00:00hello there I'm Alyssa olenek scientists hello there I'm Alyssa olenek scientists exercise Enthusiast weight lifter exercise Enthusiast weight lifter exercise Enthusiast weight lifter Outdoors lover and entrepreneur I Outdoors lover and entrepreneur I Outdoors lover and entrepreneur I believe that the Extremes in the Fitness believe that the Extremes in the Fitness believe that the Extremes in the Fitness and Wellness Industries are leaving way and Wellness Industries are leaving way and Wellness Industries are leaving way too many of us out of the conversation too many of us out of the conversation too many of us out of the conversation not telling us the knowledge that we not telling us the knowledge that we not telling us the knowledge that we actually need to succeed in our health actually need to succeed in our health actually need to succeed in our health our Wellness our nutrition and quite our Wellness our nutrition and quite our Wellness our nutrition and quite frankly Our Lives they end up giving us frankly Our Lives they end up giving us frankly Our Lives they end up giving us black and white polarizing messages that black and white polarizing messages that black and white polarizing messages that leave us more confused than giving us leave us more confused than giving us leave us more confused than giving us the answers that we need through my 10 the answers that we need through my 10 the answers that we need through my 10 years of studying exercise science years of studying exercise science years of studying exercise science metabolism and female physiology as well metabolism and female physiology as well metabolism and female physiology as well as exploring the outdoors and being a as exploring the outdoors and being a as exploring the outdoors and being a fitness athlete myself I'm here to bring fitness athlete myself I'm here to bring fitness athlete myself I'm here to bring to you the conversations that need to be to you the conversations that need to be to you the conversations that need to be have in an industry that often is too have in an industry that often is too have in an industry that often is too far focused on extremes so if you join far focused on extremes so if you join far focused on extremes so if you join me on this podcast I truly believe that me on this podcast I truly believe that me on this podcast I truly believe that life is best lived in the messy middle life is best lived in the messy middle life is best lived in the messy middle hello there everybody and welcome back hello there everybody and welcome back hello there everybody and welcome back to the messy middle podcast slash to the messy middle podcast slash to the messy middle podcast slash dockless Fitness YouTube If you are dockless Fitness YouTube If you are dockless Fitness YouTube If you are listening on your favorite podcast listening on your favorite podcast listening on your favorite podcast platform or the YouTube make sure you platform or the YouTube make sure you platform or the YouTube make sure you hit subscribe and if you can either like hit subscribe and if you can either like hit subscribe and if you can either like and comment or leave a review that helps and comment or leave a review that helps and comment or leave a review that helps me a ton so let's dive into today's uh
01:00me a ton so let's dive into today's uh me a ton so let's dive into today's uh topic here in the podcast now this is a topic here in the podcast now this is a topic here in the podcast now this is a popular topic so I'm gonna give the popular topic so I'm gonna give the popular topic so I'm gonna give the disclaimer that I'm not shooting shots disclaimer that I'm not shooting shots disclaimer that I'm not shooting shots here at anybody I'm not out here to get here at anybody I'm not out here to get here at anybody I'm not out here to get anyone but I think it's something that's anyone but I think it's something that's anyone but I think it's something that's important to talk about in the context important to talk about in the context important to talk about in the context of exercise recovery and that is our of exercise recovery and that is our of exercise recovery and that is our beautiful and beloved cold exposure so beautiful and beloved cold exposure so beautiful and beloved cold exposure so everybody's doing it right everybody's everybody's doing it right everybody's everybody's doing it right everybody's doing cold exposure cold water immersion doing cold exposure cold water immersion doing cold exposure cold water immersion cold showers all the cold things we are cold showers all the cold things we are cold showers all the cold things we are we are tough as nails now we are tough as nails now we are tough as nails now um doing the hard thing and so while I um doing the hard thing and so while I um doing the hard thing and so while I do poke fun at sometimes the way people do poke fun at sometimes the way people do poke fun at sometimes the way people act about cold exposure there is some act about cold exposure there is some act about cold exposure there is some science and data to it and while I'm not science and data to it and while I'm not science and data to it and while I'm not going to talk today about any of the going to talk today about any of the going to talk today about any of the other benefits outside of my nation other benefits outside of my nation other benefits outside of my nation realm of this video and topic today you realm of this video and topic today you realm of this video and topic today you know that might be something of interest know that might be something of interest know that might be something of interest to you or you might find benefit in it to you or you might find benefit in it to you or you might find benefit in it and you're not on you can do whatever and you're not on you can do whatever and you're not on you can do whatever you want I'm not like saying that you're you want I'm not like saying that you're you want I'm not like saying that you're a bad person but I think it's important a bad person but I think it's important a bad person but I think it's important to talk about this in context of to talk about this in context of to talk about this in context of exercise our gains our training because exercise our gains our training because exercise our gains our training because it's really important especially for it's really important especially for it's really important especially for those of you who do have Fitness those of you who do have Fitness those of you who do have Fitness performance and goals and so there's two performance and goals and so there's two performance and goals and so there's two different ways of thinking about the different ways of thinking about the different ways of thinking about the responses of cold exposure responses of cold exposure responses of cold exposure especially for today's podcast and that
02:00especially for today's podcast and that especially for today's podcast and that I want you to think about I want you to think about I want you to think about um in regards to how we're responding to um in regards to how we're responding to um in regards to how we're responding to it and that is short-term responses and it and that is short-term responses and it and that is short-term responses and long-term adaptation right and one of long-term adaptation right and one of long-term adaptation right and one of the biggest things that we want to make the biggest things that we want to make the biggest things that we want to make sure of when we're having discussions sure of when we're having discussions sure of when we're having discussions about physiological responses to about physiological responses to about physiological responses to training or anything when it comes to training or anything when it comes to training or anything when it comes to our health and fitness is do short-term our health and fitness is do short-term our health and fitness is do short-term responses translate to long-term responses translate to long-term responses translate to long-term outcomes and or do our mechanism outcomes and or do our mechanism outcomes and or do our mechanism mechanistic hypotheses translate to mechanistic hypotheses translate to mechanistic hypotheses translate to actual physiological outcomes and actual physiological outcomes and actual physiological outcomes and studies and data and what we're looking studies and data and what we're looking studies and data and what we're looking at and so we have these kind of two at and so we have these kind of two at and so we have these kind of two buckets of what we're looking at here buckets of what we're looking at here buckets of what we're looking at here when it comes to this and this is what when it comes to this and this is what when it comes to this and this is what we really want to think about and I we really want to think about and I we really want to think about and I think a lot of times when we think about think a lot of times when we think about think a lot of times when we think about cold exposure and response we often hear cold exposure and response we often hear cold exposure and response we often hear about the positive short-term things but about the positive short-term things but about the positive short-term things but if we forget about how that impacts if we forget about how that impacts if we forget about how that impacts long-term things especially in regards long-term things especially in regards long-term things especially in regards to some of our exercise training to some of our exercise training to some of our exercise training responses so before we dive into all the responses so before we dive into all the responses so before we dive into all the Nitty Gritty details in science um here Nitty Gritty details in science um here Nitty Gritty details in science um here today the first thing I want to identify today the first thing I want to identify today the first thing I want to identify or Define more clearly is what I'm or Define more clearly is what I'm or Define more clearly is what I'm talking about when I mean cold exposure talking about when I mean cold exposure talking about when I mean cold exposure because there's a ton of different because there's a ton of different because there's a ton of different protocols out there and what I'm protocols out there and what I'm protocols out there and what I'm referring to specifically today is what
03:00referring to specifically today is what referring to specifically today is what is most common in the literature that is most common in the literature that is most common in the literature that I'm covering And discussing today in I'm covering And discussing today in I'm covering And discussing today in response to exercise trading and response to exercise trading and response to exercise trading and adaption and generally on average this adaption and generally on average this adaption and generally on average this is about 5 to 20 minutes of cold water is about 5 to 20 minutes of cold water is about 5 to 20 minutes of cold water submersion so it's either your lower submersion so it's either your lower submersion so it's either your lower half of your body or your whole body is half of your body or your whole body is half of your body or your whole body is submerged in cold water that is about 8 submerged in cold water that is about 8 submerged in cold water that is about 8 to 15 degrees Celsius now I should have to 15 degrees Celsius now I should have to 15 degrees Celsius now I should have looked up before the podcast but that is looked up before the podcast but that is looked up before the podcast but that is in Fahrenheit but it's probably I want in Fahrenheit but it's probably I want in Fahrenheit but it's probably I want to say in the 40-ish degree range uh to say in the 40-ish degree range uh to say in the 40-ish degree range uh don't judge me if that's really off don't judge me if that's really off don't judge me if that's really off maybe 40 maybe 40 maybe 40 or so so pretty cold water but not super or so so pretty cold water but not super or so so pretty cold water but not super cold water so it's kind of that like I cold water so it's kind of that like I cold water so it's kind of that like I mean it's still pretty cold but you know mean it's still pretty cold but you know mean it's still pretty cold but you know what I'm saying it's not like right what I'm saying it's not like right what I'm saying it's not like right below at the edge of freezing so below at the edge of freezing so below at the edge of freezing so um you have that is kind of like the um you have that is kind of like the um you have that is kind of like the common classification of what we're common classification of what we're common classification of what we're talking about here in these studies talking about here in these studies talking about here in these studies today it does vary where some protocols today it does vary where some protocols today it does vary where some protocols do use more cold water some use shorter do use more cold water some use shorter do use more cold water some use shorter versus longer exposure and it really versus longer exposure and it really versus longer exposure and it really just comes down to the fact that just just comes down to the fact that just just comes down to the fact that just like all societies and signs the like all societies and signs the like all societies and signs the protocols that are being used are not protocols that are being used are not protocols that are being used are not identical so these papers that I'm
04:00identical so these papers that I'm identical so these papers that I'm covering today covering today covering today um that I'm using to you know Drive the um that I'm using to you know Drive the um that I'm using to you know Drive the notes that I have right here for their notes that I have right here for their notes that I have right here for their podcast that I made when talking about podcast that I made when talking about podcast that I made when talking about this or coming from meta-analyzes and this or coming from meta-analyzes and this or coming from meta-analyzes and review papers which are essentially review papers which are essentially review papers which are essentially scientific papers that consolidate all scientific papers that consolidate all scientific papers that consolidate all of that data and look at average effect of that data and look at average effect of that data and look at average effect size of all these studies but of course size of all these studies but of course size of all these studies but of course individual studies with different individual studies with different individual studies with different protocols you know might be a little bit protocols you know might be a little bit protocols you know might be a little bit different from each other but that's different from each other but that's different from each other but that's about the average of what we're talking about the average of what we're talking about the average of what we're talking about here and I know that difference about here and I know that difference about here and I know that difference differs than a lot of what a lot of differs than a lot of what a lot of differs than a lot of what a lot of people doing where they're doing like people doing where they're doing like people doing where they're doing like you know cold water baths for I think you know cold water baths for I think you know cold water baths for I think it's like four minutes at a time 11 it's like four minutes at a time 11 it's like four minutes at a time 11 minutes a week whatever it is for the minutes a week whatever it is for the minutes a week whatever it is for the benefits that they're looking at benefits that they're looking at benefits that they're looking at um but this is just what we're seeing in um but this is just what we're seeing in um but this is just what we're seeing in these studies here at least we're these studies here at least we're these studies here at least we're talking about Muscle Recovery and or talking about Muscle Recovery and or talking about Muscle Recovery and or post exercise recovery so this is what post exercise recovery so this is what post exercise recovery so this is what we're typically seeing so when we think we're typically seeing so when we think we're typically seeing so when we think about these things again we have our two about these things again we have our two about these things again we have our two buckets of acute versus long term and buckets of acute versus long term and buckets of acute versus long term and when we think about the acute bucket we when we think about the acute bucket we when we think about the acute bucket we are thinking about the acute short-term are thinking about the acute short-term are thinking about the acute short-term response to exercise training and that's response to exercise training and that's response to exercise training and that's like kind of the hours in like first day like kind of the hours in like first day like kind of the hours in like first day or so following exercise training that's or so following exercise training that's or so following exercise training that's what we mean by acute so you go to the what we mean by acute so you go to the what we mean by acute so you go to the gym you do a bunch of you know break gym you do a bunch of you know break gym you do a bunch of you know break down a bunch of muscle tissue lifting or
05:00down a bunch of muscle tissue lifting or down a bunch of muscle tissue lifting or you do it really hard you know endurance you do it really hard you know endurance you do it really hard you know endurance type activity and your body needs to type activity and your body needs to type activity and your body needs to repair and replenish in order to recover repair and replenish in order to recover repair and replenish in order to recover from that exercise that is the acute from that exercise that is the acute from that exercise that is the acute response and so the acute response to response and so the acute response to response and so the acute response to exercise training is what we think of as exercise training is what we think of as exercise training is what we think of as being inflammatory and or having a being inflammatory and or having a being inflammatory and or having a higher immune response and this is higher immune response and this is higher immune response and this is thought to be a bad thing and a lot of thought to be a bad thing and a lot of thought to be a bad thing and a lot of people use cold exposure to combat this people use cold exposure to combat this people use cold exposure to combat this but it's not necessarily a positive but it's not necessarily a positive but it's not necessarily a positive thing and we're going to talk about this thing and we're going to talk about this thing and we're going to talk about this why in a second but it does have this why in a second but it does have this why in a second but it does have this type of effect so when you have muscle type of effect so when you have muscle type of effect so when you have muscle protein breakdown or you know you have protein breakdown or you know you have protein breakdown or you know you have muscle damage from either eccentric muscle damage from either eccentric muscle damage from either eccentric exercise or this since training hard exercise or this since training hard exercise or this since training hard ballots of endurance training whatever ballots of endurance training whatever ballots of endurance training whatever it is that you're doing to breaking down it is that you're doing to breaking down it is that you're doing to breaking down muscle tissue in order for it to recover muscle tissue in order for it to recover muscle tissue in order for it to recover and repair itself you know following and repair itself you know following and repair itself you know following that bout of exercise training you're that bout of exercise training you're that bout of exercise training you're having an immune response in an having an immune response in an having an immune response in an inflammatory response that localizes at inflammatory response that localizes at inflammatory response that localizes at the site of that muscle tissue so what the site of that muscle tissue so what the site of that muscle tissue so what happens is you have this increased Flux happens is you have this increased Flux happens is you have this increased Flux Of Of Of immune cells as well as these immune cells as well as these immune cells as well as these inflammatory markers that are basically inflammatory markers that are basically inflammatory markers that are basically drawing blood and like liquid and tissue
06:00drawing blood and like liquid and tissue drawing blood and like liquid and tissue or liquid to that tissue so it can go or liquid to that tissue so it can go or liquid to that tissue so it can go and clean out the debris that is broken and clean out the debris that is broken and clean out the debris that is broken down the cellulite a breeze the down the cellulite a breeze the down the cellulite a breeze the breakdown from that tissue kind of go breakdown from that tissue kind of go breakdown from that tissue kind of go and clean up the site of it while also and clean up the site of it while also and clean up the site of it while also coming in to help bring nutrients amino coming in to help bring nutrients amino coming in to help bring nutrients amino acids things like that to the site to acids things like that to the site to acids things like that to the site to help prepare and replenish and recover help prepare and replenish and recover help prepare and replenish and recover from that damage that's occurring at the from that damage that's occurring at the from that damage that's occurring at the muscle cell site and so that increased muscle cell site and so that increased muscle cell site and so that increased fluid volume is kind of when you see fluid volume is kind of when you see fluid volume is kind of when you see that swollen look if you've ever had a that swollen look if you've ever had a that swollen look if you've ever had a lot of muscle soreness and or that lot of muscle soreness and or that lot of muscle soreness and or that perception that you feel that is perception that you feel that is perception that you feel that is soreness is actually all of that soreness is actually all of that soreness is actually all of that swelling and or the localization of all swelling and or the localization of all swelling and or the localization of all of that those immune cells and increased of that those immune cells and increased of that those immune cells and increased inflammation at that muscle cell site inflammation at that muscle cell site inflammation at that muscle cell site kind of pressing on your nerve ending so kind of pressing on your nerve ending so kind of pressing on your nerve ending so soreness you're not really actually soreness you're not really actually soreness you're not really actually feeling the soreness of your muscles feeling the soreness of your muscles feeling the soreness of your muscles you're feeling that nerve sensation of you're feeling that nerve sensation of you're feeling that nerve sensation of all of that being localized there and all of that being localized there and all of that being localized there and that's why it Peaks about uh two to that's why it Peaks about uh two to that's why it Peaks about uh two to three days after exercise training three days after exercise training three days after exercise training because that's kind of where that immune because that's kind of where that immune because that's kind of where that immune and inflammatory response Peaks and then and inflammatory response Peaks and then and inflammatory response Peaks and then it kind of dissipates and goes away and it kind of dissipates and goes away and it kind of dissipates and goes away and that's why you get that Dom's about two that's why you get that Dom's about two that's why you get that Dom's about two days delayed from your exercise training days delayed from your exercise training days delayed from your exercise training and so when you have this in response to
07:00and so when you have this in response to and so when you have this in response to exercise it's not necessarily A Bad exercise it's not necessarily A Bad exercise it's not necessarily A Bad Thing it can be bad if you have too much Thing it can be bad if you have too much Thing it can be bad if you have too much of this response all the time and you're of this response all the time and you're of this response all the time and you're not doing recoverable training and you not doing recoverable training and you not doing recoverable training and you do adapt to training over time so this do adapt to training over time so this do adapt to training over time so this should be less than rather when you do should be less than rather when you do should be less than rather when you do something new for the first time ever something new for the first time ever something new for the first time ever but it is not a bad thing and it's but it is not a bad thing and it's but it is not a bad thing and it's actually required and necessary for actually required and necessary for actually required and necessary for Muscle Recovery and so it's really Muscle Recovery and so it's really Muscle Recovery and so it's really really important so we tend to think of really important so we tend to think of really important so we tend to think of an immune response or an inflammatory an immune response or an inflammatory an immune response or an inflammatory response as being a bad or a negative response as being a bad or a negative response as being a bad or a negative thing and it's not necessarily so it's thing and it's not necessarily so it's thing and it's not necessarily so it's not the same as chronic inflammation or not the same as chronic inflammation or not the same as chronic inflammation or a chronic immune response when you're a chronic immune response when you're a chronic immune response when you're like sick or you have metabolic disease like sick or you have metabolic disease like sick or you have metabolic disease those types of things are different when those types of things are different when those types of things are different when your body's under this chronic your body's under this chronic your body's under this chronic inflammatory stress state that is not inflammatory stress state that is not inflammatory stress state that is not good for health and you know your good for health and you know your good for health and you know your metabolic Health outcomes or you know metabolic Health outcomes or you know metabolic Health outcomes or you know you in general but when we're talking you in general but when we're talking you in general but when we're talking about that acute short term and even about that acute short term and even about that acute short term and even localized effect of this immune response localized effect of this immune response localized effect of this immune response and inflammatory response that is and inflammatory response that is and inflammatory response that is happening with exercise it's actually a happening with exercise it's actually a happening with exercise it's actually a really important component of Muscle really important component of Muscle really important component of Muscle Recovery and it's required for you know Recovery and it's required for you know Recovery and it's required for you know Muscle Recovery muscle growth and all Muscle Recovery muscle growth and all Muscle Recovery muscle growth and all the positive benefits that we get from the positive benefits that we get from the positive benefits that we get from exercise so we actually want that we exercise so we actually want that we exercise so we actually want that we don't want to ruin that and so that also
08:00don't want to ruin that and so that also don't want to ruin that and so that also though is what makes us sore and or can though is what makes us sore and or can though is what makes us sore and or can have more of a detrimental effect on our have more of a detrimental effect on our have more of a detrimental effect on our recovery so to speak if we have large recovery so to speak if we have large recovery so to speak if we have large you know a large response to our you know a large response to our you know a large response to our exercise training so when we think about exercise training so when we think about exercise training so when we think about cold exposure in the short term period cold exposure in the short term period cold exposure in the short term period when we are looking at Cold exposure in when we are looking at Cold exposure in when we are looking at Cold exposure in response to my dating or you know response to my dating or you know response to my dating or you know reducing muscle soreness and improving reducing muscle soreness and improving reducing muscle soreness and improving short-term recovery it really does have short-term recovery it really does have short-term recovery it really does have a strong positive effect we do see that a strong positive effect we do see that a strong positive effect we do see that so when we're looking at some of these so when we're looking at some of these so when we're looking at some of these meta-analyzes and or meta-analyzes and or meta-analyzes and or um review papers when we were looking at um review papers when we were looking at um review papers when we were looking at muscle soreness what we're seeing is muscle soreness what we're seeing is muscle soreness what we're seeing is that when we consolidate all this data that when we consolidate all this data that when we consolidate all this data when you do do cold exposure following when you do do cold exposure following when you do do cold exposure following exercise versus like you know passive exercise versus like you know passive exercise versus like you know passive activity where you're just sitting or activity where you're just sitting or activity where you're just sitting or stopping we are seeing an average stopping we are seeing an average stopping we are seeing an average positive effect of recovery and or positive effect of recovery and or positive effect of recovery and or muscle soreness meaning you feel less muscle soreness meaning you feel less muscle soreness meaning you feel less sore you have a high in recovery sore you have a high in recovery sore you have a high in recovery following cold water immersion so these following cold water immersion so these following cold water immersion so these studies are pretty similar to that of studies are pretty similar to that of studies are pretty similar to that of what I've described earlier where they what I've described earlier where they what I've described earlier where they are having cold water immersion it's are having cold water immersion it's are having cold water immersion it's being done within an hour of training so
09:00being done within an hour of training so being done within an hour of training so following training pretty much following training pretty much following training pretty much immediately after immediately after immediately after um and it's a immersion on that single um and it's a immersion on that single um and it's a immersion on that single day just of the exercise training and day just of the exercise training and day just of the exercise training and it's just following a single training it's just following a single training it's just following a single training session and these are about 10 to 15 session and these are about 10 to 15 session and these are about 10 to 15 about 11 to 15 minutes about 11 to 15 minutes about 11 to 15 minutes um and 11 to 15 degrees Celsius for um and 11 to 15 degrees Celsius for um and 11 to 15 degrees Celsius for these soreness study meta-analyzes these soreness study meta-analyzes these soreness study meta-analyzes um that seem to have the most positive um that seem to have the most positive um that seem to have the most positive beneficial effect beneficial effect beneficial effect um we're colder than that seems to be um we're colder than that seems to be um we're colder than that seems to be not as effective and or shorter not as effective and or shorter not as effective and or shorter immersions don't appear to be as immersions don't appear to be as immersions don't appear to be as effective when we're talking about effective when we're talking about effective when we're talking about muscle soreness and similar effects muscle soreness and similar effects muscle soreness and similar effects occur with Muscle Recovery where we are occur with Muscle Recovery where we are occur with Muscle Recovery where we are having a positive effect of cold water having a positive effect of cold water having a positive effect of cold water immersion on that short-term Muscle immersion on that short-term Muscle immersion on that short-term Muscle Recovery so Recovery so Recovery so um that acute short-term type of um that acute short-term type of um that acute short-term type of activity so you might want to be not activity so you might want to be not activity so you might want to be not sore for the next day of something or sore for the next day of something or sore for the next day of something or short term you're having a positive short term you're having a positive short term you're having a positive benefit and this has essentially been benefit and this has essentially been benefit and this has essentially been measured in papers by looking at measured in papers by looking at measured in papers by looking at decreases or changes in two factors in decreases or changes in two factors in decreases or changes in two factors in your muscles one is creatine kinase that your muscles one is creatine kinase that your muscles one is creatine kinase that is basically related to energy
10:00is basically related to energy is basically related to energy production metabolism this isn't production metabolism this isn't production metabolism this isn't necessarily the same as like what you necessarily the same as like what you necessarily the same as like what you take and when you take in creatine but take and when you take in creatine but take and when you take in creatine but it's a byproduct of energy metabolism it's a byproduct of energy metabolism it's a byproduct of energy metabolism and or high levels of blood lactate and or high levels of blood lactate and or high levels of blood lactate following intense activity cold water following intense activity cold water following intense activity cold water immersion does appear to reduce both of immersion does appear to reduce both of immersion does appear to reduce both of those factors in response to exercise those factors in response to exercise those factors in response to exercise a single bout of exercise training which a single bout of exercise training which a single bout of exercise training which is indicative of you know improved is indicative of you know improved is indicative of you know improved exercise recovery so now blood lactate exercise recovery so now blood lactate exercise recovery so now blood lactate is cleared immediately following is cleared immediately following is cleared immediately following exercise that doesn't linger around but exercise that doesn't linger around but exercise that doesn't linger around but this doesn't seem to improve the this doesn't seem to improve the this doesn't seem to improve the response the effect of that having high response the effect of that having high response the effect of that having high levels of blood lactate in response to levels of blood lactate in response to levels of blood lactate in response to exercise because it's there and exercise because it's there and exercise because it's there and accumulates with more high intensity accumulates with more high intensity accumulates with more high intensity exercise same with creatine kinase so exercise same with creatine kinase so exercise same with creatine kinase so that cold water immersion is showing to that cold water immersion is showing to that cold water immersion is showing to reduce those as well which is likely reduce those as well which is likely reduce those as well which is likely related also to some of those decrements related also to some of those decrements related also to some of those decrements in muscle soreness it's important to in muscle soreness it's important to in muscle soreness it's important to note that this is a better and more note that this is a better and more note that this is a better and more positive effect than passive doing positive effect than passive doing positive effect than passive doing nothing after exercise training but just nothing after exercise training but just nothing after exercise training but just because it is a positive and more better because it is a positive and more better because it is a positive and more better effect than nothing after exercise effect than nothing after exercise effect than nothing after exercise training doesn't mean doing nothing is training doesn't mean doing nothing is training doesn't mean doing nothing is necessarily bad when we talk about necessarily bad when we talk about necessarily bad when we talk about long-term benefits here in a second and long-term benefits here in a second and long-term benefits here in a second and so the one last thing to note is that so the one last thing to note is that so the one last thing to note is that one of these studies did compare cold
11:00one of these studies did compare cold one of these studies did compare cold water immersion to post-exercise feeding water immersion to post-exercise feeding water immersion to post-exercise feeding on recovery and there's only two studies on recovery and there's only two studies on recovery and there's only two studies so there wasn't a crazy effect but it so there wasn't a crazy effect but it so there wasn't a crazy effect but it one of them did seem to have a pretty one of them did seem to have a pretty one of them did seem to have a pretty significant effect on recovery so don't significant effect on recovery so don't significant effect on recovery so don't negate also that while cold water negate also that while cold water negate also that while cold water immersion Also may improve exercise immersion Also may improve exercise immersion Also may improve exercise recovery things like passive cardio recovery things like passive cardio recovery things like passive cardio um food nutrients you know things like um food nutrients you know things like um food nutrients you know things like that not just bluntly stopping your that not just bluntly stopping your that not just bluntly stopping your workout but maybe walking around after workout but maybe walking around after workout but maybe walking around after doing some like cardio eating enough doing some like cardio eating enough doing some like cardio eating enough protein and or calories after might also protein and or calories after might also protein and or calories after might also have a positive effect on your long-term have a positive effect on your long-term have a positive effect on your long-term recovery and or like recovering from recovery and or like recovering from recovery and or like recovering from single bouts of exercise without having single bouts of exercise without having single bouts of exercise without having to do cold exposure if you don't want to to do cold exposure if you don't want to to do cold exposure if you don't want to or if you want to avoid some of the or if you want to avoid some of the or if you want to avoid some of the negative effects that we're going to negative effects that we're going to negative effects that we're going to talk about here in a second so this is a talk about here in a second so this is a talk about here in a second so this is a really important thing to think about really important thing to think about really important thing to think about when we often find people who will say when we often find people who will say when we often find people who will say well my favorite athlete does a cold well my favorite athlete does a cold well my favorite athlete does a cold bath or my favorite like my CrossFit bath or my favorite like my CrossFit bath or my favorite like my CrossFit athletes when they're at the games athletes when they're at the games athletes when they're at the games they're doing they're doing cold water they're doing they're doing cold water they're doing they're doing cold water dunks between their wads their metcons dunks between their wads their metcons dunks between their wads their metcons their training sessions or whatever it their training sessions or whatever it their training sessions or whatever it is like during games during intense is like during games during intense is like during games during intense competitions so like if it works for competitions so like if it works for competitions so like if it works for them then obviously it makes sense and
12:00them then obviously it makes sense and them then obviously it makes sense and so one that's a logical fallacy to think so one that's a logical fallacy to think so one that's a logical fallacy to think that Elite athlete's doing something that Elite athlete's doing something that Elite athlete's doing something means that it's automatically inherently means that it's automatically inherently means that it's automatically inherently better and Superior Elite athletes do a better and Superior Elite athletes do a better and Superior Elite athletes do a lot of dumb things unless they have lot of dumb things unless they have lot of dumb things unless they have someone who knows better you know someone who knows better you know someone who knows better you know they're not experts in their strength they're not experts in their strength they're not experts in their strength conditioning nutrition physiology and conditioning nutrition physiology and conditioning nutrition physiology and sometimes they fall for stupid things sometimes they fall for stupid things sometimes they fall for stupid things just like we do but there's a specific just like we do but there's a specific just like we do but there's a specific reasons why you see Elite athletes doing reasons why you see Elite athletes doing reasons why you see Elite athletes doing these things during intense competition these things during intense competition these things during intense competition phases and or competition season is phases and or competition season is phases and or competition season is because during that time that acute because during that time that acute because during that time that acute recovery between about of like a game or recovery between about of like a game or recovery between about of like a game or a workout or a competition and then the a workout or a competition and then the a workout or a competition and then the short term like kind of have to turn short term like kind of have to turn short term like kind of have to turn back from that and be recovered and back from that and be recovered and back from that and be recovered and fresh again for another event or another fresh again for another event or another fresh again for another event or another game or another competition might be game or another competition might be game or another competition might be really short so in that short term it really short so in that short term it really short so in that short term it might be beneficial so that's why these might be beneficial so that's why these might be beneficial so that's why these studies are happening I know a lot of studies are happening I know a lot of studies are happening I know a lot of people are like you know using it and people are like you know using it and people are like you know using it and thinking it's great for the recovery all thinking it's great for the recovery all thinking it's great for the recovery all the time but we have to think about the the time but we have to think about the the time but we have to think about the context of when you might be using that context of when you might be using that context of when you might be using that and why they're using it and it is a and why they're using it and it is a and why they're using it and it is a smart thing in that context versus maybe smart thing in that context versus maybe smart thing in that context versus maybe long term and so that is why so maybe long term and so that is why so maybe long term and so that is why so maybe you are someone who's doing multiple
13:00you are someone who's doing multiple you are someone who's doing multiple Events maybe you're doing like a Events maybe you're doing like a Events maybe you're doing like a CrossFit competition or you're doing you CrossFit competition or you're doing you CrossFit competition or you're doing you know races on back-to-back days and you know races on back-to-back days and you know races on back-to-back days and you want to recover between them and you want to recover between them and you want to recover between them and you don't want to feel as you know broken don't want to feel as you know broken don't want to feel as you know broken down and or sore or you know worn down down and or sore or you know worn down down and or sore or you know worn down going from one event to the next you going from one event to the next you going from one event to the next you might consider something like a cold might consider something like a cold might consider something like a cold water immersion bath that's like 11 7 to water immersion bath that's like 11 7 to water immersion bath that's like 11 7 to 15 minutes long about 15 minutes long about 15 minutes long about 10 to 15 degrees Celsius as a way to 10 to 15 degrees Celsius as a way to 10 to 15 degrees Celsius as a way to help mitigate that and reduce that going help mitigate that and reduce that going help mitigate that and reduce that going into your next day or competition now into your next day or competition now into your next day or competition now for the average lay person unless you're for the average lay person unless you're for the average lay person unless you're experiencing like an about of extreme experiencing like an about of extreme experiencing like an about of extreme Doms or extreme soreness I'm probably Doms or extreme soreness I'm probably Doms or extreme soreness I'm probably not going to recommend this especially not going to recommend this especially not going to recommend this especially if it's after a resistance training if it's after a resistance training if it's after a resistance training session and we're going to talk about session and we're going to talk about session and we're going to talk about why here in a second so that's kind of why here in a second so that's kind of why here in a second so that's kind of our summary on soreness and also our summary on soreness and also our summary on soreness and also post exercise Muscle Recovery so yes it post exercise Muscle Recovery so yes it post exercise Muscle Recovery so yes it there is truth that it does improve there is truth that it does improve there is truth that it does improve recovery it does you know improve the recovery it does you know improve the recovery it does you know improve the inflammatory response and it does inflammatory response and it does inflammatory response and it does improve how you feel soreness wise but improve how you feel soreness wise but improve how you feel soreness wise but that is because cold water immersion that is because cold water immersion that is because cold water immersion following exercise training one of the following exercise training one of the following exercise training one of the things that it is doing that at least we
14:00things that it is doing that at least we things that it is doing that at least we kind of understand at this point in time kind of understand at this point in time kind of understand at this point in time is it's blunting that immune response is it's blunting that immune response is it's blunting that immune response it's blunting that inflammatory response it's blunting that inflammatory response it's blunting that inflammatory response so you're not having that same response so you're not having that same response so you're not having that same response that you're having exercise training but that you're having exercise training but that you're having exercise training but since it's blunting that it's also since it's blunting that it's also since it's blunting that it's also blunting potentially some of the blunting potentially some of the blunting potentially some of the adaptations we're having to that adaptations we're having to that adaptations we're having to that especially resistance training so keep especially resistance training so keep especially resistance training so keep in mind there's a time and a place for in mind there's a time and a place for in mind there's a time and a place for it it's not always bad but we want to it it's not always bad but we want to it it's not always bad but we want to not you know mistake these short-term not you know mistake these short-term not you know mistake these short-term benefits that we get or we might feel benefits that we get or we might feel benefits that we get or we might feel good about and it or may make us feel good about and it or may make us feel good about and it or may make us feel good and think about our long-term gains good and think about our long-term gains good and think about our long-term gains right so we're working really hard in right so we're working really hard in right so we're working really hard in the gym or in our training we want to the gym or in our training we want to the gym or in our training we want to make sure that we're getting benefit make sure that we're getting benefit make sure that we're getting benefit from that so let's dive into some of the from that so let's dive into some of the from that so let's dive into some of the literature that is talking about the literature that is talking about the literature that is talking about the effects of exercise effects of exercise effects of exercise training and cold water immersion when training and cold water immersion when training and cold water immersion when it comes to aerobic and endurance it comes to aerobic and endurance it comes to aerobic and endurance training and so it will give the training and so it will give the training and so it will give the disclaimer that of course there's going disclaimer that of course there's going disclaimer that of course there's going to be overlap between aerobic and to be overlap between aerobic and to be overlap between aerobic and endurance training where you have endurance training where you have endurance training where you have CrossFit or you have like concurrent or CrossFit or you have like concurrent or CrossFit or you have like concurrent or hybrid training or strength conditioning hybrid training or strength conditioning hybrid training or strength conditioning but when we think about just individual but when we think about just individual but when we think about just individual sessions of workouts traditionally in sessions of workouts traditionally in sessions of workouts traditionally in the literature we're going to see the literature we're going to see the literature we're going to see aerobic or cardioactivity versus aerobic or cardioactivity versus aerobic or cardioactivity versus resistance training activity and what's
15:00resistance training activity and what's resistance training activity and what's really cool here is that we really really cool here is that we really really cool here is that we really actually see some different responses to actually see some different responses to actually see some different responses to the endurance versus resistance training the endurance versus resistance training the endurance versus resistance training and so this is important because it kind and so this is important because it kind and so this is important because it kind of can give us more insight of if we are of can give us more insight of if we are of can give us more insight of if we are going to use cold exposure in our in our going to use cold exposure in our in our going to use cold exposure in our in our day-to-day lives when it might be better day-to-day lives when it might be better day-to-day lives when it might be better to place this or when and how to utilize to place this or when and how to utilize to place this or when and how to utilize it so it so it so um when we think about this we have the um when we think about this we have the um when we think about this we have the endurance training and then we have the endurance training and then we have the endurance training and then we have the resistance training and so the resistance training and so the resistance training and so the detrimental effects that we are seeing detrimental effects that we are seeing detrimental effects that we are seeing in regards to cold water immersion on in regards to cold water immersion on in regards to cold water immersion on our training response is largely going our training response is largely going our training response is largely going to be in response to our resistance to be in response to our resistance to be in response to our resistance training specifically hypertrophy has a training specifically hypertrophy has a training specifically hypertrophy has a little bit more of the evidence more little bit more of the evidence more little bit more of the evidence more strength again you do see decrements and strength again you do see decrements and strength again you do see decrements and strength and strength is related to strength and strength is related to strength and strength is related to hypertrophy at some point in time but hypertrophy at some point in time but hypertrophy at some point in time but they don't seem to be as directly they don't seem to be as directly they don't seem to be as directly related as you know you might think they related as you know you might think they related as you know you might think they would be and so of course the would be and so of course the would be and so of course the literatures mix some studies show no literatures mix some studies show no literatures mix some studies show no effect and it's time to study so effect and it's time to study so effect and it's time to study so negative effects but some of a really negative effects but some of a really negative effects but some of a really well done studies that are done on well done studies that are done on well done studies that are done on resistance training are showing some resistance training are showing some resistance training are showing some negative effects on cold water immersion negative effects on cold water immersion negative effects on cold water immersion in response to resistance training and a
16:00in response to resistance training and a in response to resistance training and a couple of these studies are like 9 and couple of these studies are like 9 and couple of these studies are like 9 and 12 week long training interventions 12 week long training interventions 12 week long training interventions where people are undergoing strength where people are undergoing strength where people are undergoing strength training and then they are going um into training and then they are going um into training and then they are going um into a cold water bath following that a cold water bath following that a cold water bath following that training and or they're looking at the a training and or they're looking at the a training and or they're looking at the a single bout of exercise and then they're single bout of exercise and then they're single bout of exercise and then they're looking at the muscle metabolic response looking at the muscle metabolic response looking at the muscle metabolic response to that taking biopsies to see What to that taking biopsies to see What to that taking biopsies to see What mechanisms are driving these changes mechanisms are driving these changes mechanisms are driving these changes that we're seeing in responsive training that we're seeing in responsive training that we're seeing in responsive training so when individuals are undergoing so when individuals are undergoing so when individuals are undergoing longer term training studies where longer term training studies where longer term training studies where they're doing heavy resistance training they're doing heavy resistance training they're doing heavy resistance training and then they're following that by cold and then they're following that by cold and then they're following that by cold water immersion what we do see is water immersion what we do see is water immersion what we do see is you know again the literature has mixed you know again the literature has mixed you know again the literature has mixed some studies show there's no but there's some studies show there's no but there's some studies show there's no but there's no difference whatsoever but we are on no difference whatsoever but we are on no difference whatsoever but we are on average seeing a significant blunted average seeing a significant blunted average seeing a significant blunted response in muscle hypertrophy and or response in muscle hypertrophy and or response in muscle hypertrophy and or muscle strength depending on the metric muscle strength depending on the metric muscle strength depending on the metric that we're looking at when we're looking that we're looking at when we're looking that we're looking at when we're looking at the the training and adaptation at the the training and adaptation at the the training and adaptation response to this and so this is really response to this and so this is really response to this and so this is really important because when we're thinking important because when we're thinking important because when we're thinking about all the things that we're doing in about all the things that we're doing in about all the things that we're doing in the weight room and or gaining muscle or the weight room and or gaining muscle or the weight room and or gaining muscle or resistance training we want to reap the resistance training we want to reap the resistance training we want to reap the benefits of that especially when low benefits of that especially when low benefits of that especially when low muscle density is a really big rest
17:00muscle density is a really big rest muscle density is a really big rest factor in a lot of individuals we don't factor in a lot of individuals we don't factor in a lot of individuals we don't want them to be blunting that response want them to be blunting that response want them to be blunting that response and or a lot of people don't want to and or a lot of people don't want to and or a lot of people don't want to blunt their gains right we don't want blunt their gains right we don't want blunt their gains right we don't want that to be happening and so we are that to be happening and so we are that to be happening and so we are seeing uh reductions in leg press seeing uh reductions in leg press seeing uh reductions in leg press strength knee extension strength strength knee extension strength strength knee extension strength isometrics torque and or muscle isometrics torque and or muscle isometrics torque and or muscle hypertrophy and muscle mass especially hypertrophy and muscle mass especially hypertrophy and muscle mass especially at the muscle cell level so a lot of at the muscle cell level so a lot of at the muscle cell level so a lot of this is being seen in type 2 muscle this is being seen in type 2 muscle this is being seen in type 2 muscle fibers and or in the actual muscle cell fibers and or in the actual muscle cell fibers and or in the actual muscle cell size size size uh um in biopsies but it's important to uh um in biopsies but it's important to uh um in biopsies but it's important to note that when we look at this we some note that when we look at this we some note that when we look at this we some of that doesn't necessarily always of that doesn't necessarily always of that doesn't necessarily always translate to the whole body level so translate to the whole body level so translate to the whole body level so whole body lean mass might not be whole body lean mass might not be whole body lean mass might not be decreasing as much as it may seem in decreasing as much as it may seem in decreasing as much as it may seem in individual metrics as well as strength individual metrics as well as strength individual metrics as well as strength is kind of mixed on what we are looking is kind of mixed on what we are looking is kind of mixed on what we are looking at specifically but it does appear to at specifically but it does appear to at specifically but it does appear to have a negative effect on muscle have a negative effect on muscle have a negative effect on muscle hypertrophy and or that recovery process hypertrophy and or that recovery process hypertrophy and or that recovery process so that's kind of the thought to it is so that's kind of the thought to it is so that's kind of the thought to it is that this I cold water immersion falling that this I cold water immersion falling that this I cold water immersion falling resistance training is decreasing that resistance training is decreasing that resistance training is decreasing that you know recovery response that is you know recovery response that is you know recovery response that is blanching amino acid synthesis and blanching amino acid synthesis and blanching amino acid synthesis and bringing that in to her cover and bringing that in to her cover and bringing that in to her cover and regenerate new muscle tissue it also
18:00regenerate new muscle tissue it also regenerate new muscle tissue it also might be blunting satellite cell might be blunting satellite cell might be blunting satellite cell proliferation so it's a lot of words but proliferation so it's a lot of words but proliferation so it's a lot of words but satellite cells are essentially you can satellite cells are essentially you can satellite cells are essentially you can think of them as your muscle cell think of them as your muscle cell think of them as your muscle cell precursor cells so they're kind of your precursor cells so they're kind of your precursor cells so they're kind of your malleable malleable malleable um cells that can turn into muscle um cells that can turn into muscle um cells that can turn into muscle tissue they're kind of oh what is the tissue they're kind of oh what is the tissue they're kind of oh what is the word I'm looking for I'm sorry there's a word I'm looking for I'm sorry there's a word I'm looking for I'm sorry there's a name of a cell that can turn into any name of a cell that can turn into any name of a cell that can turn into any cell it's like embryonics like stem cell it's like embryonics like stem cell it's like embryonics like stem cells there's the stem cells basically cells there's the stem cells basically cells there's the stem cells basically of muscle cells and so um these of muscle cells and so um these of muscle cells and so um these satellite cells can proliferate into satellite cells can proliferate into satellite cells can proliferate into muscle cell tissue and we're seeing a muscle cell tissue and we're seeing a muscle cell tissue and we're seeing a blunted satellite cell proliferation and blunted satellite cell proliferation and blunted satellite cell proliferation and or number of these cells being or number of these cells being or number of these cells being regenerated in response to resistance regenerated in response to resistance regenerated in response to resistance training when you use cold water training when you use cold water training when you use cold water immersion and or we are seeing some of immersion and or we are seeing some of immersion and or we are seeing some of the physiological Pathways that signal the physiological Pathways that signal the physiological Pathways that signal muscle protein synthesis and some of muscle protein synthesis and some of muscle protein synthesis and some of those main like kind of like main those main like kind of like main those main like kind of like main signaling molecules that are on this signaling molecules that are on this signaling molecules that are on this pathway are being blunted by the cold pathway are being blunted by the cold pathway are being blunted by the cold water immersion so it's not resulting in water immersion so it's not resulting in water immersion so it's not resulting in the same signal or a strong of a signal the same signal or a strong of a signal the same signal or a strong of a signal that's resulting in muscle protein that's resulting in muscle protein that's resulting in muscle protein synthesis and what we're largely seeing synthesis and what we're largely seeing synthesis and what we're largely seeing is more of a detriment in type 2 muscle is more of a detriment in type 2 muscle is more of a detriment in type 2 muscle fiber which is your more strong powerful
19:00fiber which is your more strong powerful fiber which is your more strong powerful thick you can think of that as kind of thick you can think of that as kind of thick you can think of that as kind of your bulkier muscle fiber so to speak your bulkier muscle fiber so to speak your bulkier muscle fiber so to speak your lifting fibers your Power Fibers your lifting fibers your Power Fibers your lifting fibers your Power Fibers where type 1 muscle fibers are more of where type 1 muscle fibers are more of where type 1 muscle fibers are more of your endurance based fiber and so on your endurance based fiber and so on your endurance based fiber and so on average we are seeing this across the average we are seeing this across the average we are seeing this across the literature we're seeing that when you do literature we're seeing that when you do literature we're seeing that when you do a control group versus the cold water a control group versus the cold water a control group versus the cold water immersion group well you still will make immersion group well you still will make immersion group well you still will make gains they are blunted in less than that gains they are blunted in less than that gains they are blunted in less than that of those who aren't doing cold water of those who aren't doing cold water of those who aren't doing cold water immersion in response or following their immersion in response or following their immersion in response or following their resistance or exercise training so while resistance or exercise training so while resistance or exercise training so while the strength results are a little bit the strength results are a little bit the strength results are a little bit less mixed it may not affect strength as less mixed it may not affect strength as less mixed it may not affect strength as much that might also be due to the fact much that might also be due to the fact much that might also be due to the fact that some of the adaptations to strength that some of the adaptations to strength that some of the adaptations to strength training are neuromuscular rather than training are neuromuscular rather than training are neuromuscular rather than just muscular in nature so I think like just muscular in nature so I think like just muscular in nature so I think like obviously like some studies on more obviously like some studies on more obviously like some studies on more trained individuals who have a lot of trained individuals who have a lot of trained individuals who have a lot of that neuromuscular training down pat and that neuromuscular training down pat and that neuromuscular training down pat and we kind of you know isolate a resistance we kind of you know isolate a resistance we kind of you know isolate a resistance training protocol that negates that training protocol that negates that training protocol that negates that might tell us a little bit more of the might tell us a little bit more of the might tell us a little bit more of the story of the relationship of the muscle story of the relationship of the muscle story of the relationship of the muscle impairments with the strength impairments with the strength impairments with the strength impairments but at this time it's either impairments but at this time it's either impairments but at this time it's either it's negatively impaired or it is not it's negatively impaired or it is not it's negatively impaired or it is not impaired at all same with the muscle impaired at all same with the muscle impaired at all same with the muscle hypertrophy there isn't a point of which
20:00hypertrophy there isn't a point of which hypertrophy there isn't a point of which it's benefiting muscle growth or it's benefiting muscle growth or it's benefiting muscle growth or strength it's either having no effect at strength it's either having no effect at strength it's either having no effect at all or it's largely trending towards all or it's largely trending towards all or it's largely trending towards having a negative effect on these having a negative effect on these having a negative effect on these responses to hypertrophy training and responses to hypertrophy training and responses to hypertrophy training and potentially strength as well and so potentially strength as well and so potentially strength as well and so that's kind of a bummer because it is that's kind of a bummer because it is that's kind of a bummer because it is really popular right now and a lot of really popular right now and a lot of really popular right now and a lot of people are eating it up and doing it all people are eating it up and doing it all people are eating it up and doing it all the time and it's really important to the time and it's really important to the time and it's really important to make sure that if you are going to make sure that if you are going to make sure that if you are going to engage in cold water immersion or cold engage in cold water immersion or cold engage in cold water immersion or cold water cold exposure and things like that water cold exposure and things like that water cold exposure and things like that that you're doing so in a way that is that you're doing so in a way that is that you're doing so in a way that is going to maybe minimize the negative going to maybe minimize the negative going to maybe minimize the negative impact on your muscle response because impact on your muscle response because impact on your muscle response because almost everyone that I can think of off almost everyone that I can think of off almost everyone that I can think of off the top of my head can benefit from the top of my head can benefit from the top of my head can benefit from having a positive muscle response or having a positive muscle response or having a positive muscle response or gaining muscle things like that so we gaining muscle things like that so we gaining muscle things like that so we don't want to be ruining our gains and don't want to be ruining our gains and don't want to be ruining our gains and or negating the work that we're doing in or negating the work that we're doing in or negating the work that we're doing in the gym because like what you know we the gym because like what you know we the gym because like what you know we still want those benefits and muscles still want those benefits and muscles still want those benefits and muscles really hard to come across so you just really hard to come across so you just really hard to come across so you just want to be really careful and I know want to be really careful and I know want to be really careful and I know that's a Debbie Downer for a lot of that's a Debbie Downer for a lot of that's a Debbie Downer for a lot of people a lot of people get really people a lot of people get really people a lot of people get really defensive about that when you talk about defensive about that when you talk about defensive about that when you talk about cold water immersion but the unfortunate cold water immersion but the unfortunate cold water immersion but the unfortunate truth is that at this point in time truth is that at this point in time truth is that at this point in time obviously we always want more studies obviously we always want more studies obviously we always want more studies the best bet is to avoid it in
21:00the best bet is to avoid it in the best bet is to avoid it in relationship to your resistance training relationship to your resistance training relationship to your resistance training as best as possible so I'm going to talk as best as possible so I'm going to talk as best as possible so I'm going to talk a little bit about endurance training a little bit about endurance training a little bit about endurance training here for a second but then I'm going to here for a second but then I'm going to here for a second but then I'm going to give you some more practical takeaways give you some more practical takeaways give you some more practical takeaways of how we can maybe apply cold water of how we can maybe apply cold water of how we can maybe apply cold water immersions in our own life if we're immersions in our own life if we're immersions in our own life if we're going to choose to do so so unlike going to choose to do so so unlike going to choose to do so so unlike resistance training endurance training resistance training endurance training resistance training endurance training is actually really interesting where we is actually really interesting where we is actually really interesting where we actually see potentially a positive actually see potentially a positive actually see potentially a positive effect of cold water immersion or no effect of cold water immersion or no effect of cold water immersion or no effect at all negatively so it might be effect at all negatively so it might be effect at all negatively so it might be something that we can handle cold water something that we can handle cold water something that we can handle cold water immersion in relationship too so the immersion in relationship too so the immersion in relationship too so the reason that uh cold water immersion has reason that uh cold water immersion has reason that uh cold water immersion has been studied in regards to endurance been studied in regards to endurance been studied in regards to endurance training is that earlier rat and mouse training is that earlier rat and mouse training is that earlier rat and mouse studies that looked at Cold exposure in studies that looked at Cold exposure in studies that looked at Cold exposure in these these animals found that there's a these these animals found that there's a these these animals found that there's a potentially an increase in this potentially an increase in this potentially an increase in this metabolic signaling molecule called pgc1 metabolic signaling molecule called pgc1 metabolic signaling molecule called pgc1 Alpha and this is like the master Alpha and this is like the master Alpha and this is like the master regulator of muscle of regulator of muscle of regulator of muscle of mitochondrial biogenesis fat oxidation mitochondrial biogenesis fat oxidation mitochondrial biogenesis fat oxidation and or these Pathways that are related and or these Pathways that are related and or these Pathways that are related to you know increased fat oxidation to you know increased fat oxidation to you know increased fat oxidation muscle oxidative capacity things like muscle oxidative capacity things like muscle oxidative capacity things like that in the muscle cell and so there was
22:00that in the muscle cell and so there was that in the muscle cell and so there was a few follow-up studies that were a few follow-up studies that were a few follow-up studies that were looking at the response of endurance looking at the response of endurance looking at the response of endurance training in cold which does appear to training in cold which does appear to training in cold which does appear to kind of increase these things as well as kind of increase these things as well as kind of increase these things as well as well as doing cold room recovery and or well as doing cold room recovery and or well as doing cold room recovery and or cold exposure in response to endurance cold exposure in response to endurance cold exposure in response to endurance exercise training and again results are exercise training and again results are exercise training and again results are mixed whereas some studies aren't mixed whereas some studies aren't mixed whereas some studies aren't finding anything in response to these finding anything in response to these finding anything in response to these but we might be seeing some improvements but we might be seeing some improvements but we might be seeing some improvements in things like mitochondrial biogenesis in things like mitochondrial biogenesis in things like mitochondrial biogenesis which is a big long word of saying that which is a big long word of saying that which is a big long word of saying that the mitochondria that are located in the mitochondria that are located in the mitochondria that are located in your muscles that are responsive for your muscles that are responsive for your muscles that are responsive for oxidative metabolism fat oxidation and oxidative metabolism fat oxidation and oxidative metabolism fat oxidation and or aerobic endurance performance are or aerobic endurance performance are or aerobic endurance performance are improving their quality and or quantity improving their quality and or quantity improving their quality and or quantity in your muscle cells and we're also in your muscle cells and we're also in your muscle cells and we're also seeing things like potentially having seeing things like potentially having seeing things like potentially having improvements on your micro and vascular improvements on your micro and vascular improvements on your micro and vascular function and so these things are function and so these things are function and so these things are important for health and performance you important for health and performance you important for health and performance you know being able to deliver blood and know being able to deliver blood and know being able to deliver blood and oxygen and then use that is really a oxygen and then use that is really a oxygen and then use that is really a strong predictor of like you know strong predictor of like you know strong predictor of like you know aerobic exercise performance and so when aerobic exercise performance and so when aerobic exercise performance and so when we're looking at long-term training we're looking at long-term training we're looking at long-term training adaptation to this we're seeing either adaptation to this we're seeing either adaptation to this we're seeing either no improvements in Aerobic training no improvements in Aerobic training no improvements in Aerobic training performance and that may be these performance and that may be these performance and that may be these molecular changes that we're seeing and molecular changes that we're seeing and molecular changes that we're seeing and improvements in this might not you know
23:00improvements in this might not you know improvements in this might not you know show up at the large scale or we are show up at the large scale or we are show up at the large scale or we are seeing things and improve maximal acts seeing things and improve maximal acts seeing things and improve maximal acts maximal oxygen uptake or like VO2 max maximal oxygen uptake or like VO2 max maximal oxygen uptake or like VO2 max um Peak power output on like a cycling um Peak power output on like a cycling um Peak power output on like a cycling aerobic type training and or time trial aerobic type training and or time trial aerobic type training and or time trial performance so someone's you know performance so someone's you know performance so someone's you know cycling faster than if they had them in cycling faster than if they had them in cycling faster than if they had them in new cold water immersion therapy so we new cold water immersion therapy so we new cold water immersion therapy so we do have some studies that show that in do have some studies that show that in do have some studies that show that in response to endurance exercise and response to endurance exercise and response to endurance exercise and activity however it is mixed and so it's activity however it is mixed and so it's activity however it is mixed and so it's maybe Noah benefit at all or maybe a maybe Noah benefit at all or maybe a maybe Noah benefit at all or maybe a little bit of benefit and so um a side little bit of benefit and so um a side little bit of benefit and so um a side note here that isn't related to this note here that isn't related to this note here that isn't related to this podcast but is of an interesting note is podcast but is of an interesting note is podcast but is of an interesting note is there is some literature of people there is some literature of people there is some literature of people investigating cold water immersion in investigating cold water immersion in investigating cold water immersion in its response to metabolic health and I its response to metabolic health and I its response to metabolic health and I would assume that the reason that we are would assume that the reason that we are would assume that the reason that we are seeing either positive benefit and or seeing either positive benefit and or seeing either positive benefit and or potentially think there might be a potentially think there might be a potentially think there might be a positive benefit like the hypothesis of positive benefit like the hypothesis of positive benefit like the hypothesis of that is related to these Pathways that is related to these Pathways that is related to these Pathways because they're really important for because they're really important for because they're really important for metabolic health and so with this all metabolic health and so with this all metabolic health and so with this all being said there's a few caveats I want being said there's a few caveats I want being said there's a few caveats I want to add here one is that what they found to add here one is that what they found to add here one is that what they found is that some of these benefits that they is that some of these benefits that they is that some of these benefits that they might have seen with endurance or might have seen with endurance or might have seen with endurance or aerobic training in response to aerobic training in response to aerobic training in response to endurance exercise protocols are not
24:00endurance exercise protocols are not endurance exercise protocols are not really seen with a higher intensity really seen with a higher intensity really seen with a higher intensity stuff so they think that there might be stuff so they think that there might be stuff so they think that there might be a ceiling effect where that benefit of a ceiling effect where that benefit of a ceiling effect where that benefit of high intensity training really kind of high intensity training really kind of high intensity training really kind of just gets blunted at its top like just gets blunted at its top like just gets blunted at its top like there's no more room or benefit to gain there's no more room or benefit to gain there's no more room or benefit to gain because high intensity interval training because high intensity interval training because high intensity interval training is a very strong powerful and potent is a very strong powerful and potent is a very strong powerful and potent signal to signal to our cells to kind of signal to signal to our cells to kind of signal to signal to our cells to kind of trigger those same signaling molecules trigger those same signaling molecules trigger those same signaling molecules pgc-1 Alpha and all the downstream pgc-1 Alpha and all the downstream pgc-1 Alpha and all the downstream effects that relate to Fat oxidation effects that relate to Fat oxidation effects that relate to Fat oxidation maximal oxygen uptake and or you know maximal oxygen uptake and or you know maximal oxygen uptake and or you know putting stress on our vascular systems putting stress on our vascular systems putting stress on our vascular systems there's a lot of positive health there's a lot of positive health there's a lot of positive health benefits that come from that as well and benefits that come from that as well and benefits that come from that as well and so they think that there might be a so they think that there might be a so they think that there might be a ceiling effect so if there is a benefit ceiling effect so if there is a benefit ceiling effect so if there is a benefit of cold water immersion in response to of cold water immersion in response to of cold water immersion in response to aerobic training we might want to do it aerobic training we might want to do it aerobic training we might want to do it alongside lower to moderate intensity alongside lower to moderate intensity alongside lower to moderate intensity activities where we have still more of a activities where we have still more of a activities where we have still more of a ceiling of benefit to gain where that ceiling of benefit to gain where that ceiling of benefit to gain where that high intensity stuff might be a little high intensity stuff might be a little high intensity stuff might be a little bit more you just kind of might not be bit more you just kind of might not be bit more you just kind of might not be able to squeeze any more juice so to able to squeeze any more juice so to able to squeeze any more juice so to speak from that and so with that being speak from that and so with that being speak from that and so with that being said I think again we need to zoom out said I think again we need to zoom out said I think again we need to zoom out and not miss the force for the trees so and not miss the force for the trees so and not miss the force for the trees so when we're thinking about this people when we're thinking about this people when we're thinking about this people are going to think oh my God yes like I
25:00are going to think oh my God yes like I are going to think oh my God yes like I can do cold water exposure it's going to can do cold water exposure it's going to can do cold water exposure it's going to give me the same benefits as cardio give me the same benefits as cardio give me the same benefits as cardio training yes like this and that we training yes like this and that we training yes like this and that we really need to remember that really need to remember that really need to remember that cardiovascular training itself brings us cardiovascular training itself brings us cardiovascular training itself brings us all of these benefits in a way that is all of these benefits in a way that is all of these benefits in a way that is clinically and physiologically clinically and physiologically clinically and physiologically meaningful and shows up at a whole body meaningful and shows up at a whole body meaningful and shows up at a whole body level so while these might be small level so while these might be small level so while these might be small slight added benefits if there's any at slight added benefits if there's any at slight added benefits if there's any at all if you are trying to improve all if you are trying to improve all if you are trying to improve mitochondrial Genesis mitochondrial mitochondrial Genesis mitochondrial mitochondrial Genesis mitochondrial content oxidative uptake oxygen capacity content oxidative uptake oxygen capacity content oxidative uptake oxygen capacity power output Peak power output during power output Peak power output during power output Peak power output during performance time trial performance you performance time trial performance you performance time trial performance you know fat oxidation capacity all of these know fat oxidation capacity all of these know fat oxidation capacity all of these things let me talk about here your things let me talk about here your things let me talk about here your vascular health capillarization of the vascular health capillarization of the vascular health capillarization of the cells microvascular function all of cells microvascular function all of cells microvascular function all of these things that are really great and these things that are really great and these things that are really great and we do care about improving whether it's we do care about improving whether it's we do care about improving whether it's for aerobic performance or just for aerobic performance or just for aerobic performance or just metabolic Health exercise specifically metabolic Health exercise specifically metabolic Health exercise specifically in this regards are aerobic and in this regards are aerobic and in this regards are aerobic and cardiovascular training improve all of cardiovascular training improve all of cardiovascular training improve all of those things significantly so don't miss those things significantly so don't miss those things significantly so don't miss the forest for the tree so there might the forest for the tree so there might the forest for the tree so there might be some slight added benefit here be some slight added benefit here be some slight added benefit here potentially whether you know it might be potentially whether you know it might be potentially whether you know it might be related to long-term metabolic Health
26:00related to long-term metabolic Health related to long-term metabolic Health outcomes and or aerobic training outcomes and or aerobic training outcomes and or aerobic training performance but like at the end of the performance but like at the end of the performance but like at the end of the day there's enough of mix into it for day there's enough of mix into it for day there's enough of mix into it for that we can probably say that it's going that we can probably say that it's going that we can probably say that it's going to be a small benefit if any as of now to be a small benefit if any as of now to be a small benefit if any as of now um but you you know you still need to be um but you you know you still need to be um but you you know you still need to be training you still need to be doing the training you still need to be doing the training you still need to be doing the work you still need to do that and even work you still need to do that and even work you still need to do that and even without the cold water immersion you're without the cold water immersion you're without the cold water immersion you're going to have improvements in these going to have improvements in these going to have improvements in these factors from good solid aerobic and factors from good solid aerobic and factors from good solid aerobic and exercise training like don't miss the exercise training like don't miss the exercise training like don't miss the force for the trees here and take the force for the trees here and take the force for the trees here and take the wrong take-home message it's that there wrong take-home message it's that there wrong take-home message it's that there might be benefit but the the biggest might be benefit but the the biggest might be benefit but the the biggest takeaway from all this in regards to takeaway from all this in regards to takeaway from all this in regards to aerobic training is not that it has a aerobic training is not that it has a aerobic training is not that it has a positive benefit or no benefit at all positive benefit or no benefit at all positive benefit or no benefit at all that it doesn't appear to have a that it doesn't appear to have a that it doesn't appear to have a negative benefit so it doesn't appear to negative benefit so it doesn't appear to negative benefit so it doesn't appear to be detrimental to the recovery process be detrimental to the recovery process be detrimental to the recovery process or the long-term adaptations of aerobic or the long-term adaptations of aerobic or the long-term adaptations of aerobic training and so this is important training and so this is important training and so this is important because if you're going to use it this because if you're going to use it this because if you're going to use it this might be a time to include this in your might be a time to include this in your might be a time to include this in your training protocols and so this is where training protocols and so this is where training protocols and so this is where we can kind of give you some more we can kind of give you some more we can kind of give you some more takeaways of what this means to you so takeaways of what this means to you so takeaways of what this means to you so another amount of nauseam review that I another amount of nauseam review that I another amount of nauseam review that I had in like my kind of lit review that I
27:00had in like my kind of lit review that I had in like my kind of lit review that I did for this this podcast here today did for this this podcast here today did for this this podcast here today when uh reviewing all this for here it when uh reviewing all this for here it when uh reviewing all this for here it was looking at people who do strength was looking at people who do strength was looking at people who do strength and condition concurrently like we're and condition concurrently like we're and condition concurrently like we're thinking like you know athletes who are thinking like you know athletes who are thinking like you know athletes who are doing mixed modality training um within doing mixed modality training um within doing mixed modality training um within their same training program so they're their same training program so they're their same training program so they're doing like skill work and conditioning doing like skill work and conditioning doing like skill work and conditioning and their resistance training and they and their resistance training and they and their resistance training and they found overall that these athletes who found overall that these athletes who found overall that these athletes who engage in cold water immersion engage in cold water immersion engage in cold water immersion um alongside their training they don't um alongside their training they don't um alongside their training they don't have negative impacts on strength or have negative impacts on strength or have negative impacts on strength or hypertrophy and there's only four hypertrophy and there's only four hypertrophy and there's only four studies here and they're mostly like MMA studies here and they're mostly like MMA studies here and they're mostly like MMA type Fighters things like that more of type Fighters things like that more of type Fighters things like that more of that mixed martial arts type modes of that mixed martial arts type modes of that mixed martial arts type modes of sports sports sports um but the important takeaway there that um but the important takeaway there that um but the important takeaway there that I think is important to this whole I think is important to this whole I think is important to this whole takeaway message is that they didn't takeaway message is that they didn't takeaway message is that they didn't find those negative effects of find those negative effects of find those negative effects of resistance training and or Thor um their resistance training and or Thor um their resistance training and or Thor um their hypertrophy but they were typically hypertrophy but they were typically hypertrophy but they were typically pretty much only doing cold water pretty much only doing cold water pretty much only doing cold water immersion and following either skill immersion and following either skill immersion and following either skill training or their cardiovascular training or their cardiovascular training or their cardiovascular training so that might be one of the training so that might be one of the training so that might be one of the reasons why we didn't see negative reasons why we didn't see negative reasons why we didn't see negative effect in that group of studies is effect in that group of studies is effect in that group of studies is because it was spaced away from the because it was spaced away from the because it was spaced away from the resistance training and it was placed
28:00resistance training and it was placed resistance training and it was placed after skill work or aerobic training so after skill work or aerobic training so after skill work or aerobic training so all of this to say the main takeaways all of this to say the main takeaways all of this to say the main takeaways that I want you to come home from this that I want you to come home from this that I want you to come home from this podcast is that one Alyssa is going to podcast is that one Alyssa is going to podcast is that one Alyssa is going to make fun of people who could do cold make fun of people who could do cold make fun of people who could do cold exposure because they act silly you're a exposure because they act silly you're a exposure because they act silly you're a bunch of silly gooses that's what you bunch of silly gooses that's what you bunch of silly gooses that's what you are but other than that if you enjoy it are but other than that if you enjoy it are but other than that if you enjoy it it's fine if you want to do it I poke it's fine if you want to do it I poke it's fine if you want to do it I poke fun you're an adult you're human do fun you're an adult you're human do fun you're an adult you're human do whatever you want whatever you want whatever you want um but if you are going to do it whether um but if you are going to do it whether um but if you are going to do it whether it's you know you feel like it benefits it's you know you feel like it benefits it's you know you feel like it benefits your mental health or you want to do your mental health or you want to do your mental health or you want to do something hard or you want to challenge something hard or you want to challenge something hard or you want to challenge or you know you just you want to jump on or you know you just you want to jump on or you know you just you want to jump on the bandwagon and do the trend you need the bandwagon and do the trend you need the bandwagon and do the trend you need to be very selective about when you're to be very selective about when you're to be very selective about when you're incorporating it how you're incorporating it how you're incorporating it how you're incorporating it and now again I know a incorporating it and now again I know a incorporating it and now again I know a lot of people are doing cold showers lot of people are doing cold showers lot of people are doing cold showers versus cold plunges versus shorter versus cold plunges versus shorter versus cold plunges versus shorter versus longer duration and I can't you versus longer duration and I can't you versus longer duration and I can't you know speak to every single individual know speak to every single individual know speak to every single individual protocol that you might be following but protocol that you might be following but protocol that you might be following but the best advice that I can give you the best advice that I can give you the best advice that I can give you based off the literature we have is that based off the literature we have is that based off the literature we have is that one it probably is going to have a one it probably is going to have a one it probably is going to have a negative detrimental effect on muscle negative detrimental effect on muscle negative detrimental effect on muscle hypertrophy and potentially strength so hypertrophy and potentially strength so hypertrophy and potentially strength so I really would encourage you if you are I really would encourage you if you are I really would encourage you if you are in a very strength focused like if in a very strength focused like if in a very strength focused like if you're in a bulking phase and an you're in a bulking phase and an you're in a bulking phase and an off-season lifting phase if you're you off-season lifting phase if you're you off-season lifting phase if you're you know trying to gain muscle all those
29:00know trying to gain muscle all those know trying to gain muscle all those things to maybe reduce or remove the things to maybe reduce or remove the things to maybe reduce or remove the cold exposure during that period of time cold exposure during that period of time cold exposure during that period of time really let your body recover from those really let your body recover from those really let your body recover from those things make sure you are eating enough things make sure you are eating enough things make sure you are eating enough nutrients you know manage your volume so nutrients you know manage your volume so nutrients you know manage your volume so you're not having this terrible immune you're not having this terrible immune you're not having this terrible immune response or inflammatory response like response or inflammatory response like response or inflammatory response like you know your volume should be you know your volume should be you know your volume should be recoverable in whatever you're doing but recoverable in whatever you're doing but recoverable in whatever you're doing but if you have muscle strength and if you have muscle strength and if you have muscle strength and hypertrophy goals you really want to hypertrophy goals you really want to hypertrophy goals you really want to make sure that you're you're spacing make sure that you're you're spacing make sure that you're you're spacing that out that out that out um or you're removing it during those um or you're removing it during those um or you're removing it during those times or that's more of a serious Focus times or that's more of a serious Focus times or that's more of a serious Focus or goal for you and then otherwise or goal for you and then otherwise or goal for you and then otherwise during other periods of time like if you during other periods of time like if you during other periods of time like if you have intense periods of competition or have intense periods of competition or have intense periods of competition or racing or events that you're doing you racing or events that you're doing you racing or events that you're doing you might use it as a tool strategically might use it as a tool strategically might use it as a tool strategically following those you have enhanced following those you have enhanced following those you have enhanced recovery because you don't care about recovery because you don't care about recovery because you don't care about long-term effects long-term effects long-term effects um I'm thinking about people who are um I'm thinking about people who are um I'm thinking about people who are doing their recreational you know doing their recreational you know doing their recreational you know CrossFit competitions or having like CrossFit competitions or having like CrossFit competitions or having like back-to-back Ultras or those race days back-to-back Ultras or those race days back-to-back Ultras or those race days that are back to back to back or that are back to back to back or that are back to back to back or whatever it is but generally you're whatever it is but generally you're whatever it is but generally you're probably not going to utilize that as probably not going to utilize that as probably not going to utilize that as much much much um unless it is something where like you um unless it is something where like you um unless it is something where like you do feel pretty wrecked after something do feel pretty wrecked after something do feel pretty wrecked after something and you don't really care about gaining and you don't really care about gaining and you don't really care about gaining benefit from it like I could see me
30:00benefit from it like I could see me benefit from it like I could see me using this after like a a big long Ultra using this after like a a big long Ultra using this after like a a big long Ultra where I'm not worried about me getting where I'm not worried about me getting where I'm not worried about me getting benefit from that training I'm worried benefit from that training I'm worried benefit from that training I'm worried about just like you know recovering from about just like you know recovering from about just like you know recovering from the event altogether so my last little the event altogether so my last little the event altogether so my last little piece of advice is that if you are going piece of advice is that if you are going piece of advice is that if you are going to use it in a mixed training program to use it in a mixed training program to use it in a mixed training program where you are you know resistance where you are you know resistance where you are you know resistance training and you do care about your training and you do care about your training and you do care about your muscle hypertrophy but you do want to muscle hypertrophy but you do want to muscle hypertrophy but you do want to engage in cold water immersion to some engage in cold water immersion to some engage in cold water immersion to some degree I would recommend doing it either degree I would recommend doing it either degree I would recommend doing it either following aerobic training sessions on following aerobic training sessions on following aerobic training sessions on rest days on days that you do your rest days on days that you do your rest days on days that you do your cardio days that you maybe only do skill cardio days that you maybe only do skill cardio days that you maybe only do skill work that isn't like specifically work that isn't like specifically work that isn't like specifically related to you know resistance training related to you know resistance training related to you know resistance training to gain muscle or gain strength and to gain muscle or gain strength and to gain muscle or gain strength and spacing that out across the week and spacing that out across the week and spacing that out across the week and trying to keep it as far away as you can trying to keep it as far away as you can trying to keep it as far away as you can from your specific resistance training from your specific resistance training from your specific resistance training sessions so it's not that you have to sessions so it's not that you have to sessions so it's not that you have to stop at all to get together but we stop at all to get together but we stop at all to get together but we really want to be selective and really want to be selective and really want to be selective and intentional and careful about how we are intentional and careful about how we are intentional and careful about how we are using these things and again you are using these things and again you are using these things and again you are adults who are free to do whatever you adults who are free to do whatever you adults who are free to do whatever you like if you want to take a cold water like if you want to take a cold water like if you want to take a cold water water dunk every single day even with water dunk every single day even with water dunk every single day even with your resistance training and your your resistance training and your your resistance training and your lifting and all that you're doing that's lifting and all that you're doing that's lifting and all that you're doing that's fine and it it doesn't appear to reduce
31:00fine and it it doesn't appear to reduce fine and it it doesn't appear to reduce your muscles so it doesn't look like your muscles so it doesn't look like your muscles so it doesn't look like it's like breaking down muscle or it's it's like breaking down muscle or it's it's like breaking down muscle or it's going to cause you to lose it but it going to cause you to lose it but it going to cause you to lose it but it might just slow or blunt or minimize the might just slow or blunt or minimize the might just slow or blunt or minimize the same gains that you would have gotten same gains that you would have gotten same gains that you would have gotten from the same training session or from the same training session or from the same training session or volumes or phase or whatever it is than volumes or phase or whatever it is than volumes or phase or whatever it is than you would have if you weren't doing it you would have if you weren't doing it you would have if you weren't doing it whatsoever so keeping that in mind that whatsoever so keeping that in mind that whatsoever so keeping that in mind that is the best way so to summarize this all is the best way so to summarize this all is the best way so to summarize this all up today for you and a few key takeaway up today for you and a few key takeaway up today for you and a few key takeaway points is that one cold water immersion points is that one cold water immersion points is that one cold water immersion of about 10 to 15 minutes uh five to you of about 10 to 15 minutes uh five to you of about 10 to 15 minutes uh five to you know five ten fifteen minutes know five ten fifteen minutes know five ten fifteen minutes um upwards of about 10 to 15 degrees um upwards of about 10 to 15 degrees um upwards of about 10 to 15 degrees Celsius does improve post exercise Celsius does improve post exercise Celsius does improve post exercise muscle soreness and Recovery metrics but muscle soreness and Recovery metrics but muscle soreness and Recovery metrics but the reason that it does that is because the reason that it does that is because the reason that it does that is because it Blends some of the responses that we it Blends some of the responses that we it Blends some of the responses that we have that elicit long-term adaptations have that elicit long-term adaptations have that elicit long-term adaptations so we want to be careful about when we so we want to be careful about when we so we want to be careful about when we use that and make sure we're using it use that and make sure we're using it use that and make sure we're using it strategically cold water immersion strategically cold water immersion strategically cold water immersion doesn't appear to negatively impact doesn't appear to negatively impact doesn't appear to negatively impact aerobic training responses if it may aerobic training responses if it may aerobic training responses if it may have some positive benefit but if have some positive benefit but if have some positive benefit but if anything right now it's small and not anything right now it's small and not anything right now it's small and not going to be as meaningful and going to be as meaningful and going to be as meaningful and significant as just doing good training
32:00significant as just doing good training significant as just doing good training programs there might be a slight Edge or programs there might be a slight Edge or programs there might be a slight Edge or benefit for those who are really dialed benefit for those who are really dialed benefit for those who are really dialed in it might be something worth in it might be something worth in it might be something worth considering if they really you know feel considering if they really you know feel considering if they really you know feel like that might give them the extra one like that might give them the extra one like that might give them the extra one percent but otherwise it doesn't seem to percent but otherwise it doesn't seem to percent but otherwise it doesn't seem to negatively impact that so it might not negatively impact that so it might not negatively impact that so it might not be harmful to do it following that type be harmful to do it following that type be harmful to do it following that type of training or on the same days as that of training or on the same days as that of training or on the same days as that type of training when we're talking type of training when we're talking type of training when we're talking about our hypertrophy strength and about our hypertrophy strength and about our hypertrophy strength and resistance training based goals we resistance training based goals we resistance training based goals we really want to try to either reduce really want to try to either reduce really want to try to either reduce remove or avoid doing cold water remove or avoid doing cold water remove or avoid doing cold water immersion directly after or like on the immersion directly after or like on the immersion directly after or like on the same day as these training sessions and same day as these training sessions and same day as these training sessions and or maybe even the day after just or maybe even the day after just or maybe even the day after just depending because there was a few days depending because there was a few days depending because there was a few days after you know your training that you after you know your training that you after you know your training that you have this response we kind of want to have this response we kind of want to have this response we kind of want to reduce it and or keep it as far away as reduce it and or keep it as far away as reduce it and or keep it as far away as possible from these training sessions so possible from these training sessions so possible from these training sessions so it's not impairing the progress that it's not impairing the progress that it's not impairing the progress that we're trying to make there in the gym as we're trying to make there in the gym as we're trying to make there in the gym as always when it comes to recovery and or always when it comes to recovery and or always when it comes to recovery and or longer adaptations and progress none of longer adaptations and progress none of longer adaptations and progress none of that matters if we're not maintaining that matters if we're not maintaining that matters if we're not maintaining our rocks you know your your big rocks our rocks you know your your big rocks our rocks you know your your big rocks the basics right so we think of like the basics right so we think of like the basics right so we think of like cold water exposure and all of this is cold water exposure and all of this is cold water exposure and all of this is like really hot topic nowadays but it it
33:00like really hot topic nowadays but it it like really hot topic nowadays but it it doesn't replace what a good night's doesn't replace what a good night's doesn't replace what a good night's sleep does what adequate protein intake sleep does what adequate protein intake sleep does what adequate protein intake and carbohydrates to fuel and sustain and carbohydrates to fuel and sustain and carbohydrates to fuel and sustain recovery for the activity that you're recovery for the activity that you're recovery for the activity that you're doing does as well as just you know good doing does as well as just you know good doing does as well as just you know good training in general managing that volume training in general managing that volume training in general managing that volume on a recovery standpoint but also being on a recovery standpoint but also being on a recovery standpoint but also being aerobically trained if you are engaging aerobically trained if you are engaging aerobically trained if you are engaging in resistance training and how that in resistance training and how that in resistance training and how that allows you to honestly recover better in allows you to honestly recover better in allows you to honestly recover better in your workouts and improves a lot of your workouts and improves a lot of your workouts and improves a lot of these metrics that we're seeing that we these metrics that we're seeing that we these metrics that we're seeing that we do get benefits from cold water do get benefits from cold water do get benefits from cold water immersion so I you know I joke that I'm immersion so I you know I joke that I'm immersion so I you know I joke that I'm like why are people doing cold water like why are people doing cold water like why are people doing cold water the exposure when you could just do the exposure when you could just do the exposure when you could just do cardio right but there is some Merit to cardio right but there is some Merit to cardio right but there is some Merit to that and there is a lot of benefits to that and there is a lot of benefits to that and there is a lot of benefits to it so it does tie back into my bias of it so it does tie back into my bias of it so it does tie back into my bias of everybody should do more cardio but everybody should do more cardio but everybody should do more cardio but that's kind of my takeaway there is like that's kind of my takeaway there is like that's kind of my takeaway there is like don't forget your Basics right if there don't forget your Basics right if there don't forget your Basics right if there are some benefits or the utility of it are some benefits or the utility of it are some benefits or the utility of it in certain situations that's totally in certain situations that's totally in certain situations that's totally fine if you want to use it but if you're fine if you want to use it but if you're fine if you want to use it but if you're going to do it use it strategically and going to do it use it strategically and going to do it use it strategically and intelligently and if you hate doing cold intelligently and if you hate doing cold intelligently and if you hate doing cold water immersion you think you're getting water immersion you think you're getting water immersion you think you're getting some magical benefit from it in your some magical benefit from it in your some magical benefit from it in your training that we discussed today that training that we discussed today that training that we discussed today that you're not then you don't need to do it you're not then you don't need to do it you're not then you don't need to do it right but if you do love it there's ways
34:00right but if you do love it there's ways right but if you do love it there's ways that we can include it in our training that we can include it in our training that we can include it in our training programs in a more intelligent and programs in a more intelligent and programs in a more intelligent and strategic way so it's not impairing our strategic way so it's not impairing our strategic way so it's not impairing our progress so I hope this was all progress so I hope this was all progress so I hope this was all beneficial to you all I hope you learned beneficial to you all I hope you learned beneficial to you all I hope you learned something I hope you feel like maybe something I hope you feel like maybe something I hope you feel like maybe there's more clarity on this and I hope there's more clarity on this and I hope there's more clarity on this and I hope you feel like I debunk something with you feel like I debunk something with you feel like I debunk something with all making people feel bad about their all making people feel bad about their all making people feel bad about their life choices I tried really hard on life choices I tried really hard on life choices I tried really hard on doing that today so again doing that today so again doing that today so again I personally do not engage in cold water I personally do not engage in cold water I personally do not engage in cold water exposure or immersion for me the exposure or immersion for me the exposure or immersion for me the benefits for what it means to do just benefits for what it means to do just benefits for what it means to do just don't make sense for me at this time don't make sense for me at this time don't make sense for me at this time um but I have in the past as an athlean um but I have in the past as an athlean um but I have in the past as an athlean I've done it I did I did it you know I've done it I did I did it you know I've done it I did I did it you know during lacrosse season in college and or during lacrosse season in college and or during lacrosse season in college and or I've done it after you know really hard I've done it after you know really hard I've done it after you know really hard training things where I just wanted to training things where I just wanted to training things where I just wanted to recover and I wasn't worried about the recover and I wasn't worried about the recover and I wasn't worried about the long-term adaptation like I've done the long-term adaptation like I've done the long-term adaptation like I've done the whole ice bath thing and so you know whole ice bath thing and so you know whole ice bath thing and so you know I've been there done that got the trophy I've been there done that got the trophy I've been there done that got the trophy and I don't feel right now the benefits and I don't feel right now the benefits and I don't feel right now the benefits of it and or even some of the early of it and or even some of the early of it and or even some of the early stuff really you know is important for stuff really you know is important for stuff really you know is important for me at this time but it might be me at this time but it might be me at this time but it might be important for you or it might be important for you or it might be important for you or it might be something that makes you feel good or something that makes you feel good or something that makes you feel good or you might just be a way for you to do you might just be a way for you to do you might just be a way for you to do something hard and that's fine to do you something hard and that's fine to do you something hard and that's fine to do you know we all do I do plenty of other hard
35:00know we all do I do plenty of other hard know we all do I do plenty of other hard things in my day-to-day life that might things in my day-to-day life that might things in my day-to-day life that might be your thing but if we're going to use be your thing but if we're going to use be your thing but if we're going to use it we want to make sure it makes sense it we want to make sure it makes sense it we want to make sure it makes sense for their training our goals and our for their training our goals and our for their training our goals and our physiology so I hope you gained physiology so I hope you gained physiology so I hope you gained something from this podcast here today something from this podcast here today something from this podcast here today if you learned something new I'd love to if you learned something new I'd love to if you learned something new I'd love to hear it in the comments on YouTube if hear it in the comments on YouTube if hear it in the comments on YouTube if you're watching this over on the tube you're watching this over on the tube you're watching this over on the tube otherwise you know if you share this otherwise you know if you share this otherwise you know if you share this podcast tag me let me know if you gain podcast tag me let me know if you gain podcast tag me let me know if you gain something from it let me know you know something from it let me know you know something from it let me know you know tag me on Instagram slide me a DM let me tag me on Instagram slide me a DM let me tag me on Instagram slide me a DM let me know if this helped you a little bit and know if this helped you a little bit and know if this helped you a little bit and or added some clarity to a very messy or added some clarity to a very messy or added some clarity to a very messy and complex situation and so don't let and complex situation and so don't let and complex situation and so don't let the trends kill your gains my friends the trends kill your gains my friends the trends kill your gains my friends and tell them dockless sent you all and tell them dockless sent you all and tell them dockless sent you all right I will catch you all on the next right I will catch you all on the next right I will catch you all on the next episode of the messy middle podcast or episode of the messy middle podcast or episode of the messy middle podcast or my next YouTube video again don't forget my next YouTube video again don't forget my next YouTube video again don't forget to hit subscribe and we'll catch you on to hit subscribe and we'll catch you on to hit subscribe and we'll catch you on the next episode have a great day guys