocol but the more we call the wall protocol but the more we push through that the more dinorphins we push through that the more dinorphins we push through that the more dinorphins are released so these are are released so these are are released so these are in essence a feel bad response or a feel in essence a feel bad response or a feel in essence a feel bad response or a feel bad hormone bad hormone bad hormone now you may ask why do i want to release now you may ask why do i want to release now you may ask why do i want to release a feel bad hormone and this is where it a feel bad hormone and this is where it a feel bad hormone and this is where it gets good gets good gets good so when we release these dinorphins so when we release these dinorphins so when we release these dinorphins it actually allows a more it actually

21:00it actually allows a more it actually it actually allows a more it actually allows more uptake of endorphins our allows more uptake of endorphins our allows more uptake of endorphins our feel good hormones feel good hormones feel good hormones so so endorphins are responsible for making endorphins are responsible for making endorphins are responsible for making you feel happy for making you feel you you feel happy for making you feel you you feel happy for making you feel you know know know good wanting to do more of it good wanting to do more of it good wanting to do more of it it allows you to enjoy pleasure it allows you to enjoy pleasure it allows you to enjoy pleasure so by so by so by i think the easiest way i can put this i think the easiest way i can put this i think the easiest way i can put this is is imagine you were to run imagine you were to run imagine you were to run a whole bunch of water through a dry a whole bunch of water through a dry a whole bunch of water through a dry riverbed riverbed riverbed the water as it's moving first up that's the water as it's moving first up that's the water as it's moving first up that's your dinorphones it's very slow it's your dinorphones it's very slow it's your dinorphones it's very slow it's sludgy no one likes it however it's sludgy no one likes it however it's sludgy no one likes it however it's wetting the waterbed wetting the waterbed wetting the waterbed but once it has been wet and it remains but once it has been wet and it remains but once it has been wet and it remains wet it allows for greater flow of clean wet it allows for greater flow of clean wet it allows for greater flow of clean water which in this sense can be water which in this sense can be water which in this sense can be endorphins endorphins endorphins so by being in an uncomfortable so by being in an uncomfortable so by being in an uncomfortable situation situation situation where our body wants to remove ourselves where our body wants to remove ourselves where our body wants to remove ourselves be it in heat exposure be it in heat exposure be it in heat exposure cold exposure

22:00cold exposure cold exposure even exercise so while exercising you're even exercise so while exercising you're even exercise so while exercising you're doing high intensity interval training doing high intensity interval training doing high intensity interval training you're puffing your panting you feel you're puffing your panting you feel you're puffing your panting you feel like you're going to throw up or die but like you're going to throw up or die but like you're going to throw up or die but actually die but you feel really really actually die but you feel really really actually die but you feel really really insane you want to stop but you keep insane you want to stop but you keep insane you want to stop but you keep pushing through pushing through pushing through you are releasing you are releasing you are releasing dynorphins dynorphins dynorphins then once you have finished or remove then once you have finished or remove then once you have finished or remove yourself from that situation so we move yourself from that situation so we move yourself from that situation so we move out of out of out of the element exposure so hot exposure or the element exposure so hot exposure or the element exposure so hot exposure or cold exposure or we finish the workout cold exposure or we finish the workout cold exposure or we finish the workout we then have a sudden flood of we then have a sudden flood of we then have a sudden flood of endorphins endorphins and because those receptor and because those receptor and because those receptor pathways are now pathways are now pathways are now much more open and able to accept i'll much more open and able to accept i'll much more open and able to accept i'll accept endorphins we're able to accept endorphins we're able to accept endorphins we're able to experience pleasure and joy experience pleasure and joy experience pleasure and joy so much more so much more so much more and this is what makes this so important and this is what makes this so important and this is what makes this so important on a side tangent on a side tangent on a side tangent you can imagine if you're doing all of you can imagine if you're doing all of you can imagine if you're doing all of this work that's hurting it's not very this work that's hurting it's not very this work that's hurting it's not very enjoyable when you get it done you feel

23:00enjoyable when you get it done you feel enjoyable when you get it done you feel good good good if we then turn to things that if we then turn to things that if we then turn to things that we don't need to work for which don't we don't need to work for which don't we don't need to work for which don't have a release in dinorphins have a release in dinorphins have a release in dinorphins such as our phones so when we're such as our phones so when we're such as our phones so when we're scrolling on social media scrolling on social media scrolling on social media and another great example is illicit and another great example is illicit and another great example is illicit drug use you get so like cocaine you get drug use you get so like cocaine you get drug use you get so like cocaine you get an endorphin release an endorphin release an endorphin release if you're not experiencing this if you're not experiencing this if you're not experiencing this dynorphin so the hard work prior and dynorphin so the hard work prior and dynorphin so the hard work prior and only getting endorphins only getting endorphins only getting endorphins your ability to your ability to your ability to enjoy or your ability for the receptors enjoy or your ability for the receptors enjoy or your ability for the receptors to take up to take up to take up the endorphins the endorphins the endorphins and make you feel happy and joy in the and make you feel happy and joy in the and make you feel happy and joy in the current current current time and situation actually becomes less time and situation actually becomes less time and situation actually becomes less and less and less and less efficable so the efficiency is not there efficable so the efficiency is not there efficable so the efficiency is not there so you can see where this suddenly so you can see where this suddenly so you can see where this suddenly becomes a problem becomes a problem becomes a problem maybe you've been told that you get maybe you've been told that you get maybe you've been told that you get dopamine release and endorphins from dopamine release and endorphins from dopamine release and endorphins from looking at your phone but you don't looking at your phone but you don't looking at your phone but you don't really pay attention the reason it's bad really pay attention the reason it's bad really pay attention the reason it's bad is because we're not having to work for

24:00is because we're not having to work for is because we're not having to work for it or not being in an uncomfortable it or not being in an uncomfortable it or not being in an uncomfortable situation now an uncomfortable situation situation now an uncomfortable situation situation now an uncomfortable situation isn't hearing you know your uncle's isn't hearing you know your uncle's isn't hearing you know your uncle's really bad joke at christmas really bad joke at christmas really bad joke at christmas and it makes you feel a little and it makes you feel a little and it makes you feel a little uncomfortable that that's not really the uncomfortable that that's not really the uncomfortable that that's not really the same thing what we're talking about is same thing what we're talking about is same thing what we're talking about is like you are physically uncomfortable like you are physically uncomfortable like you are physically uncomfortable and your body your brain is saying i and your body your brain is saying i and your body your brain is saying i need to move away from this situation need to move away from this situation need to move away from this situation however however however i'll keep staying here and i'll push i'll keep staying here and i'll push i'll keep staying here and i'll push through through through obviously in some cases we then get to obviously in some cases we then get to obviously in some cases we then get to the area where it becomes dangerous the area where it becomes dangerous the area where it becomes dangerous however you'll know before you get there however you'll know before you get there however you'll know before you get there or at least i hope you know or at least i hope you know or at least i hope you know before you get there before you get there before you get there up next understanding the heating and up next understanding the heating and up next understanding the heating and cooling process so we just went through cooling process so we just went through cooling process so we just went through this slightly before talking about this slightly before talking about this slightly before talking about hyperthermia and hypothermia hyperthermia and hypothermia hyperthermia and hypothermia so as soon as we get into a hot or cold so as soon as we get into a hot or cold so as soon as we get into a hot or cold environment environment environment for sake of conversation i'm going to for sake of conversation i'm going to for sake of conversation i'm going to stick with stick with stick with a hot environment a hot environment a hot environment we begin what's called the heating we begin what's called the heating we begin what's called the heating process so of course if you're process so of course if you're process so of course if you're getting in a cold environment cooling getting in a cold environment cooling getting in a cold environment cooling process but in this case heating process

25:00process but in this case heating process process but in this case heating process this is when uh the environment is uh this is when uh the environment is uh this is when uh the environment is uh hot such as a sauna and this is the hot such as a sauna and this is the hot such as a sauna and this is the during phase so the heating process is during phase so the heating process is during phase so the heating process is when we're in the sauna or in a hot tub when we're in the sauna or in a hot tub when we're in the sauna or in a hot tub we then go into the after phase which we then go into the after phase which we then go into the after phase which would be in this case the cooling would be in this case the cooling would be in this case the cooling so once we get out we then go into the so once we get out we then go into the so once we get out we then go into the cooling phase very simply put that is cooling phase very simply put that is cooling phase very simply put that is just the heating process and the cooling just the heating process and the cooling just the heating process and the cooling process now as i said before guys we process now as i said before guys we process now as i said before guys we need to be careful of both when we're need to be careful of both when we're need to be careful of both when we're obviously using any heat environment or obviously using any heat environment or obviously using any heat environment or any cold environment any cold environment any cold environment that we are very careful of hyperthermia that we are very careful of hyperthermia that we are very careful of hyperthermia so heat exposure as i said can cause so heat exposure as i said can cause so heat exposure as i said can cause neuron damage neuron damage neuron damage and likewise if we're in a cold and likewise if we're in a cold and likewise if we're in a cold environment especially that which is environment especially that which is environment especially that which is getting down to those really low numbers getting down to those really low numbers getting down to those really low numbers three to one degree three to one degree three to one degree zero degrees celsius zero degrees celsius zero degrees celsius need to be careful then of hypothermia need to be careful then of hypothermia need to be careful then of hypothermia which is cold so frostbite can obviously

26:00which is cold so frostbite can obviously which is cold so frostbite can obviously occur occur occur loss of sensation loss of sensation loss of sensation we just need to be careful in those we just need to be careful in those we just need to be careful in those situations guys so situations guys so situations guys so they're always there you will find in they're always there you will find in they're always there you will find in most commercial uses for hot and cold most commercial uses for hot and cold most commercial uses for hot and cold environments it's very hard to get environments it's very hard to get environments it's very hard to get to to those extremes however it is a lot those extremes however it is a lot those extremes however it is a lot easier easier easier just through time to fall into that just through time to fall into that just through time to fall into that hyperthermia so heat so regardless of hyperthermia so heat so regardless of hyperthermia so heat so regardless of what kind of sauna you're in say it's what kind of sauna you're in say it's what kind of sauna you're in say it's even like 60 degrees if you spend long even like 60 degrees if you spend long even like 60 degrees if you spend long enough in there you will then eventually enough in there you will then eventually enough in there you will then eventually succumb to hypothermia so just be succumb to hypothermia so just be succumb to hypothermia so just be careful about that however careful about that however careful about that however there's generally again if it's a there's generally again if it's a there's generally again if it's a commercial or third party commercial or third party commercial or third party say sauna they've generally got you know say sauna they've generally got you know say sauna they've generally got you know safety mechanisms in place be it someone safety mechanisms in place be it someone safety mechanisms in place be it someone walking around making sure everyone's walking around making sure everyone's walking around making sure everyone's okay all right another thing i want to okay all right another thing i want to okay all right another thing i want to talk about again is the pre-optic area talk about again is the pre-optic area talk about again is the pre-optic area or the poa now this is over the roof of

27:00or the poa now this is over the roof of or the poa now this is over the roof of the mouth the mouth the mouth it will change the way you think and it will change the way you think and it will change the way you think and feel when exposed to hot or cold feel when exposed to hot or cold feel when exposed to hot or cold so it controls the sweat or shiver so it controls the sweat or shiver so it controls the sweat or shiver response response response so the p this is just where the poa is so the p this is just where the poa is so the p this is just where the poa is located so the pre-optic area it's located so the pre-optic area it's located so the pre-optic area it's located over the roof of the mouth it's located over the roof of the mouth it's located over the roof of the mouth it's not in your mouth not in your mouth not in your mouth it's just above it's just above it's just above and that's what controls and that's what controls and that's what controls your autonomic system your autonomic system your autonomic system subconscious responses to heat such as subconscious responses to heat such as subconscious responses to heat such as sweating and vasodilation so dilation sweating and vasodilation so dilation sweating and vasodilation so dilation being expanding constriction being being expanding constriction being being expanding constriction being um um um thinning in this case the thinning or thinning in this case the thinning or thinning in this case the thinning or shortening or not so much shortening but shortening or not so much shortening but shortening or not so much shortening but the thinning of the thinning of the thinning of your veins the vasodilation your veins the vasodilation your veins the vasodilation when it's too hot when it's too hot when it's too hot and obviously when you're hot you'll all and obviously when you're hot you'll all and obviously when you're hot you'll all know if you've been in a hot environment know if you've been in a hot environment know if you've been in a hot environment your behavioral responses will change so your behavioral responses will change so your behavioral responses will change so things like you want to spread out you things like you want to spread out you things like you want to spread out you want to like lounge back open up try and want to like lounge back open up try and want to like lounge back open up try and disperse as much heat disperse as much heat disperse as much heat as possible

28:00as possible as possible on the flip if we're cold on the flip if we're cold on the flip if we're cold then we start curling up into a ball we then we start curling up into a ball we then we start curling up into a ball we start shivering these are just normal start shivering these are just normal start shivering these are just normal responses and they're going to possibly responses and they're going to possibly responses and they're going to possibly most likely be responses most likely be responses most likely be responses that you have when exposing yourself to that you have when exposing yourself to that you have when exposing yourself to heat and also to cold so knowing what heat and also to cold so knowing what heat and also to cold so knowing what these responses are these responses are these responses are knowing when it becomes dangerous for knowing when it becomes dangerous for knowing when it becomes dangerous for yourself yourself yourself and knowing when you should get out now and knowing when you should get out now and knowing when you should get out now when i say for yourself we also talk when i say for yourself we also talk when i say for yourself we also talk about um being heat adaptive or cold about um being heat adaptive or cold about um being heat adaptive or cold adaptive so you imagine for everyone in adaptive so you imagine for everyone in adaptive so you imagine for everyone in australia you imagine people from tassie australia you imagine people from tassie australia you imagine people from tassie uh walking around in winter uh walking around in winter uh walking around in winter who knows how cold it gets down there who knows how cold it gets down there who knows how cold it gets down there i'm up in sunny queensland but they i'm up in sunny queensland but they i'm up in sunny queensland but they might be down in tassie and it's might be down in tassie and it's might be down in tassie and it's probably like five degrees they come up probably like five degrees they come up probably like five degrees they come up to queensland and it's 20. they're to queensland and it's 20. they're to queensland and it's 20. they're walking around in board shorts and a walking around in board shorts and a walking around in board shorts and a singlet because they're that hot whereas singlet because they're that hot whereas singlet because they're that hot whereas we might all be walking around in we might all be walking around in we might all be walking around in jumpers when it's 20 degrees which most jumpers when it's 20 degrees which most jumpers when it's 20 degrees which most of us are so they're obviously a lot of us are so they're obviously a lot of us are so they're obviously a lot more cold adaptive than we are however

29:00more cold adaptive than we are however more cold adaptive than we are however on average bring them up here on the on average bring them up here on the on average bring them up here on the summer summer summer suddenly it's a different story we might suddenly it's a different story we might suddenly it's a different story we might be hot and walking around in board be hot and walking around in board be hot and walking around in board shorts when it's 35 degrees and about 80 shorts when it's 35 degrees and about 80 shorts when it's 35 degrees and about 80 humidity but they're going to be really humidity but they're going to be really humidity but they're going to be really struggling they're going to be struggling they're going to be struggling they're going to be struggling to concentrate they're going struggling to concentrate they're going struggling to concentrate they're going to be struggling to um you know keep to be struggling to um you know keep to be struggling to um you know keep food down it's going to be a really food down it's going to be a really food down it's going to be a really tough time for them because they're not tough time for them because they're not tough time for them because they're not heat adaptive so that's what we're heat adaptive so that's what we're heat adaptive so that's what we're talking about there in terms of talking about there in terms of talking about there in terms of your responses which are derived from your responses which are derived from your responses which are derived from the poa so the pre-optic the poa so the pre-optic the poa so the pre-optic area area area with that as well guys it is important with that as well guys it is important with that as well guys it is important to remember that if you do any of these to remember that if you do any of these to remember that if you do any of these protocols continuously there will be protocols continuously there will be protocols continuously there will be some adaptations that happen so you will some adaptations that happen so you will some adaptations that happen so you will become become become if you're doing heat exposure you will if you're doing heat exposure you will if you're doing heat exposure you will become more heat adaptive likewise if become more heat adaptive likewise if become more heat adaptive likewise if you're doing cold so ice bars you will you're doing cold so ice bars you will you're doing cold so ice bars you will become more cold adaptive so you will become more cold adaptive so you will become more cold adaptive so you will need to change these protocols slightly need to change these protocols slightly need to change these protocols slightly either and i'll actually i'll go through either and i'll actually i'll go through either and i'll actually i'll go through them later but either through time

30:00them later but either through time them later but either through time or intensity so making it hotter or or intensity so making it hotter or or intensity so making it hotter or colder or being in there for longer or colder or being in there for longer or colder or being in there for longer or shorter so very much like working out if shorter so very much like working out if shorter so very much like working out if you go to a gym and you've ever followed you go to a gym and you've ever followed you go to a gym and you've ever followed a resistance program you'll know that a resistance program you'll know that a resistance program you'll know that you can't just stay on the same weight you can't just stay on the same weight you can't just stay on the same weight the whole time you need to either the whole time you need to either the whole time you need to either increase reps or you need to increase increase reps or you need to increase increase reps or you need to increase weight yes you can add in tempos but weight yes you can add in tempos but weight yes you can add in tempos but very basically it would be either very basically it would be either very basically it would be either increasing reps or increasing weight increasing reps or increasing weight increasing reps or increasing weight um over a certain amount of sets um over a certain amount of sets um over a certain amount of sets so the next thing is talking about our so the next thing is talking about our so the next thing is talking about our circadian rhythm our circadian rhythm is circadian rhythm our circadian rhythm is circadian rhythm our circadian rhythm is our our our body's natural sleep wake cycle now body's natural sleep wake cycle now body's natural sleep wake cycle now before you say why are we talking about before you say why are we talking about before you say why are we talking about sleep when we're talking about hot and sleep when we're talking about hot and sleep when we're talking about hot and cold this does actually play a part and cold this does actually play a part and cold this does actually play a part and again knowing this information will help again knowing this information will help again knowing this information will help you understand you understand you understand when you may want to use these protocols when you may want to use these protocols when you may want to use these protocols or if they apply to you it may be or if they apply to you it may be or if they apply to you it may be detrimental for what you're trying to do detrimental for what you're trying to do detrimental for what you're trying to do so we're going to very quickly talk so we're going to very quickly talk so we're going to very quickly talk about our circadian rhythm as well as i about our circadian rhythm as well as i about our circadian rhythm as well as i said it is the natural sorry it is the

31:00said it is the natural sorry it is the said it is the natural sorry it is the body's natural sleep wake cycle body's natural sleep wake cycle body's natural sleep wake cycle the the the tighter or more consistent your bedtimes tighter or more consistent your bedtimes tighter or more consistent your bedtimes are will be beneficial to maintaining are will be beneficial to maintaining are will be beneficial to maintaining your circadian rhythm so what that means your circadian rhythm so what that means your circadian rhythm so what that means is if your bedtime is nine o'clock every is if your bedtime is nine o'clock every is if your bedtime is nine o'clock every single night and you wake up at seven single night and you wake up at seven single night and you wake up at seven o'clock in the morning and you're able o'clock in the morning and you're able o'clock in the morning and you're able to go to bed to sleep exactly on those to go to bed to sleep exactly on those to go to bed to sleep exactly on those times you have a very tight circadian times you have a very tight circadian times you have a very tight circadian rhythm rhythm rhythm however on the flip if you know your however on the flip if you know your however on the flip if you know your bedtime is nine o'clock at night but bedtime is nine o'clock at night but bedtime is nine o'clock at night but you're not getting to bed till 11 on you're not getting to bed till 11 on you're not getting to bed till 11 on some nights and then other nights you some nights and then other nights you some nights and then other nights you might get to bed a bit earlier at 7 pm might get to bed a bit earlier at 7 pm might get to bed a bit earlier at 7 pm and then if we're waking up we've got and then if we're waking up we've got and then if we're waking up we've got that big range as well we have a very that big range as well we have a very that big range as well we have a very inconsistent or loose circadian rhythm inconsistent or loose circadian rhythm inconsistent or loose circadian rhythm and that can be detrimental to sleep and and that can be detrimental to sleep and and that can be detrimental to sleep and getting the benefits from sleep as well getting the benefits from sleep as well getting the benefits from sleep as well but we'll talk about sleep in a later but we'll talk about sleep in a later but we'll talk about sleep in a later episode episode episode so many things can so many things can so many things can negatively impact circadian rhythm that

32:00negatively impact circadian rhythm that negatively impact circadian rhythm that was just one example so bedtimes we're was just one example so bedtimes we're was just one example so bedtimes we're also talking about eating certain foods also talking about eating certain foods also talking about eating certain foods so having high so having high so having high carbohydrate carbohydrate carbohydrate so so very sugary type foods can affect sleep very sugary type foods can affect sleep very sugary type foods can affect sleep and also having them too close to your and also having them too close to your and also having them too close to your bedtime can also affect sleep bedtime can also affect sleep bedtime can also affect sleep hydration and the lack of or even over hydration and the lack of or even over hydration and the lack of or even over hydration hydrating too close to bedtime hydration hydrating too close to bedtime hydration hydrating too close to bedtime again can affleck can affect your sleep again can affleck can affect your sleep again can affleck can affect your sleep and circadian rhythm and circadian rhythm stimulants such as caffeine and light stimulants such as caffeine and light stimulants such as caffeine and light so a way that circadian rhythm can be so a way that circadian rhythm can be so a way that circadian rhythm can be effective is obviously having a coffee effective is obviously having a coffee effective is obviously having a coffee too early or sorry too close to bedtime too early or sorry too close to bedtime too early or sorry too close to bedtime but also say for example getting up to but also say for example getting up to but also say for example getting up to go to the toilet in the middle of the go to the toilet in the middle of the go to the toilet in the middle of the night if you need to turn on all the night if you need to turn on all the night if you need to turn on all the lights that light exposure can actually lights that light exposure can actually lights that light exposure can actually affect your affect your affect your it's actually more to do with your it's actually more to do with your it's actually more to do with your hormones like melatonin can actually hormones like melatonin can actually hormones like melatonin can actually affect its secretion and affect its secretion and affect its secretion and much the same it can also then affect

33:00much the same it can also then affect much the same it can also then affect your circadian rhythm so the ability to your circadian rhythm so the ability to your circadian rhythm so the ability to go back to sleep and or stay asleep go back to sleep and or stay asleep go back to sleep and or stay asleep and then also core body temperature so and then also core body temperature so and then also core body temperature so we'll talk about that very shortly but we'll talk about that very shortly but we'll talk about that very shortly but if your core body temperature is out of if your core body temperature is out of if your core body temperature is out of whack this can affect also your whack this can affect also your whack this can affect also your circadian rhythm and likewise can also circadian rhythm and likewise can also circadian rhythm and likewise can also affect your sleep affect your sleep affect your sleep so it's important to note that your core so it's important to note that your core so it's important to note that your core body temperature body temperature body temperature talking about that now sorry talking about that now sorry talking about that now sorry core body temperature it is important to core body temperature it is important to core body temperature it is important to note note note that the coolest time that the coolest time that the coolest time of your core body temperature is of your core body temperature is of your core body temperature is approximately two hours before you wake approximately two hours before you wake approximately two hours before you wake so i'll give the example if you were to so i'll give the example if you were to so i'll give the example if you were to wake up at 8 am wake up at 8 am wake up at 8 am you may find that your core body you may find that your core body you may find that your core body temperature around temperature around temperature around 2 hours or so not you may you will find 2 hours or so not you may you will find 2 hours or so not you may you will find that around 2 hours it's not exactly that around 2 hours it's not exactly that around 2 hours it's not exactly 2 hours 2 hours 2 hours but it's around 2 hours prior to waking but it's around 2 hours prior to waking but it's around 2 hours prior to waking up your core temperatures at its lowest up your core temperatures at its lowest up your core temperatures at its lowest on the flip on the flip on the flip when we talk about our core body

34:00when we talk about our core body when we talk about our core body temperature being the highest temperature being the highest temperature being the highest it's approximately two hours before it's approximately two hours before it's approximately two hours before bedtime bedtime bedtime so if we go to bed at 10 pm so if we go to bed at 10 pm so if we go to bed at 10 pm at 8 p.m at 8 p.m at 8 p.m we can expect that our core body we can expect that our core body we can expect that our core body temperature is at its highest and then temperature is at its highest and then temperature is at its highest and then it begins to drop down so once it peaks it begins to drop down so once it peaks it begins to drop down so once it peaks so when i refer to being its highest and so when i refer to being its highest and so when i refer to being its highest and lowest lowest lowest from that point then on it will then from that point then on it will then from that point then on it will then raise or lower so in this case when it's raise or lower so in this case when it's raise or lower so in this case when it's at its lowest it begins to raise from at its lowest it begins to raise from at its lowest it begins to raise from there and it says highest it begins to there and it says highest it begins to there and it says highest it begins to fall fall fall why does it do this so why does it do this so why does it do this so along with a range of hormonal factors along with a range of hormonal factors along with a range of hormonal factors that also concurrently happening that also concurrently happening that also concurrently happening what is going on is at around that 6 a.m what is going on is at around that 6 a.m what is going on is at around that 6 a.m so when you begin to so when you begin to so when you begin to warm up the body is releasing hormones warm up the body is releasing hormones warm up the body is releasing hormones such as cortisol and adrenaline such as cortisol and adrenaline such as cortisol and adrenaline now everyone talks about cortisol being now everyone talks about cortisol being now everyone talks about cortisol being a bad hormone it is actually necessary a bad hormone it is actually necessary a bad hormone it is actually necessary as well as adrenaline they are necessary as well as adrenaline they are necessary as well as adrenaline they are necessary in order to wake up they're only

35:00in order to wake up they're only in order to wake up they're only secreted at very minute amounts so secreted at very minute amounts so secreted at very minute amounts so enough to wake you up enough to wake you up enough to wake you up however if we are constantly stressed if however if we are constantly stressed if however if we are constantly stressed if we're constantly in a state of anxiety we're constantly in a state of anxiety we're constantly in a state of anxiety or tension we will see that those or tension we will see that those or tension we will see that those those hormone levels will remain high those hormone levels will remain high those hormone levels will remain high and stay high and stay high and stay high for an unhealthy amount of time for an unhealthy amount of time for an unhealthy amount of time on the flip when we are getting ready to on the flip when we are getting ready to on the flip when we are getting ready to go to bed or when we're getting sleepy go to bed or when we're getting sleepy go to bed or when we're getting sleepy so we start to cool down our core body so we start to cool down our core body so we start to cool down our core body temperature starts to cool down and temperature starts to cool down and temperature starts to cool down and what's happening is our body is starting what's happening is our body is starting what's happening is our body is starting to release melatonin which is our sleep to release melatonin which is our sleep to release melatonin which is our sleep hormone more of that gets released as we hormone more of that gets released as we hormone more of that gets released as we get cooler and that is helping us get to get cooler and that is helping us get to get cooler and that is helping us get to sleep sleep sleep why is all of this important again i why is all of this important again i why is all of this important again i will relay this back when we get into will relay this back when we get into will relay this back when we get into our sleep protocols for using the our sleep protocols for using the our sleep protocols for using the exposure exposure deliberate cold exposure and the deliberate cold exposure and the deliberate cold exposure and the specifics including protocols so before specifics including protocols so before specifics including protocols so before you ask how cold you ask how cold you ask how cold should your ice bath or bath or shower should your ice bath or bath or shower

36:00should your ice bath or bath or shower be be be the shortest answer is quite simply it's the shortest answer is quite simply it's the shortest answer is quite simply it's up to you up to you up to you again if you are very cold adaptive you again if you are very cold adaptive you again if you are very cold adaptive you may need to be in an even colder may need to be in an even colder may need to be in an even colder environment when exposing yourself to environment when exposing yourself to environment when exposing yourself to the cold however if you are not cold the cold however if you are not cold the cold however if you are not cold adaptive you may find that you don't adaptive you may find that you don't adaptive you may find that you don't need need need much coolness to really feel the effect much coolness to really feel the effect much coolness to really feel the effect of it in terms of degrees of it in terms of degrees of it in terms of degrees so keeping that in mind it's really so keeping that in mind it's really so keeping that in mind it's really everyone is different some of these everyone is different some of these everyone is different some of these protocols will have specific numbers and protocols will have specific numbers and protocols will have specific numbers and that is more to do with heat that is more to do with heat that is more to do with heat because of heat responses however the because of heat responses however the because of heat responses however the cold is really just as cold as you can cold is really just as cold as you can cold is really just as cold as you can bear bear bear and when i say as cold as you can bear and when i say as cold as you can bear and when i say as cold as you can bear you should want to be you should want to be you should want to be in this cold or when you hop in this in this cold or when you hop in this in this cold or when you hop in this cold environment you should be in there cold environment you should be in there cold environment you should be in there going i really want to get out going i really want to get out going i really want to get out but you stay in you're able to stay and but you stay in you're able to stay and but you stay in you're able to stay and you're telling yourself no i'm going to you're telling yourself no i'm going to you're telling yourself no i'm going to stay in but your body you and your body stay in but your body you and your body stay in but your body you and your body and your brain will be going oh i really and your brain will be going oh i really and your brain will be going oh i really want to get out want to get out want to get out that's how we know

37:00that's how we know that's how we know when it's cold enough when it's cold enough when it's cold enough so how to deliver cold therapy or the so how to deliver cold therapy or the so how to deliver cold therapy or the different types different types different types firstly firstly firstly and what i believe is probably the most and what i believe is probably the most and what i believe is probably the most beneficial beneficial beneficial is ice bath or cold water immersion is ice bath or cold water immersion is ice bath or cold water immersion so ice baths they have a lot of studies so ice baths they have a lot of studies so ice baths they have a lot of studies done on them they're also they've been done on them they're also they've been done on them they're also they've been used for hundreds and hundreds of years used for hundreds and hundreds of years used for hundreds and hundreds of years obviously without the studies but obviously without the studies but obviously without the studies but anecdotally been used especially by anecdotally been used especially by anecdotally been used especially by scandinavian countries we then go into scandinavian countries we then go into scandinavian countries we then go into cryo so the big cryo machines where you cryo so the big cryo machines where you cryo so the big cryo machines where you stand in there now there's not a lot of stand in there now there's not a lot of stand in there now there's not a lot of studies on these in fact there's very studies on these in fact there's very studies on these in fact there's very little and they're mostly preliminary little and they're mostly preliminary little and they're mostly preliminary studies so the findings aren't concrete studies so the findings aren't concrete studies so the findings aren't concrete they may make some big claims that they may make some big claims that they may make some big claims that they're the bee's knees but really when they're the bee's knees but really when they're the bee's knees but really when it comes down to it the the studies just it comes down to it the the studies just it comes down to it the the studies just aren't there so aren't there so aren't there so although these people are claiming although these people are claiming although these people are claiming certain things it may be true but certain things it may be true but certain things it may be true but without the science to back it up it's without the science to back it up it's without the science to back it up it's also mostly likely down to being just a also mostly likely down to being just a also mostly likely down to being just a way to sell their services

38:00way to sell their services way to sell their services we then go into a shower so just jumping we then go into a shower so just jumping we then go into a shower so just jumping in cold showers now the reason there in cold showers now the reason there in cold showers now the reason there aren't a lot of studies done on this is aren't a lot of studies done on this is aren't a lot of studies done on this is just because of the inaccuracy just because of the inaccuracy just because of the inaccuracy if you were to go from house to house if you were to go from house to house if you were to go from house to house building complex to building complex and building complex to building complex and building complex to building complex and just have a cold shower odds are the just have a cold shower odds are the just have a cold shower odds are the temperatures are going to change temperatures are going to change temperatures are going to change likewise with a hot shower how much hot likewise with a hot shower how much hot likewise with a hot shower how much hot water is getting pumped in with cold water is getting pumped in with cold water is getting pumped in with cold water it's never coming out at 100 water it's never coming out at 100 water it's never coming out at 100 degrees because it would burn you degrees because it would burn you degrees because it would burn you so cold showers are much the same it so cold showers are much the same it so cold showers are much the same it then also comes down to how much water then also comes down to how much water then also comes down to how much water is coming out of that shower is coming out of that shower is coming out of that shower do you have one of those large do you have one of those large do you have one of those large kind of waterfall shower heads do you kind of waterfall shower heads do you kind of waterfall shower heads do you have a very small one with high pressure have a very small one with high pressure have a very small one with high pressure is it able to cover your shoulders do is it able to cover your shoulders do is it able to cover your shoulders do you have broad shoulders are you quite a you have broad shoulders are you quite a you have broad shoulders are you quite a smaller frame there's all these smaller frame there's all these smaller frame there's all these different variables which um aren't able different variables which um aren't able different variables which um aren't able to be to be conclusively conclusively conclusively done done done uh oh sorry able to be done under uh oh sorry able to be done under uh oh sorry able to be done under control control control in a in a in a in a scientific in a scientific in a scientific laboratory so or and then essentially

39:00laboratory so or and then essentially laboratory so or and then essentially replicating that out into everyone replicating that out into everyone replicating that out into everyone else's home so unless everyone were to else's home so unless everyone were to else's home so unless everyone were to have the same shower head we can't have the same shower head we can't have the same shower head we can't really derive really derive really derive um or conclude very solid evidence from um or conclude very solid evidence from um or conclude very solid evidence from that that there's then also just the cold air there's then also just the cold air there's then also just the cold air outside so if you are fortunate enough outside so if you are fortunate enough outside so if you are fortunate enough to live somewhere where it snows or it's to live somewhere where it snows or it's to live somewhere where it snows or it's very very very cold then obviously you very very very cold then obviously you very very very cold then obviously you can get your exposure that way can get your exposure that way can get your exposure that way it isn't extremely um it isn't extremely um it isn't extremely um potent in terms of you do have to spend potent in terms of you do have to spend potent in terms of you do have to spend a lot longer in that environment however a lot longer in that environment however a lot longer in that environment however you can it can be done but again next to you can it can be done but again next to you can it can be done but again next to no studies have been done on this no studies have been done on this no studies have been done on this because simply where you live because simply where you live because simply where you live is going to determine so many different is going to determine so many different is going to determine so many different factors so for example if you live factors so for example if you live factors so for example if you live in japan in winter it is going to be in japan in winter it is going to be in japan in winter it is going to be snowing a lot snowing a lot snowing a lot likewise if you live in queensland likewise if you live in queensland likewise if you live in queensland australia and winter it's still australia and winter it's still australia and winter it's still relatively warm and you can go outside relatively warm and you can go outside relatively warm and you can go outside and do stuff so it's very different and do stuff so it's very different and do stuff so it's very different there we then also talk about just

40:00there we then also talk about just there we then also talk about just different times a day so if you were to different times a day so if you were to different times a day so if you were to go expose yourself to the cold in the go expose yourself to the cold in the go expose yourself to the cold in the morning versus lunch first night and morning versus lunch first night and morning versus lunch first night and then just the different weather patterns then just the different weather patterns then just the different weather patterns from day to day so when from day to day so when from day to day so when it's hotter one day then colder the next it's hotter one day then colder the next it's hotter one day then colder the next it's very inconsistent so it's very hard it's very inconsistent so it's very hard it's very inconsistent so it's very hard to derive a protocol from that to derive a protocol from that to derive a protocol from that let's talk about some positive effects let's talk about some positive effects let's talk about some positive effects of cold exposure firstly it can of cold exposure firstly it can of cold exposure firstly it can dramatically increase the release of dramatically increase the release of dramatically increase the release of dopamine dopamine dopamine remember dopamine like our endorphins remember dopamine like our endorphins remember dopamine like our endorphins you're not going to feel great while you're not going to feel great while you're not going to feel great while you're in a cold bath or ice bath but you're in a cold bath or ice bath but you're in a cold bath or ice bath but you will feel great after this is again you will feel great after this is again you will feel great after this is again the dinorphons and endorphins so don't the dinorphons and endorphins so don't the dinorphons and endorphins so don't orphans will be released first orphans will be released first orphans will be released first endorphins released after but you will endorphins released after but you will endorphins released after but you will feel great after so there is it is feel great after so there is it is feel great after so there is it is proven to have an increase in dopamine proven to have an increase in dopamine proven to have an increase in dopamine release release release there's going to be a reduction of there's going to be a reduction of there's going to be a reduction of inflammation now i need to be very very inflammation now i need to be very very inflammation now i need to be very very clear here

41:00clear here clear here this is when having and i will cite this this is when having and i will cite this this is when having and i will cite this study study study but this is when having an ice bath but this is when having an ice bath but this is when having an ice bath it will help with a reduction in it will help with a reduction in it will help with a reduction in inflammation inflammation inflammation not not icing the area so we now know not to ice icing the area so we now know not to ice icing the area so we now know not to ice so if i have a sauna after training and so if i have a sauna after training and so if i have a sauna after training and it's inflamed i never ice the area this it's inflamed i never ice the area this it's inflamed i never ice the area this doesn't help with inflammation in fact doesn't help with inflammation in fact doesn't help with inflammation in fact it restricts the body's ability to it restricts the body's ability to it restricts the body's ability to [Music] [Music] promote healing properties around that promote healing properties around that promote healing properties around that area so we never ice area so we never ice area so we never ice the the area directly however having an ice bath area directly however having an ice bath area directly however having an ice bath cooling the entire shell cooling the entire shell cooling the entire shell eventually for the core temperature to eventually for the core temperature to eventually for the core temperature to drop and then getting back out and drop and then getting back out and drop and then getting back out and warming yourself so the after effect warming yourself so the after effect warming yourself so the after effect has proven to obviously increase has proven to obviously increase has proven to obviously increase circulation which then will help with circulation which then will help with circulation which then will help with making sure making sure making sure inflammation is decreased inflammation is decreased inflammation is decreased the mental resilience the mental resilience the mental resilience with doing ice bars is very high again with doing ice bars is very high again with doing ice bars is very high again this has been proven and i'll be citing

42:00this has been proven and i'll be citing this has been proven and i'll be citing the study very shortly but the study very shortly but the study very shortly but the the your mental resistance your grit your mental resistance your grit your mental resistance your grit that is all increased when we follow that is all increased when we follow that is all increased when we follow that specific protocol so there is a that specific protocol so there is a that specific protocol so there is a specific protocol for mental resilience specific protocol for mental resilience specific protocol for mental resilience and grit and grit and grit the enhancement of mental acuity and the the enhancement of mental acuity and the the enhancement of mental acuity and the ability to focus ability to focus ability to focus and it also aids in increasing in and it also aids in increasing in and it also aids in increasing in strength and endurance strength and endurance strength and endurance outcomes now you may be wondering how do outcomes now you may be wondering how do outcomes now you may be wondering how do you get stronger or how you're able to you get stronger or how you're able to you get stronger or how you're able to last longer in the gym from an ice bath last longer in the gym from an ice bath last longer in the gym from an ice bath well please let me tell you well please let me tell you well please let me tell you so i will be citing some of the so i will be citing some of the so i will be citing some of the some of the study here so please forgive some of the study here so please forgive some of the study here so please forgive me while i read from the laptop so the me while i read from the laptop so the me while i read from the laptop so the conclusion of this review named the conclusion of this review named the conclusion of this review named the impact of cold water immersion compared impact of cold water immersion compared impact of cold water immersion compared with passive recovery following a single with passive recovery following a single with passive recovery following a single bout of strenuous exercise on athletic bout of strenuous exercise on athletic bout of strenuous exercise on athletic performance in physically active performance in physically active performance in physically active participants a systematic review of the participants a systematic review of the participants a systematic review of the meta-analysis and meta regression

43:00meta-analysis and meta regression meta-analysis and meta regression so the conclusion cold water immersion so the conclusion cold water immersion so the conclusion cold water immersion was an effective recovery tool after was an effective recovery tool after was an effective recovery tool after high intensity exercise high intensity exercise high intensity exercise with positive outcomes occurring for with positive outcomes occurring for with positive outcomes occurring for muscular power muscle soreness and muscular power muscle soreness and muscular power muscle soreness and perceived recovery 24 hours after perceived recovery 24 hours after perceived recovery 24 hours after exercise so there were obviously exercise so there were obviously exercise so there were obviously subjective questions asked subjective questions asked subjective questions asked everyone perceived that they felt better everyone perceived that they felt better everyone perceived that they felt better however after however after however after eccentric exercise cold water immersion eccentric exercise cold water immersion eccentric exercise cold water immersion was only effective was only effective was only effective for positively influencing muscular for positively influencing muscular for positively influencing muscular power power power 24 hours after exercise 24 hours after exercise 24 hours after exercise dose response relationships emerged dose response relationships emerged dose response relationships emerged for positively influencing endurance for positively influencing endurance for positively influencing endurance performance performance performance indicating that the shorter durations indicating that the shorter durations indicating that the shorter durations and lower temperatures may improve and lower temperatures may improve and lower temperatures may improve efficacy of cold water immersion if used

44:00efficacy of cold water immersion if used efficacy of cold water immersion if used after high intensity exercises after high intensity exercises after high intensity exercises so so what does that mean what does that mean what does that mean well in the study what they did was they well in the study what they did was they well in the study what they did was they had people exercise and then within 24 had people exercise and then within 24 had people exercise and then within 24 hours they hours they hours they got them to get in the ice bath got them to get in the ice bath got them to get in the ice bath generally there was a two to four hour generally there was a two to four hour generally there was a two to four hour gap before so after finishing exercise gap before so after finishing exercise gap before so after finishing exercise and then getting in the ice bath two to and then getting in the ice bath two to and then getting in the ice bath two to four hour gap four hour gap four hour gap but they noticed and they saw with tests but they noticed and they saw with tests but they noticed and they saw with tests done an increase in muscular performance done an increase in muscular performance done an increase in muscular performance and endurance and endurance and endurance so they were some of the main ones there so they were some of the main ones there so they were some of the main ones there so very very interesting study so very very interesting study so very very interesting study and the protocols surrounding that i and the protocols surrounding that i and the protocols surrounding that i will go through shortly will go through shortly will go through shortly but we are going to go now through just but we are going to go now through just but we are going to go now through just some hormone responses to ice baths so some hormone responses to ice baths so some hormone responses to ice baths so what happens when we get into an ice what happens when we get into an ice what happens when we get into an ice bath bath bath there is a release of adrenaline and nor there is a release of adrenaline and nor there is a release of adrenaline and nor adrenaline adrenaline adrenaline noradrenaline is the main noradrenaline is the main noradrenaline is the main neurotransmitter or signal think of a

45:00neurotransmitter or signal think of a neurotransmitter or signal think of a neurotransmitter as a signal neurotransmitter as a signal neurotransmitter as a signal of the some of the systematic nerves in of the some of the systematic nerves in of the some of the systematic nerves in the cardiovascular system the cardiovascular system the cardiovascular system adrenaline adrenaline is the hormone secreted by the adrenal is the hormone secreted by the adrenal is the hormone secreted by the adrenal gland just above the kidneys gland just above the kidneys gland just above the kidneys noradrenaline is the signal noradrenaline is the signal noradrenaline is the signal and adrenaline is the hormonal response and adrenaline is the hormonal response and adrenaline is the hormonal response to that signal to that signal to that signal so when you get into the ice bath you're so when you get into the ice bath you're so when you get into the ice bath you're going to go oh wow that's really cold going to go oh wow that's really cold going to go oh wow that's really cold you're going to have that sudden shock you're going to have that sudden shock you're going to have that sudden shock you're going to feel yourself start to you're going to feel yourself start to you're going to feel yourself start to breathe very quickly you're going to see breathe very quickly you're going to see breathe very quickly you're going to see some people that really say control your some people that really say control your some people that really say control your breathing but naturally you're going to breathing but naturally you're going to breathing but naturally you're going to be breathing very very quickly be breathing very very quickly be breathing very very quickly what this is doing is noradrenaline is what this is doing is noradrenaline is what this is doing is noradrenaline is then created in the brain and this then created in the brain and this then created in the brain and this travels down the spinal cord down travels down the spinal cord down travels down the spinal cord down through the thoracic and out past or through the thoracic and out past or through the thoracic and out past or through the neurons from there through the neurons from there through the neurons from there they then eventually they're going to they then eventually they're going to they then eventually they're going to tell everything to so the noradrenaline tell everything to so the noradrenaline tell everything to so the noradrenaline is going to tell everything to see like is going to tell everything to see like is going to tell everything to see like seize up get tight it's going to move seize up get tight it's going to move seize up get tight it's going to move blood away from the extremities it's blood away from the extremities it's blood away from the extremities it's going to get you really alert pupils are

46:00going to get you really alert pupils are going to get you really alert pupils are going to dilate going to dilate going to dilate what happens is when that signal finally what happens is when that signal finally what happens is when that signal finally gets to the kidneys to the adrenal gland gets to the kidneys to the adrenal gland gets to the kidneys to the adrenal gland sorry not the kidneys the adrenal gland sorry not the kidneys the adrenal gland sorry not the kidneys the adrenal gland that sits on top that sits on top that sits on top it then releases adrenaline into the it then releases adrenaline into the it then releases adrenaline into the bloodstream so the signal has told the bloodstream so the signal has told the bloodstream so the signal has told the adrenal gland to release adrenaline the adrenal gland to release adrenaline the adrenal gland to release adrenaline the hormone into the bloodstream which then hormone into the bloodstream which then hormone into the bloodstream which then pumps through the whole body and it pumps through the whole body and it pumps through the whole body and it continues the process continues the process continues the process so in a flight or fight or flight so in a flight or fight or flight so in a flight or fight or flight response response this is when we would either gear up and this is when we would either gear up and this is when we would either gear up and get ready to fight or get ready to fight or get ready to fight or we would run away we would run away we would run away now the difference with hopping in an now the difference with hopping in an now the difference with hopping in an ice bath compared to being in a ice bath compared to being in a ice bath compared to being in a stressful environment stressful environment stressful environment like a lion's trying to eat you like a lion's trying to eat you like a lion's trying to eat you is we are not seeing other hormones such is we are not seeing other hormones such is we are not seeing other hormones such as cortisol and all those hormones that as cortisol and all those hormones that as cortisol and all those hormones that are needed in that fight or flight are needed in that fight or flight are needed in that fight or flight response response being released we're just seeing being released we're just seeing being released we're just seeing adrenaline and noradrenaline be released adrenaline and noradrenaline be released adrenaline and noradrenaline be released this is a good thing because without

47:00this is a good thing because without this is a good thing because without those other hormones we're then able to those other hormones we're then able to those other hormones we're then able to have these healing effects such as have these healing effects such as have these healing effects such as muscle recovery muscle recovery muscle recovery increased muscle endurance and increased muscle endurance and increased muscle endurance and also the also the also the reduction in inflammation and that is reduction in inflammation and that is reduction in inflammation and that is because when adrenaline's released you because when adrenaline's released you because when adrenaline's released you will have that will have that will have that you will have like the blood vessels you will have like the blood vessels you will have like the blood vessels which do restrict obviously you get out which do restrict obviously you get out which do restrict obviously you get out of the ice bath when you're done of the ice bath when you're done of the ice bath when you're done they dilate and they dilate and they dilate and blood and all the anti-inflammatory blood and all the anti-inflammatory blood and all the anti-inflammatory properties all the good hormones they're properties all the good hormones they're properties all the good hormones they're able to circle around the body able to circle around the body able to circle around the body so so the protocols the protocols the protocols for learning for learning for learning and retaining information so this is a and retaining information so this is a and retaining information so this is a great protocol anyone that is trying to great protocol anyone that is trying to great protocol anyone that is trying to learn a skill that is trying to learn at learn a skill that is trying to learn at learn a skill that is trying to learn at uni at uni at uni at school they're trying to learn a course school they're trying to learn a course school they're trying to learn a course if you're trying to learn something so if you're trying to learn something so if you're trying to learn something so you are physically doing something new you are physically doing something new you are physically doing something new or trying to retain information this is or trying to retain information this is or trying to retain information this is an amazing protocol

48:00an amazing protocol an amazing protocol and this protocol is actually extremely and this protocol is actually extremely and this protocol is actually extremely easy you don't need a entire ice bath easy you don't need a entire ice bath easy you don't need a entire ice bath can actually just hack the system can actually just hack the system can actually just hack the system and and and get the most out of this but it does get the most out of this but it does get the most out of this but it does involve some exercise so involve some exercise so involve some exercise so let me go through this now so let me go through this now so let me go through this now so the protocol for learning and retaining the protocol for learning and retaining the protocol for learning and retaining information the study was called brief information the study was called brief information the study was called brief aerobic exercise immediately enhances aerobic exercise immediately enhances aerobic exercise immediately enhances visual attention control and perceptual visual attention control and perceptual visual attention control and perceptual speed testing the mediating role of speed testing the mediating role of speed testing the mediating role of feelings of energy feelings of energy feelings of energy this study found out that by doing 15 this study found out that by doing 15 this study found out that by doing 15 minutes so first protocol by doing 15 minutes so first protocol by doing 15 minutes so first protocol by doing 15 minutes of moderate intensity exercise minutes of moderate intensity exercise minutes of moderate intensity exercise also known as zone 2 so this isn't hit also known as zone 2 so this isn't hit also known as zone 2 so this isn't hit you're not running around doing 100 you're not running around doing 100 you're not running around doing 100 burpees going a million miles an hour burpees going a million miles an hour burpees going a million miles an hour this is just going for a run for 15 this is just going for a run for 15 this is just going for a run for 15 minutes or the equivalent of and minutes or the equivalent of and minutes or the equivalent of and maintaining a pace where you're still maintaining a pace where you're still maintaining a pace where you're still able to hold a conversation able to hold a conversation able to hold a conversation after maybe a few sentences you may need after maybe a few sentences you may need after maybe a few sentences you may need to get your breath back to get your breath back to get your breath back but 90 of the time 95 of the time you

49:00but 90 of the time 95 of the time you but 90 of the time 95 of the time you can maintain and hold a normal can maintain and hold a normal can maintain and hold a normal conversation conversation conversation so so that is our moderate exercise that is our moderate exercise that is our moderate exercise we want to do that for 15 minutes what we want to do that for 15 minutes what we want to do that for 15 minutes what this found was an increase in energy this found was an increase in energy this found was an increase in energy focus and attention focus and attention focus and attention hours after they finish just by doing hours after they finish just by doing hours after they finish just by doing this just by doing this one protocol 15 this just by doing this one protocol 15 this just by doing this one protocol 15 minutes of moderate exercise minutes of moderate exercise minutes of moderate exercise they saw an increase for hours after it they saw an increase for hours after it they saw an increase for hours after it did vary slightly so there's no specific did vary slightly so there's no specific did vary slightly so there's no specific it will last for this long it will last for this long it will last for this long but just 15 minutes of zone 2 cardio but just 15 minutes of zone 2 cardio but just 15 minutes of zone 2 cardio we'll see an increase we'll see an increase we'll see an increase of you having more perceived energy of you having more perceived energy of you having more perceived energy focus and attention hours after focus and attention hours after focus and attention hours after finishing finishing finishing participant participants were then participant participants were then participant participants were then tested both visually and cognitively via tested both visually and cognitively via tested both visually and cognitively via the trail test the trail test the trail test results showed that they had increased results showed that they had increased results showed that they had increased scores from before they did it so not scores from before they did it so not scores from before they did it so not only were they only were they only were they feeling or perceived they had more

50:00feeling or perceived they had more feeling or perceived they had more energy in focus energy in focus energy in focus the scores from the trail test both a the scores from the trail test both a the scores from the trail test both a and b also said that they have improved and b also said that they have improved and b also said that they have improved cognitively cognitively cognitively through visual and through visual and through visual and movement so they had to movement so they had to movement so they had to circle circle circle letters in order which were jambled up letters in order which were jambled up letters in order which were jambled up all over all over all over the screen the screen the screen the protocol the protocol the protocol in short in short in short for retaining information and learning for retaining information and learning for retaining information and learning information is as follows information is as follows information is as follows up two or more 15 minutes so 15 minutes up two or more 15 minutes so 15 minutes up two or more 15 minutes so 15 minutes of zone 2 cardio of zone 2 cardio of zone 2 cardio followed by your learning bout however followed by your learning bout however followed by your learning bout however long that takes maybe long that takes maybe long that takes maybe half an hour and maybe two hours so 15 half an hour and maybe two hours so 15 half an hour and maybe two hours so 15 minutes zone two cardio minutes zone two cardio minutes zone two cardio learning about and then an increase of learning about and then an increase of learning about and then an increase of injury of adrenaline we want to increase injury of adrenaline we want to increase injury of adrenaline we want to increase adrenaline after the learning power now adrenaline after the learning power now adrenaline after the learning power now there are also studies out there that there are also studies out there that there are also studies out there that say by going and having a nap or going say by going and having a nap or going say by going and having a nap or going into into into uh non non deep sleep rest

51:00uh non non deep sleep rest uh non non deep sleep rest uh can help with this however it has uh can help with this however it has uh can help with this however it has been proven that by re releasing been proven that by re releasing been proven that by re releasing adrenaline after a bout of learning you adrenaline after a bout of learning you adrenaline after a bout of learning you are able to retain the information are able to retain the information are able to retain the information so how can we so how can we so how can we increase our adrenaline increase our adrenaline increase our adrenaline it's very very simple it's very very simple it's very very simple we can get a spike in adrenaline simply we can get a spike in adrenaline simply we can get a spike in adrenaline simply by placing a limb a hand a foot probably by placing a limb a hand a foot probably by placing a limb a hand a foot probably best your hand best your hand best your hand in a bucket of ice water it's as simple in a bucket of ice water it's as simple in a bucket of ice water it's as simple as that we can also get it from as that we can also get it from as that we can also get it from deliberate heat or cold exposure so by deliberate heat or cold exposure so by deliberate heat or cold exposure so by going into an actual ice bath going into an actual ice bath going into an actual ice bath or we can get it from doing high or we can get it from doing high or we can get it from doing high intensity interval training so really intensity interval training so really intensity interval training so really going out and smashing yourself at the going out and smashing yourself at the going out and smashing yourself at the start we've done zone two very start we've done zone two very start we've done zone two very chill cardio um chill cardio um chill cardio um still able to have a conversation if still able to have a conversation if still able to have a conversation if we're going out and doing hit high we're going out and doing hit high we're going out and doing hit high intensity interval training we're going intensity interval training we're going intensity interval training we're going round and round we're working our heart round and round we're working our heart round and round we're working our heart rate as much as we can so we're sort of rate as much as we can so we're sort of rate as much as we can so we're sort of in that 80 to 90th percentile of max in that 80 to 90th percentile of max in that 80 to 90th percentile of max heart rate heart rate heart rate or you can also use stimulants not

52:00or you can also use stimulants not or you can also use stimulants not advised but they are possible so advised but they are possible so advised but they are possible so stimulants such as caffeine will help stimulants such as caffeine will help stimulants such as caffeine will help increase adrenaline obviously it would increase adrenaline obviously it would increase adrenaline obviously it would need to be a high need to be a high need to be a high potency potency potency but it is possible but it is possible but it is possible so that is our protocol for retaining so that is our protocol for retaining so that is our protocol for retaining and oh sorry for learning and retaining and oh sorry for learning and retaining and oh sorry for learning and retaining information 15 minutes zone 2 cardio information 15 minutes zone 2 cardio information 15 minutes zone 2 cardio learning about learning about learning about adrenaline dump as simple as that that adrenaline dump as simple as that that adrenaline dump as simple as that that is going to help you retain the is going to help you retain the is going to help you retain the information you have just learned information you have just learned information you have just learned so now next up our protocols of ice so now next up our protocols of ice so now next up our protocols of ice baths for mental resilience baths for mental resilience baths for mental resilience so these are two different protocols so these are two different protocols so these are two different protocols which i'm going to go through now which i'm going to go through now which i'm going to go through now the first protocol is a time protocol the first protocol is a time protocol the first protocol is a time protocol and the way we're going to do this and the way we're going to do this and the way we're going to do this is essentially it's not that effective is essentially it's not that effective is essentially it's not that effective it does work however there are better it does work however there are better it does work however there are better ways but i'm going to go through the ways but i'm going to go through the ways but i'm going to go through the time protocol first so time protocol for time protocol first so time protocol for time protocol first so time protocol for mental resilience would simply be mental resilience would simply be mental resilience would simply be on on on day one say monday i'm going to get into day one say monday i'm going to get into day one say monday i'm going to get into the ice bath for one minute on day 2

53:00the ice bath for one minute on day 2 the ice bath for one minute on day 2 which may be wednesday i'm going to get which may be wednesday i'm going to get which may be wednesday i'm going to get into the ice bath for into the ice bath for into the ice bath for a minute 30 and on day 3 which may be a minute 30 and on day 3 which may be a minute 30 and on day 3 which may be friday i'm going to get into the ice friday i'm going to get into the ice friday i'm going to get into the ice bath for 2 minutes bath for 2 minutes bath for 2 minutes and i'm going to keep increasing that and i'm going to keep increasing that and i'm going to keep increasing that every time i get into the ice bath from every time i get into the ice bath from every time i get into the ice bath from there there there there will come a time where obviously there will come a time where obviously there will come a time where obviously the time starts to get too long so we the time starts to get too long so we the time starts to get too long so we then are able to drop the temperature then are able to drop the temperature then are able to drop the temperature however you will get to a state however you will get to a state however you will get to a state where where where you are just going to be spending you you are just going to be spending you you are just going to be spending you you'll be in the lowest possible you'll be in the lowest possible you'll be in the lowest possible temperature that you can be in temperature that you can be in temperature that you can be in and you're going to be staying in there and you're going to be staying in there and you're going to be staying in there too long so it does become kind of too long so it does become kind of too long so it does become kind of ineffective unless you've got all the ineffective unless you've got all the ineffective unless you've got all the time in the world then by all means you time in the world then by all means you time in the world then by all means you can definitely follow that protocol can definitely follow that protocol can definitely follow that protocol a more a more a more beneficial and probably better protocol beneficial and probably better protocol beneficial and probably better protocol is the wall protocol now is the wall protocol now is the wall protocol now a wall is when there is an an adrenaline a wall is when there is an an adrenaline a wall is when there is an an adrenaline surge so remember um our noradrenaline

54:00surge so remember um our noradrenaline surge so remember um our noradrenaline which is that signal the first initial which is that signal the first initial which is that signal the first initial signal and then the adrenaline that signal and then the adrenaline that signal and then the adrenaline that follows an adrenaline surge and this is follows an adrenaline surge and this is follows an adrenaline surge and this is when your body and your brain are saying when your body and your brain are saying when your body and your brain are saying no get out i'm done no get out i'm done no get out i'm done every time you're able to stay in so every time you're able to stay in so every time you're able to stay in so your first wall may just be getting into your first wall may just be getting into your first wall may just be getting into the water the second wall may come the water the second wall may come the water the second wall may come about 30 seconds or so after where you about 30 seconds or so after where you about 30 seconds or so after where you really want to get out but you push really want to get out but you push really want to get out but you push through it through it through it so by working on this wall protocol we so by working on this wall protocol we so by working on this wall protocol we can simply say right i'm going to be in can simply say right i'm going to be in can simply say right i'm going to be in the ice bath today for this many walls the ice bath today for this many walls the ice bath today for this many walls and maybe three walls and maybe three walls and maybe three walls and this is great because it's also and this is great because it's also and this is great because it's also subjective there may be days where subjective there may be days where subjective there may be days where you're just not feeling it you're not you're just not feeling it you're not you're just not feeling it you're not feeling strong and powerful you're not feeling strong and powerful you're not feeling strong and powerful you're not feeling very resilient feeling very resilient feeling very resilient so so by doing going through three walls that by doing going through three walls that by doing going through three walls that may only last may only last may only last a minute 30 but you've still broken a minute 30 but you've still broken a minute 30 but you've still broken through those walls you've still gone through those walls you've still gone through those walls you've still gone through those adrenaline surges on other through those adrenaline surges on other through those adrenaline surges on other days when you're feeling days when you're feeling days when you're feeling really mentally switched on you're really mentally switched on you're really mentally switched on you're feeling great you're feeling like you

55:00feeling great you're feeling like you feeling great you're feeling like you really tackle the world you may find really tackle the world you may find really tackle the world you may find that those walls the time duration that those walls the time duration that those walls the time duration between them have greatly increased but between them have greatly increased but between them have greatly increased but you're still breaking through those you're still breaking through those you're still breaking through those walls so you can see how it suddenly walls so you can see how it suddenly walls so you can see how it suddenly becomes subjective and it's depending on becomes subjective and it's depending on becomes subjective and it's depending on how you're feeling you're still going to how you're feeling you're still going to how you're feeling you're still going to get the benefits get the benefits get the benefits of of of this mental resilience this mental resilience this mental resilience so that's where the wall protocol so that's where the wall protocol so that's where the wall protocol becomes very beneficial because it is becomes very beneficial because it is becomes very beneficial because it is really up to you how you're feeling on really up to you how you're feeling on really up to you how you're feeling on the day the day the day and then how well you can push through and then how well you can push through and then how well you can push through those walls and you set those those walls and you set those those walls and you set those predetermined walls before you get in predetermined walls before you get in predetermined walls before you get in there up next we've got a protocol finally for up next we've got a protocol finally for hot and cold baths so the changing so hot and cold baths so the changing so hot and cold baths so the changing so i've just put this in here before we get i've just put this in here before we get i've just put this in here before we get into the hot protocols into the hot protocols into the hot protocols now there is a whole bunch of literature now there is a whole bunch of literature now there is a whole bunch of literature out there which offers different times out there which offers different times out there which offers different times for different reasons for different reasons for different reasons basically the most kind of generalized basically the most kind of generalized basically the most kind of generalized format i can come over for a health coal format i can come over for a health coal format i can come over for a health coal bath now this is hopping in the cold bath now this is hopping in the cold bath now this is hopping in the cold bath and then in the hot bath and the bath and then in the hot bath and the bath and then in the hot bath and the coal bath going back and forth

56:00coal bath going back and forth coal bath going back and forth the best protocol that i can find for the best protocol that i can find for the best protocol that i can find for this this is generally around is generally around is generally around say three minutes of cold say three minutes of cold say three minutes of cold into one to 1.5 minutes of hot into one to 1.5 minutes of hot into one to 1.5 minutes of hot so essentially you could almost list it so essentially you could almost list it so essentially you could almost list it as say somewhat of a tabata as say somewhat of a tabata as say somewhat of a tabata double the amount of time of the cold as double the amount of time of the cold as double the amount of time of the cold as opposed to the hot opposed to the hot opposed to the hot this is really up to you you can set as this is really up to you you can set as this is really up to you you can set as many rounds as you want it can be three many rounds as you want it can be three many rounds as you want it can be three it can be five it can be ten it can be five it can be ten it can be five it can be ten all i would say from the literature that all i would say from the literature that all i would say from the literature that i've seen i've seen i've seen is is for the following day so if you're doing for the following day so if you're doing for the following day so if you're doing this on a tuesday this on a tuesday this on a tuesday and your wednesday looks like you've got and your wednesday looks like you've got and your wednesday looks like you've got a heavy bout of training a heavy bout of training a heavy bout of training i would recommend finishing in the hot i would recommend finishing in the hot i would recommend finishing in the hot bath so you would start in the cold bath so you would start in the cold bath so you would start in the cold finish in the hot finish in the hot finish in the hot on a day so say if that wednesday on a day so say if that wednesday on a day so say if that wednesday however you're doing it you're doing a however you're doing it you're doing a however you're doing it you're doing a hot coal bath on tuesday say on that hot coal bath on tuesday say on that hot coal bath on tuesday say on that wednesday however you wednesday however you wednesday however you go go go um and you don't have any training it's um and you don't have any training it's um and you don't have any training it's an active recovery day then i would

57:00an active recovery day then i would an active recovery day then i would probably say finish in the cold probably say finish in the cold probably say finish in the cold that would be really the only difference that would be really the only difference that would be really the only difference however if you're then going to apply however if you're then going to apply however if you're then going to apply sauna to that after the fact which i sauna to that after the fact which i sauna to that after the fact which i know a lot of people do know a lot of people do know a lot of people do it's really up to you again to get the it's really up to you again to get the it's really up to you again to get the best results from sauna i would probably best results from sauna i would probably best results from sauna i would probably still finish in the hot bath because still finish in the hot bath because still finish in the hot bath because you're then going into a hot environment you're then going into a hot environment you're then going into a hot environment you go into that hot environment too you go into that hot environment too you go into that hot environment too cold you're gonna have to be in there cold you're gonna have to be in there cold you're gonna have to be in there longer in order to get the same longer in order to get the same longer in order to get the same effects there so hot cold bath protocol effects there so hot cold bath protocol effects there so hot cold bath protocol is starting cold on a rest day finishes is starting cold on a rest day finishes is starting cold on a rest day finishes finish in cold finish in cold finish in cold on a active day being the following day on a active day being the following day on a active day being the following day finish on warm if you're going to go finish on warm if you're going to go finish on warm if you're going to go from the hot cold baths into a sauna from the hot cold baths into a sauna from the hot cold baths into a sauna finish on the hot bath anyway so you can finish on the hot bath anyway so you can finish on the hot bath anyway so you can warm that warm that warm that so you can warm up the shell start to so you can warm up the shell start to so you can warm up the shell start to warm up the core warm up the core warm up the core then get in the sauna now finally just some tips for now finally just some tips for ice baths these are ice baths these are ice baths these are going to make it a lot going to make it a lot going to make it a lot more beneficial to you when you are

58:00more beneficial to you when you are more beneficial to you when you are doing them so first of all setting a doing them so first of all setting a doing them so first of all setting a temperature that's uncomfortable temperature that's uncomfortable temperature that's uncomfortable we need to set that cold temperature so we need to set that cold temperature so we need to set that cold temperature so it is uncomfortable if you can tolerate it is uncomfortable if you can tolerate it is uncomfortable if you can tolerate it and you can feel like it's fine it's it and you can feel like it's fine it's it and you can feel like it's fine it's like a little uncomfortable like a little uncomfortable like a little uncomfortable we want we want colder okay we want we want we want colder okay we want we want we want colder okay we want uncomfortable if we don't do that we're uncomfortable if we don't do that we're uncomfortable if we don't do that we're unable to determine oh sorry we're unable to determine oh sorry we're unable to determine oh sorry we're unable to determine what temperature unable to determine what temperature unable to determine what temperature each individual has each individual has each individual has or their threshold so what that means is or their threshold so what that means is or their threshold so what that means is set a temperature that works for you set a temperature that works for you set a temperature that works for you everyone is different if you go with a everyone is different if you go with a everyone is different if you go with a mate they may find it easy they may find mate they may find it easy they may find mate they may find it easy they may find it worse just know it worse just know it worse just know much like lifting weights it's all about much like lifting weights it's all about much like lifting weights it's all about you make sure that you're able to handle you make sure that you're able to handle you make sure that you're able to handle what's going on what's going on what's going on make sure you build up to cold make sure you build up to cold make sure you build up to cold temperatures so if you are doing ice temperatures so if you are doing ice temperatures so if you are doing ice baths frequently we want to make sure baths frequently we want to make sure baths frequently we want to make sure that we are increasing the either that we are increasing the either that we are increasing the either duration or the coldness of the ice bath duration or the coldness of the ice bath duration or the coldness of the ice bath if we have the ability to do if we have the ability to do if we have the ability to do we want to make sure when we're in an we want to make sure when we're in an we want to make sure when we're in an ice bath we are always moving if we're ice bath we are always moving if we're ice bath we are always moving if we're not moving when we're in an ice bath

59:00not moving when we're in an ice bath not moving when we're in an ice bath what happens is a thermal layer is what happens is a thermal layer is what happens is a thermal layer is created so the heat in which our skin created so the heat in which our skin created so the heat in which our skin gives off creates a thermal layer so the gives off creates a thermal layer so the gives off creates a thermal layer so the actual water touching our skin isn't the actual water touching our skin isn't the actual water touching our skin isn't the true temperature so what we need to do true temperature so what we need to do true temperature so what we need to do is if we're in say you is if we're in say you is if we're in say you say play for a football team and you say play for a football team and you say play for a football team and you guys only have the wheelie bins you want guys only have the wheelie bins you want guys only have the wheelie bins you want to make sure you're moving while you're to make sure you're moving while you're to make sure you're moving while you're in there some of these good ice baths in there some of these good ice baths in there some of these good ice baths they'll have the jets that are pumping they'll have the jets that are pumping they'll have the jets that are pumping around so you can't really hide but around so you can't really hide but around so you can't really hide but likewise spread the fingers move the likewise spread the fingers move the likewise spread the fingers move the hands around move the arms around move hands around move the arms around move hands around move the arms around move the feet just keep moving that is the feet just keep moving that is the feet just keep moving that is actually going to be more difficult in actually going to be more difficult in actually going to be more difficult in terms of how you perceive the cold than terms of how you perceive the cold than terms of how you perceive the cold than someone that's just sitting there with someone that's just sitting there with someone that's just sitting there with their eyes closed being super still their eyes closed being super still their eyes closed being super still that's actually the coward's way out if that's actually the coward's way out if that's actually the coward's way out if we put it make sure you're moving around we put it make sure you're moving around we put it make sure you're moving around so they are the tips oh sorry and so they are the tips oh sorry and so they are the tips oh sorry and there's one more there's one more there's one more so the optimal times per week so the optimal times per week so the optimal times per week optimal times how many times or how long optimal times how many times or how long optimal times how many times or how long should we be in an ice bath for so should we be in an ice bath for so should we be in an ice bath for so um most of the studies point towards a

1:00um most of the studies point towards a um most of the studies point towards a minimum of 11 to 15 minutes per week so minimum of 11 to 15 minutes per week so minimum of 11 to 15 minutes per week so a total a total of 11 to 15 minutes per a total a total of 11 to 15 minutes per a total a total of 11 to 15 minutes per week broken up into multiple sessions so week broken up into multiple sessions so week broken up into multiple sessions so doing that in one go wasn't as doing that in one go wasn't as doing that in one go wasn't as beneficial as short abouts that led up beneficial as short abouts that led up beneficial as short abouts that led up to that time over multiple times per to that time over multiple times per to that time over multiple times per week so they're the optim that's the week so they're the optim that's the week so they're the optim that's the optimal amount of times to do ice bars optimal amount of times to do ice bars optimal amount of times to do ice bars of course of course of course with ice bars you've got those different with ice bars you've got those different with ice bars you've got those different protocols so making sure what fits in protocols so making sure what fits in protocols so making sure what fits in there for you you can obviously go over there for you you can obviously go over there for you you can obviously go over this that's completely fine but kind of this that's completely fine but kind of this that's completely fine but kind of around three sessions around three sessions around three sessions sort of sort of sort of four to five minutes each or three to four to five minutes each or three to four to five minutes each or three to five minutes each that's that's probably five minutes each that's that's probably five minutes each that's that's probably what's going to be best over three or what's going to be best over three or what's going to be best over three or four sessions all right now let's get four sessions all right now let's get four sessions all right now let's get into our deliberate heat exposure this into our deliberate heat exposure this into our deliberate heat exposure this is the good stuff if i'm honest because is the good stuff if i'm honest because is the good stuff if i'm honest because i do love the heat i do love the heat i do love the heat so how are we heating up the environment so how are we heating up the environment so how are we heating up the environment what are we using to get hot there is what are we using to get hot there is what are we using to get hot there is our dry sauna so when it's dry we've

1:01our dry sauna so when it's dry we've our dry sauna so when it's dry we've also got our steam or wet saunas i'm also got our steam or wet saunas i'm also got our steam or wet saunas i'm sure you've been in there they pump out sure you've been in there they pump out sure you've been in there they pump out the steam now keep in mind a dry sauna the steam now keep in mind a dry sauna the steam now keep in mind a dry sauna can have hot rocks and you pour can have hot rocks and you pour can have hot rocks and you pour water over to create steam water over to create steam water over to create steam that is still a dry sauna however you that is still a dry sauna however you that is still a dry sauna however you can get now your steam saunas where can get now your steam saunas where can get now your steam saunas where they're constantly pumping steam they're constantly pumping steam they're constantly pumping steam into the room that would be classed as a into the room that would be classed as a into the room that would be classed as a wet sauna we also have our infrared wet sauna we also have our infrared wet sauna we also have our infrared saunas now i won't be mentioning saunas now i won't be mentioning saunas now i won't be mentioning infrared saunas um today because infrared saunas um today because infrared saunas um today because commonly found we're not commonly found we're not commonly found we're not we're not finding infrared sauna is we're not finding infrared sauna is we're not finding infrared sauna is actually getting hot enough so infrared actually getting hot enough so infrared actually getting hot enough so infrared being a light or a wave of light being a light or a wave of light being a light or a wave of light actually has its own beneficial actually has its own beneficial actually has its own beneficial properties when it comes to the skin and properties when it comes to the skin and properties when it comes to the skin and other organs other organs other organs what they've done is they've created what they've done is they've created what they've done is they've created this infrastructure so you can this infrastructure so you can this infrastructure so you can technically go to an infrared sauna it's technically go to an infrared sauna it's technically go to an infrared sauna it's just a light just a light just a light being beamed on you it doesn't need to being beamed on you it doesn't need to being beamed on you it doesn't need to be hot be hot be hot for you to get the benefits of the heat for you to get the benefits of the heat for you to get the benefits of the heat we actually need to have it between 80

1:02we actually need to have it between 80 we actually need to have it between 80 and 100 degrees and 100 degrees and 100 degrees and it's pretty lucky that these and it's pretty lucky that these and it's pretty lucky that these infrared saunas even get up to 70. so infrared saunas even get up to 70. so infrared saunas even get up to 70. so really all it is is a really all it is is a really all it is is a quite a hot room but you're only getting quite a hot room but you're only getting quite a hot room but you're only getting the benefits of infrared i won't be the benefits of infrared i won't be the benefits of infrared i won't be going through the benefits of infrared going through the benefits of infrared going through the benefits of infrared today as i said today as i said today as i said i'll be going through the benefits of i'll be going through the benefits of i'll be going through the benefits of heat so heat exposure and this is heat so heat exposure and this is heat so heat exposure and this is commonly done commonly done commonly done in a dry in a dry in a dry or wet sauna or wet sauna or wet sauna okay okay okay the other ways are also hot tubs so we the other ways are also hot tubs so we the other ways are also hot tubs so we can jump in a hot bath that's another can jump in a hot bath that's another can jump in a hot bath that's another way of being exposed to heat we can also way of being exposed to heat we can also way of being exposed to heat we can also be in rooms and crank up the heat so if be in rooms and crank up the heat so if be in rooms and crank up the heat so if you're air if you've got air con and you you're air if you've got air con and you you're air if you've got air con and you can crank it up to say like 40 degrees can crank it up to say like 40 degrees can crank it up to say like 40 degrees that's another form of heat exposure that's another form of heat exposure that's another form of heat exposure and then also by heating the shells so and then also by heating the shells so and then also by heating the shells so wearing lots of clothing as i said and wearing lots of clothing as i said and wearing lots of clothing as i said and going for a run say in summer with a going for a run say in summer with a going for a run say in summer with a jumper on jumper on jumper on so there are ways of so there are ways of so there are ways of being able to heat up being able to heat up being able to heat up what are the parameters of a sauna now what are the parameters of a sauna now what are the parameters of a sauna now from here guys i'm going to be from here guys i'm going to be from here guys i'm going to be mentioning sauna it won't be wet or dry

1:03mentioning sauna it won't be wet or dry mentioning sauna it won't be wet or dry because in actual fact it doesn't matter because in actual fact it doesn't matter because in actual fact it doesn't matter as long as you can achieve this as long as you can achieve this as long as you can achieve this temperature raise this sorry temperature temperature raise this sorry temperature temperature raise this sorry temperature range you're going to be able to get the range you're going to be able to get the range you're going to be able to get the benefits of heat exposure be it wet or benefits of heat exposure be it wet or benefits of heat exposure be it wet or dry it's merely preference dry it's merely preference dry it's merely preference so our temperature range which was done so our temperature range which was done so our temperature range which was done in studies across most studies was in studies across most studies was in studies across most studies was between 80 and 100 degrees so the between 80 and 100 degrees so the between 80 and 100 degrees so the temperature always fell somewhere in temperature always fell somewhere in temperature always fell somewhere in there never lower so 80 degrees is our there never lower so 80 degrees is our there never lower so 80 degrees is our minimum threshold that we're looking for minimum threshold that we're looking for minimum threshold that we're looking for as i said most public saunas commercial as i said most public saunas commercial as i said most public saunas commercial saunas they do actually saunas they do actually saunas they do actually struggle to get up there unless you can struggle to get up there unless you can struggle to get up there unless you can get them to crank it higher for you get them to crank it higher for you get them to crank it higher for you most of them are probably set at around most of them are probably set at around most of them are probably set at around 70.75 70.75 70.75 so the length of time to be in these so the length of time to be in these so the length of time to be in these saunas in order to get the saunas in order to get the saunas in order to get the benefits it will obviously range however benefits it will obviously range however benefits it will obviously range however per week as i said with your ice baths per week as i said with your ice baths per week as i said with your ice baths it's between um it's between um it's between um you know uh 11 to you know uh 11 to you know uh 11 to 15 minutes per week

1:0415 minutes per week 15 minutes per week with our sauna this is per session just with our sauna this is per session just with our sauna this is per session just on average we're looking to be in there on average we're looking to be in there on average we're looking to be in there between 5 and 20 minutes per session 5 between 5 and 20 minutes per session 5 between 5 and 20 minutes per session 5 and 20 minutes per session depending on and 20 minutes per session depending on and 20 minutes per session depending on how heat adaptive you are so if you're how heat adaptive you are so if you're how heat adaptive you are so if you're able to tolerate the heat you want to be able to tolerate the heat you want to be able to tolerate the heat you want to be in there a bit longer if you really in there a bit longer if you really in there a bit longer if you really can't tolerate the heat you're one of can't tolerate the heat you're one of can't tolerate the heat you're one of those tasmanians that i mentioned those tasmanians that i mentioned those tasmanians that i mentioned probably get out obviously it's all up probably get out obviously it's all up probably get out obviously it's all up to you to you to you with that as well in terms of frequency with that as well in terms of frequency with that as well in terms of frequency we're looking to increase that we're looking to increase that we're looking to increase that over so in terms of frequency it can be over so in terms of frequency it can be over so in terms of frequency it can be anywhere between anywhere between anywhere between two to seven times per week one to seven two to seven times per week one to seven two to seven times per week one to seven times per week times per week times per week but as you become heat adaptive you want but as you become heat adaptive you want but as you become heat adaptive you want to increase the length that you're in to increase the length that you're in to increase the length that you're in there and then you can also increase the there and then you can also increase the there and then you can also increase the frequency but when taking up new frequency but when taking up new frequency but when taking up new protocols especially with heat guys protocols especially with heat guys protocols especially with heat guys it's not weak to go to the lower end of it's not weak to go to the lower end of it's not weak to go to the lower end of the protocol at all in fact it's the protocol at all in fact it's the protocol at all in fact it's actually quite smart because it's going actually quite smart because it's going actually quite smart because it's going to show you where you are and you're to show you where you are and you're to show you where you are and you're going to notice more of the positive going to notice more of the positive going to notice more of the positive benefits benefits benefits than the than the than the then not noticing them

1:05then not noticing them then not noticing them by going in that lower end of course if by going in that lower end of course if by going in that lower end of course if you are heat adaptive then yes follow you are heat adaptive then yes follow you are heat adaptive then yes follow the more higher end of the protocol the more higher end of the protocol the more higher end of the protocol but this is very interesting so this is but this is very interesting so this is but this is very interesting so this is a part of a study uh and i'll again all a part of a study uh and i'll again all a part of a study uh and i'll again all of these will be listed um in the show of these will be listed um in the show of these will be listed um in the show notes guys at the end notes guys at the end notes guys at the end but they found with frequency but they found with frequency but they found with frequency two to three times per week led to a 27 two to three times per week led to a 27 two to three times per week led to a 27 less likely to die of cardiovascular less likely to die of cardiovascular less likely to die of cardiovascular events compared to someone that only events compared to someone that only events compared to someone that only used a sauna used a sauna used a sauna once a week so being in there between once a week so being in there between once a week so being in there between five and 20 minutes five and 20 minutes five and 20 minutes two to three times a week made you 27 two to three times a week made you 27 two to three times a week made you 27 less likely to die of a cardiovascular less likely to die of a cardiovascular less likely to die of a cardiovascular episode episode as opposed to someone that used it once as opposed to someone that used it once as opposed to someone that used it once a week a week a week furthermore people that used it four to furthermore people that used it four to furthermore people that used it four to seven times per week had a 50 seven times per week had a 50 seven times per week had a 50 less like were 50 less likely to die of less like were 50 less likely to die of less like were 50 less likely to die of a cardiovascular event compared to a cardiovascular event compared to a cardiovascular event compared to someone that only used it once a week someone that only used it once a week someone that only used it once a week so if you're able to use a sauna between

1:06so if you're able to use a sauna between so if you're able to use a sauna between four and seven times a week four and seven times a week four and seven times a week between five and 20 minutes per session between five and 20 minutes per session between five and 20 minutes per session you're 50 you're 50 you're 50 less likely to die than someone that less likely to die than someone that less likely to die than someone that only uses it once a week from only uses it once a week from only uses it once a week from cardiovascular issues or stroke cardiovascular issues or stroke cardiovascular issues or stroke that's huge guys that is huge half that's huge guys that is huge half that's huge guys that is huge half half half half insane insane insane the study looked at potentially the study looked at potentially the study looked at potentially confounding variables confounding variables confounding variables such as people who smoked were such as people who smoked were such as people who smoked were overweight exercised or not exercised overweight exercised or not exercised overweight exercised or not exercised they were able to separate out those they were able to separate out those they were able to separate out those variables and so the percentages variables and so the percentages variables and so the percentages mentioned before are the effects of the mentioned before are the effects of the mentioned before are the effects of the sauna and not related to someone sauna and not related to someone sauna and not related to someone potentially changing lifestyle for the potentially changing lifestyle for the potentially changing lifestyle for the better during the study what that means better during the study what that means better during the study what that means guys is it doesn't matter if you were guys is it doesn't matter if you were guys is it doesn't matter if you were overweight if you were super fit if you overweight if you were super fit if you overweight if you were super fit if you were super unfit if you were healthy or were super unfit if you were healthy or were super unfit if you were healthy or unhealthy unhealthy unhealthy they took all of those variables into they took all of those variables into they took all of those variables into account and they still found these account and they still found these account and they still found these results the 27 results the 27 results the 27 less likely to die two to three times less likely to die two to three times less likely to die two to three times the four to seven times fifty percent

1:07the four to seven times fifty percent the four to seven times fifty percent less likely to die than someone that less likely to die than someone that used it once so guys that is huge used it once so guys that is huge used it once so guys that is huge they also found that regular sauna at they also found that regular sauna at they also found that regular sauna at two to three times per week is two to three times per week is two to three times per week is statistically proven to increase statistically proven to increase statistically proven to increase longevity so in the same study they longevity so in the same study they longevity so in the same study they found that it is found that it is found that it is um statistically proven to increase your um statistically proven to increase your um statistically proven to increase your longevity so how well long you live for longevity so how well long you live for longevity so how well long you live for regular heat exposure can reduce regular heat exposure can reduce regular heat exposure can reduce mortality of cardiovascular events as mortality of cardiovascular events as mortality of cardiovascular events as well as other events such as stroke so well as other events such as stroke so well as other events such as stroke so some really big stuff so that's like some really big stuff so that's like some really big stuff so that's like heart disease all that kind of stuff heart disease all that kind of stuff heart disease all that kind of stuff guys is actually proven to be very very guys is actually proven to be very very guys is actually proven to be very very good for you good for you good for you you're still able to achieve the results you're still able to achieve the results you're still able to achieve the results even without a sauna simply by heating even without a sauna simply by heating even without a sauna simply by heating up the shell and core enough to elicit up the shell and core enough to elicit up the shell and core enough to elicit the desired results so what that means the desired results so what that means the desired results so what that means guys is obviously guys is obviously guys is obviously if you can't get into a sauna you can if you can't get into a sauna you can if you can't get into a sauna you can still go out there and achieve these still go out there and achieve these still go out there and achieve these results but that's what i talk about results but that's what i talk about results but that's what i talk about when it comes down to time when it comes down to time when it comes down to time um you're gonna need to be out running um you're gonna need to be out running um you're gonna need to be out running in the heat in

1:08in the heat in in the heat in you know like a lot of hot a lot of big you know like a lot of hot a lot of big you know like a lot of hot a lot of big clothes a lot of um like jackets and clothes a lot of um like jackets and clothes a lot of um like jackets and stuff you're gonna have to be out there stuff you're gonna have to be out there stuff you're gonna have to be out there for a long time in order to get the same for a long time in order to get the same for a long time in order to get the same results but they are achievable without results but they are achievable without results but they are achievable without sauna which is good sauna which is good sauna which is good so what sauna is best as i said before so what sauna is best as i said before so what sauna is best as i said before guys when we're talking about wet and guys when we're talking about wet and guys when we're talking about wet and dry it is simply up to preference they dry it is simply up to preference they dry it is simply up to preference they are no different are no different are no different there's no difference because we're there's no difference because we're there's no difference because we're talking about heat we're not talking talking about heat we're not talking talking about heat we're not talking about about about wet or dry but keeping in mind that a wet or dry but keeping in mind that a wet or dry but keeping in mind that a infrared sauna yes if it gets up to 80 infrared sauna yes if it gets up to 80 infrared sauna yes if it gets up to 80 degrees or higher great you get all degrees or higher great you get all degrees or higher great you get all these benefits but if it doesn't you're these benefits but if it doesn't you're these benefits but if it doesn't you're only getting the benefits that infrared only getting the benefits that infrared only getting the benefits that infrared provides and they'll be covered off in a provides and they'll be covered off in a provides and they'll be covered off in a different different different in a different podcast in a different podcast in a different podcast important to note important to note important to note if you can get the heat up to 80 degrees if you can get the heat up to 80 degrees if you can get the heat up to 80 degrees it is going to increase your heart rate it is going to increase your heart rate it is going to increase your heart rate up to around or above 150 beats per up to around or above 150 beats per up to around or above 150 beats per minute and what does this mean 150 beats minute and what does this mean 150 beats

1:09minute and what does this mean 150 beats per minute is sort of around that zone 2 per minute is sort of around that zone 2 per minute is sort of around that zone 2 zone 3 so it is class as a cardio zone 3 so it is class as a cardio zone 3 so it is class as a cardio workout sitting in the sauna however workout sitting in the sauna however workout sitting in the sauna however although the heart is working harder although the heart is working harder although the heart is working harder you're actually not getting the same you're actually not getting the same you're actually not getting the same benefits as going out and doing exercise benefits as going out and doing exercise benefits as going out and doing exercise that elicits that same heart rate so that elicits that same heart rate so that elicits that same heart rate so you're not getting the impact on the you're not getting the impact on the you're not getting the impact on the joints and bones to strengthen the joints and bones to strengthen the joints and bones to strengthen the density in the bone or the resistance to density in the bone or the resistance to density in the bone or the resistance to muscles and ligaments in order for them muscles and ligaments in order for them muscles and ligaments in order for them to strengthen to strengthen to strengthen so so yes you are yes your heart is working yes you are yes your heart is working yes you are yes your heart is working harder and your cardiovascular system is harder and your cardiovascular system is harder and your cardiovascular system is working but you're not getting the other working but you're not getting the other working but you're not getting the other benefits of doing that same sort of benefits of doing that same sort of benefits of doing that same sort of workout workout workout so the metabolism increase protocol what so the metabolism increase protocol what so the metabolism increase protocol what we want to do is combine both hot and we want to do is combine both hot and we want to do is combine both hot and cold cold cold um you can use both of these or you can um you can use both of these or you can um you can use both of these or you can just use one but by spending 11 to 15 just use one but by spending 11 to 15 just use one but by spending 11 to 15 minutes minimum threshold and cold minutes minimum threshold and cold minutes minimum threshold and cold exposure and 57 minutes of heat exposure exposure and 57 minutes of heat exposure exposure and 57 minutes of heat exposure over multiple sessions so multiple over multiple sessions so multiple over multiple sessions so multiple sessions done throughout the week not sessions done throughout the week not sessions done throughout the week not just in one go you're going to increase just in one go you're going to increase

1:10just in one go you're going to increase your metabolism and this is done because your metabolism and this is done because your metabolism and this is done because the body is working really hard if the body is working really hard if the body is working really hard if you're in the heat to cool down and vice you're in the heat to cool down and vice you're in the heat to cool down and vice versa if you're in the cold to heat up versa if you're in the cold to heat up versa if you're in the cold to heat up so there is that metabolic response of so there is that metabolic response of so there is that metabolic response of the body releasing hormones the muscles the body releasing hormones the muscles the body releasing hormones the muscles doing what they need to do especially if doing what they need to do especially if doing what they need to do especially if you're cold obviously constriction if you're cold obviously constriction if you're cold obviously constriction if you're hot dilation or expansion of the you're hot dilation or expansion of the you're hot dilation or expansion of the muscle muscle muscle so this is all happening and this will so this is all happening and this will so this is all happening and this will increase your metabolism will you increase your metabolism will you increase your metabolism will you lose fat and lose fat and lose fat and you know be shredded just by doing this you know be shredded just by doing this you know be shredded just by doing this absolutely not you need to first be able absolutely not you need to first be able absolutely not you need to first be able to get enough sleep you need to be able to get enough sleep you need to be able to get enough sleep you need to be able to be hydrated you need to make sure to be hydrated you need to make sure to be hydrated you need to make sure your nutrition's on point get those your nutrition's on point get those your nutrition's on point get those three pillars done first and then three pillars done first and then three pillars done first and then yes this may help a little bit it's yes this may help a little bit it's yes this may help a little bit it's going to work going to work going to work more in your benefit but you're not more in your benefit but you're not more in your benefit but you're not going to get shredded and you're not going to get shredded and you're not going to get shredded and you're not going to lose 20 kilos just by jumping going to lose 20 kilos just by jumping going to lose 20 kilos just by jumping in the sauna and jumping in the ice bath in the sauna and jumping in the ice bath in the sauna and jumping in the ice bath okay okay but the byproduct of being in the sauna but the byproduct of being in the sauna but the byproduct of being in the sauna and being in the

1:11and being in the and being in the ice bath or cool bath ice bath or cool bath ice bath or cool bath is is your metabolism will increase by how your metabolism will increase by how your metabolism will increase by how much much much it's hard to say because everyone's it's hard to say because everyone's it's hard to say because everyone's different i'm 103 kilos and i'm six foot different i'm 103 kilos and i'm six foot different i'm 103 kilos and i'm six foot six six six my metabolism my metabolism my metabolism increase will be more than someone increase will be more than someone increase will be more than someone that's five foot nothing and 50 kilos so that's five foot nothing and 50 kilos so that's five foot nothing and 50 kilos so how long is a piece of string really at how long is a piece of string really at how long is a piece of string really at the end of the day but no as a byproduct the end of the day but no as a byproduct the end of the day but no as a byproduct by doing this your metabolism yes will by doing this your metabolism yes will by doing this your metabolism yes will increase you do anything your metabolism increase you do anything your metabolism increase you do anything your metabolism will increase will increase will increase anything positive and active anything positive and active anything positive and active so so our next protocol protocol our next protocol protocol our next protocol protocol for increasing growth hormone for you for increasing growth hormone for you for increasing growth hormone for you jim bros you're going to love this for jim bros you're going to love this for jim bros you're going to love this for everyone you should love this increasing everyone you should love this increasing everyone you should love this increasing growth hormone guys is amazing you may growth hormone guys is amazing you may growth hormone guys is amazing you may associate growth hormone with either associate growth hormone with either associate growth hormone with either steroids so getting really big that's steroids so getting really big that's steroids so getting really big that's not right human growth hormone we've all not right human growth hormone we've all not right human growth hormone we've all had it if you've gone through puberty had it if you've gone through puberty had it if you've gone through puberty you've had the growth hormone floating you've had the growth hormone floating you've had the growth hormone floating through your system that is how you got through your system that is how you got through your system that is how you got to the size you are now unless you're

1:12to the size you are now unless you're to the size you are now unless you're vertically challenged you will probably vertically challenged you will probably vertically challenged you will probably always that height but for human growth always that height but for human growth always that height but for human growth hormone guys here is a great protocol so hormone guys here is a great protocol so hormone guys here is a great protocol so what we want to do to dramatically what we want to do to dramatically what we want to do to dramatically increase human growth hormone increase human growth hormone increase human growth hormone is is we want to be in a sauna that is 80 we want to be in a sauna that is 80 we want to be in a sauna that is 80 degrees 80 to 81 degrees the study was degrees 80 to 81 degrees the study was degrees 80 to 81 degrees the study was done at so let's just say 80 degrees for done at so let's just say 80 degrees for done at so let's just say 80 degrees for 30 minutes 30 minutes 30 minutes we're gonna do this 30 minute sauna we're gonna do this 30 minute sauna we're gonna do this 30 minute sauna four times in the one day that is a four times in the one day that is a four times in the one day that is a total of two hours of sauna in one day total of two hours of sauna in one day total of two hours of sauna in one day at 80 degrees at 80 degrees at 80 degrees in between those 30 minute uh time in between those 30 minute uh time in between those 30 minute uh time frames we go through a cooling process frames we go through a cooling process frames we go through a cooling process that might look like a six to ten minute that might look like a six to ten minute that might look like a six to ten minute cool shower having 30 minutes off and cool shower having 30 minutes off and cool shower having 30 minutes off and then getting back in then getting back in then getting back in but we're doing three sorry four by 30 but we're doing three sorry four by 30 but we're doing three sorry four by 30 minute rounds in the sauna subjects that minute rounds in the sauna subjects that minute rounds in the sauna subjects that did this had an increase of 16 fold the did this had an increase of 16 fold the did this had an increase of 16 fold the human growth hormone increased 16 fold human growth hormone increased 16 fold human growth hormone increased 16 fold that is massive guys in comparison

1:13that is massive guys in comparison that is massive guys in comparison however 16 fold however 16 fold however 16 fold it is not a lot it is not a lot it is not a lot compared to compared to compared to the amounts of growth hormone that's the amounts of growth hormone that's the amounts of growth hormone that's being released in your body through being released in your body through being released in your body through puberty puberty puberty however 16-fold is a lot however 16-fold is a lot however 16-fold is a lot of growth hormone being released say of growth hormone being released say of growth hormone being released say when we just go to bed at night because when we just go to bed at night because when we just go to bed at night because growth hormone gets released every growth hormone gets released every growth hormone gets released every single night we go to sleep single night we go to sleep single night we go to sleep small amounts that helps with repairing small amounts that helps with repairing small amounts that helps with repairing it helps with normal bodily function it helps with normal bodily function it helps with normal bodily function but we can increase that by 16 fold but we can increase that by 16 fold but we can increase that by 16 fold which is huge which is huge which is huge now there is an important caveat to this now there is an important caveat to this now there is an important caveat to this and that is the effects of human growth and that is the effects of human growth and that is the effects of human growth hormone hormone hormone did go down did go down did go down when they repeated this when they repeated this when they repeated this on days three on days three on days three and seven and seven and seven so they did this over three days one so they did this over three days one so they did this over three days one three and seven sorry not over three three and seven sorry not over three three and seven sorry not over three days did this over a week days did this over a week days did this over a week they did a this exact same sauna um time they did a this exact same sauna um time they did a this exact same sauna um time frame protocol on days one three and frame protocol on days one three and frame protocol on days one three and seven seven seven they noticed a severe drop off in days

1:14they noticed a severe drop off in days they noticed a severe drop off in days three and seven of growth hormone after three and seven of growth hormone after three and seven of growth hormone after doing this doing this doing this so so the way we want to the way we want to the way we want to manipulate this protocol manipulate this protocol manipulate this protocol is you would only is you would only is you would only do it do it do it say once every say once every say once every uh uh uh kind of 10 to 15 days kind of 10 to 15 days kind of 10 to 15 days you would do this you would do this you would do this 30 minutes by four 30 minutes by four 30 minutes by four um um to increase human growth hormone by 16 to increase human growth hormone by 16 to increase human growth hormone by 16 fold fold fold so so what we also need to keep in mind then what we also need to keep in mind then what we also need to keep in mind then is if we are doing that if that is our is if we are doing that if that is our is if we are doing that if that is our desired effect desired effect desired effect we can't we can't we can't then go and use the sauna on other days then go and use the sauna on other days then go and use the sauna on other days because we will develop a will become because we will develop a will become because we will develop a will become heat adaptive as i mentioned before heat adaptive as i mentioned before heat adaptive as i mentioned before the more heat adaptive you are the more heat adaptive you are the more heat adaptive you are the less human growth hormone you're the less human growth hormone you're the less human growth hormone you're going to release going to release going to release so so in theory if you were to increase the in theory if you were to increase the in theory if you were to increase the temperature so say you did all your temperature so say you did all your temperature so say you did all your saunas at 80 degrees but then you went saunas at 80 degrees but then you went saunas at 80 degrees but then you went through this protocol and you went up to through this protocol and you went up to through this protocol and you went up to 100 degrees i'm not saying that's what

1:15100 degrees i'm not saying that's what 100 degrees i'm not saying that's what you do this is just as an example but if you do this is just as an example but if you do this is just as an example but if you went up to 100 degrees then maybe you went up to 100 degrees then maybe you went up to 100 degrees then maybe the human growth hormone the human growth hormone the human growth hormone would go up to around 16 fold would go up to around 16 fold would go up to around 16 fold however the study showed the more heat however the study showed the more heat however the study showed the more heat adaptive you became adaptive you became adaptive you became the less human growth hormone hormone the less human growth hormone hormone the less human growth hormone hormone would be secreted so i need you to keep would be secreted so i need you to keep would be secreted so i need you to keep that in mind that in mind that in mind where this protocol might be really good where this protocol might be really good where this protocol might be really good guys is say for example and i'm going to guys is say for example and i'm going to guys is say for example and i'm going to use this because everyone will know use this because everyone will know use this because everyone will know say if you were to do a marathon or a say if you were to do a marathon or a say if you were to do a marathon or a triathlon something really big or a triathlon something really big or a triathlon something really big or a really big event um really big event um really big event um not so much like a game that happens not so much like a game that happens not so much like a game that happens weekly but say it's a crossfit event say weekly but say it's a crossfit event say weekly but say it's a crossfit event say it's a big event or you've done it's a big event or you've done it's a big event or you've done something like you've done the craziest something like you've done the craziest something like you've done the craziest leg workout you've done in months leg workout you've done in months leg workout you've done in months then the day after then the day after then the day after may be a great time to do this protocol may be a great time to do this protocol may be a great time to do this protocol if you're not using sauna regularly if you're not using sauna regularly if you're not using sauna regularly because that growth hormone is going to because that growth hormone is going to because that growth hormone is going to really increase speed up and allow the really increase speed up and allow the really increase speed up and allow the muscles to repair and get you back in muscles to repair and get you back in muscles to repair and get you back in training and doing what you love sooner

1:16training and doing what you love sooner training and doing what you love sooner the next protocol is for sleep and the next protocol is for sleep and the next protocol is for sleep and growth hormone so we're not going to be growth hormone so we're not going to be growth hormone so we're not going to be getting as much growth hormone as getting as much growth hormone as getting as much growth hormone as previously stated 16-fold but there will previously stated 16-fold but there will previously stated 16-fold but there will be a slight increase this protocol is we be a slight increase this protocol is we be a slight increase this protocol is we are trying to get into a sauna three are trying to get into a sauna three are trying to get into a sauna three times a week 20 minutes per session what times a week 20 minutes per session what times a week 20 minutes per session what we're trying to do is because later in we're trying to do is because later in we're trying to do is because later in the evening our circadian rhythm our the evening our circadian rhythm our the evening our circadian rhythm our circadian rhythm circadian rhythm circadian rhythm um um and there's an increase in growth and there's an increase in growth and there's an increase in growth hormone so hormone so hormone so we want to do this later in the evening we want to do this later in the evening we want to do this later in the evening what i mean by that is as an example what i mean by that is as an example what i mean by that is as an example might be might be might be if your bedtime is 10 o'clock if your bedtime is 10 o'clock if your bedtime is 10 o'clock we may find that we want to go into a we may find that we want to go into a we may find that we want to go into a sauna around 5 pm sauna around 5 pm sauna around 5 pm do our do our do our 20 minutes 20 minutes 20 minutes and then after that we have a quick and then after that we have a quick and then after that we have a quick shower we want to have a kind of warm shower we want to have a kind of warm shower we want to have a kind of warm shower or cool shower not a cold one shower or cool shower not a cold one shower or cool shower not a cold one from there we have from there we have from there we have dinner dinner dinner allow yourself allow yourself allow yourself sort of two to three hours

1:17sort of two to three hours sort of two to three hours after dinner to digest and then go to after dinner to digest and then go to after dinner to digest and then go to bed that's what i mean by doing it later bed that's what i mean by doing it later bed that's what i mean by doing it later in the evening in the evening in the evening now an important thing to note now an important thing to note now an important thing to note is that when we are doing this is that when we are doing this is that when we are doing this for sleep we follow that but if we're for sleep we follow that but if we're for sleep we follow that but if we're doing this for growth hormone as well doing this for growth hormone as well doing this for growth hormone as well we we we sorry in the case of human growth sorry in the case of human growth sorry in the case of human growth hormone avoid if possible eating up to hormone avoid if possible eating up to hormone avoid if possible eating up to two to three hours before the sauna two to three hours before the sauna two to three hours before the sauna if done in the evening if done in the evening if done in the evening then when eating dinner afterwards so if then when eating dinner afterwards so if then when eating dinner afterwards so if you do the sauna in the afternoon you do the sauna in the afternoon you do the sauna in the afternoon don't have food two to three hours don't have food two to three hours don't have food two to three hours before once you've done the sauna then before once you've done the sauna then before once you've done the sauna then have food have food have food and try to be in bed and getting to and try to be in bed and getting to and try to be in bed and getting to sleep within two to three hours after sleep within two to three hours after sleep within two to three hours after eating that food eating that food eating that food that is going to allow you to secrete that is going to allow you to secrete that is going to allow you to secrete the most amount of growth hormone the most amount of growth hormone the most amount of growth hormone if we have food close to then and it's if we have food close to then and it's if we have food close to then and it's got carbohydrates got carbohydrates got carbohydrates if there are increased levels of insulin if there are increased levels of insulin if there are increased levels of insulin and glucose in the system

1:18and glucose in the system and glucose in the system this has been shown to lower or blunten this has been shown to lower or blunten this has been shown to lower or blunten so to blunton or reduce the release of so to blunton or reduce the release of so to blunton or reduce the release of human growth hormone human growth hormone human growth hormone a little note to take a little note to take a little note to take is making the surface area cold so your is making the surface area cold so your is making the surface area cold so your body making the surface area cold will body making the surface area cold will body making the surface area cold will heat up the body for the short term heat up the body for the short term heat up the body for the short term after so cold exposure in the evening after so cold exposure in the evening after so cold exposure in the evening may prevent you getting to sleep so if may prevent you getting to sleep so if may prevent you getting to sleep so if you're doing an ice bath later at night you're doing an ice bath later at night you're doing an ice bath later at night this may prevent you getting to sleep this may prevent you getting to sleep this may prevent you getting to sleep because remember you're cooling the core because remember you're cooling the core because remember you're cooling the core body temperature and then you need to body temperature and then you need to body temperature and then you need to heat up heat up when we're trying to get to sleep with when we're trying to get to sleep with when we're trying to get to sleep with our our core body temperature hitting its peak core body temperature hitting its peak core body temperature hitting its peak and then going down so if we cool and then going down so if we cool and then going down so if we cool ourselves down and then our body has to ourselves down and then our body has to ourselves down and then our body has to heat itself back up heat itself back up heat itself back up it's going to be harder for us to then it's going to be harder for us to then it's going to be harder for us to then start to cool down again to release start to cool down again to release start to cool down again to release melatonin our sleep hormone so the melatonin our sleep hormone so the melatonin our sleep hormone so the little note there is try to avoid if you little note there is try to avoid if you little note there is try to avoid if you are trying to increase sleep try to are trying to increase sleep try to are trying to increase sleep try to avoid cold showers and ice baths because

1:19avoid cold showers and ice baths because avoid cold showers and ice baths because we need to heat back up we want to have we need to heat back up we want to have we need to heat back up we want to have warm or hot showers before bed not warm or hot showers before bed not warm or hot showers before bed not before bed but later in the evening so before bed but later in the evening so before bed but later in the evening so we're able to let the core temperature we're able to let the core temperature we're able to let the core temperature cool down because remember if we heat cool down because remember if we heat cool down because remember if we heat the shell up the body works harder to the shell up the body works harder to the shell up the body works harder to cool down that cooling process starts cool down that cooling process starts cool down that cooling process starts and then we're able to release melatonin and then we're able to release melatonin and then we're able to release melatonin puts us to sleep if we don't have puts us to sleep if we don't have puts us to sleep if we don't have glucose or if you don't have high levels glucose or if you don't have high levels glucose or if you don't have high levels of glucose and insulin in the body we're of glucose and insulin in the body we're of glucose and insulin in the body we're able to release more human growth able to release more human growth able to release more human growth hormone in that first stage of sleep hormone in that first stage of sleep hormone in that first stage of sleep which is predominantly a slow wave finally finally our rehydration protocol so if you're in our rehydration protocol so if you're in our rehydration protocol so if you're in a sauna guys you need to be hydrated you a sauna guys you need to be hydrated you a sauna guys you need to be hydrated you need to be hydrated before you get in need to be hydrated before you get in need to be hydrated before you get in there you need to be hydrated while there you need to be hydrated while there you need to be hydrated while you're in there and you need to hydrate you're in there and you need to hydrate you're in there and you need to hydrate once you get out once you get out once you get out so a good rule of thumb there is no real so a good rule of thumb there is no real so a good rule of thumb there is no real sort of um sort of um sort of um rule to this because everyone's so rule to this because everyone's so rule to this because everyone's so different how much you stretch uh so different how much you stretch uh so different how much you stretch uh so stretch how much you sweat stretch how much you sweat stretch how much you sweat what type of sweat so if you're sweating what type of sweat so if you're sweating what type of sweat so if you're sweating out a lot of salts or electrolytes if out a lot of salts or electrolytes if out a lot of salts or electrolytes if you're not sweating a lot at all it's

1:20you're not sweating a lot at all it's you're not sweating a lot at all it's obviously all different but a good rule obviously all different but a good rule obviously all different but a good rule of thumb of thumb of thumb depending on the amount you've sweated depending on the amount you've sweated depending on the amount you've sweated and the salts and electrolytes that and the salts and electrolytes that and the salts and electrolytes that you've lost you've lost you've lost is about 500 mils is about 500 mils is about 500 mils per 10 minutes you're in the sauna so if per 10 minutes you're in the sauna so if per 10 minutes you're in the sauna so if you're doing 20 minutes of sauna then it you're doing 20 minutes of sauna then it you're doing 20 minutes of sauna then it is a liter of water now i do recommend is a liter of water now i do recommend is a liter of water now i do recommend you are drinking while you're in there you are drinking while you're in there you are drinking while you're in there not cold water because if we cool down not cold water because if we cool down not cold water because if we cool down the core body temperature we then the core body temperature we then the core body temperature we then obviously go through or we're having the obviously go through or we're having the obviously go through or we're having the adverse reaction while we're in there we adverse reaction while we're in there we adverse reaction while we're in there we want to be heating up as much as want to be heating up as much as want to be heating up as much as possible so just having room temperature possible so just having room temperature possible so just having room temperature water water water while you're in there and then once you while you're in there and then once you while you're in there and then once you get out having that 500 mil get out having that 500 mil get out having that 500 mil per 10 minutes you're in there but per 10 minutes you're in there but per 10 minutes you're in there but obviously guys always go obviously guys always go obviously guys always go on the higher end it does not hurt to be on the higher end it does not hurt to be on the higher end it does not hurt to be hydrated hydrated hydrated so guys that concludes the protocols the so guys that concludes the protocols the so guys that concludes the protocols the ice bath protocols or cool exposure ice bath protocols or cool exposure ice bath protocols or cool exposure protocols and the heat exposure protocols and the heat exposure protocols and the heat exposure protocols i hope you got a lot out of protocols i hope you got a lot out of protocols i hope you got a lot out of this guys if you've got any questions this guys if you've got any questions this guys if you've got any questions please please please send them through please please please send them through please please please send them through you can obviously get in contact with me

1:21you can obviously get in contact with me you can obviously get in contact with me via instagram via instagram via instagram again the instagram handles are for again the instagram handles are for again the instagram handles are for myself myself myself josh j atkins for atp it is at atp josh j atkins for atp it is at atp josh j atkins for atp it is at atp podcast if you want to find us on the podcast if you want to find us on the podcast if you want to find us on the web we are at www.atpfitness.com.edu or you can go into google search and or you can go into google search and just search coachjoshatkins just search coachjoshatkins just search coachjoshatkins likewise on likewise on likewise on youtube youtube youtube you can find me at coach josh atkins you can find me at coach josh atkins you can find me at coach josh atkins where this video will be played and you where this video will be played and you where this video will be played and you can find us on spotify apple or any can find us on spotify apple or any can find us on spotify apple or any other streaming services under the atp other streaming services under the atp other streaming services under the atp podcast so it's just atp no the atp podcast so it's just atp no the atp podcast so it's just atp no the atp podcast guys thank you so much for podcast guys thank you so much for podcast guys thank you so much for listening if there is anything you would listening if there is anything you would listening if there is anything you would like to know be on this episode or you like to know be on this episode or you like to know be on this episode or you would like me to cover any other topics would like me to cover any other topics would like me to cover any other topics please send them through i'd be happy to please send them through i'd be happy to please send them through i'd be happy to research them do as much as i can i research them do as much as i can i research them do as much as i can i really enjoy this stuff and i love being really enjoy this stuff and i love being really enjoy this stuff and i love being able to bring the break down to you able to bring the break down to you able to bring the break down to you if you do any of these protocols and you

1:22if you do any of these protocols and you if you do any of these protocols and you do find benefit from them please get in do find benefit from them please get in do find benefit from them please get in touch with me let me know if it worked touch with me let me know if it worked touch with me let me know if it worked for you or it didn't let me know what for you or it didn't let me know what for you or it didn't let me know what the parameters were that you followed the parameters were that you followed the parameters were that you followed and if they were you able to follow them and if they were you able to follow them and if they were you able to follow them quite strictly quite strictly quite strictly would love to know you can leave would love to know you can leave would love to know you can leave comments for that or you can get in comments for that or you can get in comments for that or you can get in contact directly contact directly contact directly anything would be great guys but other anything would be great guys but other anything would be great guys but other than that thank you so much and i'll be than that thank you so much and i'll be than that thank you so much and i'll be seeing you shortly oh

Deliberate Sauna Ice Bath Exposure Protocols and Effects Ep 21