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

00:00welcome to the longevity optimization welcome to the longevity optimization podcast where we discuss longevity podcast where we discuss longevity podcast where we discuss longevity Optimal Health Nutrition Peak Optimal Health Nutrition Peak Optimal Health Nutrition Peak Performance cognitive excellence and so Performance cognitive excellence and so Performance cognitive excellence and so much more Dr soberg it's such a pleasure much more Dr soberg it's such a pleasure much more Dr soberg it's such a pleasure to have you here with me today well to have you here with me today well to have you here with me today well thank you for inviting me here I'm so thank you for inviting me here I'm so thank you for inviting me here I'm so excited to be here oh thank you it's excited to be here oh thank you it's excited to be here oh thank you it's it's it's a little chilly in this room it's it's a little chilly in this room it's it's a little chilly in this room but I thought it would be perfect for but I thought it would be perfect for but I thought it would be perfect for our our our conversation it's fine for me I come conversation it's fine for me I come conversation it's fine for me I come from the north and uh we have it pretty from the north and uh we have it pretty from the north and uh we have it pretty chill at this moment so yeah I got used chill at this moment so yeah I got used chill at this moment so yeah I got used to it so this room temperature is to it so this room temperature is to it so this room temperature is actually fine good I love that and I actually fine good I love that and I actually fine good I love that and I feel good too I I've done quite a bit of feel good too I I've done quite a bit of feel good too I I've done quite a bit of cold plunging in my day so you have yeah cold plunging in my day so you have yeah cold plunging in my day so you have yeah I have yeah so I mean first of all I I have yeah so I mean first of all I I have yeah so I mean first of all I told you but I love your work I mean told you but I love your work I mean told you but I love your work I mean you're just pioneering in in the cold you're just pioneering in in the cold you're just pioneering in in the cold space right and heat space which I think space right and heat space which I think space right and heat space which I think are two you know relatively accessible are two you know relatively accessible are two you know relatively accessible practices that can really make a practices that can really make a practices that can really make a difference on health which you know of difference on health which you know of difference on health which you know of course you think that as well um how did course you think that as well um how did course you think that as well um how did you how did you first get interested in

01:00you how did you first get interested in you how did you first get interested in kind of this interplay between hot and kind of this interplay between hot and kind of this interplay between hot and cold therapy is cold therapy is cold therapy is metabolism yeah so it's it's a little metabolism yeah so it's it's a little metabolism yeah so it's it's a little bit random that I jumped into this bit random that I jumped into this bit random that I jumped into this subject but um the initial interest came subject but um the initial interest came subject but um the initial interest came from me wanting to find out what keeps from me wanting to find out what keeps from me wanting to find out what keeps people healthy and this is many years people healthy and this is many years people healthy and this is many years ago so we are back in in ago so we are back in in ago so we are back in in 2010 when I was working at the hospital 2010 when I was working at the hospital 2010 when I was working at the hospital saw a lot of sick people coming in and saw a lot of sick people coming in and saw a lot of sick people coming in and uh I was just constantly wondering why uh I was just constantly wondering why uh I was just constantly wondering why they didn't know the basics like of how they didn't know the basics like of how they didn't know the basics like of how to keep themselves healthy and I knew it to keep themselves healthy and I knew it to keep themselves healthy and I knew it but they didn't know like what to do but they didn't know like what to do but they didn't know like what to do exercise and knew about that but why why exercise and knew about that but why why exercise and knew about that but why why is that actually healthy for them and is that actually healthy for them and is that actually healthy for them and what can they do with their diets and what can they do with their diets and what can they do with their diets and that's why we started like doing that's why we started like doing that's why we started like doing lifestyle interventions with them at the lifestyle interventions with them at the lifestyle interventions with them at the hospital so they could get better at hospital so they could get better at hospital so they could get better at least but um eventually I just started least but um eventually I just started least but um eventually I just started doing my research there and uh helping

02:00doing my research there and uh helping doing my research there and uh helping the phds with their research and I did a the phds with their research and I did a the phds with their research and I did a little project before I then decided to little project before I then decided to little project before I then decided to go back to University because I really go back to University because I really go back to University because I really wanted to find out the root cause of wanted to find out the root cause of wanted to find out the root cause of what's actually um causing these lify what's actually um causing these lify what's actually um causing these lify diseases but also what keeps people diseases but also what keeps people diseases but also what keeps people healthy so it's kind of like a big healthy so it's kind of like a big healthy so it's kind of like a big question going back to the university question going back to the university question going back to the university and um but I had uh some things in mind and um but I had uh some things in mind and um but I had uh some things in mind so metabolism was definitely just the so metabolism was definitely just the so metabolism was definitely just the the key thing for me I wanted to explore the key thing for me I wanted to explore the key thing for me I wanted to explore that on a cell level I wanted to go back that on a cell level I wanted to go back that on a cell level I wanted to go back to basics and find out what's happening to basics and find out what's happening to basics and find out what's happening in our cells once we are exposed to in our cells once we are exposed to in our cells once we are exposed to something that um causes chronic stress something that um causes chronic stress something that um causes chronic stress and what's causing healthy stress so at and what's causing healthy stress so at and what's causing healthy stress so at that point I knew there was a difference that point I knew there was a difference that point I knew there was a difference here but nobody really talked about it here but nobody really talked about it here but nobody really talked about it so in 2013 I started uh going back to so in 2013 I started uh going back to so in 2013 I started uh going back to the university and started researching the university and started researching the university and started researching this researched um metabolism on the this researched um metabolism on the this researched um metabolism on the craving part so what's what's the Sweet craving part so what's what's the Sweet craving part so what's what's the Sweet Tooth and I did some research on that

03:00Tooth and I did some research on that Tooth and I did some research on that um but I had to figure out a new topic um but I had to figure out a new topic um but I had to figure out a new topic for my PhD once I finished my masters for my PhD once I finished my masters for my PhD once I finished my masters and and and um I was working as in this um facility um I was working as in this um facility um I was working as in this um facility at the hospital called the the physical at the hospital called the the physical at the hospital called the the physical activity Research Center and um we have activity Research Center and um we have activity Research Center and um we have a very famous uh doctor a professor a very famous uh doctor a professor a very famous uh doctor a professor there called de B Clon who I worked with there called de B Clon who I worked with there called de B Clon who I worked with at at that time and she introduced me to at at that time and she introduced me to at at that time and she introduced me to Camila sh who was my PhD supervisor or Camila sh who was my PhD supervisor or Camila sh who was my PhD supervisor or became my PSD supervisor and she worked became my PSD supervisor and she worked became my PSD supervisor and she worked with something called the brown fat with something called the brown fat with something called the brown fat which is activated when you are cold which is activated when you are cold which is activated when you are cold it's the most potent activator of this it's the most potent activator of this it's the most potent activator of this brown fat and brown fat will um increase brown fat and brown fat will um increase brown fat and brown fat will um increase our metabolism if it's activated and it our metabolism if it's activated and it our metabolism if it's activated and it will keep us warm and I found that a bit will keep us warm and I found that a bit will keep us warm and I found that a bit fascinating because I was like so what fascinating because I was like so what fascinating because I was like so what can we use it for do we have it in hum can we use it for do we have it in hum can we use it for do we have it in hum still I mean we we do know that babies still I mean we we do know that babies still I mean we we do know that babies have it a lot of it actually so why do have it a lot of it actually so why do have it a lot of it actually so why do we actually have it and I think it's

04:00we actually have it and I think it's we actually have it and I think it's around um uh Millennium where we figured around um uh Millennium where we figured around um uh Millennium where we figured out or scientist found out that this out or scientist found out that this out or scientist found out that this healthy Brown fat tissue could actually healthy Brown fat tissue could actually healthy Brown fat tissue could actually once activated clear out some glucose once activated clear out some glucose once activated clear out some glucose and fat from the bloodstream and that and fat from the bloodstream and that and fat from the bloodstream and that was fascinating because then you are was fascinating because then you are was fascinating because then you are further away of risking getting type 2 further away of risking getting type 2 further away of risking getting type 2 diabetes yeah yeah so what what I was diabetes yeah yeah so what what I was diabetes yeah yeah so what what I was asked to do was like can you figure out asked to do was like can you figure out asked to do was like can you figure out a way to research Brown fed in humans a way to research Brown fed in humans a way to research Brown fed in humans and it was very open I could almost and it was very open I could almost and it was very open I could almost figure out what I wanted to do but going figure out what I wanted to do but going figure out what I wanted to do but going through the literature on mice and then through the literature on mice and then through the literature on mice and then cells I figured that we had to do cells I figured that we had to do cells I figured that we had to do something with cold and in humans something with cold and in humans something with cold and in humans because I only do human studies yeah so because I only do human studies yeah so because I only do human studies yeah so um we joke with it a little bit but um we joke with it a little bit but um we joke with it a little bit but after a while we were like oh what about after a while we were like oh what about after a while we were like oh what about winter swimmers because winter swimmers winter swimmers because winter swimmers winter swimmers because winter swimmers they go into the cold all the time yeah they go into the cold all the time yeah they go into the cold all the time yeah do they have more Brown fat do they do they have more Brown fat do they do they have more Brown fat do they activate it more um do they can they activate it more um do they can they activate it more um do they can they keep themselves warmer um and um how is

05:00keep themselves warmer um and um how is keep themselves warmer um and um how is that actually healthy is it healthy was that actually healthy is it healthy was that actually healthy is it healthy was also a question yeah I love that before also a question yeah I love that before also a question yeah I love that before we jump into this research on Brown fat we jump into this research on Brown fat we jump into this research on Brown fat which I'm super excited for you kind of which I'm super excited for you kind of which I'm super excited for you kind of mentioned the difference between chronic mentioned the difference between chronic mentioned the difference between chronic stress on cells and then more of an stress on cells and then more of an stress on cells and then more of an acute stress what's going on on both acute stress what's going on on both acute stress what's going on on both sides yeah so uh hence cely who is a a sides yeah so uh hence cely who is a a sides yeah so uh hence cely who is a a scientist who published um the research scientist who published um the research scientist who published um the research on and discovered the the dist stress uh on and discovered the the dist stress uh on and discovered the the dist stress uh syndrome so he discovered that H there's syndrome so he discovered that H there's syndrome so he discovered that H there's something called the healthy stress and something called the healthy stress and something called the healthy stress and something called chronic stress you can something called chronic stress you can something called chronic stress you can say and once a cell is exposed to an say and once a cell is exposed to an say and once a cell is exposed to an acute stressor which could be the cold acute stressor which could be the cold acute stressor which could be the cold it could be the heat it could be running it could be the heat it could be running it could be the heat it could be running or maybe not running but it could be or maybe not running but it could be or maybe not running but it could be yeah something very stressful it could yeah something very stressful it could yeah something very stressful it could also be h a situation but something very also be h a situation but something very also be h a situation but something very stressful to you um and temperature is stressful to you um and temperature is stressful to you um and temperature is definitely something that's stressful to definitely something that's stressful to definitely something that's stressful to us so when we expose ourselves to a us so when we expose ourselves to a us so when we expose ourselves to a stressor it could be a virus also

06:00stressor it could be a virus also stressor it could be a virus also actually yeah yeah so something actually yeah yeah so something actually yeah yeah so something stressful you activate the cell and it stressful you activate the cell and it stressful you activate the cell and it would defend itself and that will happen would defend itself and that will happen would defend itself and that will happen in stage two so stage one is the acute in stage two so stage one is the acute in stage two so stage one is the acute stress in stage two the cell will defend stress in stage two the cell will defend stress in stage two the cell will defend itself and build itself stronger and in itself and build itself stronger and in itself and build itself stronger and in stage three you will get exhausted so stage three you will get exhausted so stage three you will get exhausted so there's like this Cascade where the there's like this Cascade where the there's like this Cascade where the cells in our body can make itself cells in our body can make itself cells in our body can make itself stronger once exposed to some form of stronger once exposed to some form of stronger once exposed to some form of stress but also it can be too much which stress but also it can be too much which stress but also it can be too much which then goes o over to chronic stress then goes o over to chronic stress then goes o over to chronic stress chronic stress is something that we have chronic stress is something that we have chronic stress is something that we have been taught for many years right from I been taught for many years right from I been taught for many years right from I think from yeah after World War II we think from yeah after World War II we think from yeah after World War II we were very um occupied in science with uh were very um occupied in science with uh were very um occupied in science with uh researching what happens with chronic researching what happens with chronic researching what happens with chronic stress and and also lifestyle diseases stress and and also lifestyle diseases stress and and also lifestyle diseases what causes this but especially how can what causes this but especially how can what causes this but especially how can we treat it so we're very focused on we treat it so we're very focused on we treat it so we're very focused on treating these diseases and not very treating these diseases and not very treating these diseases and not very much on

07:00much on much on um why are some people not getting these um why are some people not getting these um why are some people not getting these lifestyle diseases so everyone today lifestyle diseases so everyone today lifestyle diseases so everyone today knows about stress as something really knows about stress as something really knows about stress as something really bad but it can be really good as well if bad but it can be really good as well if bad but it can be really good as well if you don't do it too you don't do it too you don't do it too much is there any timeline or is it all much is there any timeline or is it all much is there any timeline or is it all just completely bioindividual as to when just completely bioindividual as to when just completely bioindividual as to when it becomes positive to when it then it becomes positive to when it then it becomes positive to when it then turns negative is there like a couple turns negative is there like a couple turns negative is there like a couple months timeline or is it all just Inc months timeline or is it all just Inc months timeline or is it all just Inc like completely bio individual uh when like completely bio individual uh when like completely bio individual uh when it comes to cold and heat I think we it comes to cold and heat I think we it comes to cold and heat I think we don't really completely know yet um but don't really completely know yet um but don't really completely know yet um but H it all depends on how adapted also you H it all depends on how adapted also you H it all depends on how adapted also you are to the cold and the Heat and even are to the cold and the Heat and even are to the cold and the Heat and even though you're maybe not a person who though you're maybe not a person who though you're maybe not a person who does cold therapy every day you might be does cold therapy every day you might be does cold therapy every day you might be a lot outside working outside even and a lot outside working outside even and a lot outside working outside even and we know also that people working outside we know also that people working outside we know also that people working outside are more adapted to the cold um or the are more adapted to the cold um or the are more adapted to the cold um or the heat um depending on where you are in heat um depending on where you are in heat um depending on where you are in the world of course um so it depends on

08:00the world of course um so it depends on the world of course um so it depends on yeah your adaptation so if you are well yeah your adaptation so if you are well yeah your adaptation so if you are well I wasn't a winter swimmer when I started I wasn't a winter swimmer when I started I wasn't a winter swimmer when I started my research and I did not expose myself my research and I did not expose myself my research and I did not expose myself that much to the Cod actually I avoided that much to the Cod actually I avoided that much to the Cod actually I avoided it a lot um and I would say that h i if it a lot um and I would say that h i if it a lot um and I would say that h i if I exposed myself a little bit to the Cod I exposed myself a little bit to the Cod I exposed myself a little bit to the Cod it would be enough because I was I was it would be enough because I was I was it would be enough because I was I was so not adapted to it I was rejecting so not adapted to it I was rejecting so not adapted to it I was rejecting rejecting the Cod um as something that I rejecting the Cod um as something that I rejecting the Cod um as something that I didn't want to to expose myself to I I didn't want to to expose myself to I I didn't want to to expose myself to I I avoided it a lot and therefore I easily avoided it a lot and therefore I easily avoided it a lot and therefore I easily got stressed by it as well yeah yeah so got stressed by it as well yeah yeah so got stressed by it as well yeah yeah so it's it's kind of like a Cascade if you it's it's kind of like a Cascade if you it's it's kind of like a Cascade if you if if you are not adapted to it then you if if you are not adapted to it then you if if you are not adapted to it then you don't need that much exposure and once don't need that much exposure and once don't need that much exposure and once you get more adapted you can take a you get more adapted you can take a you get more adapted you can take a little more but I also think that little more but I also think that little more but I also think that there's like a threshold where we are there's like a threshold where we are there's like a threshold where we are also just humans right it's just cells also just humans right it's just cells also just humans right it's just cells and we're not that different so it's and we're not that different so it's and we're not that different so it's like um I think there is a a thres hole

09:00like um I think there is a a thres hole like um I think there is a a thres hole where you can say once you reach a point where you can say once you reach a point where you can say once you reach a point of cooling your inner tissues then that of cooling your inner tissues then that of cooling your inner tissues then that is definitely not healthy for you so you is definitely not healthy for you so you is definitely not healthy for you so you also need to think about what's causing also need to think about what's causing also need to think about what's causing all the health benefits of it yeah um I all the health benefits of it yeah um I all the health benefits of it yeah um I definitely want to dive into protocols definitely want to dive into protocols definitely want to dive into protocols and I know that you kind of have the and I know that you kind of have the and I know that you kind of have the soberg protocol now right um but before soberg protocol now right um but before soberg protocol now right um but before we do that going back to the brown fat we do that going back to the brown fat we do that going back to the brown fat so my first question is is how much much so my first question is is how much much so my first question is is how much much Brown fat do we have you know if we know Brown fat do we have you know if we know Brown fat do we have you know if we know babies have a lot what does that look babies have a lot what does that look babies have a lot what does that look like does it diminish over time and with like does it diminish over time and with like does it diminish over time and with age and are there any differences age and are there any differences age and are there any differences between men and women in terms of brown between men and women in terms of brown between men and women in terms of brown fat yeah so it brown fat is um something fat yeah so it brown fat is um something fat yeah so it brown fat is um something that we are born with and babies have a that we are born with and babies have a that we are born with and babies have a lot and down the spine and on their back lot and down the spine and on their back lot and down the spine and on their back and that's because Babies Can't shiver and that's because Babies Can't shiver and that's because Babies Can't shiver when they are born in the muscles and when they are born in the muscles and when they are born in the muscles and the two tissues that we have that can the two tissues that we have that can the two tissues that we have that can generate heat in the body and and keep generate heat in the body and and keep generate heat in the body and and keep us warm is first of all it's the brown

10:00us warm is first of all it's the brown us warm is first of all it's the brown fat which activates just as long as fat which activates just as long as fat which activates just as long as you're just sitting in a coold room but you're just sitting in a coold room but you're just sitting in a coold room but you're not really shivering and and you're not really shivering and and you're not really shivering and and that's where the muscle help if the that's where the muscle help if the that's where the muscle help if the brown fat is not able to keep your brown fat is not able to keep your brown fat is not able to keep your temperature up the muscle will will help temperature up the muscle will will help temperature up the muscle will will help you um and there's also a crust talk you um and there's also a crust talk you um and there's also a crust talk between the brown fat and the muscles to between the brown fat and the muscles to between the brown fat and the muscles to help you keep the temperature up so your help you keep the temperature up so your help you keep the temperature up so your vital organs won't get too cold of vital organs won't get too cold of vital organs won't get too cold of course so once the babies are around course so once the babies are around course so once the babies are around half a year or so um they have the half a year or so um they have the half a year or so um they have the ability to shiver in the muscles and ability to shiver in the muscles and ability to shiver in the muscles and their nature has its way of like well if their nature has its way of like well if their nature has its way of like well if there's no need for all that brown fat there's no need for all that brown fat there's no need for all that brown fat anymore because you now can shiver in anymore because you now can shiver in anymore because you now can shiver in your muscles then it will shrink and your muscles then it will shrink and your muscles then it will shrink and that's also how it is for adults so if that's also how it is for adults so if that's also how it is for adults so if we don't use the brown fat we will have we don't use the brown fat we will have we don't use the brown fat we will have very little of it um and when we then very little of it um and when we then very little of it um and when we then activate it a lot then we will boost it activate it a lot then we will boost it activate it a lot then we will boost it or make it activate more we can have or make it activate more we can have or make it activate more we can have more Brown fat cells um they can even more Brown fat cells um they can even more Brown fat cells um they can even get more efficient because you increase get more efficient because you increase get more efficient because you increase the mitochondria in the cells when you

11:00the mitochondria in the cells when you the mitochondria in the cells when you activate them constantly um or activate them constantly um or activate them constantly um or continuously constantly constantly that continuously constantly constantly that continuously constantly constantly that might be a little too much yeah yeah um might be a little too much yeah yeah um might be a little too much yeah yeah um yeah so so when we then grow older we yeah so so when we then grow older we yeah so so when we then grow older we get less of it because our Mass the body get less of it because our Mass the body get less of it because our Mass the body gets bigger and we are EAS we can easier gets bigger and we are EAS we can easier gets bigger and we are EAS we can easier keep our keep our keep our temperature so what we can say about the temperature so what we can say about the temperature so what we can say about the brown fed is it has like two purposes brown fed is it has like two purposes brown fed is it has like two purposes and that is one just keep the the core and that is one just keep the the core and that is one just keep the the core temperature um at around 37° C and it's temperature um at around 37° C and it's temperature um at around 37° C and it's to increase our U metabolism or keep it to increase our U metabolism or keep it to increase our U metabolism or keep it in balance at least so that's the main in balance at least so that's the main in balance at least so that's the main purpose of that and you would have um purpose of that and you would have um purpose of that and you would have um Brown fat still when you are an adult Brown fat still when you are an adult Brown fat still when you are an adult but there is research showing that uh if but there is research showing that uh if but there is research showing that uh if you are higher in BMI if you are OB be you are higher in BMI if you are OB be you are higher in BMI if you are OB be you would have less brown fat um we you would have less brown fat um we you would have less brown fat um we don't really know whether it's because don't really know whether it's because don't really know whether it's because they already had less brown fat and

12:00they already had less brown fat and they already had less brown fat and therefore got obese um or at least it's therefore got obese um or at least it's therefore got obese um or at least it's not helping them to increase their not helping them to increase their not helping them to increase their metabolism um or if it's because they metabolism um or if it's because they metabolism um or if it's because they got obese and therefore have a lower got obese and therefore have a lower got obese and therefore have a lower insulin sensitivity and therefore the insulin sensitivity and therefore the insulin sensitivity and therefore the brown fat is not as easily activated and brown fat is not as easily activated and brown fat is not as easily activated and therefore it shrinks so we really don't therefore it shrinks so we really don't therefore it shrinks so we really don't know that it's the question about the know that it's the question about the know that it's the question about the the hen and the egg is it called that the hen and the egg is it called that the hen and the egg is it called that yeah the Chicken and the Egg Chien egg yeah the Chicken and the Egg Chien egg yeah the Chicken and the Egg Chien egg that's such a it's a that's such a good that's such a it's a that's such a good that's such a it's a that's such a good question um and as it relates to question um and as it relates to question um and as it relates to metabolism what are all the factors that metabolism what are all the factors that metabolism what are all the factors that kind of go into metabolism I feel like kind of go into metabolism I feel like kind of go into metabolism I feel like um you know obviously we have a little um you know obviously we have a little um you know obviously we have a little bit of a weight crisis here in in the bit of a weight crisis here in in the bit of a weight crisis here in in the states specifically um what what is it states specifically um what what is it states specifically um what what is it that kind of makes metabolism either that kind of makes metabolism either that kind of makes metabolism either slow down or slow down or slow down or increase yeah so slow slow metabolism increase yeah so slow slow metabolism increase yeah so slow slow metabolism happens with if you are just um not happens with if you are just um not happens with if you are just um not exercising for example so the more uh

13:00exercising for example so the more uh exercising for example so the more uh what's the word um sedentary Yeah the what's the word um sedentary Yeah the what's the word um sedentary Yeah the more sedentary you are the the slower more sedentary you are the the slower more sedentary you are the the slower your metabolism will get and uh it also your metabolism will get and uh it also your metabolism will get and uh it also depends on of course uh your diet and depends on of course uh your diet and depends on of course uh your diet and also if you increase inflammation in the also if you increase inflammation in the also if you increase inflammation in the body and there are different factors body and there are different factors body and there are different factors that will increase inflammation and if that will increase inflammation and if that will increase inflammation and if you don't counteract it by moving H or you don't counteract it by moving H or you don't counteract it by moving H or activating your f and flight system in activating your f and flight system in activating your f and flight system in some way your nervous system you won't some way your nervous system you won't some way your nervous system you won't get rid of that inflammation and that's get rid of that inflammation and that's get rid of that inflammation and that's also going to hurt on your metabolism so also going to hurt on your metabolism so also going to hurt on your metabolism so if you don't increase your metabolism if you don't increase your metabolism if you don't increase your metabolism then you will you will of course get then you will you will of course get then you will you will of course get obese yeah oh going back to the brown obese yeah oh going back to the brown obese yeah oh going back to the brown fat um women and men differences are fat um women and men differences are fat um women and men differences are there differences between brown fat yeah there differences between brown fat yeah there differences between brown fat yeah actually so there's research showing actually so there's research showing actually so there's research showing that women actually have a little bit that women actually have a little bit that women actually have a little bit more Brown fat than men and I've been more Brown fat than men and I've been more Brown fat than men and I've been speculating a lot about that what's the speculating a lot about that what's the speculating a lot about that what's the reason what's the reason in that why did

14:00reason what's the reason in that why did reason what's the reason in that why did nature make more Brown fat for women and nature make more Brown fat for women and nature make more Brown fat for women and or why do we have more Brown fat but I or why do we have more Brown fat but I or why do we have more Brown fat but I think um one way of like maybe think um one way of like maybe think um one way of like maybe explaining that without really having a explaining that without really having a explaining that without really having a scientific like answer to it but I think scientific like answer to it but I think scientific like answer to it but I think a reasoning could be that women are a reasoning could be that women are a reasoning could be that women are smaller in size mhm and uh we have less smaller in size mhm and uh we have less smaller in size mhm and uh we have less uh muscle mass compared to men we have uh muscle mass compared to men we have uh muscle mass compared to men we have smaller Hearts also so to pump the blood smaller Hearts also so to pump the blood smaller Hearts also so to pump the blood around meaning that we um have colder around meaning that we um have colder around meaning that we um have colder hands colder feet colder ears and this hands colder feet colder ears and this hands colder feet colder ears and this is proven in science as well um so from is proven in science as well um so from is proven in science as well um so from from women we we are just colder in from women we we are just colder in from women we we are just colder in temperature and that would need then we temperature and that would need then we temperature and that would need then we need something else to keep us warm and need something else to keep us warm and need something else to keep us warm and as we don't have as much muscle mass as as we don't have as much muscle mass as as we don't have as much muscle mass as men then that might be the Nature's Own men then that might be the Nature's Own men then that might be the Nature's Own Way of giving us temperature or increase Way of giving us temperature or increase Way of giving us temperature or increase our temperature by H having more Brown our temperature by H having more Brown our temperature by H having more Brown fat fat fat so it's also about if we are just colder

15:00so it's also about if we are just colder so it's also about if we are just colder then we will keep the brown fat so then we will keep the brown fat so then we will keep the brown fat so temperature- wise it makes sense that temperature- wise it makes sense that temperature- wise it makes sense that that women just have more Brown fat that women just have more Brown fat that women just have more Brown fat compared to men well that's that could compared to men well that's that could compared to men well that's that could be exciting right because if you then as be exciting right because if you then as be exciting right because if you then as a woman are doing cold therapy you can a woman are doing cold therapy you can a woman are doing cold therapy you can even maybe increase your brown fat or even maybe increase your brown fat or even maybe increase your brown fat or make it more effective as you exactly make it more effective as you exactly make it more effective as you exactly yeah exactly I think that is so yeah exactly I think that is so yeah exactly I think that is so interesting and one of the things that I interesting and one of the things that I interesting and one of the things that I discovered when I became a winter discovered when I became a winter discovered when I became a winter swimmer and I just want to explain that swimmer and I just want to explain that swimmer and I just want to explain that winter swimming is just Co launching winter swimming is just Co launching winter swimming is just Co launching it's just where you do it so we in the it's just where you do it so we in the it's just where you do it so we in the nordics do it in the open se but we nordics do it in the open se but we nordics do it in the open se but we often also do it in in a c plunge or um often also do it in in a c plunge or um often also do it in in a c plunge or um In The Swim Hall so we have that as well In The Swim Hall so we have that as well In The Swim Hall so we have that as well so it's just copling actually when I so it's just copling actually when I so it's just copling actually when I say winter swimming it's just a term say winter swimming it's just a term say winter swimming it's just a term that we use in the nordics um that we use in the nordics um that we use in the nordics um so oh sorry I lost it when you started so oh sorry I lost it when you started so oh sorry I lost it when you started cut yeah we'll cut that when you started cut yeah we'll cut that when you started cut yeah we'll cut that when you started winter swimming there was something that

16:00winter swimming there was something that winter swimming there was something that you kind of um figured out or with the you kind of um figured out or with the you kind of um figured out or with the brown F oh yeah right good um so H when brown F oh yeah right good um so H when brown F oh yeah right good um so H when I started winter swimming I didn't know I started winter swimming I didn't know I started winter swimming I didn't know exactly what to expect from my own body exactly what to expect from my own body exactly what to expect from my own body because I was so avoiding the the cold I because I was so avoiding the the cold I because I was so avoiding the the cold I didn't want to become a winter swimmer didn't want to become a winter swimmer didn't want to become a winter swimmer but everyone told me that if you do but everyone told me that if you do but everyone told me that if you do research in this you have to try it out research in this you have to try it out research in this you have to try it out and that's also really where when I once and that's also really where when I once and that's also really where when I once I started I felt the whole um the I started I felt the whole um the I started I felt the whole um the physiology how how things were connected physiology how how things were connected physiology how how things were connected I read all the literature about what's I read all the literature about what's I read all the literature about what's happening in our physiology in the brain happening in our physiology in the brain happening in our physiology in the brain but I didn't really connect the dots but I didn't really connect the dots but I didn't really connect the dots until I tried it myself and by doing so until I tried it myself and by doing so until I tried it myself and by doing so I felt I felt I felt also the increase in warmth and I got also the increase in warmth and I got also the increase in warmth and I got warmer as I got adapted to the cold and warmer as I got adapted to the cold and warmer as I got adapted to the cold and I'm so happy just if that's the only I'm so happy just if that's the only I'm so happy just if that's the only outcome if I got from that um I would outcome if I got from that um I would outcome if I got from that um I would say that that getting warmer helped me a

17:00say that that getting warmer helped me a say that that getting warmer helped me a lot H I'm just so much more out in lot H I'm just so much more out in lot H I'm just so much more out in nature and and doing cold therapy is nature and and doing cold therapy is nature and and doing cold therapy is something that I kind of enjoy today something that I kind of enjoy today something that I kind of enjoy today even though it's uncomfortable while I even though it's uncomfortable while I even though it's uncomfortable while I do it but I enjoy it afterwards and I do it but I enjoy it afterwards and I do it but I enjoy it afterwards and I feel I conquered something but getting feel I conquered something but getting feel I conquered something but getting out of that cold plunge and having that out of that cold plunge and having that out of that cold plunge and having that warmth afterwards is something that I warmth afterwards is something that I warmth afterwards is something that I did not expect and that's probably did not expect and that's probably did not expect and that's probably because I have activated my brown fat um because I have activated my brown fat um because I have activated my brown fat um gotten a better way of constricting and gotten a better way of constricting and gotten a better way of constricting and dilating my blood vessels so the blood dilating my blood vessels so the blood dilating my blood vessels so the blood circulation has definitely improved so circulation has definitely improved so circulation has definitely improved so even though you are not um even though even though you are not um even though even though you are not um even though that you are young you can still have a that you are young you can still have a that you are young you can still have a better blood circulation and that's also better blood circulation and that's also better blood circulation and that's also what we see in the winter swimmers that what we see in the winter swimmers that what we see in the winter swimmers that I researched they had a better blood I researched they had a better blood I researched they had a better blood circulation they were warmer uh compared circulation they were warmer uh compared circulation they were warmer uh compared to the control group how do you measure to the control group how do you measure to the control group how do you measure Brown fat is it something that you can Brown fat is it something that you can Brown fat is it something that you can measure at home or any tests no so with measure at home or any tests no so with measure at home or any tests no so with with a pet C scanner okay you can

18:00with a pet C scanner okay you can with a pet C scanner okay you can measure it in a pet C scanner it's measure it in a pet C scanner it's measure it in a pet C scanner it's located very Central in the body so you located very Central in the body so you located very Central in the body so you give an an injection of a glucose analog give an an injection of a glucose analog give an an injection of a glucose analog Tracer uh which is also radioactive so Tracer uh which is also radioactive so Tracer uh which is also radioactive so it's not something that we can it's not something that we can it's not something that we can go yeah yeah it's only for research go yeah yeah it's only for research go yeah yeah it's only for research purpose or if you want to yeah it's only purpose or if you want to yeah it's only purpose or if you want to yeah it's only for research purpose so not not an for research purpose so not not an for research purpose so not not an accessible test at this point not not at accessible test at this point not not at accessible test at this point not not at all not at all okay how long did it take all not at all okay how long did it take all not at all okay how long did it take you to start getting warmer like when you to start getting warmer like when you to start getting warmer like when you started to do your cold swimming um you started to do your cold swimming um you started to do your cold swimming um I would say for me uh the first I would I would say for me uh the first I would I would say for me uh the first I would say three to five times were actually say three to five times were actually say three to five times were actually horrible yeah yes it did not feel good horrible yeah yes it did not feel good horrible yeah yes it did not feel good um I kind of Envy those who just do the um I kind of Envy those who just do the um I kind of Envy those who just do the first plung and then they're like I'm first plung and then they're like I'm first plung and then they're like I'm this is fantastic I'm going to do it this is fantastic I'm going to do it this is fantastic I'm going to do it again I didn't feel that way I must say again I didn't feel that way I must say again I didn't feel that way I must say but I did get over it um after few but I did get over it um after few but I did get over it um after few attempts uh then I felt that I got

19:00attempts uh then I felt that I got attempts uh then I felt that I got quickly warm compared to the first time quickly warm compared to the first time quickly warm compared to the first time the first time I went home um I was I the first time I went home um I was I the first time I went home um I was I think I was shivering for 4 hours wow on think I was shivering for 4 hours wow on think I was shivering for 4 hours wow on my couch and that's where the whole my couch and that's where the whole my couch and that's where the whole process of that was figuring out then process of that was figuring out then process of that was figuring out then why am I shivering I didn't shiver in why am I shivering I didn't shiver in why am I shivering I didn't shiver in the water the whole after drop um I the water the whole after drop um I the water the whole after drop um I researched that that as well because I researched that that as well because I researched that that as well because I needed to figure out what what what was needed to figure out what what what was needed to figure out what what what was happening and is is this healthy for me happening and is is this healthy for me happening and is is this healthy for me to shiver on the couch I found out it to shiver on the couch I found out it to shiver on the couch I found out it was okay actually it's it's something was okay actually it's it's something was okay actually it's it's something healthy for you as well as long as you healthy for you as well as long as you healthy for you as well as long as you don't get hypothermic of course um but I don't get hypothermic of course um but I don't get hypothermic of course um but I think the the think the the think the the Shivering on the couch was was the Shivering on the couch was was the Shivering on the couch was was the stepping stone to figuring out how do we stepping stone to figuring out how do we stepping stone to figuring out how do we reheat naturally and how do I increase reheat naturally and how do I increase reheat naturally and how do I increase the warmth or the speed of the warmth in the warmth or the speed of the warmth in the warmth or the speed of the warmth in my body and um letting my body do that my body and um letting my body do that my body and um letting my body do that naturally will boost the brown fat naturally will boost the brown fat naturally will boost the brown fat that's where my hypoth hypothesis and that's where my hypoth hypothesis and that's where my hypoth hypothesis and that came so I kept actually winter

20:00that came so I kept actually winter that came so I kept actually winter swimming without using the sauna um um swimming without using the sauna um um swimming without using the sauna um um and that helped me get warmer so after a and that helped me get warmer so after a and that helped me get warmer so after a few attempts more I felt that I was few attempts more I felt that I was few attempts more I felt that I was warmer and warmer and now when I go I'm warmer and warmer and now when I go I'm warmer and warmer and now when I go I'm not cold anymore when I get home um my not cold anymore when I get home um my not cold anymore when I get home um my feet are still but that takes a few feet are still but that takes a few feet are still but that takes a few hours but I think that my my body in hours but I think that my my body in hours but I think that my my body in general is warm when I get home and I general is warm when I get home and I general is warm when I get home and I live 5 minutes from the water so yeah live 5 minutes from the water so yeah live 5 minutes from the water so yeah and how long did you start with uh like and how long did you start with uh like and how long did you start with uh like the duration of the plunge or the swim the duration of the plunge or the swim the duration of the plunge or the swim when you first started when I first when you first started when I first when you first started when I first started I did 2 seconds I think oh that started I did 2 seconds I think oh that started I did 2 seconds I think oh that was about it uh but then I um I also and was about it uh but then I um I also and was about it uh but then I um I also and this was before I started my studies um this was before I started my studies um this was before I started my studies um so I I did a lot of like field studies I so I I did a lot of like field studies I so I I did a lot of like field studies I went to all the jedies in Denmark and went to all the jedies in Denmark and went to all the jedies in Denmark and just interviewed the winter swimmers just interviewed the winter swimmers just interviewed the winter swimmers what do you do and how long and I took what do you do and how long and I took what do you do and how long and I took timers and then yeah and then I started timers and then yeah and then I started timers and then yeah and then I started myself as well so what I figured out was myself as well so what I figured out was myself as well so what I figured out was how our breath work is connected with

21:00how our breath work is connected with how our breath work is connected with our nervous system and how I can use our nervous system and how I can use our nervous system and how I can use that to increase the timing in the water that to increase the timing in the water that to increase the timing in the water the next question was then how long the next question was then how long the next question was then how long should I stay in in order for this to be should I stay in in order for this to be should I stay in in order for this to be healthy for me and also beneficial um healthy for me and also beneficial um healthy for me and also beneficial um and and I went through the literature I and and I went through the literature I and and I went through the literature I couldn't really find anything saying couldn't really find anything saying couldn't really find anything saying that it should be healthy for us to cool that it should be healthy for us to cool that it should be healthy for us to cool down our deeper tissue so that's where I down our deeper tissue so that's where I down our deeper tissue so that's where I figured okay so that fits good with my figured okay so that fits good with my figured okay so that fits good with my my theory about just just do a little my theory about just just do a little my theory about just just do a little bit because that's that's kind of also bit because that's that's kind of also bit because that's that's kind of also where you can say that the healthy uh where you can say that the healthy uh where you can say that the healthy uh stress will appear if it's only short stress will appear if it's only short stress will appear if it's only short term so I think it fits with hen's term so I think it fits with hen's term so I think it fits with hen's theory around um healthy stress that theory around um healthy stress that theory around um healthy stress that you're not exposing yourself to the you're not exposing yourself to the you're not exposing yourself to the stressor for a very long time yeah so stressor for a very long time yeah so stressor for a very long time yeah so the short-term stress was definitely the short-term stress was definitely the short-term stress was definitely something I knew from the beginning that something I knew from the beginning that something I knew from the beginning that I wanted to research so any protocol I wanted to research so any protocol I wanted to research so any protocol that I came out with would be pretty that I came out with would be pretty that I came out with would be pretty much accessible for most people mhm yeah

22:00much accessible for most people mhm yeah much accessible for most people mhm yeah I love that what can we talk a little I love that what can we talk a little I love that what can we talk a little bit about um the actual mechanisms that bit about um the actual mechanisms that bit about um the actual mechanisms that make either we first we'll start with make either we first we'll start with make either we first we'll start with cold therapy um but effective for cold therapy um but effective for cold therapy um but effective for improving cellular improving cellular improving cellular Health um yeah so what the mechanisms so Health um yeah so what the mechanisms so Health um yeah so what the mechanisms so I I suppose like what is it about I I suppose like what is it about I I suppose like what is it about getting into the cold water um what's getting into the cold water um what's getting into the cold water um what's happening in our bodies that's making it happening in our bodies that's making it happening in our bodies that's making it so beneficial yeah so there lot of so beneficial yeah so there lot of so beneficial yeah so there lot of things going on it's insane because when things going on it's insane because when things going on it's insane because when you go into the cold water you activate you go into the cold water you activate you go into the cold water you activate everything in your body it's there's everything in your body it's there's everything in your body it's there's nothing sedentary about the situation so nothing sedentary about the situation so nothing sedentary about the situation so of course all the cells will be of course all the cells will be of course all the cells will be activated and what happens uh if we activated and what happens uh if we activated and what happens uh if we start from uh from the outside let's start from uh from the outside let's start from uh from the outside let's start there so once you activate your start there so once you activate your start there so once you activate your co-receptors in the in the skin your co-receptors in the in the skin your co-receptors in the in the skin your peripheral uh Pathways nerve Pathways peripheral uh Pathways nerve Pathways peripheral uh Pathways nerve Pathways will activate the temperature center in will activate the temperature center in will activate the temperature center in your uh brain where um neurotransmitters

23:00your uh brain where um neurotransmitters your uh brain where um neurotransmitters will be released and this is dopamine it will be released and this is dopamine it will be released and this is dopamine it can actually increase up to 2 and2 fold can actually increase up to 2 and2 fold can actually increase up to 2 and2 fold some actually have it up to five fold some actually have it up to five fold some actually have it up to five fold wow and yes five I've have not seen that wow and yes five I've have not seen that wow and yes five I've have not seen that one that is like insane and also um nor one that is like insane and also um nor one that is like insane and also um nor adrenaline will be activated and also adrenaline will be activated and also adrenaline will be activated and also 2.5 fold um above Baseline and within a 2.5 fold um above Baseline and within a 2.5 fold um above Baseline and within a few minutes no adrenaline is uh the key few minutes no adrenaline is uh the key few minutes no adrenaline is uh the key to activate our um our Brown fat hour um to activate our um our Brown fat hour um to activate our um our Brown fat hour um and it's also activating um the energy and it's also activating um the energy and it's also activating um the energy that you you get out of it already from that you you get out of it already from that you you get out of it already from the beginning and you start to the beginning and you start to the beginning and you start to hyperventilate and the hyperventilation hyperventilate and the hyperventilation hyperventilate and the hyperventilation happens because there's a reflex in our happens because there's a reflex in our happens because there's a reflex in our body when we submerge into cold water or body when we submerge into cold water or body when we submerge into cold water or exposed to any any cold showers uh you exposed to any any cold showers uh you exposed to any any cold showers uh you can also use that of course um and the can also use that of course um and the can also use that of course um and the hyperventilation happens because you hyperventilation happens because you hyperventilation happens because you shock the body so you go into this kind shock the body so you go into this kind shock the body so you go into this kind of shock um um uh of shock um um uh of shock um um uh position in the body where you have the

24:00position in the body where you have the position in the body where you have the fight and flight uh system activated fight and flight uh system activated fight and flight uh system activated because the body is acting as if you are because the body is acting as if you are because the body is acting as if you are going to die and that's that's the point going to die and that's that's the point going to die and that's that's the point of it you you really want to activate of it you you really want to activate of it you you really want to activate that but you also want to you can say that but you also want to you can say that but you also want to you can say breathe through it so you will activate breathe through it so you will activate breathe through it so you will activate the parasympathetic part of your nervous the parasympathetic part of your nervous the parasympathetic part of your nervous system so the autonomic nervous system system so the autonomic nervous system system so the autonomic nervous system has these two parts where uh you really has these two parts where uh you really has these two parts where uh you really want to balance that and in one co- want to balance that and in one co- want to balance that and in one co- plunge you you can actually activate plunge you you can actually activate plunge you you can actually activate both if you can just breathe through the both if you can just breathe through the both if you can just breathe through the cold shock takes about a minute or one cold shock takes about a minute or one cold shock takes about a minute or one and a half minute or so what is the best and a half minute or so what is the best and a half minute or so what is the best practice to um really help to keep the practice to um really help to keep the practice to um really help to keep the parasympathetic nervous system parasympathetic nervous system parasympathetic nervous system activated um yeah so co- plunging will activated um yeah so co- plunging will activated um yeah so co- plunging will be one thing that you can do and uh but be one thing that you can do and uh but be one thing that you can do and uh but also activating it with exercise or you also activating it with exercise or you also activating it with exercise or you can use the SAA and uh the sound is also can use the SAA and uh the sound is also can use the SAA and uh the sound is also really good for this but it's slower really good for this but it's slower really good for this but it's slower it's it takes 10 minutes before you have it's it takes 10 minutes before you have it's it takes 10 minutes before you have activated your um your nervous system in

25:00activated your um your nervous system in activated your um your nervous system in a way where you start to breathe faster a way where you start to breathe faster a way where you start to breathe faster your your heart is your heart rate is your your heart is your heart rate is your your heart is your heart rate is going faster so it takes a little bit going faster so it takes a little bit going faster so it takes a little bit more time of course what breath work more time of course what breath work more time of course what breath work practice do you typically do are you practice do you typically do are you practice do you typically do are you doing like box breathing or whim Hof doing like box breathing or whim Hof doing like box breathing or whim Hof breathing what type of breathing do you breathing what type of breathing do you breathing what type of breathing do you do in the cold plunge to keep your ner do in the cold plunge to keep your ner do in the cold plunge to keep your ner uh sorry your parasympathetic nervous uh sorry your parasympathetic nervous uh sorry your parasympathetic nervous system activated yeah so um I I wouldn't system activated yeah so um I I wouldn't system activated yeah so um I I wouldn't any hypervent ventilating breath work or any hypervent ventilating breath work or any hypervent ventilating breath work or breath holds I just have to say that breath holds I just have to say that breath holds I just have to say that that's not something I recommend um not that's not something I recommend um not that's not something I recommend um not before or during or even after a CO before or during or even after a CO before or during or even after a CO plune what happens is that if you plune what happens is that if you plune what happens is that if you hyperventilate or you hold your breath hyperventilate or you hold your breath hyperventilate or you hold your breath you have less blood flow to the brain you have less blood flow to the brain you have less blood flow to the brain and when you then go into the cold water and when you then go into the cold water and when you then go into the cold water you have a reduction even further of 30 you have a reduction even further of 30 you have a reduction even further of 30 to 40% to the brain which is because you to 40% to the brain which is because you to 40% to the brain which is because you activate the sympathetic nervous system activate the sympathetic nervous system activate the sympathetic nervous system so the combination of that could so the combination of that could so the combination of that could actually make you faint m so we don't actually make you faint m so we don't actually make you faint m so we don't want that but I would recommend that

26:00want that but I would recommend that want that but I would recommend that people do slow nasal breathing instead people do slow nasal breathing instead people do slow nasal breathing instead they can do that before just to rehearse they can do that before just to rehearse they can do that before just to rehearse it and make themselves comfortable uh it and make themselves comfortable uh it and make themselves comfortable uh before going in uh really depending on before going in uh really depending on before going in uh really depending on also how chill the weather is in in the also how chill the weather is in in the also how chill the weather is in in the nordics OR in Europe we have very much nordics OR in Europe we have very much nordics OR in Europe we have very much cold wind during the the winter so it cold wind during the the winter so it cold wind during the the winter so it it's we cannot stand on the jetti for it's we cannot stand on the jetti for it's we cannot stand on the jetti for that long before we go in because so that long before we go in because so that long before we go in because so cold um but um but do the nasal slow cold um but um but do the nasal slow cold um but um but do the nasal slow breathing and then go into the water and breathing and then go into the water and breathing and then go into the water and do the cycle so you breathe in through do the cycle so you breathe in through do the cycle so you breathe in through the nose and out through the mouth the nose and out through the mouth the nose and out through the mouth because you start to hyperventilate because you start to hyperventilate because you start to hyperventilate maybe um but that's totally okay until maybe um but that's totally okay until maybe um but that's totally okay until you get a control over your your breath you get a control over your your breath you get a control over your your breath work your nervous system um I would work your nervous system um I would work your nervous system um I would definitely recommend that to activate definitely recommend that to activate definitely recommend that to activate your parasympathetic nervous system I your parasympathetic nervous system I your parasympathetic nervous system I love that let's talk about let's say love that let's talk about let's say love that let's talk about let's say you're a beginner um if you want to you're a beginner um if you want to you're a beginner um if you want to start cold plunging like how often might

27:00start cold plunging like how often might start cold plunging like how often might you do it how frequently and then we can you do it how frequently and then we can you do it how frequently and then we can potentially walk through more advanced potentially walk through more advanced potentially walk through more advanced you know um cold plungers like is there you know um cold plungers like is there you know um cold plungers like is there a maximum can it get dangerous at some a maximum can it get dangerous at some a maximum can it get dangerous at some point what does that look like but point what does that look like but point what does that look like but starting with um if you if you've never starting with um if you if you've never starting with um if you if you've never even done a cold plunge maybe should you even done a cold plunge maybe should you even done a cold plunge maybe should you try for like 2 minutes and then talk try for like 2 minutes and then talk try for like 2 minutes and then talk about the natural warming up process yes about the natural warming up process yes about the natural warming up process yes so if if you're new to to this I would so if if you're new to to this I would so if if you're new to to this I would recommend that you start really slow um recommend that you start really slow um recommend that you start really slow um I mean a full co- plunge up to the neck I mean a full co- plunge up to the neck I mean a full co- plunge up to the neck might not be necessary the first time if might not be necessary the first time if might not be necessary the first time if you can do like up to up to your your you can do like up to up to your your you can do like up to up to your your belly it would be okay um but the thing belly it would be okay um but the thing belly it would be okay um but the thing is that when you then submerge up to if is that when you then submerge up to if is that when you then submerge up to if you submerge up to your neck you will you submerge up to your neck you will you submerge up to your neck you will hyper hyperventilate even more because hyper hyperventilate even more because hyper hyperventilate even more because you activate more of your Co receptors you activate more of your Co receptors you activate more of your Co receptors um so a goal for an beginner could be um so a goal for an beginner could be um so a goal for an beginner could be just to get in and and out but um just just to get in and and out but um just just to get in and and out but um just to have that experience that you could

28:00to have that experience that you could to have that experience that you could you actually just did it it it really you actually just did it it it really you actually just did it it it really depends on how anxious you are if you're depends on how anxious you are if you're depends on how anxious you are if you're not at that anxious about the cold water not at that anxious about the cold water not at that anxious about the cold water then you could um have a goal of maybe then you could um have a goal of maybe then you could um have a goal of maybe breathe through the first minute which breathe through the first minute which breathe through the first minute which will be the cold shock and you will will be the cold shock and you will will be the cold shock and you will activate the parasympathetic part of activate the parasympathetic part of activate the parasympathetic part of your nervous system so if you can get up your nervous system so if you can get up your nervous system so if you can get up to 30 seconds or a minute or so then you to 30 seconds or a minute or so then you to 30 seconds or a minute or so then you then you are definitely better than I then you are definitely better than I then you are definitely better than I was um but that would be a good goal was um but that would be a good goal was um but that would be a good goal okay and then when you're warming up so okay and then when you're warming up so okay and then when you're warming up so your recommendation is to warm up your recommendation is to warm up your recommendation is to warm up naturally right not jump into like a naturally right not jump into like a naturally right not jump into like a warm blanket or a sauna what are the warm blanket or a sauna what are the warm blanket or a sauna what are the benefits of that um of that practice benefits of that um of that practice benefits of that um of that practice yeah I I totally get that that might be yeah I I totally get that that might be yeah I I totally get that that might be a little bit Advanced for some people um a little bit Advanced for some people um a little bit Advanced for some people um to to warm up naturally with that I mean to to warm up naturally with that I mean to to warm up naturally with that I mean that if you if you have the options of that if you if you have the options of that if you if you have the options of also going into some kind of heat it also going into some kind of heat it also going into some kind of heat it could be a SAA it could be a a SAA

29:00could be a SAA it could be a a SAA could be a SAA it could be a a SAA blanket or something like that if you blanket or something like that if you blanket or something like that if you can not do that then you will force your can not do that then you will force your can not do that then you will force your body to reheat naturally after your C- body to reheat naturally after your C- body to reheat naturally after your C- plun and it takes a lot of energy from plun and it takes a lot of energy from plun and it takes a lot of energy from your body to to process that cold and your body to to process that cold and your body to to process that cold and get you back to the normal temperature get you back to the normal temperature get you back to the normal temperature that you're usually in and to do that we that you're usually in and to do that we that you're usually in and to do that we will activate your met the metabolism will activate your met the metabolism will activate your met the metabolism and burn off fat and uh and glucose from and burn off fat and uh and glucose from and burn off fat and uh and glucose from the bloodstream which will take from the bloodstream which will take from the bloodstream which will take from your depos and we do want that because your depos and we do want that because your depos and we do want that because we want less of the white fat and so we want less of the white fat and so we want less of the white fat and so that's a good thing so it it takes hours that's a good thing so it it takes hours that's a good thing so it it takes hours actually um so it's a good workout so actually um so it's a good workout so actually um so it's a good workout so the cold is not just those few minutes the cold is not just those few minutes the cold is not just those few minutes that people do it in in in the plunge I that people do it in in in the plunge I that people do it in in in the plunge I think that the benefits comes from um uh think that the benefits comes from um uh think that the benefits comes from um uh from seeing it as a workout that happens from seeing it as a workout that happens from seeing it as a workout that happens also after the cop plune so ending on also after the cop plune so ending on also after the cop plune so ending on the cold and forcing your body to reheat the cold and forcing your body to reheat the cold and forcing your body to reheat naturally afterwards will give you a lot

30:00naturally afterwards will give you a lot naturally afterwards will give you a lot of calorie burning and that's just for of calorie burning and that's just for of calorie burning and that's just for free why not do it why not force the free why not do it why not force the free why not do it why not force the body to do that on its own so but if body to do that on its own so but if body to do that on its own so but if you're new to this it it might be a you're new to this it it might be a you're new to this it it might be a little bit difficult to to yeah to just little bit difficult to to yeah to just little bit difficult to to yeah to just wait for the body to to reheat I've done wait for the body to to reheat I've done wait for the body to to reheat I've done it it it takes a lot of uh uh I had to it it it takes a lot of uh uh I had to it it it takes a lot of uh uh I had to tell myself not to go into the hot sh tell myself not to go into the hot sh tell myself not to go into the hot sh hour it's like okay I I went to my hour it's like okay I I went to my hour it's like okay I I went to my kitchen and started cleaning so moving kitchen and started cleaning so moving kitchen and started cleaning so moving is definitely a good thing to do yeah I is definitely a good thing to do yeah I is definitely a good thing to do yeah I love that um I've worn a glucose monitor love that um I've worn a glucose monitor love that um I've worn a glucose monitor before in a cold plunge and my before in a cold plunge and my before in a cold plunge and my glucose really just dropped super fast glucose really just dropped super fast glucose really just dropped super fast why do we think that is is the body why do we think that is is the body why do we think that is is the body using the glucose so the glucose dropped using the glucose so the glucose dropped using the glucose so the glucose dropped yeah okay it's probably because the yeah okay it's probably because the yeah okay it's probably because the glucose dropped um the metabolism glucose dropped um the metabolism glucose dropped um the metabolism increases very fast when you go into the

31:00increases very fast when you go into the increases very fast when you go into the cold and it needs fuel and the fuel is cold and it needs fuel and the fuel is cold and it needs fuel and the fuel is going to be what's easily available and going to be what's easily available and going to be what's easily available and what's easily available would be what's what's easily available would be what's what's easily available would be what's in your blood circulation and that would in your blood circulation and that would in your blood circulation and that would be the glucose first of all and it will be the glucose first of all and it will be the glucose first of all and it will be um free fatty acids I would say so be um free fatty acids I would say so be um free fatty acids I would say so and that's going to be taken up um in and that's going to be taken up um in and that's going to be taken up um in your tissue and you can say that if you your tissue and you can say that if you your tissue and you can say that if you then measure your glucose in your blood then measure your glucose in your blood then measure your glucose in your blood you will probably really fast measure you will probably really fast measure you will probably really fast measure that it dropped yeah I I have to think that it dropped yeah I I have to think that it dropped yeah I I have to think that that would be a great thing though that that would be a great thing though that that would be a great thing though I feel like so many people just have so I feel like so many people just have so I feel like so many people just have so much extra glucose yeah you much extra glucose yeah you much extra glucose yeah you know you felt right that's that's the know you felt right that's that's the know you felt right that's that's the problem so I mean that was such a cool problem so I mean that was such a cool problem so I mean that was such a cool little experiment on myself cuz I was little experiment on myself cuz I was little experiment on myself cuz I was like wo um it just dropped you know like wo um it just dropped you know like wo um it just dropped you know within being within a couple of seconds within being within a couple of seconds within being within a couple of seconds really within even being in the cold really within even being in the cold really within even being in the cold plunge so I have to really assume that's plunge so I have to really assume that's plunge so I have to really assume that's a great practice for overall health a great practice for overall health a great practice for overall health disos some that glucose it is definitely

32:00disos some that glucose it is definitely disos some that glucose it is definitely it is and imagine that if we do this on it is and imagine that if we do this on it is and imagine that if we do this on a regular basis a regular basis a regular basis because essentially what we want um to because essentially what we want um to because essentially what we want um to have a better metabolism is to increase have a better metabolism is to increase have a better metabolism is to increase our insulin sensitivity and the re the our insulin sensitivity and the re the our insulin sensitivity and the re the way to do that is to um make our cells way to do that is to um make our cells way to do that is to um make our cells more um um sensitive to the glucose to more um um sensitive to the glucose to more um um sensitive to the glucose to the insulin so we can remove the glucose the insulin so we can remove the glucose the insulin so we can remove the glucose from the bloodstream and the only way to from the bloodstream and the only way to from the bloodstream and the only way to do that is to activate our metabolism do that is to activate our metabolism do that is to activate our metabolism and we can do that by H do a workout so and we can do that by H do a workout so and we can do that by H do a workout so any exercise um but an exercise also any exercise um but an exercise also any exercise um but an exercise also seems to be actually a co- plunge or seems to be actually a co- plunge or seems to be actually a co- plunge or going to the s to the sauna uh because going to the s to the sauna uh because going to the s to the sauna uh because that will activate the metabolism as that will activate the metabolism as that will activate the metabolism as well and in that sense we would get more well and in that sense we would get more well and in that sense we would get more insulin um sensitive and our research insulin um sensitive and our research insulin um sensitive and our research also shows that the insulin sensitivity also shows that the insulin sensitivity also shows that the insulin sensitivity gets improved um from cold and heat gets improved um from cold and heat gets improved um from cold and heat exposure um and even um and there's

33:00exposure um and even um and there's exposure um and even um and there's there's more research on that so cold there's more research on that so cold there's more research on that so cold and heat exposure is a good form of and heat exposure is a good form of and heat exposure is a good form of stress for the body to uh to increase stress for the body to uh to increase stress for the body to uh to increase our insulin sensitivity in your research our insulin sensitivity in your research our insulin sensitivity in your research how long did it take for people's um how long did it take for people's um how long did it take for people's um insulin sensitivity to improve with insulin sensitivity to improve with insulin sensitivity to improve with doing cold plunging or was it cold and doing cold plunging or was it cold and doing cold plunging or was it cold and hot they were doing both or just one in hot they were doing both or just one in hot they were doing both or just one in my research they were doing both okay um my research they were doing both okay um my research they were doing both okay um and um it's so in my research we and um it's so in my research we and um it's so in my research we investigated the um some adapted winter investigated the um some adapted winter investigated the um some adapted winter swimmers okay so they had been doing swimmers okay so they had been doing swimmers okay so they had been doing winter swimming for a couple of winter swimming for a couple of winter swimming for a couple of Seasons um and they were already had a Seasons um and they were already had a Seasons um and they were already had a better insulin sensitivity while we better insulin sensitivity while we better insulin sensitivity while we followed them for for for a year so they followed them for for for a year so they followed them for for for a year so they were adapted already from the beginning were adapted already from the beginning were adapted already from the beginning but we can see in other research there but we can see in other research there but we can see in other research there is a study um from Poland from is a study um from Poland from is a study um from Poland from 2016 um and they showed that uh that a

34:002016 um and they showed that uh that a 2016 um and they showed that uh that a group of middle-aged um men and women group of middle-aged um men and women group of middle-aged um men and women who were not adapted to Winter swimming who were not adapted to Winter swimming who were not adapted to Winter swimming they measured before and during and they measured before and during and they measured before and during and after and they could see that they had after and they could see that they had after and they could see that they had um a better insulin sensitivity already um a better insulin sensitivity already um a better insulin sensitivity already after a few months of doing like just after a few months of doing like just after a few months of doing like just regular winter swimming um and and that regular winter swimming um and and that regular winter swimming um and and that was I don't think that was with Sona but was I don't think that was with Sona but was I don't think that was with Sona but that was just cold swimming do you know that was just cold swimming do you know that was just cold swimming do you know how frequently they were doing this how frequently they were doing this how frequently they were doing this winter swimming I don't remember right winter swimming I don't remember right winter swimming I don't remember right now but it was not like every day or now but it was not like every day or now but it was not like every day or anything just a couple of times per week anything just a couple of times per week anything just a couple of times per week probably but uh I'm not really sure if probably but uh I'm not really sure if probably but uh I'm not really sure if it even says how long they were in the it even says how long they were in the it even says how long they were in the cold water don't think that they were cold water don't think that they were cold water don't think that they were much focused on it um just the thing much focused on it um just the thing much focused on it um just the thing about doing it but what we can see um about doing it but what we can see um about doing it but what we can see um from the literature is that the most from the literature is that the most from the literature is that the most research is on very short-term exposure research is on very short-term exposure research is on very short-term exposure okay and um my research also shows that okay and um my research also shows that okay and um my research also shows that this short-term exposure is enough to this short-term exposure is enough to

35:00this short-term exposure is enough to see these differences in metabolism and see these differences in metabolism and see these differences in metabolism and yeah in mental health even um there was yeah in mental health even um there was yeah in mental health even um there was also new research on that and it it also new research on that and it it also new research on that and it it shows that people do get less depressed shows that people do get less depressed shows that people do get less depressed and do get better mood and less anxiety and do get better mood and less anxiety and do get better mood and less anxiety and and I think that's that's I think and and I think that's that's I think and and I think that's that's I think that is very very interesting if I that is very very interesting if I that is very very interesting if I should say something new research should should say something new research should should say something new research should definitely look that way because the the definitely look that way because the the definitely look that way because the the mental health part is very important I mental health part is very important I mental health part is very important I think definitely do you think it's the think definitely do you think it's the think definitely do you think it's the increase in dopamine or what do you increase in dopamine or what do you increase in dopamine or what do you think it's the increase in dopamine but think it's the increase in dopamine but think it's the increase in dopamine but definitely also know adrenaline so we definitely also know adrenaline so we definitely also know adrenaline so we know from depression medication that um know from depression medication that um know from depression medication that um exactly where in the brain uh this exactly where in the brain uh this exactly where in the brain uh this medication is aiming I don't know if you medication is aiming I don't know if you medication is aiming I don't know if you can explain it like that but um that is can explain it like that but um that is can explain it like that but um that is where the nor adrenaline is um is um The where the nor adrenaline is um is um The where the nor adrenaline is um is um The receptors for that are placed and that's receptors for that are placed and that's receptors for that are placed and that's also um the same um molecule or

36:00also um the same um molecule or also um the same um molecule or neur sorry that's the same neur sorry that's the same neur sorry that's the same neurotransmitter that is increased in neurotransmitter that is increased in neurotransmitter that is increased in the cold water and also when you use the the cold water and also when you use the the cold water and also when you use the heat so it's it it attacks or attacks it heat so it's it it attacks or attacks it heat so it's it it attacks or attacks it it's aimed for the same Center in the it's aimed for the same Center in the it's aimed for the same Center in the brain and that's very interesting I brain and that's very interesting I brain and that's very interesting I think so the amount of noradrenaline think so the amount of noradrenaline think so the amount of noradrenaline that increases when you go into the cold that increases when you go into the cold that increases when you go into the cold water it corresponds to what we have in water it corresponds to what we have in water it corresponds to what we have in those anti-depressant pills um so wow so those anti-depressant pills um so wow so those anti-depressant pills um so wow so you you it's it wouldn't surprise me you you it's it wouldn't surprise me you you it's it wouldn't surprise me when people say that they can replace um when people say that they can replace um when people say that they can replace um their anti-depressant or at least some their anti-depressant or at least some their anti-depressant or at least some of it uh with co- plunging uh I don't of it uh with co- plunging uh I don't of it uh with co- plunging uh I don't think that we have solid data yet to say think that we have solid data yet to say think that we have solid data yet to say that it can but we do have some pilot that it can but we do have some pilot that it can but we do have some pilot studies on this some from Denmark some studies on this some from Denmark some studies on this some from Denmark some from UK which shows that um it's that from UK which shows that um it's that from UK which shows that um it's that patients who patients who patients who use the Cod like this they do get in a

37:00use the Cod like this they do get in a use the Cod like this they do get in a better mood and they are able also to um better mood and they are able also to um better mood and they are able also to um um to uh to decrease the amount of uh um to uh to decrease the amount of uh um to uh to decrease the amount of uh anti-depressant medication that have to anti-depressant medication that have to anti-depressant medication that have to take I love that hi guys I'm going to take I love that hi guys I'm going to take I love that hi guys I'm going to interrupt this episode for a brief interrupt this episode for a brief interrupt this episode for a brief announcement as you may or may not know announcement as you may or may not know announcement as you may or may not know I started Community for females by I started Community for females by I started Community for females by females and it's a female longevity females and it's a female longevity females and it's a female longevity optimization Community this is a place optimization Community this is a place optimization Community this is a place that you can connect with like minded that you can connect with like minded that you can connect with like minded women we are all here to support each women we are all here to support each women we are all here to support each other and there's a variety of different other and there's a variety of different other and there's a variety of different benefits to being a member you get a benefits to being a member you get a benefits to being a member you get a monthly ask me anything so submit your monthly ask me anything so submit your monthly ask me anything so submit your questions and I'll answer them directly questions and I'll answer them directly questions and I'll answer them directly we also have an entire library of we also have an entire library of we also have an entire library of courses on all of the important courses on all of the important courses on all of the important components of longevity such as Labs components of longevity such as Labs components of longevity such as Labs nutrition exercise sleep optimization nutrition exercise sleep optimization nutrition exercise sleep optimization longevity optimization protocols that longevity optimization protocols that longevity optimization protocols that I'm doing along with real time updates I'm doing along with real time updates I'm doing along with real time updates to my personal protocols there are so to my personal protocols there are so to my personal protocols there are so many benefits of being member of the many benefits of being member of the many benefits of being member of the community we'll also be doing inperson community we'll also be doing inperson community we'll also be doing inperson Live Events here in California and

38:00Live Events here in California and Live Events here in California and virtual events for anyone that can't virtual events for anyone that can't virtual events for anyone that can't attend but if you're interested in attend but if you're interested in attend but if you're interested in joining the community I would absolutely joining the community I would absolutely joining the community I would absolutely love to see you there and I will include love to see you there and I will include love to see you there and I will include a link in the show notes um I want to a link in the show notes um I want to a link in the show notes um I want to talk about cold shock proteins and if talk about cold shock proteins and if talk about cold shock proteins and if heat shock and cold shock are kind of heat shock and cold shock are kind of heat shock and cold shock are kind of the same thing and what what health the same thing and what what health the same thing and what what health benefits do activating these proteins benefits do activating these proteins benefits do activating these proteins offer yeah so the the the cold shock offer yeah so the the the cold shock offer yeah so the the the cold shock proteins is activated the cold and uh proteins is activated the cold and uh proteins is activated the cold and uh but the cold shock proteins are they're but the cold shock proteins are they're but the cold shock proteins are they're not working exactly the same way as the not working exactly the same way as the not working exactly the same way as the heat shock proteins as far as I heat shock proteins as far as I heat shock proteins as far as I understand but the Cod shock proteins understand but the Cod shock proteins understand but the Cod shock proteins are more um um there to make sure that are more um um there to make sure that are more um um there to make sure that we have the right physiological we have the right physiological we have the right physiological reactions to the Cod like vasel reactions to the Cod like vasel reactions to the Cod like vasel constriction and dilation um and um constriction and dilation um and um constriction and dilation um and um those those those proteins um help us get better at proteins um help us get better at proteins um help us get better at reacting to that so the adaptation reacting to that so the adaptation reacting to that so the adaptation actually the adaptation part so by

39:00actually the adaptation part so by actually the adaptation part so by activating the Cod chock proteins we activating the Cod chock proteins we activating the Cod chock proteins we will get easily adapted to the Cod H be will get easily adapted to the Cod H be will get easily adapted to the Cod H be better able to defend the Cod meaning better able to defend the Cod meaning better able to defend the Cod meaning that next time we go we can stay maybe a that next time we go we can stay maybe a that next time we go we can stay maybe a little bit longer in the cold water uh little bit longer in the cold water uh little bit longer in the cold water uh or we will reheat faster afterwards um or we will reheat faster afterwards um or we will reheat faster afterwards um and um maybe feel the cold shock less and um maybe feel the cold shock less and um maybe feel the cold shock less because the body has now adapted to it because the body has now adapted to it because the body has now adapted to it it it's expecting what is coming yeah it it's expecting what is coming yeah it it's expecting what is coming yeah and the heat shock proteins are the ones and the heat shock proteins are the ones and the heat shock proteins are the ones that um um you can say repair the cells that um um you can say repair the cells that um um you can say repair the cells from the inside um so the the proteins from the inside um so the the proteins from the inside um so the the proteins and the enzymes so the cell will get um and the enzymes so the cell will get um and the enzymes so the cell will get um more um strong or adapted to whatever more um strong or adapted to whatever more um strong or adapted to whatever environment that is coming so by doing environment that is coming so by doing environment that is coming so by doing so in the in the cold and in the heat so in the in the cold and in the heat so in the in the cold and in the heat actually makes us more um resilient to actually makes us more um resilient to actually makes us more um resilient to any forms of stress it could as also be any forms of stress it could as also be any forms of stress it could as also be actually exercise so getting ourselves

40:00actually exercise so getting ourselves actually exercise so getting ourselves stronger from the inside it makes them stronger from the inside it makes them stronger from the inside it makes them live longer and um get them stronger to live longer and um get them stronger to live longer and um get them stronger to any kinds of stress it could actually any kinds of stress it could actually any kinds of stress it could actually also be the stress that we make up also be the stress that we make up also be the stress that we make up ourselves in our heads and so mental ourselves in our heads and so mental ourselves in our heads and so mental mental stress is just overthinking and mental stress is just overthinking and mental stress is just overthinking and um and a lot of stress is just um and a lot of stress is just um and a lot of stress is just internally right just happening on our internally right just happening on our internally right just happening on our own so we created it from just thinking own so we created it from just thinking own so we created it from just thinking and uh we we also get better at handling and uh we we also get better at handling and uh we we also get better at handling that if we are more adapted to that that if we are more adapted to that that if we are more adapted to that stress so heat shock proteins are stress so heat shock proteins are stress so heat shock proteins are repairing the cells from the inside and repairing the cells from the inside and repairing the cells from the inside and that helps us um yeah the cells live that helps us um yeah the cells live that helps us um yeah the cells live longer I love that as it's making some longer I love that as it's making some longer I love that as it's making some cells stronger is it getting R rid of cells stronger is it getting R rid of cells stronger is it getting R rid of any damaged cells at the same time um any damaged cells at the same time um any damaged cells at the same time um the heat of the heat shock proteins um the heat of the heat shock proteins um the heat of the heat shock proteins um the heat shock the heat shock the heat shock proteins uh yeah I'm I'm not really sure proteins uh yeah I'm I'm not really sure proteins uh yeah I'm I'm not really sure about that um about that um about that um H okay um okay talking about shivering

41:00H okay um okay talking about shivering H okay um okay talking about shivering so do we need to shiver to get the full so do we need to shiver to get the full so do we need to shiver to get the full benefit of a cold plunge yeah I get that benefit of a cold plunge yeah I get that benefit of a cold plunge yeah I get that question a lot so shivering is a good question a lot so shivering is a good question a lot so shivering is a good thing if you're if you don't get too thing if you're if you don't get too thing if you're if you don't get too cold of course cold of course cold of course so it people should just remember that so it people should just remember that so it people should just remember that when they're in the cold water that is when they're in the cold water that is when they're in the cold water that is not when you are the coldest so when you not when you are the coldest so when you not when you are the coldest so when you get up you will have a redirection of get up you will have a redirection of get up you will have a redirection of the blood to your extremities and that the blood to your extremities and that the blood to your extremities and that go back to your core and that's where go back to your core and that's where go back to your core and that's where the Cod re the temperature receptors are the Cod re the temperature receptors are the Cod re the temperature receptors are sitting and sends a signal to the brain sitting and sends a signal to the brain sitting and sends a signal to the brain that now your core is actually getting that now your core is actually getting that now your core is actually getting much colder so that's where you start to much colder so that's where you start to much colder so that's where you start to shiver it's not a bad thing if you can shiver it's not a bad thing if you can shiver it's not a bad thing if you can reheat naturally afterwards uh or you reheat naturally afterwards uh or you reheat naturally afterwards uh or you can get inside and you can put on warm can get inside and you can put on warm can get inside and you can put on warm clothing and just keep moving and then clothing and just keep moving and then clothing and just keep moving and then of course that is just perfect actually of course that is just perfect actually of course that is just perfect actually perfect scenario um but perfect scenario um but perfect scenario um but shivering is not a goal I think people shivering is not a goal I think people shivering is not a goal I think people if they make it a goal then as they get

42:00if they make it a goal then as they get if they make it a goal then as they get more adapted they will have to wait too more adapted they will have to wait too more adapted they will have to wait too long and I've had people reach out to me long and I've had people reach out to me long and I've had people reach out to me about actually also accidents about this about actually also accidents about this about actually also accidents about this oh yeah because they sit they're sitting oh yeah because they sit they're sitting oh yeah because they sit they're sitting in the cop plants and waiting for them in the cop plants and waiting for them in the cop plants and waiting for them to shiver and some sit for crazy 30 to shiver and some sit for crazy 30 to shiver and some sit for crazy 30 minutes or 15 minutes or yeah right gosh minutes or 15 minutes or yeah right gosh minutes or 15 minutes or yeah right gosh at what temperature I yeah cold really at what temperature I yeah cold really at what temperature I yeah cold really cold wow just cold temperature it cold wow just cold temperature it cold wow just cold temperature it doesn't really matter if you sit there doesn't really matter if you sit there doesn't really matter if you sit there for 15 minutes 20 minutes 30 minutes for 15 minutes 20 minutes 30 minutes for 15 minutes 20 minutes 30 minutes then you have numbed your nervous your then you have numbed your nervous your then you have numbed your nervous your nerve ending so much that you cannot nerve ending so much that you cannot nerve ending so much that you cannot even feel the cold anymore yeah and you even feel the cold anymore yeah and you even feel the cold anymore yeah and you are so adapted maybe to the Cod and are so adapted maybe to the Cod and are so adapted maybe to the Cod and you're waiting for the Shivering to you're waiting for the Shivering to you're waiting for the Shivering to happen but you cannot really see it happen but you cannot really see it happen but you cannot really see it anymore because you are adapted and your anymore because you are adapted and your anymore because you are adapted and your your vasel constriction is so good the your vasel constriction is so good the your vasel constriction is so good the Shivering won't happen until you get up Shivering won't happen until you get up Shivering won't happen until you get up from the water and you get inside and from the water and you get inside and from the water and you get inside and that's where you will get hypothermic that's where you will get hypothermic that's where you will get hypothermic maybe so it's kind of dangerous that maybe so it's kind of dangerous that maybe so it's kind of dangerous that having that as a goal so I would just having that as a goal so I would just having that as a goal so I would just say avoid that shivering is okay it's

43:00say avoid that shivering is okay it's say avoid that shivering is okay it's fine it should just not be a fine it should just not be a fine it should just not be a goal wow um well that's really helpful goal wow um well that's really helpful goal wow um well that's really helpful so what would you say is the optimal so what would you say is the optimal so what would you say is the optimal protocol let's say for someone a little protocol let's say for someone a little protocol let's say for someone a little bit more advanced so I've been doing bit more advanced so I've been doing bit more advanced so I've been doing quite a bit of cold plunging um what's quite a bit of cold plunging um what's quite a bit of cold plunging um what's the optimal temperature would you say um the optimal temperature would you say um the optimal temperature would you say um do you get more benefits with colder do you get more benefits with colder do you get more benefits with colder temperatures um and how long should we temperatures um and how long should we temperatures um and how long should we stay in and how often should we do it so stay in and how often should we do it so stay in and how often should we do it so I think that um that even though that I think that um that even though that I think that um that even though that you are adapted and you are Advanced I you are adapted and you are Advanced I you are adapted and you are Advanced I don't think that at this point we can don't think that at this point we can don't think that at this point we can say that going longer or going colder or say that going longer or going colder or say that going longer or going colder or anything should physiologically be anything should physiologically be anything should physiologically be better for you so I would just say that better for you so I would just say that better for you so I would just say that um the research that we have done um at um the research that we have done um at um the research that we have done um at the Copenhagen University shows that 11 the Copenhagen University shows that 11 the Copenhagen University shows that 11 minutes per week is enough uh and 50 in minutes per week is enough uh and 50 in minutes per week is enough uh and 50 in the cold and the 57 minutes in the SAA the cold and the 57 minutes in the SAA the cold and the 57 minutes in the SAA which you divide then on two to three which you divide then on two to three which you divide then on two to three days with three plunges and two sonas so

44:00days with three plunges and two sonas so days with three plunges and two sonas so if you divide that out yeah you're if you divide that out yeah you're if you divide that out yeah you're calculating I can calculating I can calculating I can tell yeah so that would be like 1 to two tell yeah so that would be like 1 to two tell yeah so that would be like 1 to two minutes in the cold water each time and minutes in the cold water each time and minutes in the cold water each time and 10 to 15 minutes in in the SAA per visit 10 to 15 minutes in in the SAA per visit 10 to 15 minutes in in the SAA per visit so it's not that much so but it's cold so it's not that much so but it's cold so it's not that much so but it's cold sauna cold sauna and then cold yeah okay sauna cold sauna and then cold yeah okay sauna cold sauna and then cold yeah okay yeah all right so you can do that and yeah all right so you can do that and yeah all right so you can do that and you don't have to do that long um even you don't have to do that long um even you don't have to do that long um even though you are U Advanced but ending on though you are U Advanced but ending on though you are U Advanced but ending on the co could be the advanced part of it the co could be the advanced part of it the co could be the advanced part of it if if anything the sober principle if if anything the sober principle if if anything the sober principle that's what Andrew hoopman has has that's what Andrew hoopman has has that's what Andrew hoopman has has called it ending on the cold I love that called it ending on the cold I love that called it ending on the cold I love that is it more beneficial to do it stacked is it more beneficial to do it stacked is it more beneficial to do it stacked like that so I've been doing my heat like that so I've been doing my heat like that so I've been doing my heat therapy I've been doing about 19 to 20 therapy I've been doing about 19 to 20 therapy I've been doing about 19 to 20 minutes um five times per week is it minutes um five times per week is it minutes um five times per week is it more beneficial though to stack it with more beneficial though to stack it with more beneficial though to stack it with the cold plunge so the contrast the cold plunge so the contrast the cold plunge so the contrast therapy um I think that so you are therapy um I think that so you are therapy um I think that so you are pushing your body a little bit more if pushing your body a little bit more if pushing your body a little bit more if you can do it like if you alternate

45:00you can do it like if you alternate you can do it like if you alternate between them on the same day um because between them on the same day um because between them on the same day um because you you push yourself from extremely you you push yourself from extremely you you push yourself from extremely cold to very hot but you can also just cold to very hot but you can also just cold to very hot but you can also just do it on different days I mean it's just do it on different days I mean it's just do it on different days I mean it's just good for you to just do it and it's just good for you to just do it and it's just good for you to just do it and it's just I think it's just I think it's just I think it's just I think it's just I think it's just I think it's just important that people get to do it then important that people get to do it then important that people get to do it then try to follow some kind of strict try to follow some kind of strict try to follow some kind of strict protocol on have to do it like on the protocol on have to do it like on the protocol on have to do it like on the same day or something but um do it on same day or something but um do it on same day or something but um do it on different days if you're son as someone different days if you're son as someone different days if you're son as someone else you don't have one and you have to else you don't have one and you have to else you don't have one and you have to borrow something and you go to the gym borrow something and you go to the gym borrow something and you go to the gym and do it there I think it's it's just and do it there I think it's it's just and do it there I think it's it's just good that if you can get it into your good that if you can get it into your good that if you can get it into your schedule a couple of times a week then schedule a couple of times a week then schedule a couple of times a week then that would be perfect yeah yeah I agree that would be perfect yeah yeah I agree that would be perfect yeah yeah I agree the best one is the one that you're the best one is the one that you're the best one is the one that you're going to do right so I get ask this going to do right so I get ask this going to do right so I get ask this question all the time um is there a question all the time um is there a question all the time um is there a difference in temperature or duration or difference in temperature or duration or difference in temperature or duration or even potentially times of cycles that even potentially times of cycles that even potentially times of cycles that women should do a little bit less or women should do a little bit less or women should do a little bit less or more cold more cold more cold plunging yes so I think that there's plunging yes so I think that there's plunging yes so I think that there's there's definitely a a difference in

46:00there's definitely a a difference in there's definitely a a difference in when we women feel uh more stressed and when we women feel uh more stressed and when we women feel uh more stressed and there is actually research also showing there is actually research also showing there is actually research also showing that that when women have their their that that when women have their their that that when women have their their menstration so that's the menstration so that's the menstration so that's the lual face um then they are more stressed lual face um then they are more stressed lual face um then they are more stressed they feel more stressed um or get easily they feel more stressed um or get easily they feel more stressed um or get easily stressed um and it might be that when we stressed um and it might be that when we stressed um and it might be that when we have our it's have our it's have our it's called that's when we have our period I called that's when we have our period I called that's when we have our period I think it's period in in English so the think it's period in in English so the think it's period in in English so the actual bleed more stressed yes exactly actual bleed more stressed yes exactly actual bleed more stressed yes exactly so um and when you have your your period so um and when you have your your period so um and when you have your your period you would have um a more sensitive you would have um a more sensitive you would have um a more sensitive nervous system so that's where I say nervous system so that's where I say nervous system so that's where I say maybe not do your cop plant there or if maybe not do your cop plant there or if maybe not do your cop plant there or if you do maybe not that long maybe you you do maybe not that long maybe you you do maybe not that long maybe you could just take a cold shower or you could just take a cold shower or you could just take a cold shower or you could uh just do a very short dip uh and could uh just do a very short dip uh and could uh just do a very short dip uh and don't force yourself to stay very very don't force yourself to stay very very don't force yourself to stay very very long and it actually goes for the heat long and it actually goes for the heat long and it actually goes for the heat as well because the nervous system is a

47:00as well because the nervous system is a as well because the nervous system is a little bit more sensitive in in that little bit more sensitive in in that little bit more sensitive in in that time and also temperature- wise we are time and also temperature- wise we are time and also temperature- wise we are uh almost a degree colder so we are just uh almost a degree colder so we are just uh almost a degree colder so we are just the the Bas line for going into the cold the the Bas line for going into the cold the the Bas line for going into the cold water is also not the same as it was two water is also not the same as it was two water is also not the same as it was two weeks before where you are definitely weeks before where you are definitely weeks before where you are definitely warmer um so when you ovulate you warmer um so when you ovulate you warmer um so when you ovulate you actually are warmer in your body as a actually are warmer in your body as a actually are warmer in your body as a woman and then compared to when you have woman and then compared to when you have woman and then compared to when you have your period you are a degree colder up your period you are a degree colder up your period you are a degree colder up to a degree colder um in temperature so to a degree colder um in temperature so to a degree colder um in temperature so you would be colder as you go in and it you would be colder as you go in and it you would be colder as you go in and it would take more time for you to reheat would take more time for you to reheat would take more time for you to reheat again again again so I would just recommend that people so I would just recommend that people so I would just recommend that people that women they have to they have to of that women they have to they have to of that women they have to they have to of course feel for themselves what works course feel for themselves what works course feel for themselves what works for them because I've also heard that for them because I've also heard that for them because I've also heard that some do it while they have their period some do it while they have their period some do it while they have their period because it takes off some of the pain so because it takes off some of the pain so because it takes off some of the pain so if you have you feel it very painful

48:00if you have you feel it very painful if you have you feel it very painful your periods then it might actually help your periods then it might actually help your periods then it might actually help for that as well um but that's why I say for that as well um but that's why I say for that as well um but that's why I say we need more research on this because I we need more research on this because I we need more research on this because I don't I don't really know whether it's don't I don't really know whether it's don't I don't really know whether it's it's super good um for some people um it's super good um for some people um it's super good um for some people um and then maybe not for other people yeah and then maybe not for other people yeah and then maybe not for other people yeah I agree because I mean women have such I agree because I mean women have such I agree because I mean women have such different cycles and they experience different cycles and they experience different cycles and they experience such different things and it's such different things and it's such different things and it's definitely not one size fits all so what definitely not one size fits all so what definitely not one size fits all so what I've been finding works for me is I used I've been finding works for me is I used I've been finding works for me is I used to do a lot of really intense cold to do a lot of really intense cold to do a lot of really intense cold plunging I was doing the morasco forge plunging I was doing the morasco forge plunging I was doing the morasco forge it gets like so cold you have to like it gets like so cold you have to like it gets like so cold you have to like crack the ice but I found you know for crack the ice but I found you know for crack the ice but I found you know for me that didn't fit the best um for my me that didn't fit the best um for my me that didn't fit the best um for my goals so now I'm doing a war Ral plunge goals so now I'm doing a war Ral plunge goals so now I'm doing a war Ral plunge I'm doing it at like 55° f um which is I'm doing it at like 55° f um which is I'm doing it at like 55° f um which is about 10° Celsius or we I don't know the about 10° Celsius or we I don't know the about 10° Celsius or we I don't know the conversion I love to look it conversion I love to look it conversion I love to look it um but definitely warmer and then I'm um but definitely warmer and then I'm um but definitely warmer and then I'm doing it in the first half so the

49:00doing it in the first half so the doing it in the first half so the follicular phase so for me I can do it follicular phase so for me I can do it follicular phase so for me I can do it while you know in the menstration um I while you know in the menstration um I while you know in the menstration um I don't always do that but I do it like don't always do that but I do it like don't always do that but I do it like basically day 1 through day 14 which is basically day 1 through day 14 which is basically day 1 through day 14 which is about up to my ovulation and then I'm about up to my ovulation and then I'm about up to my ovulation and then I'm laying off on the ludal phase or the end laying off on the ludal phase or the end laying off on the ludal phase or the end part because for me I want progesterone part because for me I want progesterone part because for me I want progesterone to naturally increase and um you know to naturally increase and um you know to naturally increase and um you know that's what seems to be working is there that's what seems to be working is there that's what seems to be working is there what do you think about that I think what do you think about that I think what do you think about that I think that's I think that's good idea and so I that's I think that's good idea and so I that's I think that's good idea and so I think as you said it's something that we think as you said it's something that we think as you said it's something that we would need to uh figure out of course would need to uh figure out of course would need to uh figure out of course for ourselves because it's it's very for ourselves because it's it's very for ourselves because it's it's very different I hear so many different different I hear so many different different I hear so many different stories from women telling me that that stories from women telling me that that stories from women telling me that that some actually enjoy doing it during some actually enjoy doing it during some actually enjoy doing it during their period and others say I totally their period and others say I totally their period and others say I totally lay it off during my period And I do lay it off during my period And I do lay it off during my period And I do that as well I lay it off because I am that as well I lay it off because I am that as well I lay it off because I am definitely more sensitive to the cold um definitely more sensitive to the cold um definitely more sensitive to the cold um and feel um and feel um and feel um I feel it's it's almost provoking and

50:00I feel it's it's almost provoking and I feel it's it's almost provoking and anxiety in me if I go into the C so I I anxiety in me if I go into the C so I I anxiety in me if I go into the C so I I take a little break um but I think we take a little break um but I think we take a little break um but I think we need more research on it and be able to need more research on it and be able to need more research on it and be able to answer anything it will be a lot of answer anything it will be a lot of answer anything it will be a lot of guessing yeah so I think we need more guessing yeah so I think we need more guessing yeah so I think we need more what I've not thought about yet is the what I've not thought about yet is the what I've not thought about yet is the fluctuations in temperature that's such fluctuations in temperature that's such fluctuations in temperature that's such a good point because so our temperature a good point because so our temperature a good point because so our temperature is rising in the first half of the cycle is rising in the first half of the cycle is rising in the first half of the cycle right and then it's going to drop right and then it's going to drop right and then it's going to drop of the so even if you do some C plunging of the so even if you do some C plunging of the so even if you do some C plunging in the second half of the ccle in the in the second half of the ccle in the in the second half of the ccle in the ludal you might want to stay in for ludal you might want to stay in for ludal you might want to stay in for slightly less time because you're slightly less time because you're slightly less time because you're already Baseline already Baseline already Baseline colder you would that hypothetically colder you would that hypothetically colder you would that hypothetically make sense or not really yeah yeah um make sense or not really yeah yeah um make sense or not really yeah yeah um you could that could be okay we're just you could that could be okay we're just you could that could be okay we're just trying over to figure out on our own trying over to figure out on our own trying over to figure out on our own over here because we don't over here because we don't over here because we don't have um gets detailed yeah right but have um gets detailed yeah right but have um gets detailed yeah right but that's that's such a good point um I use that's that's such a good point um I use that's that's such a good point um I use this AA ring too and it'll track and it this AA ring too and it'll track and it this AA ring too and it'll track and it tells me you know the temperature

51:00tells me you know the temperature tells me you know the temperature fluctuations do we know if there's any fluctuations do we know if there's any fluctuations do we know if there's any differences um in how women versus men differences um in how women versus men differences um in how women versus men respond to heat and respond to heat and respond to heat and cold uh yes so from a physiological cold uh yes so from a physiological cold uh yes so from a physiological point of view there is definitely a point of view there is definitely a point of view there is definitely a difference in um how we defend the Cod difference in um how we defend the Cod difference in um how we defend the Cod so women defend the Cod better by vessel so women defend the Cod better by vessel so women defend the Cod better by vessel constriction M um and we have a better constriction M um and we have a better constriction M um and we have a better vasel constriction than men do uh and vasel constriction than men do uh and vasel constriction than men do uh and men have more muscle mass to increase men have more muscle mass to increase men have more muscle mass to increase the heat in the body or keep them warm the heat in the body or keep them warm the heat in the body or keep them warm um so the goal is just for whether um so the goal is just for whether um so the goal is just for whether you're a man or a woman is to keep your you're a man or a woman is to keep your you're a man or a woman is to keep your vital organs warm and because we don't vital organs warm and because we don't vital organs warm and because we don't have that much muscle mass compared to have that much muscle mass compared to have that much muscle mass compared to to men we would have to rely on other to men we would have to rely on other to men we would have to rely on other systems in the body and that would be systems in the body and that would be systems in the body and that would be how well we can constrict our blood how well we can constrict our blood how well we can constrict our blood vessels to make almost like a shield vessels to make almost like a shield vessels to make almost like a shield towards the Cod and that has been towards the Cod and that has been towards the Cod and that has been measured in in women compared to men and measured in in women compared to men and measured in in women compared to men and we can see that women have a better

52:00we can see that women have a better we can see that women have a better vasel constriction in the skin um and vasel constriction in the skin um and vasel constriction in the skin um and also VOD dilation when it comes to also also VOD dilation when it comes to also also VOD dilation when it comes to also especially when we use the heat um for especially when we use the heat um for especially when we use the heat um for that as well so men have just more that as well so men have just more that as well so men have just more muscle to reheat or or keep the muscle to reheat or or keep the muscle to reheat or or keep the temperature and women have another way temperature and women have another way temperature and women have another way of Defending that of Defending that of Defending that temperature that's that's super temperature that's that's super temperature that's that's super interesting okay when it comes any interesting okay when it comes any interesting okay when it comes any anything else that you think women or anything else that you think women or anything else that you think women or men should know on cold men should know on cold men should know on cold therapy I think we covered some some therapy I think we covered some some therapy I think we covered some some some good details today um yeah what is some good details today um yeah what is some good details today um yeah what is else I think that um when also when it else I think that um when also when it else I think that um when also when it comes to heat when you go into the sauna comes to heat when you go into the sauna comes to heat when you go into the sauna um women actually are also and and um women actually are also and and um women actually are also and and regarding the cycle they would feel they regarding the cycle they would feel they regarding the cycle they would feel they can feel also differently stressed can feel also differently stressed can feel also differently stressed during uh during their maybe the period during uh during their maybe the period during uh during their maybe the period perod when they sit in the heat because perod when they sit in the heat because perod when they sit in the heat because it can feel more uncomfortable um and

53:00it can feel more uncomfortable um and it can feel more uncomfortable um and that's because our temperature receptors that's because our temperature receptors that's because our temperature receptors act also act differently we feel more act also act differently we feel more act also act differently we feel more cold and some during ovulation we feel cold and some during ovulation we feel cold and some during ovulation we feel more hot more warm so it it's really more hot more warm so it it's really more hot more warm so it it's really different so I have I have sometimes different so I have I have sometimes different so I have I have sometimes listening in in the SAA when people sit listening in in the SAA when people sit listening in in the SAA when people sit there and some men I was sitting there there and some men I was sitting there there and some men I was sitting there it's quite a while ago and I actually it's quite a while ago and I actually it's quite a while ago and I actually think I don't know if it's in my this think I don't know if it's in my this think I don't know if it's in my this book or it's in my next book I think book or it's in my next book I think book or it's in my next book I think where um there was some men saying oh my where um there was some men saying oh my where um there was some men saying oh my my my wife is going out again uh of the my my wife is going out again uh of the my my wife is going out again uh of the SAA but last week she was sitting here SAA but last week she was sitting here SAA but last week she was sitting here for x amount of minutes and now you're for x amount of minutes and now you're for x amount of minutes and now you're going out we I can never rely on you he going out we I can never rely on you he going out we I can never rely on you he said and then I was like hi wait a said and then I was like hi wait a said and then I was like hi wait a minute um and she was like yeah I know minute um and she was like yeah I know minute um and she was like yeah I know last week it was so much easier now it's last week it was so much easier now it's last week it was so much easier now it's I struggle and um I was almost like I struggle and um I was almost like I struggle and um I was almost like going over to him and say I can explain going over to him and say I can explain going over to him and say I can explain that she's not crazy she's just being a

54:00that she's not crazy she's just being a that she's not crazy she's just being a woman um and with the fluctuation in woman um and with the fluctuation in woman um and with the fluctuation in temperature during a month we cannot temperature during a month we cannot temperature during a month we cannot expect ourselves to do exactly the same expect ourselves to do exactly the same expect ourselves to do exactly the same every time so and that also goes for the every time so and that also goes for the every time so and that also goes for the heat that's what I wanted to add yeah heat that's what I wanted to add yeah heat that's what I wanted to add yeah know that's so important um okay talking know that's so important um okay talking know that's so important um okay talking about SAA I think I mean I feel like about SAA I think I mean I feel like about SAA I think I mean I feel like sauna if you know if you can it's it sauna if you know if you can it's it sauna if you know if you can it's it should be almost a requirement every day should be almost a requirement every day should be almost a requirement every day for health because of all the toxins for health because of all the toxins for health because of all the toxins that we're exposed to now and the that we're exposed to now and the that we're exposed to now and the incredible benefits I mean what I feel incredible benefits I mean what I feel incredible benefits I mean what I feel like sauna and exercise like if there like sauna and exercise like if there like sauna and exercise like if there was one pill for longevity it would be was one pill for longevity it would be was one pill for longevity it would be kind of those two yeah because the stats kind of those two yeah because the stats kind of those two yeah because the stats are just amazing on sauna right like the are just amazing on sauna right like the are just amazing on sauna right like the cardiovascular benefits and um even on cardiovascular benefits and um even on cardiovascular benefits and um even on mortality it's like insane the studies mortality it's like insane the studies mortality it's like insane the studies from Finland that shows that the if you from Finland that shows that the if you from Finland that shows that the if you do this for many years they have done do this for many years they have done do this for many years they have done this for like 20 25 years and they see this for like 20 25 years and they see this for like 20 25 years and they see this reduction in mortality so or risk this reduction in mortality so or risk this reduction in mortality so or risk of early death and increase in in health

55:00of early death and increase in in health of early death and increase in in health in general but also lower risk of these in general but also lower risk of these in general but also lower risk of these cardiovascular diseases and it's like up cardiovascular diseases and it's like up cardiovascular diseases and it's like up to 40% lower risk of dying early if you to 40% lower risk of dying early if you to 40% lower risk of dying early if you do this like three to seven times per do this like three to seven times per do this like three to seven times per week so if you can do it every day that week so if you can do it every day that week so if you can do it every day that would be like amazing I don't know who would be like amazing I don't know who would be like amazing I don't know who has time for that but unless you have has time for that but unless you have has time for that but unless you have one at home maybe yeah yeah but um yeah one at home maybe yeah yeah but um yeah one at home maybe yeah yeah but um yeah no I think it's amazing can we talk a no I think it's amazing can we talk a no I think it's amazing can we talk a little bit about the cardiovascular little bit about the cardiovascular little bit about the cardiovascular benefits of sauna so what is it is it benefits of sauna so what is it is it benefits of sauna so what is it is it because it's increasing I mean why because it's increasing I mean why because it's increasing I mean why exactly is SAA so beneficial for your exactly is SAA so beneficial for your exactly is SAA so beneficial for your cardiovascular system uh so what happens cardiovascular system uh so what happens cardiovascular system uh so what happens when you go into a Sona is that the body when you go into a Sona is that the body when you go into a Sona is that the body wants to get rid of that heat because we wants to get rid of that heat because we wants to get rid of that heat because we don't want to get too cold we don't want don't want to get too cold we don't want don't want to get too cold we don't want to get too hot so we start to sweat so to get too hot so we start to sweat so to get too hot so we start to sweat so the sweating is actually what we want to the sweating is actually what we want to the sweating is actually what we want to to get to that's that's a good goal some to get to that's that's a good goal some to get to that's that's a good goal some people have difficulty sweating so if people have difficulty sweating so if people have difficulty sweating so if you cannot sweat in the beginning of

56:00you cannot sweat in the beginning of you cannot sweat in the beginning of your SAA Journey that's okay just keep your SAA Journey that's okay just keep your SAA Journey that's okay just keep in mind of the minutes instead and then in mind of the minutes instead and then in mind of the minutes instead and then go out if it's it's it's too hot for you go out if it's it's it's too hot for you go out if it's it's it's too hot for you um but sweating is um is really good for um but sweating is um is really good for um but sweating is um is really good for you because once you get rid of toxins you because once you get rid of toxins you because once you get rid of toxins that's one thing but also you increase that's one thing but also you increase that's one thing but also you increase the heart rate increasing the heart rate the heart rate increasing the heart rate the heart rate increasing the heart rate will mimic almost an exercise of Zone 2 will mimic almost an exercise of Zone 2 will mimic almost an exercise of Zone 2 uh and that is a cardiovascular exercise uh and that is a cardiovascular exercise uh and that is a cardiovascular exercise so all the benefits that you get from a so all the benefits that you get from a so all the benefits that you get from a Z 2 exercise is a pretty much what you Z 2 exercise is a pretty much what you Z 2 exercise is a pretty much what you would also get if you sit in the SAA and would also get if you sit in the SAA and would also get if you sit in the SAA and you can increase your heart rate to uh you can increase your heart rate to uh you can increase your heart rate to uh yeah what is that yeah what is that yeah what is that like like like 40 uh beats per minutes around that I 40 uh beats per minutes around that I 40 uh beats per minutes around that I think it is I might be wrong but around think it is I might be wrong but around think it is I might be wrong but around that so if you can get um start to to that so if you can get um start to to that so if you can get um start to to breathe faster because that is where the breathe faster because that is where the breathe faster because that is where the body is telling you whoa you are hot you

57:00body is telling you whoa you are hot you body is telling you whoa you are hot you need to you need to sweat more and your need to you need to sweat more and your need to you need to sweat more and your heart rate is increasing so it mimics a heart rate is increasing so it mimics a heart rate is increasing so it mimics a workout like um any exercise or run H workout like um any exercise or run H workout like um any exercise or run H yeah I I love that and yeah I'm such a yeah I I love that and yeah I'm such a yeah I I love that and yeah I'm such a big fan of sauna I was reading that in big fan of sauna I was reading that in big fan of sauna I was reading that in like Finland and the Nordic countries like Finland and the Nordic countries like Finland and the Nordic countries women are doing sauna still while women are doing sauna still while women are doing sauna still while pregnant sometimes and they take the pregnant sometimes and they take the pregnant sometimes and they take the babies in the sauna is this true yeah babies in the sauna is this true yeah babies in the sauna is this true yeah yeah I think they do that in Finland yeah I think they do that in Finland yeah I think they do that in Finland that's very specific for Finland I would that's very specific for Finland I would that's very specific for Finland I would say it's not all the Nordic countries we say it's not all the Nordic countries we say it's not all the Nordic countries we don't do that in Denmark or Norway don't do that in Denmark or Norway don't do that in Denmark or Norway Sweden I haven't heard that at least Sweden I haven't heard that at least Sweden I haven't heard that at least it's very specific for Finland and it's very specific for Finland and it's very specific for Finland and Finland is also where I think the Sona Finland is also where I think the Sona Finland is also where I think the Sona was almost born there it's like the was almost born there it's like the was almost born there it's like the concept of it um they have like I think concept of it um they have like I think concept of it um they have like I think it's like 3.3 million sonas in in it's like 3.3 million sonas in in it's like 3.3 million sonas in in Finland and with a population of 5.5 Finland and with a population of 5.5 Finland and with a population of 5.5 million million million so almost every second home has a

58:00so almost every second home has a so almost every second home has a sauna and the SAA is such a big part of sauna and the SAA is such a big part of sauna and the SAA is such a big part of their culture and they're born with it their culture and they're born with it their culture and they're born with it they do this I think almost every day they do this I think almost every day they do this I think almost every day they do it with their friends they do it they do it with their friends they do it they do it with their friends they do it with business partners H and I think with business partners H and I think with business partners H and I think that's it's so inherited in their that's it's so inherited in their that's it's so inherited in their culture that they are so adapted to it culture that they are so adapted to it culture that they are so adapted to it already from a very early age that I already from a very early age that I already from a very early age that I think it's very I think it's different think it's very I think it's different think it's very I think it's different from them different for them compared to from them different for them compared to from them different for them compared to to other nations so I wouldn't to other nations so I wouldn't to other nations so I wouldn't completely take their protocol and say completely take their protocol and say completely take their protocol and say that do it um I think that might be a that do it um I think that might be a that do it um I think that might be a little bit um it but might be harmful little bit um it but might be harmful little bit um it but might be harmful even and and dangerous because we are we even and and dangerous because we are we even and and dangerous because we are we are adults and and not adapted to the are adults and and not adapted to the are adults and and not adapted to the heat in the same sense that that they heat in the same sense that that they heat in the same sense that that they are they also go in pregnant um I are they also go in pregnant um I are they also go in pregnant um I wouldn't recommend that as as well for wouldn't recommend that as as well for wouldn't recommend that as as well for other people uh I don't know if if they other people uh I don't know if if they other people uh I don't know if if they do it and that might be healthy for them

59:00do it and that might be healthy for them do it and that might be healthy for them I I don't know actually but I can say I I don't know actually but I can say I I don't know actually but I can say that the cold and the heat exposure of that the cold and the heat exposure of that the cold and the heat exposure of um that is that are extremely cold and um that is that are extremely cold and um that is that are extremely cold and extremely hot in the extremely hot in the extremely hot in the SAA it could be harmful for the fetus SAA it could be harmful for the fetus SAA it could be harmful for the fetus because of the the fast increase also in because of the the fast increase also in because of the the fast increase also in in stress hormones and also changes in in stress hormones and also changes in in stress hormones and also changes in temperatures which we don't really know temperatures which we don't really know temperatures which we don't really know how that will affect uh the fetus so how that will affect uh the fetus so how that will affect uh the fetus so because we we really cannot really do a because we we really cannot really do a because we we really cannot really do a study about it also a randomized control study about it also a randomized control study about it also a randomized control trial where we say that pregnant women trial where we say that pregnant women trial where we say that pregnant women should start doing this and this this should start doing this and this this should start doing this and this this group shouldn't do it it won't be group shouldn't do it it won't be group shouldn't do it it won't be ethical to do that study um so we won't ethical to do that study um so we won't ethical to do that study um so we won't really have a complete answer for that really have a complete answer for that really have a complete answer for that but just for precaution and knowing the but just for precaution and knowing the but just for precaution and knowing the physiology I would say that people who physiology I would say that people who physiology I would say that people who are pregnant should just women just lay are pregnant should just women just lay are pregnant should just women just lay it off for nine months you can go back it off for nine months you can go back it off for nine months you can go back to it and your your body has remembered

1:00to it and your your body has remembered to it and your your body has remembered everything you did nine months ago so everything you did nine months ago so everything you did nine months ago so you are still adapted when you go back you are still adapted when you go back you are still adapted when you go back so MH so the body doesn't forget it and so MH so the body doesn't forget it and so MH so the body doesn't forget it and there are studies actually showing that there are studies actually showing that there are studies actually showing that your Cod adaptation or and heat your Cod adaptation or and heat your Cod adaptation or and heat adaptation is Remembered in the body so adaptation is Remembered in the body so adaptation is Remembered in the body so you won't um this is measured on um um a you won't um this is measured on um um a you won't um this is measured on um um a breathing rate so how fast do you breathing rate so how fast do you breathing rate so how fast do you breathe after one year after you did breathe after one year after you did breathe after one year after you did your last uh plunge compared to when you your last uh plunge compared to when you your last uh plunge compared to when you before you started and even in these before you started and even in these before you started and even in these studies you can actually see that the studies you can actually see that the studies you can actually see that the heart the the breathing rate is not as heart the the breathing rate is not as heart the the breathing rate is not as fast as what as back then when they were fast as what as back then when they were fast as what as back then when they were not adapted so the body really remembers not adapted so the body really remembers not adapted so the body really remembers uh what you did I love that it's like uh what you did I love that it's like uh what you did I love that it's like muscle memory yes exactly I love that muscle memory yes exactly I love that muscle memory yes exactly I love that just take a break women are prant have just take a break women are prant have just take a break women are prant have you seen these memes like not meme but you seen these memes like not meme but you seen these memes like not meme but like a photo on social media of like like a photo on social media of like like a photo on social media of like babies being outside in the cold or babies being outside in the cold or babies being outside in the cold or babies like they used to put them out babies like they used to put them out babies like they used to put them out like on the the deck is there um they

1:01like on the the deck is there um they like on the the deck is there um they said it like kept the babies healthier said it like kept the babies healthier said it like kept the babies healthier do you think that there's oh to sleep in do you think that there's oh to sleep in do you think that there's oh to sleep in the stroller yeah yeah we do that in the stroller yeah yeah we do that in the stroller yeah yeah we do that in Denmark okay yeah my my boys have been Denmark okay yeah my my boys have been Denmark okay yeah my my boys have been sleeping in the cold uh every day up sleeping in the cold uh every day up sleeping in the cold uh every day up until they were yeah I don't know three until they were yeah I don't know three until they were yeah I don't know three four four years old wow yeah they sleep four four years old wow yeah they sleep four four years old wow yeah they sleep outside wow yeah not during the night outside wow yeah not during the night outside wow yeah not during the night yeah yeah during daytime so like a nap yeah yeah during daytime so like a nap yeah yeah during daytime so like a nap on 3 hours out in the cold even though on 3 hours out in the cold even though on 3 hours out in the cold even though it's snow it's rainy it's just make sure it's snow it's rainy it's just make sure it's snow it's rainy it's just make sure of course that they're not getting wet of course that they're not getting wet of course that they're not getting wet or anything but but out in the cold or anything but but out in the cold or anything but but out in the cold because it activates the immune response because it activates the immune response because it activates the immune response and makes them more resilient to the and makes them more resilient to the and makes them more resilient to the cold so we will get less um colds and cold so we will get less um colds and cold so we will get less um colds and viruses and make them stronger against viruses and make them stronger against viruses and make them stronger against it and I think that boosting in that um it and I think that boosting in that um it and I think that boosting in that um that culture that we have in Denmark that culture that we have in Denmark that culture that we have in Denmark doing that is is like it's so important doing that is is like it's so important doing that is is like it's so important for babies and I actually didn't know

1:02for babies and I actually didn't know for babies and I actually didn't know that it was only us doing that oh wow that it was only us doing that oh wow that it was only us doing that oh wow yeah definitely not doing that here in yeah definitely not doing that here in yeah definitely not doing that here in the states no no no but that's also the states no no no but that's also the states no no no but that's also because it's I think for us in Denmark because it's I think for us in Denmark because it's I think for us in Denmark it's safe MH having a stroller and it's safe MH having a stroller and it's safe MH having a stroller and putting it outside a cafe when the putting it outside a cafe when the putting it outside a cafe when the baby's sleeping you have an alarm you baby's sleeping you have an alarm you baby's sleeping you have an alarm you put one alarm in the in the stroller and put one alarm in the in the stroller and put one alarm in the in the stroller and then you go inside in the cafe and if then you go inside in the cafe and if then you go inside in the cafe and if the baby is moving or saying a sound you the baby is moving or saying a sound you the baby is moving or saying a sound you can hear can hear can hear ah okay and then you can go out again um ah okay and then you can go out again um ah okay and then you can go out again um people won't steal your babies good I people won't steal your babies good I people won't steal your babies good I don't think we can say the same don't think we can say the same don't think we can say the same necessarily here necessarily here necessarily here so but if you're at home you could put so but if you're at home you could put so but if you're at home you could put your baby outside on the teraso or your baby outside on the teraso or your baby outside on the teraso or something yeah in the backyard something something yeah in the backyard something something yeah in the backyard something wow would be good that would be great I wow would be good that would be great I wow would be good that would be great I mean good for the immune system it's mean good for the immune system it's mean good for the immune system it's just yeah I love that talking sauna just yeah I love that talking sauna just yeah I love that talking sauna temperatures what what is the ideal temperatures what what is the ideal temperatures what what is the ideal temperature you think temperature you think temperature you think the most research is is around 80° C

1:03the most research is is around 80° C the most research is is around 80° C which would which would which would be I don't be I don't be I don't know 67 or something Fahrenheit around know 67 or something Fahrenheit around know 67 or something Fahrenheit around that number I'll double check and then that number I'll double check and then that number I'll double check and then yeah yeah do it yeah I'll double check yeah yeah do it yeah I'll double check yeah yeah do it yeah I'll double check yeah so that's the most um normal yeah so that's the most um normal yeah so that's the most um normal temperature to do this kind of um finish temperature to do this kind of um finish temperature to do this kind of um finish Sona uh bathing but Sona uh bathing but Sona uh bathing but um but there's no need to go warmer I um but there's no need to go warmer I um but there's no need to go warmer I would say so if you if you go warmer would say so if you if you go warmer would say so if you if you go warmer then you have to decrease the timing at then you have to decrease the timing at then you have to decrease the timing at least um but I don't think that it's least um but I don't think that it's least um but I don't think that it's necessary to to get it even to 80° celus necessary to to get it even to 80° celus necessary to to get it even to 80° celus you can go lower in degrees but then you can go lower in degrees but then you can go lower in degrees but then stay a little bit longer also depending stay a little bit longer also depending stay a little bit longer also depending on what kind of SAA is it so yeah let me on what kind of SAA is it so yeah let me on what kind of SAA is it so yeah let me look real quick so we can tell people on look real quick so we can tell people on look real quick so we can tell people on the podcast did you did you say 60° C I the podcast did you did you say 60° C I the podcast did you did you say 60° C I said um 80° Celsius M oh 80 80 and I said um 80° Celsius M oh 80 80 and I said um 80° Celsius M oh 80 80 and I think it's think it's think it's around 160

1:04around 160 around 160 67 I should have brushed up on my 67 I should have brushed up on my 67 I should have brushed up on my conversions before you can I cannot but conversions before you can I cannot but conversions before you can I cannot but I'm like okay I'm like okay I'm like okay 176 on 76 okay6 I said 167 I think yeah 176 on 76 okay6 I said 167 I think yeah 176 on 76 okay6 I said 167 I think yeah yeah so 176 76 yeah okay so 1 is is it yeah so 176 76 yeah okay so 1 is is it yeah so 176 76 yeah okay so 1 is is it harmful to go too high like I know some harmful to go too high like I know some harmful to go too high like I know some people have in the states here are just people have in the states here are just people have in the states here are just obsessed with thinking the hotter the obsessed with thinking the hotter the obsessed with thinking the hotter the better it's no yeah the hotter the better it's no yeah the hotter the better it's no yeah the hotter the better it's always like the more the better it's always like the more the better it's always like the more the better and it's it's actually less is better and it's it's actually less is better and it's it's actually less is more here so if you can do less you more here so if you can do less you more here so if you can do less you would also not overly stress your cells would also not overly stress your cells would also not overly stress your cells and uh and you don't want to get over to and uh and you don't want to get over to and uh and you don't want to get over to that you remember I mentioned the phase that you remember I mentioned the phase that you remember I mentioned the phase three of the cells getting exposed to three of the cells getting exposed to three of the cells getting exposed to stress you easily are very fast get here stress you easily are very fast get here stress you easily are very fast get here and you don't really want that you could and you don't really want that you could and you don't really want that you could also just do it more mildly which will also just do it more mildly which will also just do it more mildly which will will also not push your cardiovascular will also not push your cardiovascular will also not push your cardiovascular system too much because we also don't

1:05system too much because we also don't system too much because we also don't know whether like 100° C or something know whether like 100° C or something know whether like 100° C or something like that is that healthy for you and like that is that healthy for you and like that is that healthy for you and then what about the timing for that so then what about the timing for that so then what about the timing for that so what I um recommend is what I see in the what I um recommend is what I see in the what I um recommend is what I see in the research and what we have there so research and what we have there so research and what we have there so what's most research is the 80° C or what's most research is the 80° C or what's most research is the 80° C or 176° fahr and at about 15 19 minutes 176° fahr and at about 15 19 minutes 176° fahr and at about 15 19 minutes increments yeah yeah so you can do less increments yeah yeah so you can do less increments yeah yeah so you can do less even um so there's also research showing even um so there's also research showing even um so there's also research showing that to increase your or activate your that to increase your or activate your that to increase your or activate your heat shock proteins you don't have to heat shock proteins you don't have to heat shock proteins you don't have to sit there for very long just 40° sit there for very long just 40° sit there for very long just 40° actually and I think an infrared would actually and I think an infrared would actually and I think an infrared would do that so you would have an activation do that so you would have an activation do that so you would have an activation of the heat shock proteins oh great yeah of the heat shock proteins oh great yeah of the heat shock proteins oh great yeah I was going to ask you infrared versus I was going to ask you infrared versus I was going to ask you infrared versus traditional I feel like most of the traditional I feel like most of the traditional I feel like most of the research has been on traditional saunas research has been on traditional saunas research has been on traditional saunas Yeah but I also feel like um infs are a Yeah but I also feel like um infs are a Yeah but I also feel like um infs are a bit easier for people to have in their bit easier for people to have in their bit easier for people to have in their homes because they require less

1:06homes because they require less homes because they require less Electrical uh inputs maybe do you do you Electrical uh inputs maybe do you do you Electrical uh inputs maybe do you do you have any thoughts on infrared so have any thoughts on infrared so have any thoughts on infrared so infrared can be very beneficial as well infrared can be very beneficial as well infrared can be very beneficial as well as I just mentioned the heat shock as I just mentioned the heat shock as I just mentioned the heat shock proteins do increase um and the Sona proteins do increase um and the Sona proteins do increase um and the Sona blankets uh also can you can get really blankets uh also can you can get really blankets uh also can you can get really sweaty in those yeah I have one I love sweaty in those yeah I have one I love sweaty in those yeah I have one I love it yeah that's when I I was thinking it yeah that's when I I was thinking it yeah that's when I I was thinking about it too I felt like as long as about it too I felt like as long as about it too I felt like as long as you're sweating you're getting the big you're sweating you're getting the big you're sweating you're getting the big benefit right you are it's like an benefit right you are it's like an benefit right you are it's like an exercise so as as long as you're exercise so as as long as you're exercise so as as long as you're sweating you're getting your heart rate sweating you're getting your heart rate sweating you're getting your heart rate up and your body is trying to get rid of up and your body is trying to get rid of up and your body is trying to get rid of that heat and it takes energy so you that heat and it takes energy so you that heat and it takes energy so you increase your metabolism and you push increase your metabolism and you push increase your metabolism and you push that cardiovascular system it's super that cardiovascular system it's super that cardiovascular system it's super good love that I've been seeing kind of good love that I've been seeing kind of good love that I've been seeing kind of floating around the internet that you floating around the internet that you floating around the internet that you shouldn't be drinking water while in the shouldn't be drinking water while in the shouldn't be drinking water while in the sauna it gives you some additional sauna it gives you some additional sauna it gives you some additional benefits to not drink water in the sauna benefits to not drink water in the sauna benefits to not drink water in the sauna have you seen anything yeah I've seen have you seen anything yeah I've seen have you seen anything yeah I've seen that as well I mean in in theory I think that as well I mean in in theory I think that as well I mean in in theory I think it's very I think it it that is that is it's very I think it it that is that is it's very I think it it that is that is probably physiologically true that then

1:07probably physiologically true that then probably physiologically true that then you have you will create more Plasma on you have you will create more Plasma on you have you will create more Plasma on your own and more red blood cells your own and more red blood cells your own and more red blood cells because yeah that's what happens but um because yeah that's what happens but um because yeah that's what happens but um the thing about is also what's feasible the thing about is also what's feasible the thing about is also what's feasible and what's practical and what's safe and what's practical and what's safe and what's practical and what's safe yeah and when people go into a yeah and when people go into a yeah and when people go into a Sona they sweat they need to get uh Sona they sweat they need to get uh Sona they sweat they need to get uh their some they need to to to to get their some they need to to to to get their some they need to to to to get hydrated and then need hydrated and then need hydrated and then need electrolytes so I think it's it's electrolytes so I think it's it's electrolytes so I think it's it's actually more important that you get a actually more important that you get a actually more important that you get a good experience uh doing the SAA you good experience uh doing the SAA you good experience uh doing the SAA you don't have to sit there and drink a one don't have to sit there and drink a one don't have to sit there and drink a one liter of water while you're in there if liter of water while you're in there if liter of water while you're in there if you're only in there for maybe 15 you're only in there for maybe 15 you're only in there for maybe 15 minutes but definitely drink after you minutes but definitely drink after you minutes but definitely drink after you get out so you rehydrate and get your get out so you rehydrate and get your get out so you rehydrate and get your electrolytes I mean the the thing that I electrolytes I mean the the thing that I electrolytes I mean the the thing that I could be a little bit worried about is could be a little bit worried about is could be a little bit worried about is that people try to like starve their that people try to like starve their that people try to like starve their hydration in for them to increase their hydration in for them to increase their hydration in for them to increase their red blood cells and that could actually red blood cells and that could actually red blood cells and that could actually be dangerous for people because they

1:08be dangerous for people because they be dangerous for people because they they get dehydrated and they can faint they get dehydrated and they can faint they get dehydrated and they can faint and it's not something that I would and it's not something that I would and it's not something that I would recommend so I always say drink before recommend so I always say drink before recommend so I always say drink before and definitely drink after if you are in and definitely drink after if you are in and definitely drink after if you are in a sauna that is very hot and you are you a sauna that is very hot and you are you a sauna that is very hot and you are you want you are adapted and you want to be want you are adapted and you want to be want you are adapted and you want to be there for 20 minutes or and half an hour there for 20 minutes or and half an hour there for 20 minutes or and half an hour then I definitely think it's good to then I definitely think it's good to then I definitely think it's good to have a sip or two or three during your have a sip or two or three during your have a sip or two or three during your session and session and session and I would definitely do I would definitely do I would definitely do that yeah no that that makes a that that yeah no that that makes a that that yeah no that that makes a that makes a lot of sense to me there's makes a lot of sense to me there's makes a lot of sense to me there's always something going around in terms always something going around in terms always something going around in terms of different protocols right yeah um do of different protocols right yeah um do of different protocols right yeah um do you have any sort of favorite you have any sort of favorite you have any sort of favorite electrolytes to replenish with uh yeah electrolytes to replenish with uh yeah electrolytes to replenish with uh yeah so as I mean salt you you you need the so as I mean salt you you you need the so as I mean salt you you you need the salt of course and I think that's salt of course and I think that's salt of course and I think that's probably the main thing that if anything probably the main thing that if anything probably the main thing that if anything that people should do they can do this that people should do they can do this that people should do they can do this at home they could just do their own at home they could just do their own at home they could just do their own like salt drink and take that into the like salt drink and take that into the like salt drink and take that into the SAA or have it placed outside so they

1:09SAA or have it placed outside so they SAA or have it placed outside so they can go out and have have a sip or drink can go out and have have a sip or drink can go out and have have a sip or drink before drink after or between the C before drink after or between the C before drink after or between the C plunge or uh the SAA but that would be plunge or uh the SAA but that would be plunge or uh the SAA but that would be my main recommendation I would say um my main recommendation I would say um my main recommendation I would say um and you can put and you can put and you can put also a little bit of lemon I love also a little bit of lemon I love also a little bit of lemon I love that and putting that in will also be that and putting that in will also be that and putting that in will also be very good for the very good for the very good for the body what about timing for sauna is body what about timing for sauna is body what about timing for sauna is there any IDE deal timing um I've been there any IDE deal timing um I've been there any IDE deal timing um I've been doing it after my exercise routine and doing it after my exercise routine and doing it after my exercise routine and then going right into the sauna but is then going right into the sauna but is then going right into the sauna but is morning evening does does it morning evening does does it morning evening does does it matter um so it's it's very good to do a matter um so it's it's very good to do a matter um so it's it's very good to do a SAA in the evening because it makes you SAA in the evening because it makes you SAA in the evening because it makes you wind down and uh and the increase in in wind down and uh and the increase in in wind down and uh and the increase in in heat um is something that you you do heat um is something that you you do heat um is something that you you do want that before you go to bed because want that before you go to bed because want that before you go to bed because that's where you easily fall asleep um that's where you easily fall asleep um that's where you easily fall asleep um and and you can also do it in the morning but I you can also do it in the morning but I you can also do it in the morning but I I have a tendency to that slows me a

1:10I have a tendency to that slows me a I have a tendency to that slows me a little bit if I only do the the SAA but little bit if I only do the the SAA but little bit if I only do the the SAA but I often do it in combination with the I often do it in combination with the I often do it in combination with the cop plune so the cop plune will cop plune so the cop plune will cop plune so the cop plune will definitely increase my definitely increase my definitely increase my energy um so copling in the morning if energy um so copling in the morning if energy um so copling in the morning if you can and the SAA in the evening yeah you can and the SAA in the evening yeah you can and the SAA in the evening yeah I used to do it in the evening it was I used to do it in the evening it was I used to do it in the evening it was such a nice practice my husband and I such a nice practice my husband and I such a nice practice my husband and I would do it together fantastic it was so would do it together fantastic it was so would do it together fantastic it was so nice we would do it at this one out here nice we would do it at this one out here nice we would do it at this one out here and we also get to watch the sunset it and we also get to watch the sunset it and we also get to watch the sunset it was so nice yeah I need to go back to was so nice yeah I need to go back to was so nice yeah I need to go back to doing that um yeah I do it with my my doing that um yeah I do it with my my doing that um yeah I do it with my my husband as well we have a we have a husband as well we have a we have a husband as well we have a we have a cunch by the house and the SAA and then cunch by the house and the SAA and then cunch by the house and the SAA and then we watch the sunset as well together so we watch the sunset as well together so we watch the sunset as well together so cute yeah it is cute and it's such a cute yeah it is cute and it's such a cute yeah it is cute and it's such a great bonding time I mean and you're great bonding time I mean and you're great bonding time I mean and you're doing two things at once you're doing two things at once you're doing two things at once you're benefiting your health and you're benefiting your health and you're benefiting your health and you're spending time with your partner if you spending time with your partner if you spending time with your partner if you have one so yeah I always say that never have one so yeah I always say that never have one so yeah I always say that never do this alone actually it's it's not do this alone actually it's it's not do this alone actually it's it's not only about the safety thing but it's only about the safety thing but it's only about the safety thing but it's definitely also about the safety uh of definitely also about the safety uh of definitely also about the safety uh of of doing co- plunging um doing it alone of doing co- plunging um doing it alone of doing co- plunging um doing it alone can set put yourself at risk especially

1:11can set put yourself at risk especially can set put yourself at risk especially if you don't have anyone around you to if you don't have anyone around you to if you don't have anyone around you to help you up if if you get too numb or help you up if if you get too numb or help you up if if you get too numb or something in your ner in your nervous something in your ner in your nervous something in your ner in your nervous system um but it's also something about system um but it's also something about system um but it's also something about the connection that you get by doing the connection that you get by doing the connection that you get by doing something so so natural and so you can something so so natural and so you can something so so natural and so you can say nonjudgmental around whether you are say nonjudgmental around whether you are say nonjudgmental around whether you are actually a man or a woman or you actually a man or a woman or you actually a man or a woman or you are or who you are what you do doing are or who you are what you do doing are or who you are what you do doing this is just Awakening our like Natural this is just Awakening our like Natural this is just Awakening our like Natural Instincts for survival right and sitting Instincts for survival right and sitting Instincts for survival right and sitting there you kind of like you just Bond there you kind of like you just Bond there you kind of like you just Bond around it whether it's your husband or around it whether it's your husband or around it whether it's your husband or it's your friends or I think it's like it's your friends or I think it's like it's your friends or I think it's like Community thing and I also come from the Community thing and I also come from the Community thing and I also come from the nordics where we always do it together nordics where we always do it together nordics where we always do it together with other people yeah so I know the with other people yeah so I know the with other people yeah so I know the benefits of that yeah I love that benefits of that yeah I love that benefits of that yeah I love that culture I was speaking at a conference culture I was speaking at a conference culture I was speaking at a conference in um Gad just in Switzerland it was in in um Gad just in Switzerland it was in in um Gad just in Switzerland it was in a Nordic country love that place a Nordic country love that place a Nordic country love that place beautiful right so beautiful and I was beautiful right so beautiful and I was beautiful right so beautiful and I was just so inspired because it's just here

1:12just so inspired because it's just here just so inspired because it's just here I mean La is like really heal there's a I mean La is like really heal there's a I mean La is like really heal there's a lot of health things to do but it's not lot of health things to do but it's not lot of health things to do but it's not a part of our culture necessarily doing a part of our culture necessarily doing a part of our culture necessarily doing like saunas together some people do but like saunas together some people do but like saunas together some people do but um I love that it's just such a part of um I love that it's just such a part of um I love that it's just such a part of the inging culture there um last the inging culture there um last the inging culture there um last question about hormetic stressors and question about hormetic stressors and question about hormetic stressors and these these practices in general CU I these these practices in general CU I these these practices in general CU I ask this all the time so if you feel o ask this all the time so if you feel o ask this all the time so if you feel o if you feel really stressed is that a if you feel really stressed is that a if you feel really stressed is that a Time that you would want to lay off of a Time that you would want to lay off of a Time that you would want to lay off of a sauna or cold plunge or is it still you sauna or cold plunge or is it still you sauna or cold plunge or is it still you think okay to do maybe less or is it think okay to do maybe less or is it think okay to do maybe less or is it going to be helpful um I think I think going to be helpful um I think I think going to be helpful um I think I think you should lay it off if it's if you're you should lay it off if it's if you're you should lay it off if it's if you're super stressed burnt out even I think super stressed burnt out even I think super stressed burnt out even I think lay it off just like we say that um that lay it off just like we say that um that lay it off just like we say that um that that if you are sick then don't exercise that if you are sick then don't exercise that if you are sick then don't exercise because it's just going to get you more because it's just going to get you more because it's just going to get you more stressed and you don't need that for the stressed and you don't need that for the stressed and you don't need that for the body so even though it's healthy stress body so even though it's healthy stress body so even though it's healthy stress it's not it's just putting more stress it's not it's just putting more stress it's not it's just putting more stress and stress so it might also just yeah and stress so it might also just yeah and stress so it might also just yeah not be good for you so um if you are

1:13not be good for you so um if you are not be good for you so um if you are very stressed then be very mindful very stressed then be very mindful very stressed then be very mindful around how you do it if you want to do around how you do it if you want to do around how you do it if you want to do it um it can provoke anxiety or panic it um it can provoke anxiety or panic it um it can provoke anxiety or panic attack or something like that so if attack or something like that so if attack or something like that so if you're stressed be very careful and I you're stressed be very careful and I you're stressed be very careful and I often say that then I think allude to often say that then I think allude to often say that then I think allude to something else like breath work mhm yeah something else like breath work mhm yeah something else like breath work mhm yeah I love that what are you most excited I love that what are you most excited I love that what are you most excited about in the future of cold therapy like about in the future of cold therapy like about in the future of cold therapy like where where would you love to see the where where would you love to see the where where would you love to see the research go oh I would love to a lot of research go oh I would love to a lot of research go oh I would love to a lot of research um so on the mental health part research um so on the mental health part research um so on the mental health part I think we we should do more there um I I think we we should do more there um I I think we we should do more there um I think we should also look more into the think we should also look more into the think we should also look more into the difference in in men men and women um I difference in in men men and women um I difference in in men men and women um I would I think that's it's very would I think that's it's very would I think that's it's very interesting um I also think that yeah interesting um I also think that yeah interesting um I also think that yeah the mental health I think that's I would the mental health I think that's I would the mental health I think that's I would love to see more research on that yeah I love to see more research on that yeah I love to see more research on that yeah I mean if people can use these lifestyle mean if people can use these lifestyle mean if people can use these lifestyle habits to really help their mental habits to really help their mental habits to really help their mental health I mean we know I think it's the health I mean we know I think it's the health I mean we know I think it's the number one cause of disability you know

1:14number one cause of disability you know number one cause of disability you know as a broad term worldwide so that's as a broad term worldwide so that's as a broad term worldwide so that's really problematic it is it can help a really problematic it is it can help a really problematic it is it can help a lot of people if we only have more lot of people if we only have more lot of people if we only have more answers um but I think we have enough answers um but I think we have enough answers um but I think we have enough answers to say that it's it's beneficial answers to say that it's it's beneficial answers to say that it's it's beneficial for many people with different different for many people with different different for many people with different different you can say uh problems or and and it you can say uh problems or and and it you can say uh problems or and and it gives it it gives so many different gives it it gives so many different gives it it gives so many different outcomes so you can have many different outcomes so you can have many different outcomes so you can have many different reasons for using it um and it seems reasons for using it um and it seems reasons for using it um and it seems that um I did a survey at one time where that um I did a survey at one time where that um I did a survey at one time where I just asked 400 people why they were I just asked 400 people why they were I just asked 400 people why they were doing winter swimming so this was in in doing winter swimming so this was in in doing winter swimming so this was in in in Denmark and UK and I think some in Denmark and UK and I think some in Denmark and UK and I think some people from Canada even answered this people from Canada even answered this people from Canada even answered this and many of these people were and many of these people were and many of these people were answering um exactly on what they answering um exactly on what they answering um exactly on what they struggled with so if they were in a they struggled with so if they were in a they struggled with so if they were in a they felt anxiety they felt it helped that if felt anxiety they felt it helped that if felt anxiety they felt it helped that if they had joint pain then it helped there they had joint pain then it helped there they had joint pain then it helped there so it's I think it's it's as if the body

1:15so it's I think it's it's as if the body so it's I think it's it's as if the body uses it as exactly where it should be uses it as exactly where it should be uses it as exactly where it should be used and it repairs where something is used and it repairs where something is used and it repairs where something is broken I think it's almost like I could broken I think it's almost like I could broken I think it's almost like I could not I mean I got all these answers from not I mean I got all these answers from not I mean I got all these answers from people and I was just amazed that people people and I was just amazed that people people and I was just amazed that people had so many different reasons for using had so many different reasons for using had so many different reasons for using it yeah but I could explain every one of it yeah but I could explain every one of it yeah but I could explain every one of them but they were so different and them but they were so different and them but they were so different and there was no one saying well I do it but there was no one saying well I do it but there was no one saying well I do it but I have no outcomes I have no it's just I have no outcomes I have no it's just I have no outcomes I have no it's just making me happy or something people had making me happy or something people had making me happy or something people had some very specific things and always some very specific things and always some very specific things and always something that that they felt was like something that that they felt was like something that that they felt was like helping them and lifting them in some helping them and lifting them in some helping them and lifting them in some way it could be physical it could be way it could be physical it could be way it could be physical it could be mental it could be yeah I mean I I agree mental it could be yeah I mean I I agree mental it could be yeah I mean I I agree anyone that's done a cold plunge I think anyone that's done a cold plunge I think anyone that's done a cold plunge I think um or so even Sona therapy I mean you um or so even Sona therapy I mean you um or so even Sona therapy I mean you feel so good afterwards I mean you feel feel so good afterwards I mean you feel feel so good afterwards I mean you feel light right mhm it's light right mhm it's light right mhm it's just energized yeah energized and less

1:16just energized yeah energized and less just energized yeah energized and less pain if anything just feel more light in pain if anything just feel more light in pain if anything just feel more light in my body I think yeah oh I love it so my body I think yeah oh I love it so my body I think yeah oh I love it so you're up to so much you have your book you're up to so much you have your book you're up to so much you have your book winter swimming that is available on all winter swimming that is available on all winter swimming that is available on all platforms I'm assuming yeah um Amazon platforms I'm assuming yeah um Amazon platforms I'm assuming yeah um Amazon everywhere in all languages almost 14 everywhere in all languages almost 14 everywhere in all languages almost 14 languages available yeah I love that um languages available yeah I love that um languages available yeah I love that um and you also have a platform to a and you also have a platform to a and you also have a platform to a membership right membership right membership right yes I I do actually I have um it's it's yes I I do actually I have um it's it's yes I I do actually I have um it's it's I have a free newsletter but I also have I have a free newsletter but I also have I have a free newsletter but I also have something exclusive for members who are something exclusive for members who are something exclusive for members who are more interested and want to dive a more interested and want to dive a more interested and want to dive a little bit deeper with me on everything little bit deeper with me on everything little bit deeper with me on everything metabolism because I'm a scientist metabolism because I'm a scientist metabolism because I'm a scientist metabolism so I have like a broad metabolism so I have like a broad metabolism so I have like a broad knowledge but also I love to share that knowledge but also I love to share that knowledge but also I love to share that and I love to read and I love to Crunch and I love to read and I love to Crunch and I love to read and I love to Crunch all these scientific papers so I share a all these scientific papers so I share a all these scientific papers so I share a lot uh for my members um and uh you can lot uh for my members um and uh you can lot uh for my members um and uh you can go and check it out on my website it's go and check it out on my website it's go and check it out on my website it's on soberg institute.com um where I also on soberg institute.com um where I also on soberg institute.com um where I also do I have an education for people who

1:17do I have an education for people who do I have an education for people who wants to educate other people or teach wants to educate other people or teach wants to educate other people or teach other people how to do co- plunging and other people how to do co- plunging and other people how to do co- plunging and how to do the SAA in a in a you can say how to do the SAA in a in a you can say how to do the SAA in a in a you can say a healthy and safe way um there's no a healthy and safe way um there's no a healthy and safe way um there's no education out there for people who train education out there for people who train education out there for people who train other people do workshops so people ask other people do workshops so people ask other people do workshops so people ask me can you do one and and so I did I me can you do one and and so I did I me can you do one and and so I did I love that yeah um anywhere else people love that yeah um anywhere else people love that yeah um anywhere else people or anything else you want to talk about or anything else you want to talk about or anything else you want to talk about that you have upcoming or um I have a that you have upcoming or um I have a that you have upcoming or um I have a new book coming up actually yeah it will new book coming up actually yeah it will new book coming up actually yeah it will be next year um there will be a pre-sale be next year um there will be a pre-sale be next year um there will be a pre-sale uh in in in a few months I hope but yeah uh in in in a few months I hope but yeah uh in in in a few months I hope but yeah a new book is coming up and uh I also a new book is coming up and uh I also a new book is coming up and uh I also have this education I mentioned um and have this education I mentioned um and have this education I mentioned um and people can find me on social media people can find me on social media people can find me on social media Instagram and yeah any platform I'm on I Instagram and yeah any platform I'm on I Instagram and yeah any platform I'm on I love that well thank you so much for love that well thank you so much for love that well thank you so much for coming on this has been such a pleasure coming on this has been such a pleasure coming on this has been such a pleasure thank you thank you for having me of thank you thank you for having me of thank you thank you for having me of course this podcast is for informational course this podcast is for informational course this podcast is for informational purposes only and Views expressed on

1:18purposes only and Views expressed on purposes only and Views expressed on this podcast are not medical advice this this podcast are not medical advice this this podcast are not medical advice this podcast including Kayla Barnes does not podcast including Kayla Barnes does not podcast including Kayla Barnes does not accept responsibility for any possible accept responsibility for any possible accept responsibility for any possible adverse effects from the use of the adverse effects from the use of the adverse effects from the use of the information contained herein opinions of information contained herein opinions of information contained herein opinions of their guests are their own and this their guests are their own and this their guests are their own and this podcast does not endorse or accept podcast does not endorse or accept podcast does not endorse or accept responsibility for statements made by responsibility for statements made by responsibility for statements made by guests this podcast does not make any guests this podcast does not make any guests this podcast does not make any representations or warranties about representations or warranties about representations or warranties about Guest qualifications or credibility Guest qualifications or credibility Guest qualifications or credibility individuals on the podcast may have a individuals on the podcast may have a individuals on the podcast may have a direct or indirect financial interest in direct or indirect financial interest in direct or indirect financial interest in products or Services referred to herein products or Services referred to herein products or Services referred to herein if you think you have a medical issue if you think you have a medical issue if you think you have a medical issue consult a licensed physician

Dr Susanna S berg The Power of Heat and Cold Therapy Longevity Optimization Podc