Harnessing the Power of Cold and Heat Therapy for Longevity - Full Transcript

00:00do you feel like cold therapy allows you do you feel like cold therapy allows you to heal your body but also allows you to to heal your body but also allows you to to heal your body but also allows you to heal your mind yeah definitely yeah heal your mind yeah definitely yeah heal your mind yeah definitely yeah really yeah and I mean this is not my really yeah and I mean this is not my really yeah and I mean this is not my the way it's healing the the mind is not the way it's healing the the mind is not the way it's healing the the mind is not part of my own research but this is what part of my own research but this is what part of my own research but this is what I talked about in the beginning the I talked about in the beginning the I talked about in the beginning the connection between these two the the connection between these two the the connection between these two the the body and the brain is really not that body and the brain is really not that body and the brain is really not that it's not divid so I figured out that if it's not divid so I figured out that if it's not divid so I figured out that if I was studying this metabolism I needed I was studying this metabolism I needed I was studying this metabolism I needed to understand the rest and I needed to to understand the rest and I needed to to understand the rest and I needed to understand how the brain is connected understand how the brain is connected understand how the brain is connected also to the brown fat because it is it's also to the brown fat because it is it's also to the brown fat because it is it's just it's activated by your central just it's activated by your central just it's activated by your central nervous system so it's actually the you nervous system so it's actually the you nervous system so it's actually the you can say there something in between right can say there something in between right can say there something in between right so even though I studied metabolism I so even though I studied metabolism I so even though I studied metabolism I also studied the brain because I had to also studied the brain because I had to also studied the brain because I had to understand how is the body affected in understand how is the body affected in understand how is the body affected in this cold water and the brain is this cold water and the brain is this cold water and the brain is affected and how you feel afterwards

01:00affected and how you feel afterwards affected and how you feel afterwards will be affected because of the will be affected because of the will be affected because of the chemistry that happens yeah just the chemistry that happens yeah just the chemistry that happens yeah just the body thinking you're about to die this body thinking you're about to die this body thinking you're about to die this is amazing so you're you're forcing is amazing so you're you're forcing is amazing so you're you're forcing gratitude in the body chemically you gratitude in the body chemically you gratitude in the body chemically you can't even control it you're just going can't even control it you're just going can't even control it you're just going to feel better you're going to have more to feel better you're going to have more to feel better you're going to have more love more you know patience more love more you know patience more love more you know patience more gratitude the more consistent you do gratitude the more consistent you do gratitude the more consistent you do this I love this and I've definitely this I love this and I've definitely this I love this and I've definitely felt those effects myself I'm curious felt those effects myself I'm curious felt those effects myself I'm curious about heat therapy and you know we talk about heat therapy and you know we talk about heat therapy and you know we talk a little bit about ice therapy um but a little bit about ice therapy um but a little bit about ice therapy um but I'm curious about heat therapy I've got I'm curious about heat therapy I've got I'm curious about heat therapy I've got a sauna I finally got my first home this a sauna I finally got my first home this a sauna I finally got my first home this year oh you do so I never you know I had year oh you do so I never you know I had year oh you do so I never you know I had to go to the gym to use the sauna yeah to go to the gym to use the sauna yeah to go to the gym to use the sauna yeah so now I have a space that I can I have so now I have a space that I can I have so now I have a space that I can I have my own um and I have a a Swedish style my own um and I have a a Swedish style my own um and I have a a Swedish style sauna not an infrared sauna so first I sauna not an infrared sauna so first I sauna not an infrared sauna so first I want to ask is there a difference want to ask is there a difference want to ask is there a difference between types of between types of between types of saunas and then what are the main saunas and then what are the main saunas and then what are the main benefits that you've seen from studies benefits that you've seen from studies benefits that you've seen from studies on heat therapy as well great questions

02:00on heat therapy as well great questions on heat therapy as well great questions because I mean the way the heat is the because I mean the way the heat is the because I mean the way the heat is the way we receive the heat is going to way we receive the heat is going to way we receive the heat is going to determine what outcomes there will be of determine what outcomes there will be of determine what outcomes there will be of course yeah so if you do the traditional course yeah so if you do the traditional course yeah so if you do the traditional finish Sona then there will be some finish Sona then there will be some finish Sona then there will be some other outcomes then compared to all what other outcomes then compared to all what other outcomes then compared to all what we know of today um from the infared we know of today um from the infared we know of today um from the infared sonas so infared sonas um should also be sonas so infared sonas um should also be sonas so infared sonas um should also be divided into if it's near infrared divided into if it's near infrared divided into if it's near infrared middle or far infrared Z middle or far infrared Z middle or far infrared Z getting Advanced yeah so you can say getting Advanced yeah so you can say getting Advanced yeah so you can say that the near infrared sonas they that the near infrared sonas they that the near infrared sonas they penetrate um the heat U the body uh the penetrate um the heat U the body uh the penetrate um the heat U the body uh the skin H deeper but um is not getting your skin H deeper but um is not getting your skin H deeper but um is not getting your skin hot so that means that you you skin hot so that means that you you skin hot so that means that you you won't feel the heat but it it is working won't feel the heat but it it is working won't feel the heat but it it is working deeper in your tissue right so you have deeper in your tissue right so you have deeper in your tissue right so you have the middle that's something in between the middle that's something in between the middle that's something in between but the far infrared that makes your but the far infrared that makes your but the far infrared that makes your skin

03:00skin skin um heat up it's only around 40° C um I um heat up it's only around 40° C um I um heat up it's only around 40° C um I don't know in Fahrenheit sure no worries don't know in Fahrenheit sure no worries don't know in Fahrenheit sure no worries someone will figure it out fig out yeah someone will figure it out fig out yeah someone will figure it out fig out yeah um so it will make your skin uh feel um so it will make your skin uh feel um so it will make your skin uh feel warm but not too warm so it's a mild warm but not too warm so it's a mild warm but not too warm so it's a mild kind of a sauna but what the good thing kind of a sauna but what the good thing kind of a sauna but what the good thing is about that is it is going to affect is about that is it is going to affect is about that is it is going to affect your your um your blood vessels so your your um your blood vessels so your your um your blood vessels so meaning it will dilate your blood meaning it will dilate your blood meaning it will dilate your blood vessels and you will have that better vessels and you will have that better vessels and you will have that better blood flow to the skin and there is blood flow to the skin and there is blood flow to the skin and there is research showing that it increases the research showing that it increases the research showing that it increases the collagen and elast El elastin yep collagen and elast El elastin yep collagen and elast El elastin yep elasticity in the skin the collagen elasticity in the skin the collagen elasticity in the skin the collagen collagen exactly um and it will make the collagen exactly um and it will make the collagen exactly um and it will make the skin appear younger so this these skin appear younger so this these skin appear younger so this these Studies have shown this and also it Studies have shown this and also it Studies have shown this and also it works good on ecmia so there's studies works good on ecmia so there's studies works good on ecmia so there's studies on eczema eczema EA eczema it's just on eczema eczema EA eczema it's just on eczema eczema EA eczema it's just like sub yeah struggle too yeah all good

04:00like sub yeah struggle too yeah all good like sub yeah struggle too yeah all good so these studies on young boys so shows so these studies on young boys so shows so these studies on young boys so shows that they have um reduced symptoms or that they have um reduced symptoms or that they have um reduced symptoms or less um eczema no I did that was great e less um eczema no I did that was great e less um eczema no I did that was great e good um and um and redness so that means good um and um and redness so that means good um and um and redness so that means that it actually is good for wound uh that it actually is good for wound uh that it actually is good for wound uh wound healing so there is studies wound healing so there is studies wound healing so there is studies showing that this infrared sonas are showing that this infrared sonas are showing that this infrared sonas are great too I would say that if you are great too I would say that if you are great too I would say that if you are not very keen on the very hot SAA which not very keen on the very hot SAA which not very keen on the very hot SAA which is the Finish style then I think that is the Finish style then I think that is the Finish style then I think that infrared SAA is great also because it's infrared SAA is great also because it's infrared SAA is great also because it's milder to your cardiovascular system milder to your cardiovascular system milder to your cardiovascular system it's less intense for the heart rate it's less intense for the heart rate it's less intense for the heart rate less intense yes exactly so if you if less intense yes exactly so if you if less intense yes exactly so if you if you don't want that very intense heat you don't want that very intense heat you don't want that very intense heat and sitting there sweating in your and and sitting there sweating in your and and sitting there sweating in your and sitting in your own sweat even then I sitting in your own sweat even then I sitting in your own sweat even then I think that infrared SAA is great you think that infrared SAA is great you think that infrared SAA is great you just sit there a little bit longer but just sit there a little bit longer but just sit there a little bit longer but you will also have some of the benefits you will also have some of the benefits you will also have some of the benefits on your cardiio musular system you also

05:00on your cardiio musular system you also on your cardiio musular system you also have the benefits on your skin uh or and have the benefits on your skin uh or and have the benefits on your skin uh or and and you also have the increase of and you also have the increase of and you also have the increase of um um what what I wanted to say nitric um um what what I wanted to say nitric um um what what I wanted to say nitric oxide that was one of them so that makes oxide that was one of them so that makes oxide that was one of them so that makes your um blood vessels more um elastic your um blood vessels more um elastic your um blood vessels more um elastic because the endothelial cells will because the endothelial cells will because the endothelial cells will increase so you will have a better increase so you will have a better increase so you will have a better contraction and dilation of your blood contraction and dilation of your blood contraction and dilation of your blood cells which will help your cells which will help your cells which will help your cardiovascular system as well so you cardiovascular system as well so you cardiovascular system as well so you will have some of the benefits as well will have some of the benefits as well will have some of the benefits as well on the infrared stu okay yeah but what's on the infrared stu okay yeah but what's on the infrared stu okay yeah but what's the the Finish or Swedish style I guess the the Finish or Swedish style I guess the the Finish or Swedish style I guess saunas what are the benefits of that you saunas what are the benefits of that you saunas what are the benefits of that you feel the the steam the heat you know feel the the steam the heat you know feel the the steam the heat you know yeah I I usually put mine up to like yeah I I usually put mine up to like yeah I I usually put mine up to like 200° fah yeah uh 198 to 200 which it 200° fah yeah uh 198 to 200 which it 200° fah yeah uh 198 to 200 which it gets hot right away you feel boom it's gets hot right away you feel boom it's gets hot right away you feel boom it's like an oven you know do you pour water like an oven you know do you pour water like an oven you know do you pour water and then I pour water on the rocks and and then I pour water on the rocks and and then I pour water on the rocks and then it's like oh it feels like another then it's like oh it feels like another then it's like oh it feels like another 20° every time and I try to go in there 20° every time and I try to go in there 20° every time and I try to go in there for about 20 to 30 30 minutes at a time

06:00for about 20 to 30 30 minutes at a time for about 20 to 30 30 minutes at a time and um what are the what are so what are and um what are the what are so what are and um what are the what are so what are the differences or the benefits of doing the differences or the benefits of doing the differences or the benefits of doing that style of Sonic yeah but it's a good that style of Sonic yeah but it's a good that style of Sonic yeah but it's a good rate it's a good it's a good timing I rate it's a good it's a good timing I rate it's a good it's a good timing I would say so if we there's more research would say so if we there's more research would say so if we there's more research on the Finish style compar to the infrar on the Finish style compar to the infrar on the Finish style compar to the infrar I would say um the on the infrared it's I would say um the on the infrared it's I would say um the on the infrared it's more on the skin thing and what I just more on the skin thing and what I just more on the skin thing and what I just talked about before but on the Finish talked about before but on the Finish talked about before but on the Finish style which is um which is hot rocks and style which is um which is hot rocks and style which is um which is hot rocks and and pouring water over the stones and and pouring water over the stones and and pouring water over the stones and steaming and stuff like that it's more steaming and stuff like that it's more steaming and stuff like that it's more hard on your cardiovascular system but hard on your cardiovascular system but hard on your cardiovascular system but definitely there is more research on definitely there is more research on definitely there is more research on that showing some really good outcomes that showing some really good outcomes that showing some really good outcomes and here I will refer to some um finish and here I will refer to some um finish and here I will refer to some um finish Sona studies where this cohort study Sona studies where this cohort study Sona studies where this cohort study where they have followed two to 3,000 where they have followed two to 3,000 where they have followed two to 3,000 Sona bathers in Finland starting from Sona bathers in Finland starting from Sona bathers in Finland starting from 1982 I think it was so they followed 1982 I think it was so they followed 1982 I think it was so they followed them for many years and in 2015 they them for many years and in 2015 they them for many years and in 2015 they published this amazing study where they published this amazing study where they published this amazing study where they looked at

07:00looked at looked at all these people who have done sonas how all these people who have done sonas how all these people who have done sonas how many how many times per week did they go many how many times per week did they go many how many times per week did they go into the sonas and they divided them into the sonas and they divided them into the sonas and they divided them into into groups of how much Sona so how into into groups of how much Sona so how into into groups of how much Sona so how many times per week and how many minutes many times per week and how many minutes many times per week and how many minutes per time and what they saw was that and per time and what they saw was that and per time and what they saw was that and the control group did it one time per the control group did it one time per the control group did it one time per week so I think that's amazing because a week so I think that's amazing because a week so I think that's amazing because a control group could be something totally control group could be something totally control group could be something totally different and you mean I mean we could different and you mean I mean we could different and you mean I mean we could almost not compare right but in this almost not compare right but in this almost not compare right but in this study I think it's great that they could study I think it's great that they could study I think it's great that they could did some so they were not completely did some so they were not completely did some so they were not completely other people's style the same phenotype other people's style the same phenotype other people's style the same phenotype as we say so and they did this for like as we say so and they did this for like as we say so and they did this for like 20 year study or something right it's 25 20 year study or something right it's 25 20 year study or something right it's 25 years 28 now I think it is yeah so it's years 28 now I think it is yeah so it's years 28 now I think it is yeah so it's long study long study so what they found long study long study so what they found long study long study so what they found in in in 2015 was that if you do sonas two to 2015 was that if you do sonas two to 2015 was that if you do sonas two to three times per week um H you will have three times per week um H you will have three times per week um H you will have a lower risk of cardiovascular diseases a lower risk of cardiovascular diseases a lower risk of cardiovascular diseases um of 27 % really yeah and if you do it

08:00um of 27 % really yeah and if you do it um of 27 % really yeah and if you do it seven times per week which is like one seven times per week which is like one seven times per week which is like one time every day yeah that's a lot but if time every day yeah that's a lot but if time every day yeah that's a lot but if you do that it's up to like 56 46 I you do that it's up to like 56 46 I you do that it's up to like 56 46 I think it was so it's a lot 46% decrease think it was so it's a lot 46% decrease think it was so it's a lot 46% decrease of decrease of cardiovascular diseases of decrease of cardiovascular diseases of decrease of cardiovascular diseases compared to those who were uh doing it compared to those who were uh doing it compared to those who were uh doing it one time per week really yeah but you one time per week really yeah but you one time per week really yeah but you also have to keep it within a certain also have to keep it within a certain also have to keep it within a certain time window the time window yeah I time window the time window yeah I time window the time window yeah I looked at that because it's like is looked at that because it's like is looked at that because it's like is there like a higher threshold for when there like a higher threshold for when there like a higher threshold for when it's not good for you anymore and it it's not good for you anymore and it it's not good for you anymore and it seems like at 30 minutes if you stay in seems like at 30 minutes if you stay in seems like at 30 minutes if you stay in there one session 30 minutes it plateaus there one session 30 minutes it plateaus there one session 30 minutes it plateaus out with the benefit so meaning that we out with the benefit so meaning that we out with the benefit so meaning that we did seen we seen an increase again in did seen we seen an increase again in did seen we seen an increase again in cardiovascular diseases so it means cardiovascular diseases so it means cardiovascular diseases so it means after that time yeah so hematic stress after that time yeah so hematic stress after that time yeah so hematic stress back to that so if you overdo the back to that so if you overdo the back to that so if you overdo the healthy kind of stress it becomes bad healthy kind of stress it becomes bad healthy kind of stress it becomes bad stress interesting because you overdo it stress interesting because you overdo it stress interesting because you overdo it and then the cells become um exhausted and then the cells become um exhausted and then the cells become um exhausted and they age faster so you want to give

09:00and they age faster so you want to give and they age faster so you want to give them that burst of like the healthy kind them that burst of like the healthy kind them that burst of like the healthy kind of stress shock them a bit with the cold of stress shock them a bit with the cold of stress shock them a bit with the cold or with the heat but don't overdo it or with the heat but don't overdo it or with the heat but don't overdo it because then it becomes more of the because then it becomes more of the because then it becomes more of the chronic one that we know about right chronic one that we know about right chronic one that we know about right stress yeah so no more than 30 minutes stress yeah so no more than 30 minutes stress yeah so no more than 30 minutes at a time no more than 30 what's the at a time no more than 30 what's the at a time no more than 30 what's the temperature range and can you do 30 temperature range and can you do 30 temperature range and can you do 30 minutes back to back in the same day minutes back to back in the same day minutes back to back in the same day like if you go hot cold hot you know like if you go hot cold hot you know like if you go hot cold hot you know what is what does that look like yeah so what is what does that look like yeah so what is what does that look like yeah so I think the lowest time there was like I think the lowest time there was like I think the lowest time there was like 10 minutes okay which is a good timing 10 minutes okay which is a good timing 10 minutes okay which is a good timing because if we look compare with my because if we look compare with my because if we look compare with my studies we saw that if you do 57 minutes studies we saw that if you do 57 minutes studies we saw that if you do 57 minutes per week so now I just jump from the per week so now I just jump from the per week so now I just jump from the finished Sona studies to your stud to my finished Sona studies to your stud to my finished Sona studies to your stud to my study 57 minutes total in total per week study 57 minutes total in total per week study 57 minutes total in total per week yeah per week divided on two to three yeah per week divided on two to three yeah per week divided on two to three days where you alternate between the co- days where you alternate between the co- days where you alternate between the co- punches and the sauna and if you divide punches and the sauna and if you divide punches and the sauna and if you divide those 30 uh 57 minutes out on these two

10:00those 30 uh 57 minutes out on these two those 30 uh 57 minutes out on these two to three days and only two sonas per day to three days and only two sonas per day to three days and only two sonas per day then that divides up to 10 to 14 minutes then that divides up to 10 to 14 minutes then that divides up to 10 to 14 minutes each session which if you then look at each session which if you then look at each session which if you then look at the sauna cohort study the window there the sauna cohort study the window there the sauna cohort study the window there for where we see the most benefits is for where we see the most benefits is for where we see the most benefits is actually around 10 to 20 minutes so it's actually around 10 to 20 minutes so it's actually around 10 to 20 minutes so it's like if you can keep it it seems that if like if you can keep it it seems that if like if you can keep it it seems that if you can keep it within this time window you can keep it within this time window you can keep it within this time window you should be doing healthy kind of you should be doing healthy kind of you should be doing healthy kind of stress to your body but overdoing it is stress to your body but overdoing it is stress to your body but overdoing it is not good if you stay longer than that not good if you stay longer than that not good if you stay longer than that how much total time in one day should how much total time in one day should how much total time in one day should someone do in the in the heat like if someone do in the in the heat like if someone do in the in the heat like if you wanted to do multiple rounds yeah you wanted to do multiple rounds yeah you wanted to do multiple rounds yeah how much what's the maximum if you got how much what's the maximum if you got how much what's the maximum if you got out after 20 30 minutes could you go out after 20 30 minutes could you go out after 20 30 minutes could you go back in later or is it too much you back in later or is it too much you back in later or is it too much you think it depends on how many times you think it depends on how many times you think it depends on how many times you want to go so uh 37 minutes per week you want to go so uh 37 minutes per week you want to go so uh 37 minutes per week you can divide that out so how does minutes can divide that out so how does minutes can divide that out so how does minutes 57 minutes yeah so if you divide that 57 minutes yeah so if you divide that 57 minutes yeah so if you divide that out you can do it as it fits you of

11:00out you can do it as it fits you of out you can do it as it fits you of course but maybe not over o go over the course but maybe not over o go over the course but maybe not over o go over the 30 minutes I Ser saying yeah so you can 30 minutes I Ser saying yeah so you can 30 minutes I Ser saying yeah so you can play with this a little bit if you look play with this a little bit if you look play with this a little bit if you look at D study and you compare this but at D study and you compare this but at D study and you compare this but doing 10 to 15 minutes should be doing 10 to 15 minutes should be doing 10 to 15 minutes should be feasible and should be enough per feasible and should be enough per feasible and should be enough per session so if you do that you can do session so if you do that you can do session so if you do that you can do that two times on in one day and that that two times on in one day and that that two times on in one day and that adds up to 30 minutes or something now adds up to 30 minutes or something now adds up to 30 minutes or something now what's the benefit of doing hot therapy what's the benefit of doing hot therapy what's the benefit of doing hot therapy and cold therapy at the same time I mean and cold therapy at the same time I mean and cold therapy at the same time I mean Al in the same day alternating yeah yeah Al in the same day alternating yeah yeah Al in the same day alternating yeah yeah the benefits of that yeah are there the benefits of that yeah are there the benefits of that yeah are there benefits is that not a good thing to do benefits is that not a good thing to do benefits is that not a good thing to do is it better to do cold and hot at the is it better to do cold and hot at the is it better to do cold and hot at the same day alternating yeah so the same day alternating yeah so the same day alternating yeah so the alternating thing is what I studied in alternating thing is what I studied in alternating thing is what I studied in my uh study so that's actually based on my uh study so that's actually based on my uh study so that's actually based on plunging going into the cold water then plunging going into the cold water then plunging going into the cold water then you go into the sauna cold water sauna you go into the sauna cold water sauna you go into the sauna cold water sauna cold and cold water and then you end on cold and cold water and then you end on cold and cold water and then you end on the cold water that's what I recommend the cold water that's what I recommend the cold water that's what I recommend should we always to end on the cold yeah

12:00should we always to end on the cold yeah should we always to end on the cold yeah I think so why is that what are the I think so why is that what are the I think so why is that what are the benefits of ending in the cold well if benefits of ending in the cold well if benefits of ending in the cold well if you end on the cold then you activate you end on the cold then you activate you end on the cold then you activate your metabolism once again right oh man your metabolism once again right oh man your metabolism once again right oh man it's it's always more painful you just it's it's always more painful you just it's it's always more painful you just want to be warm and just be like all want to be warm and just be like all want to be warm and just be like all right I'm done you know yeah yeah I right I'm done you know yeah yeah I right I'm done you know yeah yeah I understand I understand and and I must understand I understand and and I must understand I understand and and I must say that the only reason why I did this say that the only reason why I did this say that the only reason why I did this myself and practiced this is because I myself and practiced this is because I myself and practiced this is because I didn't have access to a Sona so I went didn't have access to a Sona so I went didn't have access to a Sona so I went to the Open Sea in rain and the snow and to the Open Sea in rain and the snow and to the Open Sea in rain and the snow and went for a winter swim and in the went for a winter swim and in the went for a winter swim and in the beginning I didn't have a Sona so I beginning I didn't have a Sona so I beginning I didn't have a Sona so I couldn't really try this out myself but couldn't really try this out myself but couldn't really try this out myself but what I realized was that I had to go up what I realized was that I had to go up what I realized was that I had to go up and walk home and that was cold but and walk home and that was cold but and walk home and that was cold but eventually when I tried this a few times eventually when I tried this a few times eventually when I tried this a few times I started to realize that I warmed up I started to realize that I warmed up I started to realize that I warmed up quick quicker but also that I felt like quick quicker but also that I felt like quick quicker but also that I felt like have done a workout and then I started have done a workout and then I started have done a workout and then I started to figure out well this must be my to figure out well this must be my to figure out well this must be my metabolism still going on and it it it metabolism still going on and it it it metabolism still going on and it it it seems that burning burning just burning

13:00seems that burning burning just burning seems that burning burning just burning and it lasts for these 48 Hours and it lasts for these 48 Hours and it lasts for these 48 Hours afterwards so you have this after burn afterwards so you have this after burn afterwards so you have this after burn you can almost say is after exercise so you can almost say is after exercise so you can almost say is after exercise so if you Ender on the cold you force your if you Ender on the cold you force your if you Ender on the cold you force your body to heat up naturally and if it body to heat up naturally and if it body to heat up naturally and if it heats up naturally you activate the heats up naturally you activate the heats up naturally you activate the brown fat for hours afterwards because brown fat for hours afterwards because brown fat for hours afterwards because your the body is trying to like heat up your the body is trying to like heat up your the body is trying to like heat up the the temp crank up the temperature the the temp crank up the temperature the the temp crank up the temperature again but it takes energy to do that and again but it takes energy to do that and again but it takes energy to do that and doing so it takes glucose and fat from doing so it takes glucose and fat from doing so it takes glucose and fat from your bloodstream it has to and the your bloodstream it has to and the your bloodstream it has to and the muscles are even helping to do that so muscles are even helping to do that so muscles are even helping to do that so if you shiver a little bit that's okay if you shiver a little bit that's okay if you shiver a little bit that's okay and it's good because you burn off and it's good because you burn off and it's good because you burn off calories so if if someone watching or calories so if if someone watching or calories so if if someone watching or listening said you know what I want to listening said you know what I want to listening said you know what I want to be the best student I can be I want to be the best student I can be I want to be the best student I can be I want to be uh you know Susanna tell me exactly be uh you know Susanna tell me exactly be uh you know Susanna tell me exactly what I should be doing for the next 6 what I should be doing for the next 6 what I should be doing for the next 6 months of my life if I can fully months of my life if I can fully months of my life if I can fully optimize heat and cold therapy if I've optimize heat and cold therapy if I've optimize heat and cold therapy if I've got access to this you know I can find got access to this you know I can find got access to this you know I can find the gym that's got the plunge and the the gym that's got the plunge and the the gym that's got the plunge and the soner I've got one what is the soner I've got one what is the soner I've got one what is the perfect protocol for heat and cold

14:00perfect protocol for heat and cold perfect protocol for heat and cold therapy to optimize my metabolism to therapy to optimize my metabolism to therapy to optimize my metabolism to burn fat to reduce my risk of disease to burn fat to reduce my risk of disease to burn fat to reduce my risk of disease to live longer to feel better what is that live longer to feel better what is that live longer to feel better what is that perfect protocol how many times a day or perfect protocol how many times a day or perfect protocol how many times a day or week should I be doing all this how what week should I be doing all this how what week should I be doing all this how what should I start with how long and how should I start with how long and how should I start with how long and how should I finish yeah it's a really good should I finish yeah it's a really good should I finish yeah it's a really good question and I would love to like say question and I would love to like say question and I would love to like say this is the perfect protocol but I don't this is the perfect protocol but I don't this is the perfect protocol but I don't think we can actually say that there is think we can actually say that there is think we can actually say that there is one maybe not at the moment but we can one maybe not at the moment but we can one maybe not at the moment but we can say that we have some guidelines here say that we have some guidelines here say that we have some guidelines here okay and and I think it should be okay and and I think it should be okay and and I think it should be individualized okay depending on who you individualized okay depending on who you individualized okay depending on who you are how is your nervous system do you are how is your nervous system do you are how is your nervous system do you have anxiety do you have any other have anxiety do you have any other have anxiety do you have any other diseases that affect you do you have diseases that affect you do you have diseases that affect you do you have depression do you have there are so many depression do you have there are so many depression do you have there are so many things that I think also determines things that I think also determines things that I think also determines should you do this uh this much or this should you do this uh this much or this should you do this uh this much or this how should you even start this but I how should you even start this but I how should you even start this but I think a guideline could be 11 minutes of think a guideline could be 11 minutes of

15:00think a guideline could be 11 minutes of cold per week and 57 minutes of heat per cold per week and 57 minutes of heat per cold per week and 57 minutes of heat per week divided on two to 3 days it could week divided on two to 3 days it could week divided on two to 3 days it could be a protocol that you could go for or be a protocol that you could go for or be a protocol that you could go for or aim for and ending on the Cod is maybe aim for and ending on the Cod is maybe aim for and ending on the Cod is maybe also Advanced so maybe wait with that or also Advanced so maybe wait with that or also Advanced so maybe wait with that or start with it if you feel that you can start with it if you feel that you can start with it if you feel that you can so it really depends on who you are I so it really depends on who you are I so it really depends on who you are I would say but it's a guide you could go would say but it's a guide you could go would say but it's a guide you could go for it that sure sure and is there if for it that sure sure and is there if for it that sure sure and is there if there was someone that was like you know there was someone that was like you know there was someone that was like you know what they're already in great shape they what they're already in great shape they what they're already in great shape they want to push the the bound Aries per se want to push the the bound Aries per se want to push the the bound Aries per se without going over the without going over the without going over the boundaries um what would you prescribe boundaries um what would you prescribe boundaries um what would you prescribe to them as something to try obviously to them as something to try obviously to them as something to try obviously it's all individual and they need to it's all individual and they need to it's all individual and they need to test it but can they go over 11 minutes test it but can they go over 11 minutes test it but can they go over 11 minutes of cold therapy a week and over the 57 of cold therapy a week and over the 57 of cold therapy a week and over the 57 minutes or we just say try not to go minutes or we just say try not to go minutes or we just say try not to go over that even if you have perfect over that even if you have perfect over that even if you have perfect health you know great biomarkers and all health you know great biomarkers and all health you know great biomarkers and all that stuff yeah I love that you ask me that stuff yeah I love that you ask me that stuff yeah I love that you ask me this question because it's also about this question because it's also about this question because it's also about how can you both how can you optimize how can you both how can you optimize how can you both how can you optimize your health but also is the there any your health but also is the there any your health but also is the there any extra benefits of doing so but do we

16:00extra benefits of doing so but do we extra benefits of doing so but do we even know that maybe we don't we don't even know that maybe we don't we don't even know that maybe we don't we don't we don't know if above 11 minutes is we don't know if above 11 minutes is we don't know if above 11 minutes is beneficial for you maybe it it's beneficial for you maybe it it's beneficial for you maybe it it's actually where we see the benefits actually where we see the benefits actually where we see the benefits talking about the hematic stress before talking about the hematic stress before talking about the hematic stress before so we have like this window we do see so we have like this window we do see so we have like this window we do see that for heat so it's very possible we that for heat so it's very possible we that for heat so it's very possible we would also see that for cold um and the would also see that for cold um and the would also see that for cold um and the alternation between the cold and the alternation between the cold and the alternation between the cold and the heat so if we want that perfect window heat so if we want that perfect window heat so if we want that perfect window we would need more research I would say we would need more research I would say we would need more research I would say but we could aim for the 11 minutes per but we could aim for the 11 minutes per but we could aim for the 11 minutes per week if you do 12 you will be fine I'm week if you do 12 you will be fine I'm week if you do 12 you will be fine I'm pretty sure it's not like that it's just pretty sure it's not like that it's just pretty sure it's not like that it's just a magic number 11 just in in the paper a magic number 11 just in in the paper a magic number 11 just in in the paper um but um you could go for around that um but um you could go for around that um but um you could go for around that number but I would number but I would number but I would say it there is no need to do more say it there is no need to do more say it there is no need to do more because if you also wanted to be healthy because if you also wanted to be healthy because if you also wanted to be healthy for you don't want to risk anything then for you don't want to risk anything then for you don't want to risk anything then why do more you don't need more you why do more you don't need more you why do more you don't need more you don't need it it's like not necessary to

17:00don't need it it's like not necessary to don't need it it's like not necessary to take the risk so if you do this you know take the risk so if you do this you know take the risk so if you do this you know 11 minutes 57 minutes your metabolism is 11 minutes 57 minutes your metabolism is 11 minutes 57 minutes your metabolism is going to be optimizing itself you're going to be optimizing itself you're going to be optimizing itself you're going to be burning these ex excess going to be burning these ex excess going to be burning these ex excess calories that you don't need and it's calories that you don't need and it's calories that you don't need and it's going to you know have the after burn going to you know have the after burn going to you know have the after burn effect as well when you do this and if effect as well when you do this and if effect as well when you do this and if you compound it week after week I'm you compound it week after week I'm you compound it week after week I'm assuming your body just becomes more assuming your body just becomes more assuming your body just becomes more efficient exactly in your metabolism and efficient exactly in your metabolism and efficient exactly in your metabolism and your nervous system will also open that your nervous system will also open that your nervous system will also open that window for both pain and for stress so window for both pain and for stress so window for both pain and for stress so you won't feel pain and stress as effici you won't feel pain and stress as effici you won't feel pain and stress as effici or as as hard as you did before because or as as hard as you did before because or as as hard as you did before because you increase that pain threshold so by you increase that pain threshold so by you increase that pain threshold so by doing so you work on so many different doing so you work on so many different doing so you work on so many different levels of your nervous system so your levels of your nervous system so your levels of your nervous system so your tolerance is just increasing but that tolerance is just increasing but that tolerance is just increasing but that doesn't mean that you should push doesn't mean that you should push doesn't mean that you should push yourself too much I Ser so there's some yourself too much I Ser so there's some yourself too much I Ser so there's some competition going into this as well competition going into this as well competition going into this as well because everybody we are competitive because everybody we are competitive because everybody we are competitive human beings let's push it let's go human beings let's push it let's go human beings let's push it let's go farther yeah yeah exactly but but be farther yeah yeah exactly but but be farther yeah yeah exactly but but be mindful around doing so will push maybe

18:00mindful around doing so will push maybe mindful around doing so will push maybe your nervous system out where it your nervous system out where it your nervous system out where it shouldn't be and also maybe increasing shouldn't be and also maybe increasing shouldn't be and also maybe increasing risk of uh things that we have to learn risk of uh things that we have to learn risk of uh things that we have to learn about so it's like competition should about so it's like competition should about so it's like competition should not be part of this uhhuh yeah I like not be part of this uhhuh yeah I like not be part of this uhhuh yeah I like this this is something you mentioned this this is something you mentioned this this is something you mentioned here that I think is really important here that I think is really important here that I think is really important because I think a lot of society in because I think a lot of society in because I think a lot of society in general has become too comfortable and general has become too comfortable and general has become too comfortable and doesn't focus on intentional levels of doesn't focus on intentional levels of doesn't focus on intentional levels of stress to create more emotional agility stress to create more emotional agility stress to create more emotional agility right there's a lot of right there's a lot of right there's a lot of emotional weakness I think that's emotional weakness I think that's emotional weakness I think that's certain people have who haven't certain people have who haven't certain people have who haven't conditioned themselves to tolerate pain conditioned themselves to tolerate pain conditioned themselves to tolerate pain and like you mentioned here when we and like you mentioned here when we and like you mentioned here when we deliberately stress the body and the deliberately stress the body and the deliberately stress the body and the mind and the Brain with cold and heat mind and the Brain with cold and heat mind and the Brain with cold and heat therapy in a contained amount of time we therapy in a contained amount of time we therapy in a contained amount of time we increase our pain threshold which makes increase our pain threshold which makes increase our pain threshold which makes us less reactive in the world yeah more us less reactive in the world yeah more us less reactive in the world yeah more compassionate more kind more generous

19:00compassionate more kind more generous compassionate more kind more generous and we aren't going to be in fight ORF and we aren't going to be in fight ORF and we aren't going to be in fight ORF flight consistently throughout the day flight consistently throughout the day flight consistently throughout the day we're going to have more calm and peace we're going to have more calm and peace we're going to have more calm and peace when there's chaos around us and it when there's chaos around us and it when there's chaos around us and it sounds like your test sounds like your test sounds like your test studies the control group that studies the control group that studies the control group that implemented the cold and heat therapy implemented the cold and heat therapy implemented the cold and heat therapy over 6 over 6 over 6 months was they were able to tolerate months was they were able to tolerate months was they were able to tolerate pain more is that correct yeah and also pain more is that correct yeah and also pain more is that correct yeah and also increasing that pain threshold makes increasing that pain threshold makes increasing that pain threshold makes them more you can say oh it makes them them more you can say oh it makes them them more you can say oh it makes them less prone to stress so you will be less less prone to stress so you will be less less prone to stress so you will be less prone to mental stress and also feeling prone to mental stress and also feeling prone to mental stress and also feeling that physical stress so any kind of pain that physical stress so any kind of pain that physical stress so any kind of pain actually yes so because stress causes actually yes so because stress causes actually yes so because stress causes physical pain you hold on to the stress physical pain you hold on to the stress physical pain you hold on to the stress your body your heart your chest feels your body your heart your chest feels your body your heart your chest feels heavy yeah you get headaches all these heavy yeah you get headaches all these heavy yeah you get headaches all these different things and that's why it's different things and that's why it's different things and that's why it's important to deliberately inflict pain important to deliberately inflict pain important to deliberately inflict pain on your body yeah and it creates this

20:00on your body yeah and it creates this on your body yeah and it creates this motivation of doing things that are motivation of doing things that are motivation of doing things that are actually hard because you have already actually hard because you have already actually hard because you have already done it and you have overcome it and you done it and you have overcome it and you done it and you have overcome it and you have now realized it's not as painful have now realized it's not as painful have now realized it's not as painful anymore so you maybe Run 2 kilom but anymore so you maybe Run 2 kilom but anymore so you maybe Run 2 kilom but then you find find out well I'm not that then you find find out well I'm not that then you find find out well I'm not that sore anymore and then I can run three sore anymore and then I can run three sore anymore and then I can run three and four and five and then suddenly and four and five and then suddenly and four and five and then suddenly maybe you're running 10 km I mean you maybe you're running 10 km I mean you maybe you're running 10 km I mean you increase your pain threshold by open increase your pain threshold by open increase your pain threshold by open that window for whatever stressor you that window for whatever stressor you that window for whatever stressor you are taking in so now I'm talking about are taking in so now I'm talking about are taking in so now I'm talking about some physical stress but it could also some physical stress but it could also some physical stress but it could also be a mental stress so we know from be a mental stress so we know from be a mental stress so we know from research that if you get adapted to research that if you get adapted to research that if you get adapted to physical stress you open your window physical stress you open your window physical stress you open your window also for mental stress meaning that you also for mental stress meaning that you also for mental stress meaning that you can tolerate more pressure and you can can tolerate more pressure and you can can tolerate more pressure and you can tolerate more I don't know sure yeah tolerate more I don't know sure yeah tolerate more I don't know sure yeah just things that are happening your life just things that are happening your life just things that are happening your life now when when some when a human being now when when some when a human being now when when some when a human being has a low threshold for has a low threshold for has a low threshold for pain and they are unable to take the pain and they are unable to take the pain and they are unable to take the emotions of the world the physical emotions of the world the physical emotions of the world the physical challenges of the world challenges of the world challenges of the world the demands of their relationships

21:00the demands of their relationships the demands of their relationships health career different things when they health career different things when they health career different things when they have a lower threshold are they more have a lower threshold are they more have a lower threshold are they more susceptible susceptible susceptible to have a higher increase of disease to have a higher increase of disease to have a higher increase of disease later in life later in life later in life or what do they have when they have a or what do they have when they have a or what do they have when they have a lower threshold for pain yeah definitely lower threshold for pain yeah definitely lower threshold for pain yeah definitely because if they have a lower threshold because if they have a lower threshold because if they have a lower threshold for pain stress that's within the same for pain stress that's within the same for pain stress that's within the same window because if you have lower pain window because if you have lower pain window because if you have lower pain threshold you will also be more prone to threshold you will also be more prone to threshold you will also be more prone to to stress right yes so if you have that to stress right yes so if you have that to stress right yes so if you have that then you increase your stress or your then you increase your stress or your then you increase your stress or your anxiety and you will be more prone to anxiety and you will be more prone to anxiety and you will be more prone to depression you will be more prone to depression you will be more prone to depression you will be more prone to have cardiovascular diseases because if have cardiovascular diseases because if have cardiovascular diseases because if you don't have a a open that window for you don't have a a open that window for you don't have a a open that window for the pain to get uncomfortable then you the pain to get uncomfortable then you the pain to get uncomfortable then you will probably also get have a higher will probably also get have a higher will probably also get have a higher risk of cardiovascular disease so we risk of cardiovascular disease so we risk of cardiovascular disease so we know that if people don't exercise for know that if people don't exercise for know that if people don't exercise for example that is a way to open that example that is a way to open that example that is a way to open that window for stress right and pain so so window for stress right and pain so so window for stress right and pain so so if you do that so if you do that you

22:00if you do that so if you do that you if you do that so if you do that you would also have less a risk of getting would also have less a risk of getting would also have less a risk of getting depression and anxiety and if you depression and anxiety and if you depression and anxiety and if you increase that hematic stress in the body increase that hematic stress in the body increase that hematic stress in the body by exercise cold and heat therapy then by exercise cold and heat therapy then by exercise cold and heat therapy then you will lower your risk of depression you will lower your risk of depression you will lower your risk of depression and anxiety and cardiovascular disease and anxiety and cardiovascular disease and anxiety and cardiovascular disease and it works together it's like when you and it works together it's like when you and it works together it's like when you do that you lower the inflammation right do that you lower the inflammation right do that you lower the inflammation right you increase the tnf alpha which is you increase the tnf alpha which is you increase the tnf alpha which is lowering the the inflammation that's lowering the the inflammation that's lowering the the inflammation that's also what you experience as an athlete also what you experience as an athlete also what you experience as an athlete when you submer into the cold water that when you submer into the cold water that when you submer into the cold water that lowers the the the inflammation because lowers the the the inflammation because lowers the the the inflammation because it activates the immune system yes and it activates the immune system yes and it activates the immune system yes and because of that you increase uh your because of that you increase uh your because of that you increase uh your pain threshold and you can take tolerate pain threshold and you can take tolerate pain threshold and you can take tolerate more you open that window for stress but more you open that window for stress but more you open that window for stress but both physically but also mentally so I both physically but also mentally so I both physically but also mentally so I think it's it's something that is really think it's it's something that is really think it's it's something that is really important that to think about for the important that to think about for the important that to think about for the future when we do more research in this future when we do more research in this future when we do more research in this that just because it's a physical thing that just because it's a physical thing that just because it's a physical thing that we do doesn't mean that it doesn't that we do doesn't mean that it doesn't that we do doesn't mean that it doesn't do any really really good things for our

23:00do any really really good things for our do any really really good things for our mental health because physically being mental health because physically being mental health because physically being able to tolerate pain means that we will able to tolerate pain means that we will able to tolerate pain means that we will lower the anxiety level and depression lower the anxiety level and depression lower the anxiety level and depression and we do know that inflammation and and we do know that inflammation and and we do know that inflammation and depression uh is um is associated really depression uh is um is associated really depression uh is um is associated really yeah so if the body has more yeah so if the body has more yeah so if the body has more inflammation we're more susceptible to inflammation we're more susceptible to inflammation we're more susceptible to depression yeah really depression yeah really depression yeah really yeah wow and so it it's new research yeah wow and so it it's new research yeah wow and so it it's new research from this Millennium sure do you feel from this Millennium sure do you feel from this Millennium sure do you feel like that's why I mean do you feel like like that's why I mean do you feel like like that's why I mean do you feel like that's why there's more people on I that's why there's more people on I that's why there's more people on I guess guess guess medications than ever before because medications than ever before because medications than ever before because they have more inflammation in their they have more inflammation in their they have more inflammation in their body and more excess I guess white fat body and more excess I guess white fat body and more excess I guess white fat white fat and that's linked to white fat and that's linked to white fat and that's linked to depression Yes W definitely it's depression Yes W definitely it's depression Yes W definitely it's completely linked together because if completely linked together because if completely linked together because if you we could if we go back into to you we could if we go back into to you we could if we go back into to 980s time you we definitely see that

24:00980s time you we definitely see that 980s time you we definitely see that that's where the increase starts from in that's where the increase starts from in that's where the increase starts from in obesity but also depression and really obesity but also depression and really obesity but also depression and really yes so and it comes with also technology yes so and it comes with also technology yes so and it comes with also technology right and it comes with social media right and it comes with social media right and it comes with social media lots of things yeah yeah exactly so many lots of things yeah yeah exactly so many lots of things yeah yeah exactly so many things it's not the only reason why things it's not the only reason why things it's not the only reason why you're feeling depressed is because you you're feeling depressed is because you you're feeling depressed is because you have more inflammation but it's linked have more inflammation but it's linked have more inflammation but it's linked to it yeah but all these things are to it yeah but all these things are to it yeah but all these things are causing the inflammation right the causing the inflammation right the causing the inflammation right the stress yeah so this is the root cause stress yeah so this is the root cause stress yeah so this is the root cause the root cause could be is of course the root cause could be is of course the root cause could be is of course every everything around us what's every everything around us what's every everything around us what's happening our way of living our modern happening our way of living our modern happening our way of living our modern lifestyle excess Foods all everything lifestyle excess Foods all everything lifestyle excess Foods all everything but it's like the root cause of this is but it's like the root cause of this is but it's like the root cause of this is inflammation and inflammation increases inflammation and inflammation increases inflammation and inflammation increases both cardiovascular diseases which is both cardiovascular diseases which is both cardiovascular diseases which is number one killer in the world and then number one killer in the world and then number one killer in the world and then we have the depression which is like one we have the depression which is like one we have the depression which is like one of the top 10 also killers in the world of the top 10 also killers in the world of the top 10 also killers in the world so if we if we then look at why it so if we if we then look at why it so if we if we then look at why it depression is increasing there are depression is increasing there are depression is increasing there are studies showing that those with studies showing that those with studies showing that those with depression also have higher inflammation depression also have higher inflammation depression also have higher inflammation so inflammation also causes in itself

25:00so inflammation also causes in itself so inflammation also causes in itself then depression and dementia and one of then depression and dementia and one of then depression and dementia and one of them is also Alzheimer's disease right them is also Alzheimer's disease right them is also Alzheimer's disease right right so so if you drop the inflammation right so so if you drop the inflammation right so so if you drop the inflammation yes you are also most likely decreasing yes you are also most likely decreasing yes you are also most likely decreasing depression or anxiety and stress you may depression or anxiety and stress you may depression or anxiety and stress you may not fully get rid of that but you're not fully get rid of that but you're not fully get rid of that but you're highly likely to decrease it a lot yeah highly likely to decrease it a lot yeah highly likely to decrease it a lot yeah right cuz there's still there's people right cuz there's still there's people right cuz there's still there's people who are extremely physically fit with who are extremely physically fit with who are extremely physically fit with low body fat who have you know who look low body fat who have you know who look low body fat who have you know who look like they have healthy bodies strong like they have healthy bodies strong like they have healthy bodies strong muscles athletic who also have mental muscles athletic who also have mental muscles athletic who also have mental health and depression yeah so it's not health and depression yeah so it's not health and depression yeah so it's not only associated with that they could only associated with that they could only associated with that they could have other challenges and issues that have other challenges and issues that have other challenges and issues that you need to heal and process but it's you need to heal and process but it's you need to heal and process but it's also a big factor in causing depression also a big factor in causing depression also a big factor in causing depression exact if you have obesity and a lot of exact if you have obesity and a lot of exact if you have obesity and a lot of excess fat yeah and inflammation and excess fat yeah and inflammation and excess fat yeah and inflammation and it's Al I mean like you just said it it's Al I mean like you just said it it's Al I mean like you just said it could also be depression for some other could also be depression for some other could also be depression for some other reason genetics and everything but our reason genetics and everything but our reason genetics and everything but our genetics has not changed that much since

26:00genetics has not changed that much since genetics has not changed that much since the ' 80s come on it's not possible it the ' 80s come on it's not possible it the ' 80s come on it's not possible it it must be environmental changes that it must be environmental changes that it must be environmental changes that happens and that's the way we live today happens and that's the way we live today happens and that's the way we live today so if which is causing then inflammation so if which is causing then inflammation so if which is causing then inflammation and inflammation is then causing the and inflammation is then causing the and inflammation is then causing the Obesity and the depression and the Obesity and the depression and the Obesity and the depression and the Obesity is also causing the so it's it's Obesity is also causing the so it's it's Obesity is also causing the so it's it's like it's just links so much together like it's just links so much together like it's just links so much together then what I wanted to do in my research then what I wanted to do in my research then what I wanted to do in my research is looking at how is metabolism affected is looking at how is metabolism affected is looking at how is metabolism affected like basically and how can we lower that like basically and how can we lower that like basically and how can we lower that information as I mean so one of the information as I mean so one of the information as I mean so one of the things that I observed when I was things that I observed when I was things that I observed when I was working in the hospital before I became working in the hospital before I became working in the hospital before I became a PD student and and even thinking about a PD student and and even thinking about a PD student and and even thinking about cold and heat therapy I was working with cold and heat therapy I was working with cold and heat therapy I was working with patients and in the hospital I was a patients and in the hospital I was a patients and in the hospital I was a nurse and not for a very long time but I nurse and not for a very long time but I nurse and not for a very long time but I was there and did see patients have it was there and did see patients have it was there and did see patients have it was really a hard place to to be to see was really a hard place to to be to see was really a hard place to to be to see people with that suffered that much and

27:00people with that suffered that much and people with that suffered that much and they all have one thing like in common they all have one thing like in common they all have one thing like in common they had inflammation really yeah they they had inflammation really yeah they they had inflammation really yeah they had high inflammation blood clots in had high inflammation blood clots in had high inflammation blood clots in legs and arms and uh got amputated legs and arms and uh got amputated legs and arms and uh got amputated because of that the legs and arms because of that the legs and arms because of that the legs and arms amputated because of oh legs legs legs amputated because of oh legs legs legs amputated because of oh legs legs legs because of high because of inflammation because of high because of inflammation because of high because of inflammation Bloods and and it it's hard to see that Bloods and and it it's hard to see that Bloods and and it it's hard to see that people some of the people could if they people some of the people could if they people some of the people could if they only knew and had help also increasing only knew and had help also increasing only knew and had help also increasing their or changing their lifestyle they their or changing their lifestyle they their or changing their lifestyle they might not they they probably wouldn't might not they they probably wouldn't might not they they probably wouldn't have ended up in that world and and and have ended up in that world and and and have ended up in that world and and and getting this surgery so I think at that getting this surgery so I think at that getting this surgery so I think at that time I was like when I was talking to time I was like when I was talking to time I was like when I was talking to them about the lifestyle many of these them about the lifestyle many of these them about the lifestyle many of these basic things that I was thinking this is basic things that I was thinking this is basic things that I was thinking this is basic you know this they didn't know basic you know this they didn't know basic you know this they didn't know they really yeah and and also they they really yeah and and also they they really yeah and and also they didn't know how to implement this into didn't know how to implement this into didn't know how to implement this into their Liv so it's like oh we know that their Liv so it's like oh we know that their Liv so it's like oh we know that exercise is good but I kind of like exercise is good but I kind of like exercise is good but I kind of like don't know how or when or I mean is it

28:00don't know how or when or I mean is it don't know how or when or I mean is it that important yeah is it that important that important yeah is it that important that important yeah is it that important it's like this kind of or it's too it's like this kind of or it's too it's like this kind of or it's too painful and I'm more comfortable in this painful and I'm more comfortable in this painful and I'm more comfortable in this situation yeah exactly and then that's situation yeah exactly and then that's situation yeah exactly and then that's this way of building our society around this way of building our society around this way of building our society around we have to work a lot and we we maybe we have to work a lot and we we maybe we have to work a lot and we we maybe not have Incorporated exercise into work not have Incorporated exercise into work not have Incorporated exercise into work time and I mean there's a lot of things time and I mean there's a lot of things time and I mean there's a lot of things that we could optimize in order for us that we could optimize in order for us that we could optimize in order for us to prevent disease instead of just to prevent disease instead of just to prevent disease instead of just curing it when it's I mean when it's curing it when it's I mean when it's curing it when it's I mean when it's there okay then we have to do something there okay then we have to do something there okay then we have to do something about it but what about looking at how about it but what about looking at how about it but what about looking at how can we help people not even go there so can we help people not even go there so can we help people not even go there so that was one of the main things that I that was one of the main things that I that was one of the main things that I wanted to study when I went back to wanted to study when I went back to wanted to study when I went back to university is preventing what was your university is preventing what was your university is preventing what was your life like personally before doing this life like personally before doing this life like personally before doing this research and implementing the research research and implementing the research research and implementing the research yourself in cold and heat and what is yourself in cold and heat and what is yourself in cold and heat and what is your life like now your life like now your life like now afterwards yeah cannot stop laughing afterwards yeah cannot stop laughing afterwards yeah cannot stop laughing because I was I was such a Bo I was just because I was I was such a Bo I was just because I was I was such a Bo I was just I was such a cold

29:00I was such a cold I was such a cold yeah yeah I was so scared of the yeah yeah I was so scared of the yeah yeah I was so scared of the cold and but not only that I was so also cold and but not only that I was so also cold and but not only that I was so also scared of Dark Water I think I still am scared of Dark Water I think I still am scared of Dark Water I think I still am a bit actually yeah so I was living in a bit actually yeah so I was living in a bit actually yeah so I was living in just by I was living by the sea but not just by I was living by the sea but not just by I was living by the sea but not using it I was watching it it was using it I was watching it it was using it I was watching it it was beautiful and I did see people go in the beautiful and I did see people go in the beautiful and I did see people go in the summer into the water but I didn't go summer into the water but I didn't go summer into the water but I didn't go because I didn't like the Dark Water I because I didn't like the Dark Water I because I didn't like the Dark Water I didn't like that it was even cold still didn't like that it was even cold still didn't like that it was even cold still so I was just so comfortable myself I so I was just so comfortable myself I so I was just so comfortable myself I did exercise but the the thing about the did exercise but the the thing about the did exercise but the the thing about the cold and even the heat was so disturbing cold and even the heat was so disturbing cold and even the heat was so disturbing to me it was like oh it's so to me it was like oh it's so to me it was like oh it's so uncomfortable that is just too much for uncomfortable that is just too much for uncomfortable that is just too much for me right I'll work out and I'll do yoga me right I'll work out and I'll do yoga me right I'll work out and I'll do yoga and I'll train but I'm comfortable with and I'll train but I'm comfortable with and I'll train but I'm comfortable with this discomfort yes exactly there's this discomfort yes exactly there's this discomfort yes exactly there's other discomfort I don't like it's too other discomfort I don't like it's too other discomfort I don't like it's too it's just too potent it was just too it's just too potent it was just too it's just too potent it was just too much it was too stressful for me so I do much it was too stressful for me so I do much it was too stressful for me so I do really understand why people today some really understand why people today some really understand why people today some people to were like that is just just people to were like that is just just people to were like that is just just too much that is crazy I cannot do it

30:00too much that is crazy I cannot do it too much that is crazy I cannot do it but but but now I have done it so for a long time now I have done it so for a long time now I have done it so for a long time now and I have seen how this actually now and I have seen how this actually now and I have seen how this actually changed my life it changed the way I changed my life it changed the way I changed my life it changed the way I feel about cold and heat I'm not as cold feel about cold and heat I'm not as cold feel about cold and heat I'm not as cold anymore I am feeling comfortable at anymore I am feeling comfortable at anymore I am feeling comfortable at colder degrees than I did before I colder degrees than I did before I colder degrees than I did before I easier just say I'm going to go out in easier just say I'm going to go out in easier just say I'm going to go out in nature I don't feel as restricted nature I don't feel as restricted nature I don't feel as restricted anymore about temperature so if I forgot anymore about temperature so if I forgot anymore about temperature so if I forgot my jacket I'm more okay I'm actually my jacket I'm more okay I'm actually my jacket I'm more okay I'm actually just more okay with a lot of things so I just more okay with a lot of things so I just more okay with a lot of things so I think that but you seem like you're you think that but you seem like you're you think that but you seem like you're you know you seem physically healthy I'm know you seem physically healthy I'm know you seem physically healthy I'm assuming you probably were before were assuming you probably were before were assuming you probably were before were there any emotional or physical benefits there any emotional or physical benefits there any emotional or physical benefits before and after besides being able to before and after besides being able to before and after besides being able to walk around in cold air yeah so the one walk around in cold air yeah so the one walk around in cold air yeah so the one thing I'm just warmer yeah but you also thing I'm just warmer yeah but you also thing I'm just warmer yeah but you also feel more in connection with nature so I feel more in connection with nature so I feel more in connection with nature so I I do my whole plunges in nature I think

31:00I do my whole plunges in nature I think I do my whole plunges in nature I think the connection with the nature thing was the connection with the nature thing was the connection with the nature thing was not in my life before so I realized that not in my life before so I realized that not in my life before so I realized that going out in nature really really made going out in nature really really made going out in nature really really made me make my mind reset and I do this me make my mind reset and I do this me make my mind reset and I do this every day but in the weekends I do it every day but in the weekends I do it every day but in the weekends I do it with my family so we do it together with my family so we do it together with my family so we do it together Saturday and Sunday uh go for long walks Saturday and Sunday uh go for long walks Saturday and Sunday uh go for long walks and bring our dog so using nature and and bring our dog so using nature and and bring our dog so using nature and getting outside getting sunlight and getting outside getting sunlight and getting outside getting sunlight and getting out in swimming in the sea with getting out in swimming in the sea with getting out in swimming in the sea with my family made us reconnect in another my family made us reconnect in another my family made us reconnect in another way so it has brought a lot of things way so it has brought a lot of things way so it has brought a lot of things with me it doesn't have to be my family with me it doesn't have to be my family with me it doesn't have to be my family it could have been my friends or it it could have been my friends or it it could have been my friends or it could have been so sometimes I go with could have been so sometimes I go with could have been so sometimes I go with my friends as well it's just to say that my friends as well it's just to say that my friends as well it's just to say that it has changed the way I live because I it has changed the way I live because I it has changed the way I live because I now see that I can use it in another way now see that I can use it in another way now see that I can use it in another way it makes me happy it makes me more it makes me happy it makes me more it makes me happy it makes me more balanced which uh I mean in times you're balanced which uh I mean in times you're balanced which uh I mean in times you're out of balance right but this can out of balance right but this can out of balance right but this can definitely get me Back in Balance if I

32:00definitely get me Back in Balance if I definitely get me Back in Balance if I do this in the weekends I know that I do this in the weekends I know that I do this in the weekends I know that I I'll be better you be a better person I'll be better you be a better person I'll be better you be a better person I'll be a better person yeah did you I'll be a better person yeah did you I'll be a better person yeah did you feel like you had emotional or mental feel like you had emotional or mental feel like you had emotional or mental challenges before this study or did you challenges before this study or did you challenges before this study or did you feel pretty like you were pretty solid feel pretty like you were pretty solid feel pretty like you were pretty solid human being before this yeah so I I I human being before this yeah so I I I human being before this yeah so I I I would say so I yeah you felt pretty good would say so I yeah you felt pretty good would say so I yeah you felt pretty good I felt pretty good yeah you feel even I felt pretty good yeah you feel even I felt pretty good yeah you feel even better now but I feel really i' I would better now but I feel really i' I would better now but I feel really i' I would say I had moments where I I could see say I had moments where I I could see say I had moments where I I could see today I would have benefited from just today I would have benefited from just today I would have benefited from just going out in nature right and just use going out in nature right and just use going out in nature right and just use it as it is because I mean 20 minutes it as it is because I mean 20 minutes it as it is because I mean 20 minutes walks has shown to increase or decrease walks has shown to increase or decrease walks has shown to increase or decrease your stress levels in by norren your stress levels in by norren your stress levels in by norren adrenaline levels and cortisol levels adrenaline levels and cortisol levels adrenaline levels and cortisol levels just 20 minutes of nature it's nature just 20 minutes of nature it's nature just 20 minutes of nature it's nature pill right 20 minutes lowers your stress pill right 20 minutes lowers your stress pill right 20 minutes lowers your stress levels this is measured and proven with levels this is measured and proven with levels this is measured and proven with science so that walk is even enough to science so that walk is even enough to science so that walk is even enough to change your biochemistry just like a I change your biochemistry just like a I change your biochemistry just like a I talked about before with the cold water

33:00talked about before with the cold water talked about before with the cold water using nature using the cold water using using nature using the cold water using using nature using the cold water using the heat is all going to do that and I the heat is all going to do that and I the heat is all going to do that and I think even though I felt pretty stable think even though I felt pretty stable think even though I felt pretty stable before I feel I feel better now so I before I feel I feel better now so I before I feel I feel better now so I think it's for everyone everyone can think it's for everyone everyone can think it's for everyone everyone can optimize this and feel better and I'm optimize this and feel better and I'm optimize this and feel better and I'm not good every day I have bad days too not good every day I have bad days too not good every day I have bad days too everybody does right and there's been everybody does right and there's been everybody does right and there's been some tough times during my PhD I would some tough times during my PhD I would some tough times during my PhD I would say and also there I used it and that's say and also there I used it and that's say and also there I used it and that's where I realized that this is actually where I realized that this is actually where I realized that this is actually just just getting back to balance it just just getting back to balance it just just getting back to balance it really helps me just going out there in really helps me just going out there in really helps me just going out there in nature and just thinking okay at least I nature and just thinking okay at least I nature and just thinking okay at least I know this is helping me it's going to know this is helping me it's going to know this is helping me it's going to help someone else one day absolutely is help someone else one day absolutely is help someone else one day absolutely is there anything else there anything else there anything else around cold or heat therapy that we around cold or heat therapy that we around cold or heat therapy that we should know about around should know about around should know about around metabolism hormone balance optimizing metabolism hormone balance optimizing metabolism hormone balance optimizing our health is there anything else you our health is there anything else you our health is there anything else you think we need to talk about or cover ah

34:00think we need to talk about or cover ah think we need to talk about or cover ah I think we covered a I think we covered a I think we covered a lot uh um is there anything we're lot uh um is there anything we're lot uh um is there anything we're missing that you think is there anything missing that you think is there anything missing that you think is there anything we're missing I think we've been around we're missing I think we've been around we're missing I think we've been around a lot of things um even the breathing a lot of things um even the breathing a lot of things um even the breathing part I think that breath work is one of part I think that breath work is one of part I think that breath work is one of the things that actually reconnects the the things that actually reconnects the the things that actually reconnects the body and mind and it's a great tool this body and mind and it's a great tool this body and mind and it's a great tool this is the way I got into like learning is the way I got into like learning is the way I got into like learning about the breath work and how breathing about the breath work and how breathing about the breath work and how breathing in a certain way or in a certain in a certain way or in a certain in a certain way or in a certain technique technique technique is connecting the body and mind because is connecting the body and mind because is connecting the body and mind because when I started to research and writing when I started to research and writing when I started to research and writing my ethical protocol I needed to figure my ethical protocol I needed to figure my ethical protocol I needed to figure out how do I teach people how to go into out how do I teach people how to go into out how do I teach people how to go into the cold water right and some tools the cold water right and some tools the cold water right and some tools needed to be found in my practical way needed to be found in my practical way needed to be found in my practical way of thinking about this this uh this of thinking about this this uh this of thinking about this this uh this research so I was thinking okay what research so I was thinking okay what research so I was thinking okay what what is it that I need to do and I was what is it that I need to do and I was what is it that I need to do and I was starting winter swimming myself because starting winter swimming myself because starting winter swimming myself because I had to learn what is going on and one I had to learn what is going on and one I had to learn what is going on and one thing I realized before I went into thing I realized before I went into thing I realized before I went into studying this is my breathing when I

35:00studying this is my breathing when I studying this is my breathing when I went into the water or even before went into the water or even before went into the water or even before totally determined the outcome of this totally determined the outcome of this totally determined the outcome of this plunge so if I didn't if I wasn't plunge so if I didn't if I wasn't plunge so if I didn't if I wasn't mindful around it then I would have not mindful around it then I would have not mindful around it then I would have not as good as an experience if as if I was as good as an experience if as if I was as good as an experience if as if I was mindful around it so I started to mindful around it so I started to mindful around it so I started to practice a bit with how to breathe practice a bit with how to breathe practice a bit with how to breathe before and after uh and in the water and before and after uh and in the water and before and after uh and in the water and figured that if I do it slow and try to figured that if I do it slow and try to figured that if I do it slow and try to slow it down I also do that when I slow it down I also do that when I slow it down I also do that when I exercise actually so after like a Sprint exercise actually so after like a Sprint exercise actually so after like a Sprint or something then I try to like do a or something then I try to like do a or something then I try to like do a like a slow like a slow like a slow inhale and inhale and inhale and then so try to slow down the heart rate then so try to slow down the heart rate then so try to slow down the heart rate and then you actually catch your breath and then you actually catch your breath and then you actually catch your breath way quicker and you also do that in the way quicker and you also do that in the way quicker and you also do that in the cold water by doing slow breathing yeah cold water by doing slow breathing yeah cold water by doing slow breathing yeah exactly what is the optimal way to exactly what is the optimal way to exactly what is the optimal way to breathe to put your brain and your body breathe to put your brain and your body breathe to put your brain and your body in harmony and balance when you're in harmony and balance when you're in harmony and balance when you're feeling stressed and

36:00feeling stressed and feeling stressed and overwhelmed the best way to breathe yes overwhelmed the best way to breathe yes overwhelmed the best way to breathe yes is there a breathing technique is there is there a breathing technique is there is there a breathing technique is there some type of I think there several but I some type of I think there several but I some type of I think there several but I think nasal nasal slow nasal breathing think nasal nasal slow nasal breathing think nasal nasal slow nasal breathing and doing it just for a couple of and doing it just for a couple of and doing it just for a couple of minutes actually is enough if we should minutes actually is enough if we should minutes actually is enough if we should do something like very short and do something like very short and do something like very short and practical but slow nasal breathing in practical but slow nasal breathing in practical but slow nasal breathing in and out of the nose yes yes and you can and out of the nose yes yes and you can and out of the nose yes yes and you can also do box breathing I think that's also do box breathing I think that's also do box breathing I think that's very efficient one I have used that a very efficient one I have used that a very efficient one I have used that a lot um so doing this kind of like lot um so doing this kind of like lot um so doing this kind of like practice this every day box breathing is practice this every day box breathing is practice this every day box breathing is actually very good I think can you actually very good I think can you actually very good I think can you explain box breathing inhale through the explain box breathing inhale through the explain box breathing inhale through the nose for 4 seconds and then exhale nose for 4 seconds and then exhale nose for 4 seconds and then exhale um and then you um and then you um and then you exhale a little bit longer so then do exhale a little bit longer so then do exhale a little bit longer so then do maybe 6 seconds and then you hold your maybe 6 seconds and then you hold your maybe 6 seconds and then you hold your breath you hold four and then you can breath you hold four and then you can breath you hold four and then you can start over yeah so you can you can play start over yeah so you can you can play start over yeah so you can you can play around with that a little bit but it's a around with that a little bit but it's a around with that a little bit but it's a really good thing if you can do the really good thing if you can do the really good thing if you can do the exhale a little bit longer than the

37:00exhale a little bit longer than the exhale a little bit longer than the inhale because that slows down the the inhale because that slows down the the inhale because that slows down the the hot rate so if you are anxious about hot rate so if you are anxious about hot rate so if you are anxious about something if you are going to do a talk something if you are going to do a talk something if you are going to do a talk or you are going to a meeting or or you are going to a meeting or or you are going to a meeting or something and you are a little bit something and you are a little bit something and you are a little bit nervous you can do this right before nervous you can do this right before nervous you can do this right before just for a couple of minutes and your just for a couple of minutes and your just for a couple of minutes and your heart rate will go down and you can heart rate will go down and you can heart rate will go down and you can think because then you have oxygen going think because then you have oxygen going think because then you have oxygen going to your brain and then you can then you to your brain and then you can then you to your brain and then you can then you can answer actually if we are if our can answer actually if we are if our can answer actually if we are if our heart rate is up and we are shallow heart rate is up and we are shallow heart rate is up and we are shallow breathing what is happen happening to breathing what is happen happening to breathing what is happen happening to the brain if you are shallow breathing the brain if you are shallow breathing the brain if you are shallow breathing through the mouth for example you are through the mouth for example you are through the mouth for example you are activating your sympathetic part of your activating your sympathetic part of your activating your sympathetic part of your nervous system and you don't want to do nervous system and you don't want to do nervous system and you don't want to do that if you want to go in and and and do that if you want to go in and and and do that if you want to go in and and and do something where you need to use your something where you need to use your something where you need to use your brain and going on a stage or going to a brain and going on a stage or going to a brain and going on a stage or going to a presentation or you you want to go to a presentation or you you want to go to a presentation or you you want to go to a job interview you want to be calm job interview you want to be calm job interview you want to be calm because that's going to increase the because that's going to increase the because that's going to increase the blood flow to the brain and that means blood flow to the brain and that means blood flow to the brain and that means also oxygen and you need the oxygen to also oxygen and you need the oxygen to also oxygen and you need the oxygen to think so um doing shallow breathing think so um doing shallow breathing think so um doing shallow breathing thing is going to activate the thing is going to activate the thing is going to activate the sympathetic part of your nervous system

38:00sympathetic part of your nervous system sympathetic part of your nervous system that decreases the blood flow to the that decreases the blood flow to the that decreases the blood flow to the brain so you should try and calm down by brain so you should try and calm down by brain so you should try and calm down by doing the nasal breathing or box doing the nasal breathing or box doing the nasal breathing or box breathing before yeah so get more oxygen breathing before yeah so get more oxygen breathing before yeah so get more oxygen to the brain keeps you focused and keeps to the brain keeps you focused and keeps to the brain keeps you focused and keeps you more alert also but it keeps you you more alert also but it keeps you you more alert also but it keeps you focused and that's the main thing you focused and that's the main thing you focused and that's the main thing you want to be want to be want to be yes this is inspiring I love this stuff yes this is inspiring I love this stuff yes this is inspiring I love this stuff I've been you know studying and I've been you know studying and I've been you know studying and implementing a lot of these things implementing a lot of these things implementing a lot of these things myself over the years and so it's it's myself over the years and so it's it's myself over the years and so it's it's helpful for me to understand more of helpful for me to understand more of helpful for me to understand more of what is what is helping me how I can what is what is helping me how I can what is what is helping me how I can improve it or adjust my strategies and improve it or adjust my strategies and improve it or adjust my strategies and also just understanding how it impacts also just understanding how it impacts also just understanding how it impacts my body and my brain so I'm so grateful my body and my brain so I'm so grateful my body and my brain so I'm so grateful for all this information uh where can we for all this information uh where can we for all this information uh where can we follow and support you the most right follow and support you the most right follow and support you the most right now Susanna where you're on Instagram now Susanna where you're on Instagram now Susanna where you're on Instagram you're on Facebook and YouTube and all you're on Facebook and YouTube and all you're on Facebook and YouTube and all these places but where can we support these places but where can we support these places but where can we support you the most today well actually I have you the most today well actually I have you the most today well actually I have I'm just finishing up an education that I'm just finishing up an education that I'm just finishing up an education that I've been working on for yeah I think I've been working on for yeah I think I've been working on for yeah I think it's more than a year now um and this is

39:00it's more than a year now um and this is it's more than a year now um and this is aimed for um instructors and spars um so aimed for um instructors and spars um so aimed for um instructors and spars um so if people want to learn more on how all if people want to learn more on how all if people want to learn more on how all this works and how to implement this for this works and how to implement this for this works and how to implement this for themselves and to use for their themselves and to use for their themselves and to use for their customers or something like that so I've customers or something like that so I've customers or something like that so I've made this education to teach the made this education to teach the made this education to teach the physiology and the biochemistry but in physiology and the biochemistry but in physiology and the biochemistry but in layman terms meaning because I I think layman terms meaning because I I think layman terms meaning because I I think that people need to learn more about that people need to learn more about that people need to learn more about this in order for them also to teach this in order for them also to teach this in order for them also to teach this and I think there's a lot of this and I think there's a lot of this and I think there's a lot of teaching going on so teaching going on so teaching going on so yeah so I'm making this education it yeah so I'm making this education it yeah so I'm making this education it will be available by the end of the year will be available by the end of the year will be available by the end of the year where can we go for that or get on the where can we go for that or get on the where can we go for that or get on the weight list for that uh that's on my weight list for that uh that's on my weight list for that uh that's on my website on soberg institute.com okay uh website on soberg institute.com okay uh website on soberg institute.com okay uh and there you can go and sign up to get and there you can go and sign up to get and there you can go and sign up to get a notification for the education okay a notification for the education okay a notification for the education okay and I'll send that out so soberg and I'll send that out so soberg and I'll send that out so soberg institute.com right soberg institute.com institute.com right soberg institute.com institute.com right soberg institute.com okay so make sure to check that out okay so make sure to check that out okay so make sure to check that out you're also you post mostly on Instagram you're also you post mostly on Instagram you're also you post mostly on Instagram right is that your Main Place yeah but right is that your Main Place yeah but right is that your Main Place yeah but I'm everywhere everywhere yeah exactly I'm everywhere everywhere yeah exactly I'm everywhere everywhere yeah exactly we'll have this stuff linked up as well we'll have this stuff linked up as well

40:00we'll have this stuff linked up as well in the description but so soberg in the description but so soberg in the description but so soberg institute.com is the best place to go s institute.com is the best place to go s institute.com is the best place to go s OE B RG correct institute.com OE B RG correct institute.com OE B RG correct institute.com um this has been inspiring I'm I'm um this has been inspiring I'm I'm um this has been inspiring I'm I'm excited for the work that you've done excited for the work that you've done excited for the work that you've done and the research you've done it took you and the research you've done it took you and the research you've done it took you know six seven years of research to be know six seven years of research to be know six seven years of research to be able to get this information for us so able to get this information for us so able to get this information for us so thank you thank you thank you for dedicating your whole you know PhD for dedicating your whole you know PhD for dedicating your whole you know PhD to helping Humanity improve through this to helping Humanity improve through this to helping Humanity improve through this I I can only imagine how patient you I I can only imagine how patient you I I can only imagine how patient you must be to must be to must be to get uh you know research and and you get uh you know research and and you get uh you know research and and you know a scientific study complete in know a scientific study complete in know a scientific study complete in seven years of doing this and all the seven years of doing this and all the seven years of doing this and all the different people that you have to different people that you have to different people that you have to coordinate and all the different data coordinate and all the different data coordinate and all the different data points that's a lot of life it's a lot points that's a lot of life it's a lot points that's a lot of life it's a lot of time of waiting of like hoping you of time of waiting of like hoping you of time of waiting of like hoping you get some good Intel back so I want to get some good Intel back so I want to get some good Intel back so I want to acknowledge you suanna for making a acknowledge you suanna for making a acknowledge you suanna for making a decision and a commitment to doing that decision and a commitment to doing that decision and a commitment to doing that research for that long for staying

41:00research for that long for staying research for that long for staying dedicated to this in the ups and downs dedicated to this in the ups and downs dedicated to this in the ups and downs because I'm assuming there's a lot of because I'm assuming there's a lot of because I'm assuming there's a lot of challenges in it you got to you got to challenges in it you got to you got to challenges in it you got to you got to get the funding you got to deal with get the funding you got to deal with get the funding you got to deal with thousands of people you're you know thousands of people you're you know thousands of people you're you know doing the data with but I acknowledge doing the data with but I acknowledge doing the data with but I acknowledge you for taking on this Challenge and you for taking on this Challenge and you for taking on this Challenge and giving us these tools because thank so giving us these tools because thank so giving us these tools because thank so much CU otherwise a lot of people could much CU otherwise a lot of people could much CU otherwise a lot of people could be doing ice or heat and they could be be doing ice or heat and they could be be doing ice or heat and they could be harming themselves they could be doing harming themselves they could be doing harming themselves they could be doing it incorrectly and and hurting their it incorrectly and and hurting their it incorrectly and and hurting their bodies and their and their minds so I bodies and their and their minds so I bodies and their and their minds so I really acknowledge you for doing that really acknowledge you for doing that really acknowledge you for doing that seven years is a long time to to seven years is a long time to to seven years is a long time to to dedicate your life to one thing and um dedicate your life to one thing and um dedicate your life to one thing and um and I'm and I'm grateful that you did and I'm and I'm grateful that you did and I'm and I'm grateful that you did this because so many people in The Last this because so many people in The Last this because so many people in The Last 5 Years have been getting more into ice 5 Years have been getting more into ice 5 Years have been getting more into ice and heat therapy and now they have you and heat therapy and now they have you and heat therapy and now they have you know tools and science backing it even know tools and science backing it even know tools and science backing it even more now I think they were feeling the more now I think they were feeling the more now I think they were feeling the benefits and seeing it but now they know benefits and seeing it but now they know benefits and seeing it but now they know the benefits based on your research I've the benefits based on your research I've the benefits based on your research I've seen huberman talk about you and your seen huberman talk about you and your seen huberman talk about you and your research and so it's really cool to see research and so it's really cool to see research and so it's really cool to see the impact that you're starting to have

42:00the impact that you're starting to have the impact that you're starting to have in a big way and I'm excited to see more in a big way and I'm excited to see more in a big way and I'm excited to see more of it coming in the future thank you so of it coming in the future thank you so of it coming in the future thank you so much you're welcome you're welcome much you're welcome you're welcome much you're welcome you're welcome Susanna this is a this is a question I Susanna this is a this is a question I Susanna this is a this is a question I ask everyone at the end um it's a ask everyone at the end um it's a ask everyone at the end um it's a hypothetical question it's called three hypothetical question it's called three hypothetical question it's called three truths uhhuh so imagine you get to live truths uhhuh so imagine you get to live truths uhhuh so imagine you get to live as long as you want to live in this as long as you want to live in this as long as you want to live in this world but eventually it's your last day world but eventually it's your last day world but eventually it's your last day you're as old as you want to be but it's you're as old as you want to be but it's you're as old as you want to be but it's your last day on this Earth and you've your last day on this Earth and you've your last day on this Earth and you've accomplished everything you want to accomplished everything you want to accomplished everything you want to accomplish whatever Direction you go accomplish whatever Direction you go accomplish whatever Direction you go family career life all of it it happens family career life all of it it happens family career life all of it it happens for you uh but for whatever reason on for you uh but for whatever reason on for you uh but for whatever reason on this last day we don't have access to this last day we don't have access to this last day we don't have access to any more of your content so this any more of your content so this any more of your content so this conversation doesn't stay here in this conversation doesn't stay here in this conversation doesn't stay here in this world it goes away your research goes world it goes away your research goes world it goes away your research goes away all the conversations you've had away all the conversations you've had away all the conversations you've had that are you know recorded we don't have that are you know recorded we don't have that are you know recorded we don't have access to anymore hypothetical scenario access to anymore hypothetical scenario access to anymore hypothetical scenario but on this last day if you got to leave but on this last day if you got to leave but on this last day if you got to leave behind three lessons with the world behind three lessons with the world behind three lessons with the world three things that you knew to be true three things that you knew to be true three things that you knew to be true that you would want to share with the that you would want to share with the that you would want to share with the world what would be those three truths

43:00world what would be those three truths world what would be those three truths for for for you oh my that's a really good question you oh my that's a really good question you oh my that's a really good question uh so I think uh so I think uh so I think that oh it's most life lessons I would that oh it's most life lessons I would that oh it's most life lessons I would say because it's not maybe that much say because it's not maybe that much say because it's not maybe that much about my science because well my about my science because well my about my science because well my science has showed me and what I want to science has showed me and what I want to science has showed me and what I want to show then give to the world is Follow show then give to the world is Follow show then give to the world is Follow Your Passion because if you do what Your Passion because if you do what Your Passion because if you do what makes you happy it's going to work out makes you happy it's going to work out makes you happy it's going to work out somehow in some way and it can take somehow in some way and it can take somehow in some way and it can take seven years yeah or more I don't know seven years yeah or more I don't know seven years yeah or more I don't know but if you follow your interest and your but if you follow your interest and your but if you follow your interest and your passion something good will come out of passion something good will come out of passion something good will come out of it you just stick with it it's not even it you just stick with it it's not even it you just stick with it it's not even doesn't have to be greener on the other doesn't have to be greener on the other doesn't have to be greener on the other side just because it goes faster or side just because it goes faster or side just because it goes faster or better or whatever for others and then I better or whatever for others and then I better or whatever for others and then I would say would say would say also if you want to be successful and also if you want to be successful and also if you want to be successful and you want to you want to you want to yeah you want to be successful I think

44:00yeah you want to be successful I think yeah you want to be successful I think one of the things is try not to look for one of the things is try not to look for one of the things is try not to look for validation too much try to validate with validation too much try to validate with validation too much try to validate with yourself is this what I want to do am I yourself is this what I want to do am I yourself is this what I want to do am I focused on something here is am some focused on something here is am some focused on something here is am some kind of external things trying to lure kind of external things trying to lure kind of external things trying to lure me out of the way or am I going off me out of the way or am I going off me out of the way or am I going off track here is am I following my path track here is am I following my path track here is am I following my path that I think is interesting I don't need that I think is interesting I don't need that I think is interesting I don't need to ask everybody for their validation to to ask everybody for their validation to to ask everybody for their validation to get what I what values what would be get what I what values what would be get what I what values what would be valuable to me in my life right yeah so valuable to me in my life right yeah so valuable to me in my life right yeah so validation is a is can be a little bit validation is a is can be a little bit validation is a is can be a little bit of a dangerous thing I think it's of a dangerous thing I think it's of a dangerous thing I think it's validating with yourself is better you validating with yourself is better you validating with yourself is better you cannot you cannot expect other people to cannot you cannot expect other people to cannot you cannot expect other people to completely understand you that's the one completely understand you that's the one completely understand you that's the one thing right it's it's if you expect that thing right it's it's if you expect that thing right it's it's if you expect that then you have to wait for very long time then you have to wait for very long time then you have to wait for very long time right and you won't do anything because right and you won't do anything because right and you won't do anything because you're scared the people would would you're scared the people would would you're scared the people would would judge you or or understand you or so

45:00judge you or or understand you or so judge you or or understand you or so yeah I think I've had a lot of people yeah I think I've had a lot of people yeah I think I've had a lot of people not understanding me but I did not understanding me but I did not understanding me but I did understand myself what I wanted to do understand myself what I wanted to do understand myself what I wanted to do and not only with my research but maybe and not only with my research but maybe and not only with my research but maybe a lot of things so it's like but I've a lot of things so it's like but I've a lot of things so it's like but I've been happy with my choices and just been happy with my choices and just been happy with my choices and just following those path so stay with true following those path so stay with true following those path so stay with true to yourself okay what's the third thing to yourself okay what's the third thing to yourself okay what's the third thing uh the third thing what would that be um uh the third thing what would that be um uh the third thing what would that be um I would say your family be with your I would say your family be with your I would say your family be with your family even even though that you think family even even though that you think family even even though that you think that there's so many things you need to that there's so many things you need to that there's so many things you need to do I think that family is just so do I think that family is just so do I think that family is just so important I know my boys are growing up important I know my boys are growing up important I know my boys are growing up and they are 13 and 11 and 13 right now and they are 13 and 11 and 13 right now and they are 13 and 11 and 13 right now so I'm just thinking they're moving away so I'm just thinking they're moving away so I'm just thinking they're moving away very soon and I have them right now so I very soon and I have them right now so I very soon and I have them right now so I also want to spend time with them but also want to spend time with them but also want to spend time with them but luckily they love to do what I love to luckily they love to do what I love to luckily they love to do what I love to do that's nice so I just bring them so do that's nice so I just bring them so do that's nice so I just bring them so finding things that you can connect with finding things that you can connect with finding things that you can connect with and do together is is actually giving a and do together is is actually giving a and do together is is actually giving a lot of love and a lot of value in your lot of love and a lot of value in your lot of love and a lot of value in your in your life if you can find that that's

46:00in your life if you can find that that's in your life if you can find that that's beautiful I appreciate that suzan uh beautiful I appreciate that suzan uh beautiful I appreciate that suzan uh final question what's your definition of final question what's your definition of final question what's your definition of greatness my definition of greatness oh greatness my definition of greatness oh greatness my definition of greatness oh God greatness is when you do something God greatness is when you do something God greatness is when you do something with passion you love and you also have with passion you love and you also have with passion you love and you also have an ability to do that every day and you an ability to do that every day and you an ability to do that every day and you can just follow that path I mean if it can just follow that path I mean if it can just follow that path I mean if it brings you Joy or money or it brings you brings you Joy or money or it brings you brings you Joy or money or it brings you success in some way good but as long as success in some way good but as long as success in some way good but as long as you can just do it and you can strive you can just do it and you can strive you can just do it and you can strive with that and be happy with it that's with that and be happy with it that's with that and be happy with it that's greatness Susan thank you so much for greatness Susan thank you so much for greatness Susan thank you so much for being here

Dr Susanna S berg Cold and Sauna The Healthier You Are the Longer You Live part