00:00foreign foreign what's up folks welcome back to the what's up folks welcome back to the what's up folks welcome back to the whoop podcast where we sit down with the whoop podcast where we sit down with the whoop podcast where we sit down with the best of the best to learn what they are best of the best to learn what they are best of the best to learn what they are doing to perform at their Peak doing to perform at their Peak doing to perform at their Peak I'm your host will Ahmed founder and CEO I'm your host will Ahmed founder and CEO I'm your host will Ahmed founder and CEO of whoop and we're on a mission to of whoop and we're on a mission to of whoop and we're on a mission to unlock Human Performance we've got a unlock Human Performance we've got a unlock Human Performance we've got a great podcast this week I want to start great podcast this week I want to start great podcast this week I want to start by giving a shout out though to two of by giving a shout out though to two of by giving a shout out though to two of our professional athletes Rory McIlroy our professional athletes Rory McIlroy our professional athletes Rory McIlroy and Patrick Mahomes who both had big and Patrick Mahomes who both had big and Patrick Mahomes who both had big Sundays this past weekend Rory McIlroy Sundays this past weekend Rory McIlroy Sundays this past weekend Rory McIlroy winning the Dubai Desert Classic in winning the Dubai Desert Classic in winning the Dubai Desert Classic in dramatic fashion and Patrick Mahomes dramatic fashion and Patrick Mahomes dramatic fashion and Patrick Mahomes leading the Chiefs to the Super Bowl I leading the Chiefs to the Super Bowl I leading the Chiefs to the Super Bowl I always find myself a little biased always find myself a little biased always find myself a little biased rooting for whoop athletes but it's very rooting for whoop athletes but it's very rooting for whoop athletes but it's very easy to be rooting for Rory and Patrick easy to be rooting for Rory and Patrick easy to be rooting for Rory and Patrick congratulations guys on a phenomenal congratulations guys on a phenomenal congratulations guys on a phenomenal weekend weekend weekend all right on this week's episode our VP all right on this week's episode our VP all right on this week's episode our VP of performance science Kristen Holmes is
01:00of performance science Kristen Holmes is of performance science Kristen Holmes is joined by scientist and winter swimming joined by scientist and winter swimming joined by scientist and winter swimming expert Dr Susanna soberg expert Dr Susanna soberg expert Dr Susanna soberg who has a PHD in Metabolism from the who has a PHD in Metabolism from the who has a PHD in Metabolism from the University of Copenhagen and is the University of Copenhagen and is the University of Copenhagen and is the founder of The soberg Institute and her founder of The soberg Institute and her founder of The soberg Institute and her science-backed program The thermalist science-backed program The thermalist science-backed program The thermalist Cure Cure Cure her methodology and science are derived her methodology and science are derived her methodology and science are derived from the Scandinavian traditions of Cold from the Scandinavian traditions of Cold from the Scandinavian traditions of Cold Water swimming and its positive impact Water swimming and its positive impact Water swimming and its positive impact on the mind and body one of her on the mind and body one of her on the mind and body one of her principles is to end cult to increase principles is to end cult to increase principles is to end cult to increase metabolism and prolong the benefits of metabolism and prolong the benefits of metabolism and prolong the benefits of chemicals in the brain a principle that chemicals in the brain a principle that chemicals in the brain a principle that Dr Andrew huberman from Stanford Dr Andrew huberman from Stanford Dr Andrew huberman from Stanford University named after her the soberg University named after her the soberg University named after her the soberg principle she's a best-selling author principle she's a best-selling author principle she's a best-selling author thanks to her book winter swimming and thanks to her book winter swimming and thanks to her book winter swimming and her research has been featured on the her research has been featured on the her research has been featured on the huberman Lab podcast The Lex Friedman huberman Lab podcast The Lex Friedman huberman Lab podcast The Lex Friedman podcaster Joe Rogan Experience Podcast podcaster Joe Rogan Experience Podcast podcaster Joe Rogan Experience Podcast and more and more and more Kristen and Susanna will discuss the Kristen and Susanna will discuss the Kristen and Susanna will discuss the benefits of cold and heat therapy the benefits of cold and heat therapy the benefits of cold and heat therapy the body's reaction to cold plunges tips on
02:00body's reaction to cold plunges tips on body's reaction to cold plunges tips on how to build up the habit of using cold how to build up the habit of using cold how to build up the habit of using cold therapy the methodology of the soberg therapy the methodology of the soberg therapy the methodology of the soberg principle the impact of cold plunges and principle the impact of cold plunges and principle the impact of cold plunges and winter swimming on sleep and Recovery winter swimming on sleep and Recovery winter swimming on sleep and Recovery the science of brown fat and its the science of brown fat and its the science of brown fat and its importance to metabolism importance to metabolism importance to metabolism before we dive into this Innovative before we dive into this Innovative before we dive into this Innovative recovery behavior I'm excited to share recovery behavior I'm excited to share recovery behavior I'm excited to share that woop is launching a new two-way that woop is launching a new two-way that woop is launching a new two-way integration with hyperice connect your integration with hyperice connect your integration with hyperice connect your whoop and hyperize apps through Apple whoop and hyperize apps through Apple whoop and hyperize apps through Apple Health to understand the impact of using Health to understand the impact of using Health to understand the impact of using hypervolt massage or normatec air hypervolt massage or normatec air hypervolt massage or normatec air compression on your recovery plus get compression on your recovery plus get compression on your recovery plus get personalized hyper ice recommendations personalized hyper ice recommendations personalized hyper ice recommendations based on your boob activity sleep and based on your boob activity sleep and based on your boob activity sleep and Recovery data Recovery data Recovery data pretty awesome huge fan of hyper ice and pretty awesome huge fan of hyper ice and pretty awesome huge fan of hyper ice and check out that integration also if check out that integration also if check out that integration also if you're new to whoop you can use the code you're new to whoop you can use the code you're new to whoop you can use the code will when you're checking out and get a will when you're checking out and get a will when you're checking out and get a 60 credit on whoop accessories 60 credit on whoop accessories 60 credit on whoop accessories you can use that for bands battery packs you can use that for bands battery packs you can use that for bands battery packs and more and more if you have a question you want to see if you have a question you want to see if you have a question you want to see answered on the podcast email us podcast answered on the podcast email us podcast answered on the podcast email us podcast whip.com call us at 508-443-4952
03:00whip.com call us at 508-443-4952 whip.com call us at 508-443-4952 and it might just be answered on a and it might just be answered on a and it might just be answered on a future episode future episode future episode here are Kristen Holmes and Dr Susanna here are Kristen Holmes and Dr Susanna here are Kristen Holmes and Dr Susanna sober sober sober I am thrilled to welcome Dr Susanna I am thrilled to welcome Dr Susanna I am thrilled to welcome Dr Susanna sober to the whoop podcast Susanna sober to the whoop podcast Susanna sober to the whoop podcast Susanna through her groundbreaking research and through her groundbreaking research and through her groundbreaking research and her beautiful book her beautiful book her beautiful book winter swimming has helped us gain a winter swimming has helped us gain a winter swimming has helped us gain a deeper understanding of our metabolism deeper understanding of our metabolism deeper understanding of our metabolism Brown fat specifically and its purpose Brown fat specifically and its purpose Brown fat specifically and its purpose in adults as well as the outsized in adults as well as the outsized in adults as well as the outsized benefits that cold exposure can have on benefits that cold exposure can have on benefits that cold exposure can have on our physical and mental health our physical and mental health our physical and mental health resilience resilience resilience based on the depth of her scientific based on the depth of her scientific based on the depth of her scientific research and experience Susana has research and experience Susana has research and experience Susana has programs and protocols with the aim of programs and protocols with the aim of programs and protocols with the aim of lowering stress improving sleep and lowering stress improving sleep and lowering stress improving sleep and increasing both mental and physical increasing both mental and physical increasing both mental and physical health health health Susanna welcome to the podcast thank you Susanna welcome to the podcast thank you Susanna welcome to the podcast thank you so much thank you for inviting me so much thank you for inviting me so much thank you for inviting me of course you're making such an impact of course you're making such an impact of course you're making such an impact I'm just beyond excited for the I'm just beyond excited for the I'm just beyond excited for the discussion today you know I thought we discussion today you know I thought we discussion today you know I thought we could start just with the basics of you could start just with the basics of you could start just with the basics of you know what's actually happening when know what's actually happening when know what's actually happening when um the cold hits our skin
04:00um the cold hits our skin um the cold hits our skin so when the code hits our skin when we so when the code hits our skin when we so when the code hits our skin when we have Coke receptors in the skin and that have Coke receptors in the skin and that have Coke receptors in the skin and that would be activated as soon as you would be activated as soon as you would be activated as soon as you actually just take your your bathroom actually just take your your bathroom actually just take your your bathroom off on the daddy or just by your outside off on the daddy or just by your outside off on the daddy or just by your outside in the will and it doesn't have to be in the will and it doesn't have to be in the will and it doesn't have to be that cold actually for the cold that cold actually for the cold that cold actually for the cold receptors to send this emergency signal receptors to send this emergency signal receptors to send this emergency signal to the brain and in the brain there is to the brain and in the brain there is to the brain and in the brain there is this temperature regulating center right this temperature regulating center right this temperature regulating center right in the hypothalamus which will send them in the hypothalamus which will send them in the hypothalamus which will send them and no adrenaline out and the and they and no adrenaline out and the and they and no adrenaline out and the and they activate our hormones of cortisol and activate our hormones of cortisol and activate our hormones of cortisol and all the stress hormones will go up and all the stress hormones will go up and all the stress hormones will go up and activate the sympathetic nervous system activate the sympathetic nervous system activate the sympathetic nervous system and part of that is also activating the and part of that is also activating the and part of that is also activating the brown fat so the brown fat is going to brown fat so the brown fat is going to brown fat so the brown fat is going to be activated immediately as soon as you be activated immediately as soon as you be activated immediately as soon as you take the robot so you don't have to take the robot so you don't have to take the robot so you don't have to think oh I have to activate my brown think oh I have to activate my brown think oh I have to activate my brown side and then sit for 10 minutes in the side and then sit for 10 minutes in the side and then sit for 10 minutes in the hot in a bathtub with ice in it you hot in a bathtub with ice in it you hot in a bathtub with ice in it you don't have to do that your brown fat is don't have to do that your brown fat is don't have to do that your brown fat is activated immediately as soon as you activated immediately as soon as you activated immediately as soon as you just get a temperature change in your just get a temperature change in your just get a temperature change in your skin actually so
05:00skin actually so skin actually so um as soon as you get cold on your skin um as soon as you get cold on your skin um as soon as you get cold on your skin there's sensitive the cold sensitive there's sensitive the cold sensitive there's sensitive the cold sensitive receptors will activate Brown fat receptors will activate Brown fat receptors will activate Brown fat activate all your neural transmitters in activate all your neural transmitters in activate all your neural transmitters in the brain so norepine norepinephrine the brain so norepine norepinephrine the brain so norepine norepinephrine will go up by 2.5 full within just a few will go up by 2.5 full within just a few will go up by 2.5 full within just a few minutes as soon as you go into your ice minutes as soon as you go into your ice minutes as soon as you go into your ice bath bath bath and that will make a huge exhibition of and that will make a huge exhibition of and that will make a huge exhibition of your brown fat which will then generate your brown fat which will then generate your brown fat which will then generate heat in your body that is the main heat in your body that is the main heat in your body that is the main purpose of rubber fat so the brown fat purpose of rubber fat so the brown fat purpose of rubber fat so the brown fat has to be there to save us when as soon has to be there to save us when as soon has to be there to save us when as soon as we get cold so and that is also right as we get cold so and that is also right as we get cold so and that is also right before you go into your ice bath but before you go into your ice bath but before you go into your ice bath but also when you're in it so the first also when you're in it so the first also when you're in it so the first initial minutes it's gonna be the brown initial minutes it's gonna be the brown initial minutes it's gonna be the brown fetch which is trying to keep your fetch which is trying to keep your fetch which is trying to keep your temperature in your core up and that is temperature in your core up and that is temperature in your core up and that is not the only thing that needs to happen not the only thing that needs to happen not the only thing that needs to happen to actually keep you alive or make sure to actually keep you alive or make sure to actually keep you alive or make sure that you don't die so the sympathetic that you don't die so the sympathetic that you don't die so the sympathetic nervous system is this biological system nervous system is this biological system nervous system is this biological system that we in again during Evolution
06:00that we in again during Evolution that we in again during Evolution because we were born you can say in the because we were born you can say in the because we were born you can say in the cold and in the heat so we need to have cold and in the heat so we need to have cold and in the heat so we need to have a system to actually get rid of the Heat a system to actually get rid of the Heat a system to actually get rid of the Heat and also and heat ourselves up so the and also and heat ourselves up so the and also and heat ourselves up so the brown fat is born in that way so we are brown fat is born in that way so we are brown fat is born in that way so we are born with the brown fat but we still born with the brown fat but we still born with the brown fat but we still have it even though we don't use it have it even though we don't use it have it even though we don't use it outside or live outside to use it outside or live outside to use it outside or live outside to use it anymore so but we can activate it in the anymore so but we can activate it in the anymore so but we can activate it in the ice bath though when we're going to swim ice bath though when we're going to swim ice bath though when we're going to swim when we go outside just in the T-shirt when we go outside just in the T-shirt when we go outside just in the T-shirt so the vessels will contract because you so the vessels will contract because you so the vessels will contract because you also need to make a kind of a a surface also need to make a kind of a a surface also need to make a kind of a a surface around yourself and make the block go to around yourself and make the block go to around yourself and make the block go to your core to make sure that your vital your core to make sure that your vital your core to make sure that your vital organs are not cooled down too fast and organs are not cooled down too fast and organs are not cooled down too fast and because that's it's gonna kill you if because that's it's gonna kill you if because that's it's gonna kill you if you don't do that right um so the the you don't do that right um so the the you don't do that right um so the the blood is going to go to your core your blood is going to go to your core your blood is going to go to your core your norepinephrine will activate your norepinephrine will activate your norepinephrine will activate your fight-or-flight system which then would fight-or-flight system which then would fight-or-flight system which then would make your heart rate goes up your blood make your heart rate goes up your blood make your heart rate goes up your blood pressure will go up it's not much it's
07:00pressure will go up it's not much it's pressure will go up it's not much it's only 9 to 12 millimeter mercury so it's only 9 to 12 millimeter mercury so it's only 9 to 12 millimeter mercury so it's very little actually that science show very little actually that science show very little actually that science show that the blood pressure goes up and it's that the blood pressure goes up and it's that the blood pressure goes up and it's very brief that it goes up because what very brief that it goes up because what very brief that it goes up because what else happens is that the sympathetic else happens is that the sympathetic else happens is that the sympathetic nervous system is only part of the cold nervous system is only part of the cold nervous system is only part of the cold shot because what I just described shot because what I just described shot because what I just described exactly what happens in the cold shot it exactly what happens in the cold shot it exactly what happens in the cold shot it will last for a minute or so when you go will last for a minute or so when you go will last for a minute or so when you go in but the parasympatic nervous system in but the parasympatic nervous system in but the parasympatic nervous system is also activated and that is because is also activated and that is because is also activated and that is because you submerge yourself into the cold you submerge yourself into the cold you submerge yourself into the cold water and activation your diving water and activation your diving water and activation your diving reflects and that will make your reflects and that will make your reflects and that will make your parasympathetic nervous system activate parasympathetic nervous system activate parasympathetic nervous system activate which and your vagus tone as well will which and your vagus tone as well will which and your vagus tone as well will be um activated so that will make your be um activated so that will make your be um activated so that will make your heart rate and your blood pressure go heart rate and your blood pressure go heart rate and your blood pressure go down so that could also make this a down so that could also make this a down so that could also make this a little bit of a conflict in the system little bit of a conflict in the system little bit of a conflict in the system and that is also why we say that with if and that is also why we say that with if and that is also why we say that with if you have heart problems or you have you have heart problems or you have you have heart problems or you have unregulated high blood pressure you unregulated high blood pressure you unregulated high blood pressure you should be careful about doing ice baths should be careful about doing ice baths should be careful about doing ice baths and just I'm sorry to a doctor because and just I'm sorry to a doctor because and just I'm sorry to a doctor because we cannot say if you can do this on an we cannot say if you can do this on an we cannot say if you can do this on an individual level so just be aware of
08:00individual level so just be aware of individual level so just be aware of that that that yeah I mean I think that's a really yeah I mean I think that's a really yeah I mean I think that's a really important call out you know that there important call out you know that there important call out you know that there you know some folks uh could respond you know some folks uh could respond you know some folks uh could respond negatively to the the shock of the cold negatively to the the shock of the cold negatively to the the shock of the cold water and that they'd you know water and that they'd you know water and that they'd you know probably need to consult a doctor before probably need to consult a doctor before probably need to consult a doctor before taking on any yeah um of these kind of taking on any yeah um of these kind of taking on any yeah um of these kind of protocols but if we can talk a little protocols but if we can talk a little protocols but if we can talk a little bit more about the the autonomic nervous bit more about the the autonomic nervous bit more about the the autonomic nervous system because I think that's really system because I think that's really system because I think that's really important you know we obviously track important you know we obviously track important you know we obviously track heart variability which is a you know a heart variability which is a you know a heart variability which is a you know a function of the heart but originates to function of the heart but originates to function of the heart but originates to the autonomic nervous system the autonomic nervous system the autonomic nervous system and I think we're you know always and I think we're you know always and I think we're you know always thinking about you know how do we thinking about you know how do we thinking about you know how do we achieve more autonomic balance and achieve more autonomic balance and achieve more autonomic balance and clearly cold exposure is a path to clearly cold exposure is a path to clearly cold exposure is a path to taking more control over your autonomic taking more control over your autonomic taking more control over your autonomic nervous system in the sense that you're nervous system in the sense that you're nervous system in the sense that you're kind of creating a balance between these kind of creating a balance between these kind of creating a balance between these two these two systems so you mentioned two these two systems so you mentioned two these two systems so you mentioned you know kind of one minute before you you know kind of one minute before you you know kind of one minute before you actually go from sympathetic activation actually go from sympathetic activation actually go from sympathetic activation to parasympathetic activation is that
09:00to parasympathetic activation is that to parasympathetic activation is that kind of is that what you found in your kind of is that what you found in your kind of is that what you found in your research is that kind of an research is that kind of an research is that kind of an approximation so folks need to stay in approximation so folks need to stay in approximation so folks need to stay in the water for at least a minute and then the water for at least a minute and then the water for at least a minute and then assuming you know another maybe 30 assuming you know another maybe 30 assuming you know another maybe 30 seconds to a minute in order to kind of seconds to a minute in order to kind of seconds to a minute in order to kind of get this dual benefit of you know this get this dual benefit of you know this get this dual benefit of you know this both sympathetic and parasynthetic both sympathetic and parasynthetic both sympathetic and parasynthetic activation activation activation yeah so this is there are studies yeah so this is there are studies yeah so this is there are studies showing that depending on if you are new showing that depending on if you are new showing that depending on if you are new um winter swimmer or cold Expo cold um winter swimmer or cold Expo cold um winter swimmer or cold Expo cold water in swimmer then you will water in swimmer then you will water in swimmer then you will definitely have a longer Cold Shot than definitely have a longer Cold Shot than definitely have a longer Cold Shot than if you are adapted and that is because if you are adapted and that is because if you are adapted and that is because during adaptation you will have a more during adaptation you will have a more during adaptation you will have a more damn damn damn um response to the cone because you have um response to the cone because you have um response to the cone because you have you are adapted to it and that is a you are adapted to it and that is a you are adapted to it and that is a process that happens in your metabolism process that happens in your metabolism process that happens in your metabolism and also in the way the the blood and also in the way the the blood and also in the way the the blood vessels can constrict because the vessels can constrict because the vessels can constrict because the constriction will also increase the constriction will also increase the constriction will also increase the ability to actually constrict the ability to actually constrict the ability to actually constrict the vessels will increase with cold vessels will increase with cold vessels will increase with cold adaptation so the one minute is just
10:00adaptation so the one minute is just adaptation so the one minute is just approximately because we cannot really approximately because we cannot really approximately because we cannot really take everyone under one man say it's take everyone under one man say it's take everyone under one man say it's always one minute because it's not um always one minute because it's not um always one minute because it's not um it's gonna be right between one and two it's gonna be right between one and two it's gonna be right between one and two minutes depending on how adapted you are minutes depending on how adapted you are minutes depending on how adapted you are right is it the skin receptors that right is it the skin receptors that right is it the skin receptors that adapt like what exactly is adapting to adapt like what exactly is adapting to adapt like what exactly is adapting to kind of this shock response yeah so the kind of this shock response yeah so the kind of this shock response yeah so the adaptation goes for multiple systems so adaptation goes for multiple systems so adaptation goes for multiple systems so um one thing is the adaptation is in the um one thing is the adaptation is in the um one thing is the adaptation is in the metabolism so how fast you can how how metabolism so how fast you can how how metabolism so how fast you can how how well your body is at the heating itself well your body is at the heating itself well your body is at the heating itself up keeping or minimizing the heat loss up keeping or minimizing the heat loss up keeping or minimizing the heat loss you can say and that is the main purpose you can say and that is the main purpose you can say and that is the main purpose for the body when once you go into the for the body when once you go into the for the body when once you go into the cold it has one purpose just reduce heat cold it has one purpose just reduce heat cold it has one purpose just reduce heat loss and the body gets better and better loss and the body gets better and better loss and the body gets better and better at that and the more you actually at that and the more you actually at that and the more you actually um expose yourself to the cold so the um expose yourself to the cold so the um expose yourself to the cold so the adaptation goes to the constriction of
11:00adaptation goes to the constriction of adaptation goes to the constriction of the vessels in your skin that is one the vessels in your skin that is one the vessels in your skin that is one thing and the other thing is in your thing and the other thing is in your thing and the other thing is in your metabolism so the brown fat activation metabolism so the brown fat activation metabolism so the brown fat activation how fast can you increase your how fast can you increase your how fast can you increase your metabolism by activating Brown fat how metabolism by activating Brown fat how metabolism by activating Brown fat how fast them can you fast them can you fast them can you um active about your muscles the um active about your muscles the um active about your muscles the Shivering over time the the muscle Shivering over time the the muscle Shivering over time the the muscle shivering will actually subside a bit shivering will actually subside a bit shivering will actually subside a bit and you have probably experienced this and you have probably experienced this and you have probably experienced this that you cannot see your muscles to that you cannot see your muscles to that you cannot see your muscles to bring anymore and people often ask me bring anymore and people often ask me bring anymore and people often ask me this question so then we get in all the this question so then we get in all the this question so then we get in all the benefits out of it they do it's just benefits out of it they do it's just benefits out of it they do it's just because when you increase it when you because when you increase it when you because when you increase it when you get adapted to the cold the muscles get adapted to the cold the muscles get adapted to the cold the muscles also increase mitochondria in the cells also increase mitochondria in the cells also increase mitochondria in the cells and they just get more efficient at and they just get more efficient at and they just get more efficient at increasing heat so they don't have to increasing heat so they don't have to increasing heat so they don't have to shiver that viciously or what is that shiver that viciously or what is that shiver that viciously or what is that cause it so much as they did in the cause it so much as they did in the cause it so much as they did in the beginning and also the round fat is much beginning and also the round fat is much beginning and also the round fat is much more efficient because they have more efficient because they have more efficient because they have increased the amount of mitochondria in increased the amount of mitochondria in increased the amount of mitochondria in the cells so they are efficient at the cells so they are efficient at the cells so they are efficient at eating you but so adaptation goes for
12:00eating you but so adaptation goes for eating you but so adaptation goes for the constriction of the vessels your the constriction of the vessels your the constriction of the vessels your metabolism and also how good your metabolism and also how good your metabolism and also how good your capillaries are at capillaries are at capillaries are at um actually shutting down the blood to um actually shutting down the blood to um actually shutting down the blood to supply to your skin and this is also supply to your skin and this is also supply to your skin and this is also very much a equation about and how much very much a equation about and how much very much a equation about and how much set layer you actually have how good of set layer you actually have how good of set layer you actually have how good of a shield can you make on your body to a shield can you make on your body to a shield can you make on your body to keep the heat inside of you and keep the keep the heat inside of you and keep the keep the heat inside of you and keep the cold out but you will always lose in cold out but you will always lose in cold out but you will always lose in this bubble that is just one thing this bubble that is just one thing this bubble that is just one thing because if you stay there the cold water because if you stay there the cold water because if you stay there the cold water will always win so it's not like yeah will always win so it's not like yeah will always win so it's not like yeah right it's not like you should try and right it's not like you should try and right it's not like you should try and defeat it or something because you can defeat it or something because you can defeat it or something because you can never build a shield good enough for you never build a shield good enough for you never build a shield good enough for you to heat up the bathtub in ice water so to heat up the bathtub in ice water so to heat up the bathtub in ice water so the the cold adaptation will happen over the the cold adaptation will happen over the the cold adaptation will happen over time but you should always keep in mind time but you should always keep in mind time but you should always keep in mind what is healthy for you so and that's what is healthy for you so and that's what is healthy for you so and that's kind of like what my research was about kind of like what my research was about kind of like what my research was about what is actually enough right and it
13:00what is actually enough right and it what is actually enough right and it will get into the exact kind of protocol will get into the exact kind of protocol will get into the exact kind of protocol what um differences have you found in in what um differences have you found in in what um differences have you found in in men versus women in terms of brown fat men versus women in terms of brown fat men versus women in terms of brown fat activation and kind of recruiting Brown activation and kind of recruiting Brown activation and kind of recruiting Brown fat adipose fat adipose fat adipose tissue so in my research we didn't look tissue so in my research we didn't look tissue so in my research we didn't look at the difference in men and women but at the difference in men and women but at the difference in men and women but we do see in research that a published we do see in research that a published we do see in research that a published from from other groups that women from from other groups that women from from other groups that women actually have more Brown fat than men actually have more Brown fat than men actually have more Brown fat than men and I found this very interesting and I found this very interesting and I found this very interesting already from the beginning of my already from the beginning of my already from the beginning of my research yeah because why why do they research yeah because why why do they research yeah because why why do they have more Brown fat but I think today have more Brown fat but I think today have more Brown fat but I think today and this is also something that I write and this is also something that I write and this is also something that I write a bit about in my in my book that women a bit about in my in my book that women a bit about in my in my book that women have more Brown fat have more Brown fat have more Brown fat that's my hypothesis at least because we that's my hypothesis at least because we that's my hypothesis at least because we don't really have an answer to this I don't really have an answer to this I don't really have an answer to this I just want to state that because there's just want to state that because there's just want to state that because there's no this is this is just me reflecting no this is this is just me reflecting no this is this is just me reflecting okay so yeah women have a a large you okay so yeah women have a a large you okay so yeah women have a a large you can say surface ratio to their to their can say surface ratio to their to their can say surface ratio to their to their Mass right because if we are smaller we Mass right because if we are smaller we Mass right because if we are smaller we have less muscle mass than men than men
14:00have less muscle mass than men than men have less muscle mass than men than men have and muscle generate heat so men have and muscle generate heat so men have and muscle generate heat so men have at this other system which can have at this other system which can have at this other system which can generate heat in the body that we don't generate heat in the body that we don't generate heat in the body that we don't have as much as as they do so there are have as much as as they do so there are have as much as as they do so there are two tissues in the body which can two tissues in the body which can two tissues in the body which can generate heat and that is the round fat generate heat and that is the round fat generate heat and that is the round fat and the muscles and those two are and the muscles and those two are and the muscles and those two are working together as soon as we go into working together as soon as we go into working together as soon as we go into the cold top so what first thing is the the cold top so what first thing is the the cold top so what first thing is the brown fat activating and then the then brown fat activating and then the then brown fat activating and then the then the muscles and then the muscle sends a the muscles and then the muscle sends a the muscles and then the muscle sends a signal to the brown feather about signal to the brown feather about signal to the brown feather about keeping it activated and then they work keeping it activated and then they work keeping it activated and then they work together to keep you alive but in women together to keep you alive but in women together to keep you alive but in women because we are also colder because we because we are also colder because we because we are also colder because we don't have as much muscle mass as men we don't have as much muscle mass as men we don't have as much muscle mass as men we will have colder hands and this is also will have colder hands and this is also will have colder hands and this is also what science shows we have colder hands what science shows we have colder hands what science shows we have colder hands coated feet and we have a smaller heart coated feet and we have a smaller heart coated feet and we have a smaller heart so this all makes sense I think if I so this all makes sense I think if I so this all makes sense I think if I because I've looked at the physiology so because I've looked at the physiology so because I've looked at the physiology so we have a smaller heart which don't as we have a smaller heart which don't as we have a smaller heart which don't as efficiently as in men can pump the blood efficiently as in men can pump the blood efficiently as in men can pump the blood around in in your circulation so that
15:00around in in your circulation so that around in in your circulation so that makes sense that the women have a little makes sense that the women have a little makes sense that the women have a little bit colder hands we have actually also bit colder hands we have actually also bit colder hands we have actually also colder ears than men do it's just in colder ears than men do it's just in colder ears than men do it's just in general general general so maybe we have more Brown fat because so maybe we have more Brown fat because so maybe we have more Brown fat because of that because then we are exposed to of that because then we are exposed to of that because then we are exposed to more cold temperatures or the same cold more cold temperatures or the same cold more cold temperatures or the same cold temperatures but we have to activate our temperatures but we have to activate our temperatures but we have to activate our heating system in the body to keep the heating system in the body to keep the heating system in the body to keep the same temperature at our core as the men same temperature at our core as the men same temperature at our core as the men you can imagine that they don't have to you can imagine that they don't have to you can imagine that they don't have to do as much in the body as we do so I do as much in the body as we do so I do as much in the body as we do so I right except for muscle mass yeah yeah right except for muscle mass yeah yeah right except for muscle mass yeah yeah more they have some interesting muscle more they have some interesting muscle more they have some interesting muscle mass and probably not as much Brown fat mass and probably not as much Brown fat mass and probably not as much Brown fat because of that because the muscle mass because of that because the muscle mass because of that because the muscle mass is going to help them is going to help them is going to help them um keep also they have just more mass to um keep also they have just more mass to um keep also they have just more mass to keep the temperature keep the temperature keep the temperature yeah that's really interesting so I yeah that's really interesting so I yeah that's really interesting so I suppose you know there are other ways to suppose you know there are other ways to suppose you know there are other ways to activate Brown fat you know what would activate Brown fat you know what would activate Brown fat you know what would be outside obviously you know cold be outside obviously you know cold be outside obviously you know cold exposure is undoubtedly like the the exposure is undoubtedly like the the exposure is undoubtedly like the the most physiological effective regimen to most physiological effective regimen to most physiological effective regimen to activate and recruit uh Brown fat what
16:00activate and recruit uh Brown fat what activate and recruit uh Brown fat what are the what are some other things that are the what are some other things that are the what are some other things that people could do to activate people could do to activate people could do to activate um Brown fat um Brown fat um Brown fat so actually the brown fat is also so actually the brown fat is also so actually the brown fat is also activated in the heat the brown fat is activated in the heat the brown fat is activated in the heat the brown fat is our not only our temperature a regulator our not only our temperature a regulator our not only our temperature a regulator on the cold side it's also our on the cold side it's also our on the cold side it's also our temperature regulator on the heating temperature regulator on the heating temperature regulator on the heating side meaning that it is gonna that it's side meaning that it is gonna that it's side meaning that it is gonna that it's gonna navigate our temperature in the gonna navigate our temperature in the gonna navigate our temperature in the body so if you if you're getting super body so if you if you're getting super body so if you if you're getting super hot on your skin the body tries to get hot on your skin the body tries to get hot on your skin the body tries to get rid of your heat in your body because rid of your heat in your body because rid of your heat in your body because the temperature receptors in the skin is the temperature receptors in the skin is the temperature receptors in the skin is going to send signal to the brain saying going to send signal to the brain saying going to send signal to the brain saying oh my skin is getting really really hot oh my skin is getting really really hot oh my skin is getting really really hot now I want to get rid of some heat from now I want to get rid of some heat from now I want to get rid of some heat from the body then the brown side is going to the body then the brown side is going to the body then the brown side is going to activate from the inside so you open activate from the inside so you open activate from the inside so you open your vessels and you can let out some your vessels and you can let out some your vessels and you can let out some the heat that you have built up you are the heat that you have built up you are the heat that you have built up you are out to build up in your body so heat is out to build up in your body so heat is out to build up in your body so heat is definitely one thing definitely one thing definitely one thing um that is going to activate the the um that is going to activate the the um that is going to activate the the brown fat as well but everything that brown fat as well but everything that brown fat as well but everything that actually activates your sympathetic actually activates your sympathetic actually activates your sympathetic nervous system that is increasing your
17:00nervous system that is increasing your nervous system that is increasing your norepinephrine because as soon as norepinephrine because as soon as norepinephrine because as soon as norepinephine goes up you will have an norepinephine goes up you will have an norepinephine goes up you will have an activation of the brown fat so when you activation of the brown fat so when you activation of the brown fat so when you do exercise you also increase your heat do exercise you also increase your heat do exercise you also increase your heat in your body and you'll activate the in your body and you'll activate the in your body and you'll activate the brown fat but you also activate your brown fat but you also activate your brown fat but you also activate your sympathetic nervous system no anything sympathetic nervous system no anything sympathetic nervous system no anything goes up and you have an activation of goes up and you have an activation of goes up and you have an activation of that so it's kind of like that so it's kind of like that so it's kind of like contraintuitive that you are going for a contraintuitive that you are going for a contraintuitive that you are going for a run and then you have an sympathetic run and then you have an sympathetic run and then you have an sympathetic activation and then you increase your activation and then you increase your activation and then you increase your brown fat exhibition and you heat it up brown fat exhibition and you heat it up brown fat exhibition and you heat it up from the inside but that makes you sweat from the inside but that makes you sweat from the inside but that makes you sweat yeah and that that makes you sweat and yeah and that that makes you sweat and yeah and that that makes you sweat and it makes you hyperventilate and that's it makes you hyperventilate and that's it makes you hyperventilate and that's how you actually lose weight as well how you actually lose weight as well how you actually lose weight as well because that's how you get rid of fat because that's how you get rid of fat because that's how you get rid of fat from your blood from your system right from your blood from your system right from your blood from your system right is there so would you say the the is there so would you say the the is there so would you say the the quickest if people have to choose quickest if people have to choose quickest if people have to choose between hot therapy and cold therapy between hot therapy and cold therapy between hot therapy and cold therapy cold therapy would I would imagine be cold therapy would I would imagine be cold therapy would I would imagine be the the fastest route to Brown the the fastest route to Brown the the fastest route to Brown activation activation is that would that be correct I don't is that would that be correct I don't is that would that be correct I don't know actually there's no studies
18:00know actually there's no studies know actually there's no studies comparing cold better than hot I guess comparing cold better than hot I guess comparing cold better than hot I guess and activating a at Excavating Brown fat and activating a at Excavating Brown fat and activating a at Excavating Brown fat so as the leadership goes now we know so as the leadership goes now we know so as the leadership goes now we know that brown fat the cold is a very potent that brown fat the cold is a very potent that brown fat the cold is a very potent stimulator of the brown fat because we stimulator of the brown fat because we stimulator of the brown fat because we have more cold sensitive receptors in have more cold sensitive receptors in have more cold sensitive receptors in the skin that's gonna send a signal that the skin that's gonna send a signal that the skin that's gonna send a signal that is lightning fast directly from the cold is lightning fast directly from the cold is lightning fast directly from the cold receptors in the skin directly to the receptors in the skin directly to the receptors in the skin directly to the brown fat and also through a pathway up brown fat and also through a pathway up brown fat and also through a pathway up to the brain so we definitely know that to the brain so we definitely know that to the brain so we definitely know that there are more Pathways going from the there are more Pathways going from the there are more Pathways going from the co-receptor there's a sensitive co-receptor there's a sensitive co-receptor there's a sensitive receptors in the skin to the brown fat receptors in the skin to the brown fat receptors in the skin to the brown fat but I don't think that we have enough but I don't think that we have enough but I don't think that we have enough research on the heat because I imagine research on the heat because I imagine research on the heat because I imagine that at that it could also be that the that at that it could also be that the that at that it could also be that the heat receptors is gonna have some heat receptors is gonna have some heat receptors is gonna have some pathway also to to the brown fat but if pathway also to to the brown fat but if pathway also to to the brown fat but if you think about this from an you think about this from an you think about this from an evolutionary point of view it's like evolutionary point of view it's like evolutionary point of view it's like would you faster die from cold that you would you faster die from cold that you would you faster die from cold that you put from heat definitely so absolutely
19:00put from heat definitely so absolutely put from heat definitely so absolutely yeah it does make sense if the brown fat yeah it does make sense if the brown fat yeah it does make sense if the brown fat is activated much faster during colds is activated much faster during colds is activated much faster during colds than Heat than Heat than Heat so yeah right yeah but we're guessing so yeah right yeah but we're guessing so yeah right yeah but we're guessing here I mean I cannot yeah totally yeah here I mean I cannot yeah totally yeah here I mean I cannot yeah totally yeah no I know we can't say but I mean I no I know we can't say but I mean I no I know we can't say but I mean I think that it does make a whole lot of think that it does make a whole lot of think that it does make a whole lot of sense from an evolutionary perspective sense from an evolutionary perspective sense from an evolutionary perspective but certainly but certainly but certainly um I you know it's funny when I look at um I you know it's funny when I look at um I you know it's funny when I look at my my Boop data you know my heart rate my my Boop data you know my heart rate my my Boop data you know my heart rate heart rate variability and I look at it heart rate variability and I look at it heart rate variability and I look at it from a seasonal perspective from a seasonal perspective from a seasonal perspective um I am way way healthier in the winter um I am way way healthier in the winter um I am way way healthier in the winter which is interesting and I don't know which is interesting and I don't know which is interesting and I don't know you know it's it's you know I have I you know it's it's you know I have I you know it's it's you know I have I work out outside all the time you know work out outside all the time you know work out outside all the time you know um or year round uh but my body for some um or year round uh but my body for some um or year round uh but my body for some reason seems to respond better to the reason seems to respond better to the reason seems to respond better to the cold than it does the heat in terms of cold than it does the heat in terms of cold than it does the heat in terms of my heart rate and heart rate variability my heart rate and heart rate variability my heart rate and heart rate variability okay um even my Exercise capacity is okay um even my Exercise capacity is okay um even my Exercise capacity is better in in the cold and and I wonder better in in the cold and and I wonder better in in the cold and and I wonder you know I'll often work out you know you know I'll often work out you know you know I'll often work out you know just in a t-shirt you know it will be
20:00just in a t-shirt you know it will be just in a t-shirt you know it will be 30 degrees Fahrenheit you know and I'll 30 degrees Fahrenheit you know and I'll 30 degrees Fahrenheit you know and I'll just be in my t-shirt and kind of taking just be in my t-shirt and kind of taking just be in my t-shirt and kind of taking on the cold exposure whilst exercising on the cold exposure whilst exercising on the cold exposure whilst exercising and that seems to be a really potent and that seems to be a really potent and that seems to be a really potent combination yeah um is that something combination yeah um is that something combination yeah um is that something that you'd kind of recommend for folks that you'd kind of recommend for folks that you'd kind of recommend for folks looking to really try to you know looking to really try to you know looking to really try to you know amplify the effect of kind of this this amplify the effect of kind of this this amplify the effect of kind of this this brown fat activation oh absolutely brown fat activation oh absolutely brown fat activation oh absolutely absolutely I'm not really you for any absolutely I'm not really you for any absolutely I'm not really you for any specific type of code I just think that specific type of code I just think that specific type of code I just think that if people can increase their health if people can increase their health if people can increase their health um in a way with the with the activating um in a way with the with the activating um in a way with the with the activating your metabolism then I really think that your metabolism then I really think that your metabolism then I really think that you should think about cold exposure in you should think about cold exposure in you should think about cold exposure in a more broad sense than just going into a more broad sense than just going into a more broad sense than just going into an ice bear so if people can go or an ice bear so if people can go or an ice bear so if people can go or outside in a t-shirt I know it's gonna outside in a t-shirt I know it's gonna outside in a t-shirt I know it's gonna it could also look a little weird so it could also look a little weird so it could also look a little weird so it's I think find a place where you it's I think find a place where you it's I think find a place where you would think it's it's reasonable I mean would think it's it's reasonable I mean would think it's it's reasonable I mean a t-shirt where it's snowy or something a t-shirt where it's snowy or something a t-shirt where it's snowy or something yeah but I mean in your own garden or yeah but I mean in your own garden or yeah but I mean in your own garden or something then it could be fine you something then it could be fine you something then it could be fine you could also go out with bath C actually I
21:00could also go out with bath C actually I could also go out with bath C actually I just did that and then my in my own just did that and then my in my own just did that and then my in my own garden like you really took a run in in garden like you really took a run in in garden like you really took a run in in the garden with my kids around in bare the garden with my kids around in bare the garden with my kids around in bare feet and snow and that's I I really mean feet and snow and that's I I really mean feet and snow and that's I I really mean this this is morning and it has snowed this this is morning and it has snowed this this is morning and it has snowed and then we don't have a lot of snow and then we don't have a lot of snow and then we don't have a lot of snow here so it's cold but we don't even have here so it's cold but we don't even have here so it's cold but we don't even have 10 days of snowing just in in average in 10 days of snowing just in in average in 10 days of snowing just in in average in Denmark so we were happy we were just Denmark so we were happy we were just Denmark so we were happy we were just running around and this gave us such an running around and this gave us such an running around and this gave us such an energy boost because it activates a energy boost because it activates a energy boost because it activates a sympathetic nervous system sympathetic nervous system sympathetic nervous system um and also an increase in um and also an increase in um and also an increase in neuropenessment we got this one feeling neuropenessment we got this one feeling neuropenessment we got this one feeling inside afterwards so the fever only goes inside afterwards so the fever only goes inside afterwards so the fever only goes for us very short a brief amount of time for us very short a brief amount of time for us very short a brief amount of time right so I find right very you can say right so I find right very you can say right so I find right very you can say healthy for you if you can go out in a healthy for you if you can go out in a healthy for you if you can go out in a t-shirt exercising t-shirt even though t-shirt exercising t-shirt even though t-shirt exercising t-shirt even though it's a little bit cold just move a it's a little bit cold just move a it's a little bit cold just move a little bit more then you will be fine little bit more then you will be fine little bit more then you will be fine yeah yeah yeah yeah I love it so Susana let's talk a yeah I love it so Susana let's talk a yeah I love it so Susana let's talk a little bit about insulin and you know in little bit about insulin and you know in little bit about insulin and you know in in your book you you do talk a lot about in your book you you do talk a lot about in your book you you do talk a lot about the role you know of just just how cold the role you know of just just how cold the role you know of just just how cold exposure impacts our metabolic Health um
22:00exposure impacts our metabolic Health um exposure impacts our metabolic Health um if you can just kind of dig into to that if you can just kind of dig into to that if you can just kind of dig into to that for a second and um just again hopefully for a second and um just again hopefully for a second and um just again hopefully there's another reason why people should there's another reason why people should there's another reason why people should take on this behavior of cold exposure take on this behavior of cold exposure take on this behavior of cold exposure just because it's its impact on just because it's its impact on just because it's its impact on um on our on our blood glucose levels um on our on our blood glucose levels um on our on our blood glucose levels yeah so the brown fed is kind of like yeah so the brown fed is kind of like yeah so the brown fed is kind of like this very mystical tissue that we have this very mystical tissue that we have this very mystical tissue that we have in our body and a I would just want to in our body and a I would just want to in our body and a I would just want to go back a little bit if it's okay uh go back a little bit if it's okay uh go back a little bit if it's okay uh because I think it has a really really because I think it has a really really because I think it has a really really fun story and no I don't think that many fun story and no I don't think that many fun story and no I don't think that many people know the story also of brown fat people know the story also of brown fat people know the story also of brown fat but it was this kind of mystery a tissue but it was this kind of mystery a tissue but it was this kind of mystery a tissue that was discovered in that was discovered in that was discovered in 1551 by a natural sciences called his 1551 by a natural sciences called his 1551 by a natural sciences called his name was it Conrad Gessner and he name was it Conrad Gessner and he name was it Conrad Gessner and he discovered this in a hibernating animal discovered this in a hibernating animal discovered this in a hibernating animal and what he also discovered was that and what he also discovered was that and what he also discovered was that this tissue was very different from this tissue was very different from this tissue was very different from other tissues in the body it wasn't like other tissues in the body it wasn't like other tissues in the body it wasn't like the fat the white fat and it wasn't like the fat the white fat and it wasn't like the fat the white fat and it wasn't like the muscle but it had mitochondria in the muscle but it had mitochondria in the muscle but it had mitochondria in the cells so it was kind of like the cells so it was kind of like the cells so it was kind of like ground-ish it was a brown color but not
23:00ground-ish it was a brown color but not ground-ish it was a brown color but not like the fat and it was not like a like the fat and it was not like a like the fat and it was not like a muscle tissue so it was kind of like muscle tissue so it was kind of like muscle tissue so it was kind of like very different for everything else in very different for everything else in very different for everything else in the body and it was only activated with the body and it was only activated with the body and it was only activated with cold it fouled out and in hibernating cold it fouled out and in hibernating cold it fouled out and in hibernating animals the researchers then started animals the researchers then started animals the researchers then started looking into this and they found that it looking into this and they found that it looking into this and they found that it was regulating our temperature and that was regulating our temperature and that was regulating our temperature and that is very cool to discover and they did is very cool to discover and they did is very cool to discover and they did even more into that and found out that even more into that and found out that even more into that and found out that it was not only a it was not only there it was not only a it was not only there it was not only a it was not only there in hyphenating animals but also in in in hyphenating animals but also in in in hyphenating animals but also in in mammals so they kind of like lost a bit mammals so they kind of like lost a bit mammals so they kind of like lost a bit of their hypothesis around this that it of their hypothesis around this that it of their hypothesis around this that it was only in in hibernating animals so it was only in in hibernating animals so it was only in in hibernating animals so it was kind of late on on the shelf for a was kind of late on on the shelf for a was kind of late on on the shelf for a bit the science but in if we just fast bit the science but in if we just fast bit the science but in if we just fast forward to 1966 where a researcher forward to 1966 where a researcher forward to 1966 where a researcher discovered actually discovered actually discovered actually um the brown fat in humans in infants um the brown fat in humans in infants um the brown fat in humans in infants they saw in Altered seas that they had they saw in Altered seas that they had they saw in Altered seas that they had this very large piece of brown fat on this very large piece of brown fat on this very large piece of brown fat on the back and they figured wow this is
24:00the back and they figured wow this is the back and they figured wow this is very amazing it's because the the very amazing it's because the the very amazing it's because the the infants the babies can't shiver in the infants the babies can't shiver in the infants the babies can't shiver in the muscles so it makes sense that they have muscles so it makes sense that they have muscles so it makes sense that they have this kind of tissue with a lot of this kind of tissue with a lot of this kind of tissue with a lot of mitochondria inside it's not like the mitochondria inside it's not like the mitochondria inside it's not like the muscles it can be activated with just a muscles it can be activated with just a muscles it can be activated with just a little bit cold on on the skin and then little bit cold on on the skin and then little bit cold on on the skin and then it will heat up the baby so it doesn't it will heat up the baby so it doesn't it will heat up the baby so it doesn't freeze to death because it's so small in freeze to death because it's so small in freeze to death because it's so small in its mass but it has a very large surface its mass but it has a very large surface its mass but it has a very large surface right so it's it's very exposed you can right so it's it's very exposed you can right so it's it's very exposed you can say say say but it was not only until it was only but it was not only until it was only but it was not only until it was only until the the Millennium that people until the the Millennium that people until the the Millennium that people um that researchers got really um that researchers got really um that researchers got really interested in the brown fat so it's a interested in the brown fat so it's a interested in the brown fat so it's a very new kind of science you can say very new kind of science you can say very new kind of science you can say because we didn't know why we had this because we didn't know why we had this because we didn't know why we had this and we like thought well if infants have and we like thought well if infants have and we like thought well if infants have this but adults have lost it so we kind this but adults have lost it so we kind this but adults have lost it so we kind of decreased the amount of brown fat as of decreased the amount of brown fat as of decreased the amount of brown fat as we grow up but in around a millennium we grow up but in around a millennium we grow up but in around a millennium they found that a adults also have this they found that a adults also have this they found that a adults also have this and they saw that if it's activated that and they saw that if it's activated that and they saw that if it's activated that it uses fat and sugar from the it uses fat and sugar from the it uses fat and sugar from the bloodstream to keep it activated and
25:00bloodstream to keep it activated and bloodstream to keep it activated and that increases your metabolism and that that increases your metabolism and that that increases your metabolism and that was kind of a major breakthrough because was kind of a major breakthrough because was kind of a major breakthrough because they also saw that even then that in they also saw that even then that in they also saw that even then that in these subjects were exposed to cold that these subjects were exposed to cold that these subjects were exposed to cold that they can also increase their insulin they can also increase their insulin they can also increase their insulin sensitivity and also in humans who are sensitivity and also in humans who are sensitivity and also in humans who are not just healthy that if they were not just healthy that if they were not just healthy that if they were exposed to longer times of cold they can exposed to longer times of cold they can exposed to longer times of cold they can increase the metabolism and insulin increase the metabolism and insulin increase the metabolism and insulin sensitivity which is kind of like a sensitivity which is kind of like a sensitivity which is kind of like a measure of how good your metabolism is measure of how good your metabolism is measure of how good your metabolism is and how healthy you are so if you can and how healthy you are so if you can and how healthy you are so if you can increase your metabolism just by being increase your metabolism just by being increase your metabolism just by being cold and you can make your Browns fat cold and you can make your Browns fat cold and you can make your Browns fat eat your calories in that way that is eat your calories in that way that is eat your calories in that way that is why it's really healthy in a good way why it's really healthy in a good way why it's really healthy in a good way and without even taking any pills it's and without even taking any pills it's and without even taking any pills it's just Supernatural way of increasing your just Supernatural way of increasing your just Supernatural way of increasing your your health your health your health wow I love it that's a that's a great wow I love it that's a that's a great wow I love it that's a that's a great explanation and I think just for folks explanation and I think just for folks explanation and I think just for folks listening again you know insulin listening again you know insulin listening again you know insulin sensitivity is good we want to be sensitivity is good we want to be sensitivity is good we want to be sensitive and insulin resistance is is sensitive and insulin resistance is is sensitive and insulin resistance is is bad just so people know um the
26:00bad just so people know um the bad just so people know um the difference yeah thank you um that that's difference yeah thank you um that that's difference yeah thank you um that that's amazing amazing amazing what would you say when we think about what would you say when we think about what would you say when we think about cold therapy you know I just when you cold therapy you know I just when you cold therapy you know I just when you were kind of talking about were kind of talking about were kind of talking about um obesity um obesity um obesity um and it made me think about you know um and it made me think about you know um and it made me think about you know the timing of of eating the timing of of eating the timing of of eating um and you know and how that kind of um and you know and how that kind of um and you know and how that kind of impacts you know when folks when we look impacts you know when folks when we look impacts you know when folks when we look at kind of obese populations folks that at kind of obese populations folks that at kind of obese populations folks that don't eat breakfast tend to eat a lot don't eat breakfast tend to eat a lot don't eat breakfast tend to eat a lot more in the evening when they're during more in the evening when they're during more in the evening when they're during their inactive phase of their circadian their inactive phase of their circadian their inactive phase of their circadian rhythm I'm wondering if you know cold rhythm I'm wondering if you know cold rhythm I'm wondering if you know cold therapy kind of has a similar play in therapy kind of has a similar play in therapy kind of has a similar play in that you know is it better to do earlier that you know is it better to do earlier that you know is it better to do earlier in the day in the day in the day or in the evening you know how would you or in the evening you know how would you or in the evening you know how would you what would you recommend in terms of what would you recommend in terms of what would you recommend in terms of timing of cold exposure timing of cold exposure timing of cold exposure I don't think that we have enough I don't think that we have enough I don't think that we have enough research on how exactly the cold research on how exactly the cold research on how exactly the cold exposure the this kind of code shock and exposure the this kind of code shock and exposure the this kind of code shock and acute stress to the body affects our
27:00acute stress to the body affects our acute stress to the body affects our um our Rhythm of the day so our um our Rhythm of the day so our um our Rhythm of the day so our circadian rhythm I think that we need a circadian rhythm I think that we need a circadian rhythm I think that we need a little bit more research on that to say little bit more research on that to say little bit more research on that to say exactly when and what time of the day exactly when and what time of the day exactly when and what time of the day would be optimal but if we just look would be optimal but if we just look would be optimal but if we just look into what does the code do in our body into what does the code do in our body into what does the code do in our body we can maybe we can maybe we can maybe do some assumptions on when can it be do some assumptions on when can it be do some assumptions on when can it be good for some people to do it in the good for some people to do it in the good for some people to do it in the morning if for example this is also why morning if for example this is also why morning if for example this is also why it's so different and I think different it's so different and I think different it's so different and I think different protocols could apply to different protocols could apply to different protocols could apply to different people so if you are a person who maybe people so if you are a person who maybe people so if you are a person who maybe I find it very hard to get up in the I find it very hard to get up in the I find it very hard to get up in the morning because you probably don't have morning because you probably don't have morning because you probably don't have as high a spike of cortisol in the as high a spike of cortisol in the as high a spike of cortisol in the morning where we actually see that very morning where we actually see that very morning where we actually see that very natural to to wake up you could take a natural to to wake up you could take a natural to to wake up you could take a cold shower kosher will wake you up and cold shower kosher will wake you up and cold shower kosher will wake you up and that's going to keep you fresh for many that's going to keep you fresh for many that's going to keep you fresh for many hours and then you are already up and hours and then you are already up and hours and then you are already up and running you can say in your system and running you can say in your system and running you can say in your system and you have a natural boost of that if you you have a natural boost of that if you you have a natural boost of that if you are a person who may be are a person who may be are a person who may be doesn't find it that easy to to sleep
28:00doesn't find it that easy to to sleep doesn't find it that easy to to sleep and it could be very good maybe in the and it could be very good maybe in the and it could be very good maybe in the afternoon because then you then you have afternoon because then you then you have afternoon because then you then you have some hours to you can say get your your some hours to you can say get your your some hours to you can say get your your adrenaline levels down again but at the adrenaline levels down again but at the adrenaline levels down again but at the same time you have just given your same time you have just given your same time you have just given your metabolism boost and then also your metabolism boost and then also your metabolism boost and then also your muscles and then you get a little bit muscles and then you get a little bit muscles and then you get a little bit tired some hours later it's at least tired some hours later it's at least tired some hours later it's at least very natural to do that but I've heard very natural to do that but I've heard very natural to do that but I've heard people say oh so they do it before they people say oh so they do it before they people say oh so they do it before they go to bed and that makes them sleep very go to bed and that makes them sleep very go to bed and that makes them sleep very well so I would say we could definitely well so I would say we could definitely well so I would say we could definitely need some more research on that need some more research on that need some more research on that okay yeah I you know I I think just you okay yeah I you know I I think just you okay yeah I you know I I think just you know considering just the loop data that know considering just the loop data that know considering just the loop data that we have we have we have um you know where there's thousands of um you know where there's thousands of um you know where there's thousands of people kind of logging this Behavior people kind of logging this Behavior people kind of logging this Behavior would be interesting to see the timing would be interesting to see the timing would be interesting to see the timing of when they logged it you know and just of when they logged it you know and just of when they logged it you know and just to see if there is any to see if there is any to see if there is any you know kind of you know kind of you know kind of impact on how that might impact some impact on how that might impact some impact on how that might impact some other behaviors other behaviors other behaviors um exactly yeah yeah I think yeah I um exactly yeah yeah I think yeah I um exactly yeah yeah I think yeah I think there's there's a lot to to dig in think there's there's a lot to to dig in think there's there's a lot to to dig in there again I think you make an
29:00there again I think you make an there again I think you make an important point that it is so important point that it is so important point that it is so there's a lot of individual variation there's a lot of individual variation there's a lot of individual variation right and but I know you know for me right and but I know you know for me right and but I know you know for me personally like I would probably I'd personally like I would probably I'd personally like I would probably I'd never do an ice bath during the kind of never do an ice bath during the kind of never do an ice bath during the kind of I would do a nice bathroom the active I would do a nice bathroom the active I would do a nice bathroom the active phase of my circadian rhythm so when the phase of my circadian rhythm so when the phase of my circadian rhythm so when the Sun is up generally is is when I would Sun is up generally is is when I would Sun is up generally is is when I would engage in an ice bath just because of engage in an ice bath just because of engage in an ice bath just because of the you know all the the kind of the you know all the the kind of the you know all the the kind of hormones that it activates and yeah it hormones that it activates and yeah it hormones that it activates and yeah it makes me feel very alert makes me feel very alert makes me feel very alert um and I think you know it was um and I think you know it was um and I think you know it was interesting looking at the ice bath data interesting looking at the ice bath data interesting looking at the ice bath data um and we also looked at it in um and we also looked at it in um and we also looked at it in relationship to our to sleep so the relationship to our to sleep so the relationship to our to sleep so the individuals who log these ice baths you individuals who log these ice baths you individuals who log these ice baths you know what on those days what actually know what on those days what actually know what on those days what actually happened to their sleep so we looked at happened to their sleep so we looked at happened to their sleep so we looked at sleep efficiency we looked at sleep sleep efficiency we looked at sleep sleep efficiency we looked at sleep architecture their kind of overall architecture their kind of overall architecture their kind of overall performance you know which is basically performance you know which is basically performance you know which is basically how much sleep they got compared to how how much sleep they got compared to how how much sleep they got compared to how much sleep they needed and then we also much sleep they needed and then we also much sleep they needed and then we also looked at sleep consistency okay and the looked at sleep consistency okay and the looked at sleep consistency okay and the only thing that cold moved around and only thing that cold moved around and only thing that cold moved around and again we don't know that we didn't again we don't know that we didn't again we don't know that we didn't examine the timing of the cold which I examine the timing of the cold which I examine the timing of the cold which I think I'm going to go back in and look think I'm going to go back in and look think I'm going to go back in and look at
30:00at at um we didn't look at the timing of the um we didn't look at the timing of the um we didn't look at the timing of the cold because I think there is probably cold because I think there is probably cold because I think there is probably some circadian component there that some circadian component there that some circadian component there that would be interesting but but we saw that would be interesting but but we saw that would be interesting but but we saw that the individuals with the largest change the individuals with the largest change the individuals with the largest change that we saw was in sleep consistency that we saw was in sleep consistency that we saw was in sleep consistency which of course is a behavior of when we which of course is a behavior of when we which of course is a behavior of when we go to bed go to bed go to bed um and and kind of when we wake up and um and and kind of when we wake up and um and and kind of when we wake up and we saw that we saw that we saw that um that consistency average sleep um that consistency average sleep um that consistency average sleep consistency increased 2.6 percent when consistency increased 2.6 percent when consistency increased 2.6 percent when members recorded taking an ice bath that members recorded taking an ice bath that members recorded taking an ice bath that day day day so I think it you know you mentioned so I think it you know you mentioned so I think it you know you mentioned when you go into the ice into the you when you go into the ice into the you when you go into the ice into the you know a cold know a cold know a cold um when you go to cold exposure you get um when you go to cold exposure you get um when you go to cold exposure you get the spike in cortisol so I'm wondering the spike in cortisol so I'm wondering the spike in cortisol so I'm wondering kind of the relationship between kind of kind of the relationship between kind of kind of the relationship between kind of cortisol and melatonin if in fact you cortisol and melatonin if in fact you cortisol and melatonin if in fact you know this kind of extra spike in know this kind of extra spike in know this kind of extra spike in cortisol is in some in some way cortisol is in some in some way cortisol is in some in some way affecting melatonin production at night affecting melatonin production at night affecting melatonin production at night in that you know it's kind of more in that you know it's kind of more in that you know it's kind of more Amplified so that the signaling that Amplified so that the signaling that Amplified so that the signaling that happens when you know it's almost like happens when you know it's almost like happens when you know it's almost like uh amplifying the the signal I guess uh amplifying the the signal I guess uh amplifying the the signal I guess that the pathways right when we're
31:00that the pathways right when we're that the pathways right when we're getting exposed to this you know cold getting exposed to this you know cold getting exposed to this you know cold exposure in the same way potentially exposure in the same way potentially exposure in the same way potentially that exercise kind of helps us maybe that exercise kind of helps us maybe that exercise kind of helps us maybe fall asleep or feel sleepy kind of more fall asleep or feel sleepy kind of more fall asleep or feel sleepy kind of more naturally naturally naturally um I don't know I'm curious of just this um I don't know I'm curious of just this um I don't know I'm curious of just this relationship if there's anything there relationship if there's anything there relationship if there's anything there yeah so I think I still think that we yeah so I think I still think that we yeah so I think I still think that we more research on that in order to maybe more research on that in order to maybe more research on that in order to maybe say so much more about that I think that say so much more about that I think that say so much more about that I think that it's really really interesting data and it's really really interesting data and it's really really interesting data and I think it could be really uh I think it could be really uh I think it could be really uh interesting also to do a study on that interesting also to do a study on that interesting also to do a study on that so that we can look at the correlation so that we can look at the correlation so that we can look at the correlation also and see because in my study we did also and see because in my study we did also and see because in my study we did see that the winter swimmers who were see that the winter swimmers who were see that the winter swimmers who were they were adapted winter swimmers they were adapted winter swimmers they were adapted winter swimmers they've had been swimming for two they've had been swimming for two they've had been swimming for two seasons and the control group were seasons and the control group were seasons and the control group were matched on age and due to Max so Fitness matched on age and due to Max so Fitness matched on age and due to Max so Fitness level and also they were pretty good level and also they were pretty good level and also they were pretty good match these two groups but the winter match these two groups but the winter match these two groups but the winter swimming group adapted to cold water swimming group adapted to cold water swimming group adapted to cold water they had this Spike of cortisol in the they had this Spike of cortisol in the they had this Spike of cortisol in the morning which was higher than the morning which was higher than the morning which was higher than the control group which could indicate that
32:00control group which could indicate that control group which could indicate that they have a better metabolism they have they have a better metabolism they have they have a better metabolism they have a better circadian rhythm they have a a better circadian rhythm they have a a better circadian rhythm they have a better waking up you can say clock in better waking up you can say clock in better waking up you can say clock in the in the body to get up and get the in the body to get up and get the in the body to get up and get started with day and so it definitely started with day and so it definitely started with day and so it definitely has some kind of relation there but we has some kind of relation there but we has some kind of relation there but we need to know more but I think melatonin need to know more but I think melatonin need to know more but I think melatonin is a really good is a really good is a really good um one to look into because it also um one to look into because it also um one to look into because it also increases in the cold so it would be increases in the cold so it would be increases in the cold so it would be interesting to see what's the interesting to see what's the interesting to see what's the relationship there yeah relationship there yeah relationship there yeah I know I know I mean I think it's I know I know I mean I think it's I know I know I mean I think it's interesting I you know yeah because the interesting I you know yeah because the interesting I you know yeah because the Melatonin basically promotes the Melatonin basically promotes the Melatonin basically promotes the recruitment of brown fat yeah tissue recruitment of brown fat yeah tissue recruitment of brown fat yeah tissue right yeah right yeah right yeah um which obviously increases um which obviously increases um which obviously increases thermogenesis and yeah and and that has thermogenesis and yeah and and that has thermogenesis and yeah and and that has a circadian component yeah yeah I'm yeah a circadian component yeah yeah I'm yeah a circadian component yeah yeah I'm yeah I feel like this is really interesting I feel like this is really interesting I feel like this is really interesting the brown fat his has a circadian rhythm the brown fat his has a circadian rhythm the brown fat his has a circadian rhythm which we didn't really know but we found which we didn't really know but we found which we didn't really know but we found that in our study in humans we did see that in our study in humans we did see that in our study in humans we did see it in my studies and that was at least
33:00it in my studies and that was at least it in my studies and that was at least one study published at that time showing one study published at that time showing one study published at that time showing that there was a circadian rhythm and that there was a circadian rhythm and that there was a circadian rhythm and also that this circadian rhythm could be also that this circadian rhythm could be also that this circadian rhythm could be you can say you can say you can say um Amplified with a cold exposure so it um Amplified with a cold exposure so it um Amplified with a cold exposure so it was a the mice was exposed to cold and was a the mice was exposed to cold and was a the mice was exposed to cold and they had a circadian rhythm which we they had a circadian rhythm which we they had a circadian rhythm which we didn't know at that time but we did see didn't know at that time but we did see didn't know at that time but we did see in my study that the Circadian rhythm of in my study that the Circadian rhythm of in my study that the Circadian rhythm of the brown fat was actually not following the brown fat was actually not following the brown fat was actually not following the core temperature sure which were was the core temperature sure which were was the core temperature sure which were was a bit surprising because usually the a bit surprising because usually the a bit surprising because usually the cold temperature is what is setting you cold temperature is what is setting you cold temperature is what is setting you can say the temperature in the body can say the temperature in the body can say the temperature in the body really tells us right whether your really tells us right whether your really tells us right whether your metabolism is up and whether it's down metabolism is up and whether it's down metabolism is up and whether it's down are you sleeping or not so that's your are you sleeping or not so that's your are you sleeping or not so that's your Rhythm but the brown set was not Rhythm but the brown set was not Rhythm but the brown set was not um didn't decrease um didn't decrease um didn't decrease you can say in the same Rhythm as a as you can say in the same Rhythm as a as you can say in the same Rhythm as a as as the core temperature before night and as the core temperature before night and as the core temperature before night and if the increased actually before the if the increased actually before the if the increased actually before the brown fat activation increased so the brown fat activation increased so the brown fat activation increased so the temperature of the brown had increased temperature of the brown had increased temperature of the brown had increased before the cold temperature so the brown
34:00before the cold temperature so the brown before the cold temperature so the brown fat temperature was not controlled by fat temperature was not controlled by fat temperature was not controlled by the cold temperature apparently it was the cold temperature apparently it was the cold temperature apparently it was maybe the other way around maybe the other way around maybe the other way around but again we need more research on this but again we need more research on this but again we need more research on this yeah more researched yeah this is great yeah more researched yeah this is great yeah more researched yeah this is great this this is just we need to find this this is just we need to find this this is just we need to find researchers just exploring what can we researchers just exploring what can we researchers just exploring what can we do and this is so much fun I know I know do and this is so much fun I know I know do and this is so much fun I know I know well I yeah I mean I think that it's well I yeah I mean I think that it's well I yeah I mean I think that it's kind of always getting to that next kind of always getting to that next kind of always getting to that next layer you know of really trying to layer you know of really trying to layer you know of really trying to understand what exactly is happening and understand what exactly is happening and understand what exactly is happening and I think to your point like you know this I think to your point like you know this I think to your point like you know this is all like very novel research you know is all like very novel research you know is all like very novel research you know like there just isn't a lot of research like there just isn't a lot of research like there just isn't a lot of research you know in this area of kind of cold you know in this area of kind of cold you know in this area of kind of cold and what's actually happening and what's actually happening and what's actually happening mechanistically and I mean you've mechanistically and I mean you've mechanistically and I mean you've uncovered so much you know but I think uncovered so much you know but I think uncovered so much you know but I think what's interesting is that there's you what's interesting is that there's you what's interesting is that there's you know these it ends up impacting know these it ends up impacting know these it ends up impacting potentially other behaviors that are potentially other behaviors that are potentially other behaviors that are also Health promoting you know sleep also Health promoting you know sleep also Health promoting you know sleep consistency we know is one of the most consistency we know is one of the most consistency we know is one of the most important behaviors that we can take on important behaviors that we can take on important behaviors that we can take on in terms of and because of its in terms of and because of its in terms of and because of its relationship or kind of correlation to relationship or kind of correlation to relationship or kind of correlation to kind of mental and physical health kind of mental and physical health kind of mental and physical health resilience and I see this a lot in the
35:00resilience and I see this a lot in the resilience and I see this a lot in the research set research set research set um we're doing here at woop on my team um we're doing here at woop on my team um we're doing here at woop on my team is doing is doing is doing um so it's you know I'm kind of always um so it's you know I'm kind of always um so it's you know I'm kind of always interested in you know how to these interested in you know how to these interested in you know how to these behavior-like cold exposure how does behavior-like cold exposure how does behavior-like cold exposure how does that impact other systems in our body that impact other systems in our body that impact other systems in our body that actually in you know potentially that actually in you know potentially that actually in you know potentially subconsciously is kind of pushing us subconsciously is kind of pushing us subconsciously is kind of pushing us towards the other other behaviors that towards the other other behaviors that towards the other other behaviors that are really Health promoting are really Health promoting are really Health promoting um for example you know because we've um for example you know because we've um for example you know because we've got this amplification of cortisol you got this amplification of cortisol you got this amplification of cortisol you know release you know that somehow know release you know that somehow know release you know that somehow impacts our melatonin which makes us impacts our melatonin which makes us impacts our melatonin which makes us feel sleepy and it allows us to kind of feel sleepy and it allows us to kind of feel sleepy and it allows us to kind of go to bed at a stable time you know each go to bed at a stable time you know each go to bed at a stable time you know each day so I'm interested in kind of these day so I'm interested in kind of these day so I'm interested in kind of these relationships and and I think that relationships and and I think that relationships and and I think that there's yeah there's a lot of really there's yeah there's a lot of really there's yeah there's a lot of really exciting things to explore there exciting things to explore there exciting things to explore there um so interesting yeah so exciting um um so interesting yeah so exciting um um so interesting yeah so exciting um one of the you know we we've so we've one of the you know we we've so we've one of the you know we we've so we've talked a lot you know just about just talked a lot you know just about just talked a lot you know just about just winter swimming um it may be before I winter swimming um it may be before I winter swimming um it may be before I want to talk about cold showers um and want to talk about cold showers um and want to talk about cold showers um and just the difference between you know just the difference between you know just the difference between you know kind of winter swimming where you're kind of winter swimming where you're kind of winter swimming where you're getting you're submerging you know neck getting you're submerging you know neck getting you're submerging you know neck down basically in the cold and and you down basically in the cold and and you down basically in the cold and and you you mentioned that it's it's different you mentioned that it's it's different you mentioned that it's it's different for everyone but how long on average
36:00for everyone but how long on average for everyone but how long on average should people be spending in the water should people be spending in the water should people be spending in the water to kind of get all these benefits if to kind of get all these benefits if to kind of get all these benefits if they're doing winter swimming and then they're doing winter swimming and then they're doing winter swimming and then um we'd love to talk about the Amsterdam um we'd love to talk about the Amsterdam um we'd love to talk about the Amsterdam study and and kind of go into study and and kind of go into study and and kind of go into um kind of cold showers and the benefits um kind of cold showers and the benefits um kind of cold showers and the benefits there the differences there the differences there the differences yeah so so Colt immersion is definitely yeah so so Colt immersion is definitely yeah so so Colt immersion is definitely affecting your body body in a totally no affecting your body body in a totally no affecting your body body in a totally no different way from going into a cold different way from going into a cold different way from going into a cold shower so when you do cold immersion shower so when you do cold immersion shower so when you do cold immersion cold water immersion you will activate cold water immersion you will activate cold water immersion you will activate the sympathetic nervous system and also the sympathetic nervous system and also the sympathetic nervous system and also the parasympathetic nervous system and the parasympathetic nervous system and the parasympathetic nervous system and your vagus nerve so you will get the the your vagus nerve so you will get the the your vagus nerve so you will get the the activation of the energy and you will activation of the energy and you will activation of the energy and you will also get the the more common resting uh also get the the more common resting uh also get the the more common resting uh mental balance afterwards because you mental balance afterwards because you mental balance afterwards because you have activated your serotonin and you have activated your serotonin and you have activated your serotonin and you have that release in the brain as well have that release in the brain as well have that release in the brain as well so you would get this calm and niacin so you would get this calm and niacin so you would get this calm and niacin resting feeling afterwards where you resting feeling afterwards where you resting feeling afterwards where you just feel very good and you feel very just feel very good and you feel very just feel very good and you feel very happy because of all these happiness happy because of all these happiness happy because of all these happiness hormones also being activated for hormones also being activated for hormones also being activated for example dopamine going up a by 2.5 x wow
37:00example dopamine going up a by 2.5 x wow example dopamine going up a by 2.5 x wow the norepinephrine going up also 2.5 x the norepinephrine going up also 2.5 x the norepinephrine going up also 2.5 x and up to 500 or 5 times about Baseline and up to 500 or 5 times about Baseline and up to 500 or 5 times about Baseline so and this is within minutes just by so and this is within minutes just by so and this is within minutes just by subverting yourself into cold water so subverting yourself into cold water so subverting yourself into cold water so going into an ice bath or winter going into an ice bath or winter going into an ice bath or winter swimming is definitely going to impact swimming is definitely going to impact swimming is definitely going to impact your whole autonomic and nervous system your whole autonomic and nervous system your whole autonomic and nervous system and you will get the benefits of all and you will get the benefits of all and you will get the benefits of all that but when you go into a cold shower that but when you go into a cold shower that but when you go into a cold shower you will activate the sympathetic you will activate the sympathetic you will activate the sympathetic nervous system because you won't get nervous system because you won't get nervous system because you won't get that submergent into a cold water which that submergent into a cold water which that submergent into a cold water which will activate your diving response so will activate your diving response so will activate your diving response so you will get some other benefits from you will get some other benefits from you will get some other benefits from going into a cold shower and a study going into a cold shower and a study going into a cold shower and a study from Amsterdam which you just mention from Amsterdam which you just mention from Amsterdam which you just mention but the study from Amsterdam is the only but the study from Amsterdam is the only but the study from Amsterdam is the only cold shower study that we really have is cold shower study that we really have is cold shower study that we really have is a randomized controlled trial where they a randomized controlled trial where they a randomized controlled trial where they have looked into different groups where have looked into different groups where have looked into different groups where they put people into cold showers for 30 they put people into cold showers for 30 they put people into cold showers for 30 days and so days and so days and so um warm showers only group and this um warm showers only group and this um warm showers only group and this group who did warm showers and then turn
38:00group who did warm showers and then turn group who did warm showers and then turn the the the handle over to a cold shower the the the handle over to a cold shower the the the handle over to a cold shower for 30 seconds and then 60 seconds and for 30 seconds and then 60 seconds and for 30 seconds and then 60 seconds and also 80 90 seconds and they did see that also 80 90 seconds and they did see that also 80 90 seconds and they did see that the group who did the cold showers at the group who did the cold showers at the group who did the cold showers at the end had fewer sick days from work the end had fewer sick days from work the end had fewer sick days from work so this could indicate that they had an so this could indicate that they had an so this could indicate that they had an an increase in their immune defense or an increase in their immune defense or an increase in their immune defense or immune system so they had this better immune system so they had this better immune system so they had this better um immune defense in the body going and um immune defense in the body going and um immune defense in the body going and but in the in the control group they but in the in the control group they but in the in the control group they didn't have that so they were still didn't have that so they were still didn't have that so they were still going with the same rate as as they going with the same rate as as they going with the same rate as as they usually do with the sick rate but but usually do with the sick rate but but usually do with the sick rate but but the sick leave in the other group was the sick leave in the other group was the sick leave in the other group was actually lower but this could also be actually lower but this could also be actually lower but this could also be not only because of the immune system not only because of the immune system not only because of the immune system being boosted it could also be because being boosted it could also be because being boosted it could also be because they just got happier and it could be they just got happier and it could be they just got happier and it could be because they got a better feeling about because they got a better feeling about because they got a better feeling about themselves so being maybe a little bit themselves so being maybe a little bit themselves so being maybe a little bit sick but being happy at least that being sick but being happy at least that being sick but being happy at least that being more positive minded around just the
39:00more positive minded around just the more positive minded around just the world and yourself will make you get up world and yourself will make you get up world and yourself will make you get up in the morning and go to work so it in the morning and go to work so it in the morning and go to work so it could also be an impact on all of these could also be an impact on all of these could also be an impact on all of these things that I actually don't think is things that I actually don't think is things that I actually don't think is that important whether it's only one that important whether it's only one that important whether it's only one thing or another I just think it's the thing or another I just think it's the thing or another I just think it's the behavior of this I think is amazing behavior of this I think is amazing behavior of this I think is amazing because you got up you did you did go to because you got up you did you did go to because you got up you did you did go to work it could be a combination of the work it could be a combination of the work it could be a combination of the good hormones the happiness hormones good hormones the happiness hormones good hormones the happiness hormones going in your in your brain but it could going in your in your brain but it could going in your in your brain but it could also be the activation of your immune also be the activation of your immune also be the activation of your immune system system system so the activation of the immune system so the activation of the immune system so the activation of the immune system happens because when you go into the happens because when you go into the happens because when you go into the cold water you will have a boost of cold water you will have a boost of cold water you will have a boost of leuku suits and monosuits in the body leuku suits and monosuits in the body leuku suits and monosuits in the body which will then also clean up some of which will then also clean up some of which will then also clean up some of the you can say the inflammation in the the you can say the inflammation in the the you can say the inflammation in the body and that is kind of like the main body and that is kind of like the main body and that is kind of like the main thing for our lifestyle diseases these thing for our lifestyle diseases these thing for our lifestyle diseases these days in our modern world we have uh one days in our modern world we have uh one days in our modern world we have uh one like root cause for all this that is like root cause for all this that is like root cause for all this that is inflammation so if we can get rid of inflammation so if we can get rid of inflammation so if we can get rid of some of the inflammation by boosting our some of the inflammation by boosting our some of the inflammation by boosting our immune system that is also one reason immune system that is also one reason immune system that is also one reason why you should definitely start so you
40:00why you should definitely start so you why you should definitely start so you have you will have immediately you will have you will have immediately you will have you will have immediately you will have a benefits from going into the cold have a benefits from going into the cold have a benefits from going into the cold shower and going into a cold day top or shower and going into a cold day top or shower and going into a cold day top or going a winter swimming you have going a winter swimming you have going a winter swimming you have immediately health benefits from first immediately health benefits from first immediately health benefits from first time you go if you continue then you time you go if you continue then you time you go if you continue then you have the long-term benefits and that's have the long-term benefits and that's have the long-term benefits and that's what I really think is very interesting what I really think is very interesting what I really think is very interesting and that's what I've studied in my in my and that's what I've studied in my in my and that's what I've studied in my in my research I love it I want to talk more research I love it I want to talk more research I love it I want to talk more about information in a second but if you about information in a second but if you about information in a second but if you would so if you'd say if we're doing a would so if you'd say if we're doing a would so if you'd say if we're doing a cold shower for example you know versus cold shower for example you know versus cold shower for example you know versus winter swimming like what would be the winter swimming like what would be the winter swimming like what would be the you know if we we look at total minutes you know if we we look at total minutes you know if we we look at total minutes across the week for maximum benefit you across the week for maximum benefit you across the week for maximum benefit you know what would be you know kind of that know what would be you know kind of that know what would be you know kind of that that threshold that threshold that threshold um of just how much time do we have to um of just how much time do we have to um of just how much time do we have to spend you know how many days do we have spend you know how many days do we have spend you know how many days do we have to do it um is there kind of a sweet to do it um is there kind of a sweet to do it um is there kind of a sweet spot that you found in in your research spot that you found in in your research spot that you found in in your research yeah so and this was kind of like not yeah so and this was kind of like not yeah so and this was kind of like not what I actually we were looking for but what I actually we were looking for but what I actually we were looking for but I wanted to happen
41:00I wanted to happen I wanted to happen no but it was like I did want to find no but it was like I did want to find no but it was like I did want to find some kind of like a method or something some kind of like a method or something some kind of like a method or something because I was not a winter swimmer when because I was not a winter swimmer when because I was not a winter swimmer when I started so I wanted to do a study I I started so I wanted to do a study I I started so I wanted to do a study I wanted to do a study where I kind of wanted to do a study where I kind of wanted to do a study where I kind of like looked at the lowest threshold but like looked at the lowest threshold but like looked at the lowest threshold but finding the good benefits amazing so and finding the good benefits amazing so and finding the good benefits amazing so and so no one else had done a study where so no one else had done a study where so no one else had done a study where they had looked at activation of the they had looked at activation of the they had looked at activation of the brown fat with cold water they have brown fat with cold water they have brown fat with cold water they have looked at cold air they have looked at looked at cold air they have looked at looked at cold air they have looked at how the effect this with wearing a how the effect this with wearing a how the effect this with wearing a cooling vest or sleeping in a cold room cooling vest or sleeping in a cold room cooling vest or sleeping in a cold room and stuff like that but never had there and stuff like that but never had there and stuff like that but never had there been any studies with the cold water been any studies with the cold water been any studies with the cold water which is a very much more potent which is a very much more potent which is a very much more potent activator of our activator of our activator of our um of our immune system and our um of our immune system and our um of our immune system and our metabolism and everything so it was kind metabolism and everything so it was kind metabolism and everything so it was kind of like a new thing going into to to of like a new thing going into to to of like a new thing going into to to that research so what I wanted to do was that research so what I wanted to do was that research so what I wanted to do was to look to look to look um comparing two groups one that is um comparing two groups one that is um comparing two groups one that is already already already adapted to cold and the other one who
42:00adapted to cold and the other one who adapted to cold and the other one who has never taken an ice bath or went to has never taken an ice bath or went to has never taken an ice bath or went to swimming at all but the groups on the swimming at all but the groups on the swimming at all but the groups on the other hand just were very like equal or other hand just were very like equal or other hand just were very like equal or very matched on in ancient gender and very matched on in ancient gender and very matched on in ancient gender and and also on Fitness level and also on Fitness level and also on Fitness level and they were so what we found in the and they were so what we found in the and they were so what we found in the study was actually that it because I I study was actually that it because I I study was actually that it because I I monitored how much they went into monitored how much they went into monitored how much they went into swimming and how much they actually also swimming and how much they actually also swimming and how much they actually also went into the sauna because I wanted went into the sauna because I wanted went into the sauna because I wanted them to do the Nordic way of doing this them to do the Nordic way of doing this them to do the Nordic way of doing this cold exposure which was also with the cold exposure which was also with the cold exposure which was also with the hint and I had this kind of feeling that hint and I had this kind of feeling that hint and I had this kind of feeling that the brown fat is not only a activator of the brown fat is not only a activator of the brown fat is not only a activator of the cold it is a temperature the cold it is a temperature the cold it is a temperature nevilator in our body so the heat might nevilator in our body so the heat might nevilator in our body so the heat might as well be activating our metabolism so as well be activating our metabolism so as well be activating our metabolism so I didn't want to rule that out so they I didn't want to rule that out so they I didn't want to rule that out so they did both and we saw that 11 minutes of did both and we saw that 11 minutes of did both and we saw that 11 minutes of cold exposure cold exposure cold exposure we saw that 11 minutes of cold water we saw that 11 minutes of cold water we saw that 11 minutes of cold water immersion per week not in one time but immersion per week not in one time but immersion per week not in one time but divided on two to three days actually
43:00divided on two to three days actually divided on two to three days actually activated our Brown fat and also activated our Brown fat and also activated our Brown fat and also increased our insulin sensitivity in increased our insulin sensitivity in increased our insulin sensitivity in these healthy subjects that we looked these healthy subjects that we looked these healthy subjects that we looked into we also saw that they had a first into we also saw that they had a first into we also saw that they had a first glucose glucose glucose metabolism when we gave them sugar drink metabolism when we gave them sugar drink metabolism when we gave them sugar drink we saw that they faster got rid of the we saw that they faster got rid of the we saw that they faster got rid of the sugar in the bloodstream they also were sugar in the bloodstream they also were sugar in the bloodstream they also were just warmer we saw that the brown fat just warmer we saw that the brown fat just warmer we saw that the brown fat activation was increased but also they activation was increased but also they activation was increased but also they were just warmer in general and not only were just warmer in general and not only were just warmer in general and not only when they went into the cold or after when they went into the cold or after when they went into the cold or after but just in general because we measured but just in general because we measured but just in general because we measured that over a couple of days actually in that over a couple of days actually in that over a couple of days actually in the lab so we saw that people who were the lab so we saw that people who were the lab so we saw that people who were men and very equal these two groups were men and very equal these two groups were men and very equal these two groups were just a warmer group and a not so walk just a warmer group and a not so walk just a warmer group and a not so walk through and the winter swimmers a bit through and the winter swimmers a bit through and the winter swimmers a bit contraintuitively but they were actually contraintuitively but they were actually contraintuitively but they were actually warmer than those who didn't want to warmer than those who didn't want to warmer than those who didn't want to seek the cold so the message here is seek the cold so the message here is seek the cold so the message here is definitely so if you are a code or definitely so if you are a code or definitely so if you are a code or you are a very like frightened of the
44:00you are a very like frightened of the you are a very like frightened of the cold you should definitely go to the cold you should definitely go to the cold you should definitely go to the cold because that's gonna make you warm cold because that's gonna make you warm cold because that's gonna make you warm it will activate your brown fat and your it will activate your brown fat and your it will activate your brown fat and your metabolism and it will make you metabolism and it will make you metabolism and it will make you healthier because it decreases your healthier because it decreases your healthier because it decreases your inflammation in the body which is the inflammation in the body which is the inflammation in the body which is the root cause of many diseases today so you root cause of many diseases today so you root cause of many diseases today so you can call the code uh can call the code uh can call the code uh the cold water immersion is kind of like the cold water immersion is kind of like the cold water immersion is kind of like um I see it as a um I see it as a um I see it as a I see it as a way of I see it as a way of I see it as a way of preventing multiple diseases that we preventing multiple diseases that we preventing multiple diseases that we have found today is the root cause of have found today is the root cause of have found today is the root cause of disease lifetime lifestyle Earth disease lifetime lifestyle Earth disease lifetime lifestyle Earth diseases today is depression it's type 2 diseases today is depression it's type 2 diseases today is depression it's type 2 diabetes it's high blood pressure all diabetes it's high blood pressure all diabetes it's high blood pressure all these diseases are because of or partly these diseases are because of or partly these diseases are because of or partly because of inflammation but inflammation because of inflammation but inflammation because of inflammation but inflammation is definitely a root cause of many of is definitely a root cause of many of is definitely a root cause of many of those diseases so if we can get rid of those diseases so if we can get rid of those diseases so if we can get rid of the inflammation you have kind of like the inflammation you have kind of like the inflammation you have kind of like touched upon your prevention for touched upon your prevention for touched upon your prevention for multiple diseases but also you have
45:00multiple diseases but also you have multiple diseases but also you have boosted your your brain in a way to a be boosted your your brain in a way to a be boosted your your brain in a way to a be more fresh and more and better at it more fresh and more and better at it more fresh and more and better at it remembering and that is also because of remembering and that is also because of remembering and that is also because of the neurotransmitter so it affects the the neurotransmitter so it affects the the neurotransmitter so it affects the whole body not only the metabolism but whole body not only the metabolism but whole body not only the metabolism but it's like a connection between the brain it's like a connection between the brain it's like a connection between the brain and the metabolism hopefully we can get and the metabolism hopefully we can get and the metabolism hopefully we can get to a point where doctors are actually to a point where doctors are actually to a point where doctors are actually prescribing cold water therapy to their prescribing cold water therapy to their prescribing cold water therapy to their patients you know I mean I think about patients you know I mean I think about patients you know I mean I think about it you know in terms of treating it you know in terms of treating it you know in terms of treating addiction and addiction and addiction and that you know depression that you know that you know depression that you know that you know depression that you know it just seems just because of its impact it just seems just because of its impact it just seems just because of its impact on our nervous system and it's its on our nervous system and it's its on our nervous system and it's its ability to kind of regulate our nervous ability to kind of regulate our nervous ability to kind of regulate our nervous system it just seems like such a system it just seems like such a system it just seems like such a you know kind of a no-brainer in terms you know kind of a no-brainer in terms you know kind of a no-brainer in terms of modality that we want to try to of modality that we want to try to of modality that we want to try to incorporate into our lives and I think incorporate into our lives and I think incorporate into our lives and I think it's wonderful to hear that you know it's wonderful to hear that you know it's wonderful to hear that you know getting outside and the cold weather and getting outside and the cold weather and getting outside and the cold weather and exposing your skin along with cold exposing your skin along with cold exposing your skin along with cold showers you know or also because that's showers you know or also because that's showers you know or also because that's you know pretty much everyone can do you know pretty much everyone can do you know pretty much everyone can do that you know so not everyone maybe is that you know so not everyone maybe is that you know so not everyone maybe is going to be able to get into a cold or a
46:00going to be able to get into a cold or a going to be able to get into a cold or a cold bath even you know just turning the cold bath even you know just turning the cold bath even you know just turning the cold I mean it's it's pretty much cold I mean it's it's pretty much cold I mean it's it's pretty much everyone has it you know has the ability everyone has it you know has the ability everyone has it you know has the ability to do those things you know so we can to do those things you know so we can to do those things you know so we can impact our health in a really powerful impact our health in a really powerful impact our health in a really powerful way you know just by engaging in in this way you know just by engaging in in this way you know just by engaging in in this Behavior so it's truly encouraging so 11 Behavior so it's truly encouraging so 11 Behavior so it's truly encouraging so 11 minutes of cold water per week minutes of cold water per week minutes of cold water per week um broken up into kind of three to four um broken up into kind of three to four um broken up into kind of three to four sessions sessions sessions would you say you know what I know we've would you say you know what I know we've would you say you know what I know we've got the soberg principle which was got the soberg principle which was got the soberg principle which was coined by Dr Andrew huermann um he's coined by Dr Andrew huermann um he's coined by Dr Andrew huermann um he's actually a science advisor to whoop so actually a science advisor to whoop so actually a science advisor to whoop so we get to interact with him a fair we get to interact with him a fair we get to interact with him a fair amount and amount and amount and um yeah so he's he's so wonderful that I um yeah so he's he's so wonderful that I um yeah so he's he's so wonderful that I love that he coined this this uh this love that he coined this this uh this love that he coined this this uh this phrase so what exactly is the soberg phrase so what exactly is the soberg phrase so what exactly is the soberg principle I love that too so he's great principle I love that too so he's great principle I love that too so he's great I mean this was the biggest surprise I mean this was the biggest surprise I mean this was the biggest surprise ever I mean I was just interviewed in ever I mean I was just interviewed in ever I mean I was just interviewed in the first like International interviewer the first like International interviewer the first like International interviewer I ever did I ever did I ever did it's a great place to start it's a great place to start it's a great place to start I was so surprised I was like can I get I was so surprised I was like can I get I was so surprised I was like can I get a principal yeah yeah but I kind of like
47:00a principal yeah yeah but I kind of like a principal yeah yeah but I kind of like just always had this idea about the just always had this idea about the just always had this idea about the brown feather metabolism that if you end brown feather metabolism that if you end brown feather metabolism that if you end on the cold because I really needed to on the cold because I really needed to on the cold because I really needed to figure this out during my research and figure this out during my research and figure this out during my research and figure out do I ask my participants to figure out do I ask my participants to figure out do I ask my participants to do at lunch or do they end in the sauna do at lunch or do they end in the sauna do at lunch or do they end in the sauna and then I was thinking about what does and then I was thinking about what does and then I was thinking about what does the body actually do in the Heat and the body actually do in the Heat and the body actually do in the Heat and what does it do in the cold that's why what does it do in the cold that's why what does it do in the cold that's why I've read all the literature and why I've read all the literature and why I've read all the literature and why supervisor asked me to read to to make supervisor asked me to read to to make supervisor asked me to read to to make the book that you have been reading the book that you have been reading the book that you have been reading because I was told to do that at the because I was told to do that at the because I was told to do that at the beginning and and I was like wow I don't beginning and and I was like wow I don't beginning and and I was like wow I don't think I can but I had read all the think I can but I had read all the think I can but I had read all the literature and found out that literature and found out that literature and found out that or figure it out in a way that if it's or figure it out in a way that if it's or figure it out in a way that if it's increased by Cold by activating the increased by Cold by activating the increased by Cold by activating the brown fat then and my hypothesis really brown fat then and my hypothesis really brown fat then and my hypothesis really is real then you must end on the code to is real then you must end on the code to is real then you must end on the code to force your body to keep up naturally force your body to keep up naturally force your body to keep up naturally because if you do that then you force because if you do that then you force because if you do that then you force your body to spend more energy and you your body to spend more energy and you your body to spend more energy and you will burn more calories glucose and fat will burn more calories glucose and fat
48:00will burn more calories glucose and fat from your bloodstream so it's kind of from your bloodstream so it's kind of from your bloodstream so it's kind of like a long weight loss that you do like a long weight loss that you do like a long weight loss that you do after your cold exposure so you don't after your cold exposure so you don't after your cold exposure so you don't have to think about your cold exposure have to think about your cold exposure have to think about your cold exposure as just happening when you are out there as just happening when you are out there as just happening when you are out there outside if you end on code on the super outside if you end on code on the super outside if you end on code on the super principle apparently so then you will principle apparently so then you will principle apparently so then you will you will keep this activation going in you will keep this activation going in you will keep this activation going in the body also when you get inside the the body also when you get inside the the body also when you get inside the one thing that I want to also touch upon one thing that I want to also touch upon one thing that I want to also touch upon is just if if you end on the code and is just if if you end on the code and is just if if you end on the code and you go home then I'll ask you to keep you go home then I'll ask you to keep you go home then I'll ask you to keep moving because it's also one thing moving because it's also one thing moving because it's also one thing that's going to help you increase your that's going to help you increase your that's going to help you increase your uh your heat again in the body because uh your heat again in the body because uh your heat again in the body because the muscle will help you a bit because the muscle will help you a bit because the muscle will help you a bit because it's really it's really not something it's really it's really not something it's really it's really not something that is that easy at the beginning so that is that easy at the beginning so that is that easy at the beginning so you have to adapt to this and you will you have to adapt to this and you will you have to adapt to this and you will have muscles shivering for a couple of have muscles shivering for a couple of have muscles shivering for a couple of hours after that will happen and it's hours after that will happen and it's hours after that will happen and it's completely natural and it's not completely natural and it's not completely natural and it's not dangerous as as long as you don't stay dangerous as as long as you don't stay dangerous as as long as you don't stay too long in the water so your after drop too long in the water so your after drop too long in the water so your after drop will will be too high and the after drop will will be too high and the after drop will will be too high and the after drop is when your cold temperature decreases
49:00is when your cold temperature decreases is when your cold temperature decreases too much and you will have a visual too much and you will have a visual too much and you will have a visual shivering at home but just keep moving shivering at home but just keep moving shivering at home but just keep moving and then you will be fine and you will and then you will be fine and you will and then you will be fine and you will have a high increase in your metabolism have a high increase in your metabolism have a high increase in your metabolism so end on cold to to have more so end on cold to to have more so end on cold to to have more activation in your metabolism activation in your metabolism activation in your metabolism amazing how cold does it need to be what amazing how cold does it need to be what amazing how cold does it need to be what what would be you know and again it what would be you know and again it what would be you know and again it probably matters based on probably matters based on probably matters based on how adapted an individual is I would how adapted an individual is I would how adapted an individual is I would think but what is the temperature at think but what is the temperature at think but what is the temperature at which we can get uh realize these which we can get uh realize these which we can get uh realize these benefits that you're talking about benefits that you're talking about benefits that you're talking about yeah so cold water is yeah so cold water is yeah so cold water is cold water you can Define cold water at cold water you can Define cold water at cold water you can Define cold water at 15 degrees Celsius and and below I would 15 degrees Celsius and and below I would 15 degrees Celsius and and below I would say say um and that is based on the studies that um and that is based on the studies that um and that is based on the studies that I have read where you see that people I have read where you see that people I have read where you see that people have have have um drowned and meaning that they became um drowned and meaning that they became um drowned and meaning that they became hypothermic and so these are based on hypothermic and so these are based on hypothermic and so these are based on statistics of of hypothermia and also statistics of of hypothermia and also statistics of of hypothermia and also drowning accidents so if we have the
50:00drowning accidents so if we have the drowning accidents so if we have the statistics I'm saying that from 15 statistics I'm saying that from 15 statistics I'm saying that from 15 degrees a water and Below we can have degrees a water and Below we can have degrees a water and Below we can have accidents then I would say that cold and accidents then I would say that cold and accidents then I would say that cold and activating your cold shock must be from activating your cold shock must be from activating your cold shock must be from 15 degrees and Below okay so it's 59 15 degrees and Below okay so it's 59 15 degrees and Below okay so it's 59 degrees the fahrenheit just for folks degrees the fahrenheit just for folks degrees the fahrenheit just for folks for the conversion because we get a lot for the conversion because we get a lot for the conversion because we get a lot of us folks of us folks of us folks thank you actually it doesn't have to be thank you actually it doesn't have to be thank you actually it doesn't have to be that code to activate your your your that code to activate your your your that code to activate your your your code shock code shock code shock um but just to keep your brown fat um but just to keep your brown fat um but just to keep your brown fat activated you don't have to do that code activated you don't have to do that code activated you don't have to do that code actually so actually so actually so um going into going outside at 19 um going into going outside at 19 um going into going outside at 19 degrees in a t-shirt will activate your degrees in a t-shirt will activate your degrees in a t-shirt will activate your brown fat as well so you can kind of brown fat as well so you can kind of brown fat as well so you can kind of like play around with these temperatures like play around with these temperatures like play around with these temperatures and that is kind of like one of my and that is kind of like one of my and that is kind of like one of my principles and as well is to not get too principles and as well is to not get too principles and as well is to not get too stuck on on the temperatures just vary stuck on on the temperatures just vary stuck on on the temperatures just vary them because the variation is gonna make them because the variation is gonna make them because the variation is gonna make your metabolism increase and then you your metabolism increase and then you your metabolism increase and then you change the hermesis in the cells because change the hermesis in the cells because change the hermesis in the cells because then you maybe had a cold top or a cold
51:00then you maybe had a cold top or a cold then you maybe had a cold top or a cold plunge for plunge for plunge for um at 10 degrees and then you Celsius um at 10 degrees and then you Celsius um at 10 degrees and then you Celsius and then you have it at two degrees and then you have it at two degrees and then you have it at two degrees Celsius and you have to help me convert Celsius and you have to help me convert Celsius and you have to help me convert this a bit uh but but just vary the temperatures uh uh but but just vary the temperatures uh down to maybe the freezing point and down to maybe the freezing point and down to maybe the freezing point and then go up again a bit because that's then go up again a bit because that's then go up again a bit because that's going to increase your metabolism it's going to increase your metabolism it's going to increase your metabolism it's not then you won't get adapted to just not then you won't get adapted to just not then you won't get adapted to just one temperature why I say that is one temperature why I say that is one temperature why I say that is because there are studies showing that because there are studies showing that because there are studies showing that if you get adapted to cold showers at a if you get adapted to cold showers at a if you get adapted to cold showers at a certain certain certain um temperature 15 degrees then if you go um temperature 15 degrees then if you go um temperature 15 degrees then if you go and take a cold Plus at 10 degrees and take a cold Plus at 10 degrees and take a cold Plus at 10 degrees Celsius then you will still have a Celsius then you will still have a Celsius then you will still have a culture but if you go into 15 degrees culture but if you go into 15 degrees culture but if you go into 15 degrees which was the same as the the cold which was the same as the the cold which was the same as the the cold showers then you won't have as much of showers then you won't have as much of showers then you won't have as much of an echo shop as if you bury the an echo shop as if you bury the an echo shop as if you bury the temperature so the variation is going to temperature so the variation is going to temperature so the variation is going to be your trading gear for your cells to
52:00be your trading gear for your cells to be your trading gear for your cells to create the homiesis in the cells and create the homiesis in the cells and create the homiesis in the cells and hermesis means for those who hermesis means for those who hermesis means for those who misses is actually what is happening in misses is actually what is happening in misses is actually what is happening in the cells so the cold shock is a bit the cells so the cold shock is a bit the cells so the cold shock is a bit toxic it's a little bit of toxicity in toxic it's a little bit of toxicity in toxic it's a little bit of toxicity in your body actually also the heat your body actually also the heat your body actually also the heat sexually toxic for us and what happens sexually toxic for us and what happens sexually toxic for us and what happens is that the Hermetic stress which it is is that the Hermetic stress which it is is that the Hermetic stress which it is will increase will increase will increase um heat shock proteins in the cells and um heat shock proteins in the cells and um heat shock proteins in the cells and that will make your cells stronger so that will make your cells stronger so that will make your cells stronger so this is based on a science from um from this is based on a science from um from this is based on a science from um from hence City who actually discovered the hence City who actually discovered the hence City who actually discovered the the sympathetic nervous system the the the sympathetic nervous system the the the sympathetic nervous system the the shock so you can you can say that if you shock so you can you can say that if you shock so you can you can say that if you have the stress syndrome have the stress syndrome have the stress syndrome um activated then you only need a little um activated then you only need a little um activated then you only need a little bit because if you overdo it you will bit because if you overdo it you will bit because if you overdo it you will exhaust the cells and that is his exhaust the cells and that is his exhaust the cells and that is his research showing that if you exhaust the research showing that if you exhaust the research showing that if you exhaust the cells then they will age too fast right cells then they will age too fast right cells then they will age too fast right and that is not in the cells only that and that is not in the cells only that and that is not in the cells only that is also in your system meaning that if
53:00is also in your system meaning that if is also in your system meaning that if you stay too long in a very cold you stay too long in a very cold you stay too long in a very cold top then you will actually also maybe top then you will actually also maybe top then you will actually also maybe put too much pressure on the heart and put too much pressure on the heart and put too much pressure on the heart and on your cardiovascular system that is on your cardiovascular system that is on your cardiovascular system that is why I am trying to promote this micro why I am trying to promote this micro why I am trying to promote this micro stressing which my research is also stressing which my research is also stressing which my research is also about so micro stressing at different about so micro stressing at different about so micro stressing at different temperatures just vary them that would temperatures just vary them that would temperatures just vary them that would definitely keep your metabolism going in definitely keep your metabolism going in definitely keep your metabolism going in a healthy way I love it you know as as a healthy way I love it you know as as a healthy way I love it you know as as you're kind of talking through this like you're kind of talking through this like you're kind of talking through this like so many of the mechanisms and so many of the mechanisms and so many of the mechanisms and you know the principles I think are are you know the principles I think are are you know the principles I think are are similar to exercise you know in that we similar to exercise you know in that we similar to exercise you know in that we want to modulate our volume and want to modulate our volume and want to modulate our volume and intensity and frequency intensity and frequency intensity and frequency um you know of exercise and and cold is um you know of exercise and and cold is um you know of exercise and and cold is it feels very similar to me you know in it feels very similar to me you know in it feels very similar to me you know in terms of you know just what you're terms of you know just what you're terms of you know just what you're outlined you know and I think you know outlined you know and I think you know outlined you know and I think you know all these kind of formatic kind of um all these kind of formatic kind of um all these kind of formatic kind of um effects I think you know that are you effects I think you know that are you effects I think you know that are you know present with with cold I think you know present with with cold I think you know present with with cold I think you know obviously present with exercise and know obviously present with exercise and know obviously present with exercise and it's it's no surprise that the impact it's it's no surprise that the impact it's it's no surprise that the impact around fat kind of similarly you know in around fat kind of similarly you know in around fat kind of similarly you know in our metabolism in a similar way our metabolism in a similar way our metabolism in a similar way um yeah as I find that really
54:00um yeah as I find that really um yeah as I find that really interesting uh one note just on interesting uh one note just on interesting uh one note just on inflammation I just wanted to go back to inflammation I just wanted to go back to inflammation I just wanted to go back to this um this um this um because I think you know I've because I think you know I've because I think you know I've experimented a lot with this in terms of experimented a lot with this in terms of experimented a lot with this in terms of just you know do I do cold before you just you know do I do cold before you just you know do I do cold before you know as a coach for many many years know as a coach for many many years know as a coach for many many years um division one uh field hockey coach um division one uh field hockey coach um division one uh field hockey coach and we would do ice plunges during our and we would do ice plunges during our and we would do ice plunges during our preseason after preseason after preseason after um after after the the practice to try um after after the the practice to try um after after the the practice to try to accelerate recovery next day now to accelerate recovery next day now to accelerate recovery next day now um we found that really beneficial of um we found that really beneficial of um we found that really beneficial of course but when you're trying to course but when you're trying to course but when you're trying to actually make Fitness gains that actually make Fitness gains that actually make Fitness gains that inflammation of course from the inflammation of course from the inflammation of course from the exercises is really important and we exercises is really important and we exercises is really important and we don't necessarily want to blunt that don't necessarily want to blunt that don't necessarily want to blunt that inflammation with cold we want to allow inflammation with cold we want to allow inflammation with cold we want to allow that to exist in our body so we you know that to exist in our body so we you know that to exist in our body so we you know cut all the processes that we would cut all the processes that we would cut all the processes that we would activate to you know get stronger you activate to you know get stronger you activate to you know get stronger you know kind of get strength and know kind of get strength and know kind of get strength and hypertrophy you know happen because of hypertrophy you know happen because of hypertrophy you know happen because of that inflammation to your degree so what that inflammation to your degree so what that inflammation to your degree so what would be your your kind of take on you would be your your kind of take on you would be your your kind of take on you know do we you know so so for me like I know do we you know so so for me like I know do we you know so so for me like I do cold before I exercise and I get you do cold before I exercise and I get you do cold before I exercise and I get you know all the things that you describe
55:00know all the things that you describe know all the things that you describe you know this burst of cortisol and a you know this burst of cortisol and a you know this burst of cortisol and a general enough epinephrine and and I general enough epinephrine and and I general enough epinephrine and and I think just pulling my muscles as well think just pulling my muscles as well think just pulling my muscles as well like I feel like almost super human to like I feel like almost super human to like I feel like almost super human to Rhyme or during my workout like I feel Rhyme or during my workout like I feel Rhyme or during my workout like I feel really good and some of that could be really good and some of that could be really good and some of that could be Placebo I'm just gonna roll with it but Placebo I'm just gonna roll with it but Placebo I'm just gonna roll with it but um but I'd love to hear just your um but I'd love to hear just your um but I'd love to hear just your thoughts on you know where do we thoughts on you know where do we thoughts on you know where do we actually sequence the cold if in fact actually sequence the cold if in fact actually sequence the cold if in fact we're interested in we're interested in we're interested in you know in recovery and if in fact you know in recovery and if in fact you know in recovery and if in fact we're interested in um in in getting you we're interested in um in in getting you we're interested in um in in getting you know kind of stronger and faster and you know kind of stronger and faster and you know kind of stronger and faster and you know fitter you know it doesn't matter know fitter you know it doesn't matter know fitter you know it doesn't matter before or after the workout before or after the workout before or after the workout yes there's good questions there Chris I yes there's good questions there Chris I yes there's good questions there Chris I think that going to the question about think that going to the question about think that going to the question about hypotrophy I think that it is really hypotrophy I think that it is really hypotrophy I think that it is really really good thing really good thing really good thing um that you do your code exposure before um that you do your code exposure before um that you do your code exposure before you actually do the workout and this has you actually do the workout and this has you actually do the workout and this has two reasons so the one reason being that two reasons so the one reason being that two reasons so the one reason being that it is this it is actually an energy it is this it is actually an energy it is this it is actually an energy boost that is much greater than than boost that is much greater than than boost that is much greater than than drinking coffee or energy drinks or drinking coffee or energy drinks or drinking coffee or energy drinks or whatever before you go to your workout
56:00whatever before you go to your workout whatever before you go to your workout Exercise capacity level through the roof Exercise capacity level through the roof Exercise capacity level through the roof it's insane yeah exactly truly it's insane yeah exactly truly it's insane yeah exactly truly yeah it is the energy boost that you yeah it is the energy boost that you yeah it is the energy boost that you actually need because in the in the actually need because in the in the actually need because in the in the training center or when you go for a run training center or when you go for a run training center or when you go for a run or what you do for your exercise or what you do for your exercise or what you do for your exercise doing a cold shower or just doing a doing a cold shower or just doing a doing a cold shower or just doing a quick coat dip is going to put your quick coat dip is going to put your quick coat dip is going to put your energy through the roof and you will you energy through the roof and you will you energy through the roof and you will you won't you'll be unstoppable yeah totally won't you'll be unstoppable yeah totally won't you'll be unstoppable yeah totally so I think that so I think that so I think that I think it's a really good order to do I think it's a really good order to do I think it's a really good order to do it in it in it in um and also for the second reason um and also for the second reason um and also for the second reason being that um if you take a cold shower being that um if you take a cold shower being that um if you take a cold shower or mostly if you do a cold plunge after or mostly if you do a cold plunge after or mostly if you do a cold plunge after your workout you will kind of stop this your workout you will kind of stop this your workout you will kind of stop this inflammation in the muscles which is inflammation in the muscles which is inflammation in the muscles which is exactly what you want to have if you are exactly what you want to have if you are exactly what you want to have if you are building muscles building muscles building muscles um but it will then recover your muscles um but it will then recover your muscles um but it will then recover your muscles better which means that you will have better which means that you will have better which means that you will have less pain in the muscles after your less pain in the muscles after your less pain in the muscles after your workout so I would say it depends again workout so I would say it depends again workout so I would say it depends again who you are if you are not looking for
57:00who you are if you are not looking for who you are if you are not looking for growing your muscles and I don't say growing your muscles and I don't say growing your muscles and I don't say that it's a low impact that it has but that it's a low impact that it has but that it's a low impact that it has but if you're looking if you are competitive if you're looking if you are competitive if you're looking if you are competitive or competing and doing a lot of sport or competing and doing a lot of sport or competing and doing a lot of sport maybe every day and then it could be a maybe every day and then it could be a maybe every day and then it could be a good thing to to go to a quick lunch good thing to to go to a quick lunch good thing to to go to a quick lunch after after after recovery yeah yeah yeah yeah because you recovery yeah yeah yeah yeah because you recovery yeah yeah yeah yeah because you you need to compete the next day or you need to compete the next day or you need to compete the next day or something like that but if you just want something like that but if you just want something like that but if you just want to grow your muscles and you want to get to grow your muscles and you want to get to grow your muscles and you want to get fitter then it's it's a really good idea fitter then it's it's a really good idea fitter then it's it's a really good idea to put your cold lunch on the other side to put your cold lunch on the other side to put your cold lunch on the other side of your workout so in the beginning or of your workout so in the beginning or of your workout so in the beginning or before actually or just just push it a before actually or just just push it a before actually or just just push it a few days after I mean you could divide few days after I mean you could divide few days after I mean you could divide your weekdays up into what days do you your weekdays up into what days do you your weekdays up into what days do you go to it to work out and what days do go to it to work out and what days do go to it to work out and what days do you go and take your cold lunches so but you go and take your cold lunches so but you go and take your cold lunches so but you can put heat in that would be a you can put heat in that would be a you can put heat in that would be a really good day thing to do right after really good day thing to do right after really good day thing to do right after your workout right that's another thing your workout right that's another thing your workout right that's another thing but the code I would divide it if I'm but the code I would divide it if I'm but the code I would divide it if I'm building muscles but for people not building muscles but for people not building muscles but for people not doing that I'm not competing I think doing that I'm not competing I think doing that I'm not competing I think it's a good thing just take a plunge
58:00it's a good thing just take a plunge it's a good thing just take a plunge after yeah I think it's uh definitely after yeah I think it's uh definitely after yeah I think it's uh definitely you know I work with a lot of you know I work with a lot of you know I work with a lot of professional athletes and kind of in professional athletes and kind of in professional athletes and kind of in that space a fair amount and I don't that space a fair amount and I don't that space a fair amount and I don't really hear of anyone leveraging cold as really hear of anyone leveraging cold as really hear of anyone leveraging cold as just a performance enhancer just a performance enhancer just a performance enhancer um so I feel like this I'm hoping you um so I feel like this I'm hoping you um so I feel like this I'm hoping you know with this podcast we can kind of know with this podcast we can kind of know with this podcast we can kind of you know get get the word out that you know get get the word out that you know get get the word out that indeed you know there's huge benefits to indeed you know there's huge benefits to indeed you know there's huge benefits to incorporating you know building this incorporating you know building this incorporating you know building this into your routine you know before a into your routine you know before a into your routine you know before a match or a game or match or a game or match or a game or um you know a workout where you really um you know a workout where you really um you know a workout where you really want to try to you know maximize your want to try to you know maximize your want to try to you know maximize your output output output um yeah I just feel like it's it's um yeah I just feel like it's it's um yeah I just feel like it's it's totally really under leveraged on books totally really under leveraged on books totally really under leveraged on books probably you know we hear a lot about probably you know we hear a lot about probably you know we hear a lot about using cold plunge as a way to you know using cold plunge as a way to you know using cold plunge as a way to you know improve recovery but I think it does improve recovery but I think it does improve recovery but I think it does have these potential downside effects have these potential downside effects have these potential downside effects you know if we're looking to really you know if we're looking to really you know if we're looking to really improve our fitness levels and build improve our fitness levels and build improve our fitness levels and build muscle muscle muscle um it's you know the sequencing really um it's you know the sequencing really um it's you know the sequencing really does matter does matter does matter um so I think that that's that's um so I think that that's that's um so I think that that's that's important I think for folks to to important I think for folks to to important I think for folks to to understand who are calibrating their understand who are calibrating their understand who are calibrating their lives around a lot of these modalities
59:00lives around a lot of these modalities lives around a lot of these modalities there's there is a lot I mean there's there's there is a lot I mean there's there's there is a lot I mean there's there is so much to explore here and so there is so much to explore here and so there is so much to explore here and so much to say and I mean when you when I much to say and I mean when you when I much to say and I mean when you when I go on this podcast I often end up go on this podcast I often end up go on this podcast I often end up thinking afterwards I didn't say all thinking afterwards I didn't say all thinking afterwards I didn't say all this I know I mean I said a fraction but this I know I mean I said a fraction but this I know I mean I said a fraction but it's like what about all this yeah it's like what about all this yeah it's like what about all this yeah that's what that's actually one of the that's what that's actually one of the that's what that's actually one of the reasons why I have reasons why I have reasons why I have um why I have made this the super um why I have made this the super um why I have made this the super Institute because I want to teach people Institute because I want to teach people Institute because I want to teach people some of all these things of why they some of all these things of why they some of all these things of why they should do the code why should they do should do the code why should they do should do the code why should they do the hint so they know exactly why to do the hint so they know exactly why to do the hint so they know exactly why to do it because people would do it for it because people would do it for it because people would do it for different reasons but they should also different reasons but they should also different reasons but they should also know how to do it why to do it and what know how to do it why to do it and what know how to do it why to do it and what does it affect and if people don't know does it affect and if people don't know does it affect and if people don't know I mean then they will do it yeah exactly I mean then they will do it yeah exactly I mean then they will do it yeah exactly I'm just trying to spread some some I'm just trying to spread some some I'm just trying to spread some some knowledge there so that's why I've made knowledge there so that's why I've made knowledge there so that's why I've made a a course about that called The a a course about that called The a a course about that called The thermalist Cure where you would yeah thermalist Cure where you would yeah thermalist Cure where you would yeah um and I really didn't think that I was um and I really didn't think that I was um and I really didn't think that I was going to do that because going to do that because going to do that because um because I do talk a lot when I'm on um because I do talk a lot when I'm on um because I do talk a lot when I'm on the podcast and so so forth but people
1:00the podcast and so so forth but people the podcast and so so forth but people keep writing me can you tell me can you keep writing me can you tell me can you keep writing me can you tell me can you show me can you and then eventually I show me can you and then eventually I show me can you and then eventually I was like well maybe I should just do a was like well maybe I should just do a was like well maybe I should just do a course and just show people and and go course and just show people and and go course and just show people and and go more into death with the reasons why and more into death with the reasons why and more into death with the reasons why and and why is this healthy if you are and why is this healthy if you are and why is this healthy if you are looking for a painkiller if you're looking for a painkiller if you're looking for a painkiller if you're looking for a way to increase your your looking for a way to increase your your looking for a way to increase your your training in if you're increasing your training in if you're increasing your training in if you're increasing your mood or it it's definitely different mood or it it's definitely different mood or it it's definitely different from people to people so the course is from people to people so the course is from people to people so the course is also about finding your why in this yeah also about finding your why in this yeah also about finding your why in this yeah I love that it's so great I you know and I love that it's so great I you know and I love that it's so great I you know and maybe that's maybe that's maybe that's a great place to you know to end you a great place to you know to end you a great place to you know to end you know how to you know people can listen know how to you know people can listen know how to you know people can listen to this podcast and they can hear about to this podcast and they can hear about to this podcast and they can hear about all the benefits and you know but all the benefits and you know but all the benefits and you know but cold water is painful you know and how cold water is painful you know and how cold water is painful you know and how do we you know what would be your do we you know what would be your do we you know what would be your recommendations on just overcoming the recommendations on just overcoming the recommendations on just overcoming the Panic you know of feeling that Panic you know of feeling that Panic you know of feeling that excruciating cold on our skin and you excruciating cold on our skin and you excruciating cold on our skin and you know how do we how does one breathe
1:01know how do we how does one breathe know how do we how does one breathe through that you know like what what through that you know like what what through that you know like what what what would you how would you guide a what would you how would you guide a what would you how would you guide a person who is you know okay this is person who is you know okay this is person who is you know okay this is going to be good for me but going to be good for me but going to be good for me but it's so painful like how do we get over it's so painful like how do we get over it's so painful like how do we get over that mental barrier that mental barrier that mental barrier yeah that is a really good question and yeah that is a really good question and yeah that is a really good question and I think that you just said right it's I think that you just said right it's I think that you just said right it's actually very toxic for the body going actually very toxic for the body going actually very toxic for the body going right cold so it's not going to be your right cold so it's not going to be your right cold so it's not going to be your friend but it's gonna be it's not gonna friend but it's gonna be it's not gonna friend but it's gonna be it's not gonna be your friend in that way but it's be your friend in that way but it's be your friend in that way but it's gonna be like a toxic friend you can say gonna be like a toxic friend you can say gonna be like a toxic friend you can say which you want to visit sometimes but which you want to visit sometimes but which you want to visit sometimes but not stay there for that long because not stay there for that long because not stay there for that long because then it gets dangerous you just run off then it gets dangerous you just run off then it gets dangerous you just run off again just say a quick high and then run again just say a quick high and then run again just say a quick high and then run off again so it's it's kind of like the off again so it's it's kind of like the off again so it's it's kind of like the code is super good for us in a short code is super good for us in a short code is super good for us in a short amount of time so one of the things that amount of time so one of the things that amount of time so one of the things that we need to do or need to think about is we need to do or need to think about is we need to do or need to think about is just you only need to do it for a short just you only need to do it for a short just you only need to do it for a short amount of time so going into the water amount of time so going into the water amount of time so going into the water and get a hold of your nervous system by and get a hold of your nervous system by and get a hold of your nervous system by doing breath work so with your breathing doing breath work so with your breathing doing breath work so with your breathing you can lower your nervous system and you can lower your nervous system and you can lower your nervous system and when you can do that you'd get over your when you can do that you'd get over your when you can do that you'd get over your cold shock and then you can stay there
1:02cold shock and then you can stay there cold shock and then you can stay there maybe for a little bit of time two maybe for a little bit of time two maybe for a little bit of time two minutes is enough actually and then you minutes is enough actually and then you minutes is enough actually and then you can go up as soon as you get over the can go up as soon as you get over the can go up as soon as you get over the cold shop and you get into this more cold shop and you get into this more cold shop and you get into this more calm and activation of the parasymphatic calm and activation of the parasymphatic calm and activation of the parasymphatic nervous system then you have already a nervous system then you have already a nervous system then you have already a you can say get you already get the you can say get you already get the you can say get you already get the benefits from all the neurotransmitters benefits from all the neurotransmitters benefits from all the neurotransmitters and also activation of the brown fat and also activation of the brown fat and also activation of the brown fat which we just talked about so you don't which we just talked about so you don't which we just talked about so you don't have to stay longer than that but what have to stay longer than that but what have to stay longer than that but what you do is actually that you lower your you do is actually that you lower your you do is actually that you lower your nervous system by controlling your nervous system by controlling your nervous system by controlling your breath so the low and slow I always say breath so the low and slow I always say breath so the low and slow I always say and it's a thing that you can use in and it's a thing that you can use in and it's a thing that you can use in your everyday life so this is also one your everyday life so this is also one your everyday life so this is also one of the things that I teach in my school of the things that I teach in my school of the things that I teach in my school that's how to lower your nervous system that's how to lower your nervous system that's how to lower your nervous system how to get into the cold water and also how to get into the cold water and also how to get into the cold water and also how to breathe because the breathing is how to breathe because the breathing is how to breathe because the breathing is the key to lower a racing mind and a the key to lower a racing mind and a the key to lower a racing mind and a racing car right right in this modern racing car right right in this modern racing car right right in this modern world we really need yes yeah so A good world we really need yes yeah so A good world we really need yes yeah so A good rule of thumb like you get into the cold rule of thumb like you get into the cold rule of thumb like you get into the cold water and basically once you you're water and basically once you you're water and basically once you you're gonna be
1:03gonna be gonna be you know breathing you know kind of yeah you know breathing you know kind of yeah you know breathing you know kind of yeah you're going to be hyperventilating but you're going to be hyperventilating but you're going to be hyperventilating but once you get your breath under control once you get your breath under control once you get your breath under control that is a signal that you've you're that is a signal that you've you're that is a signal that you've you're decreasing your heart rate you're decreasing your heart rate you're decreasing your heart rate you're activating the parasitic branch of the activating the parasitic branch of the activating the parasitic branch of the nervous system so you've gone from the nervous system so you've gone from the nervous system so you've gone from the sympathetic to the parasympathetic which sympathetic to the parasympathetic which sympathetic to the parasympathetic which you've outlined is that's kind of the you've outlined is that's kind of the you've outlined is that's kind of the kind of Holy Grail that's we're really kind of Holy Grail that's we're really kind of Holy Grail that's we're really after we want to try to get both this after we want to try to get both this after we want to try to get both this activation and deactivation happening activation and deactivation happening activation and deactivation happening um within the session right and yeah and um within the session right and yeah and um within the session right and yeah and that's kind of the the goal so I think that's kind of the the goal so I think that's kind of the the goal so I think that's a good you know that's a good that's a good you know that's a good that's a good you know that's a good framework I suppose for folks who are framework I suppose for folks who are framework I suppose for folks who are trying to think okay like if they're in trying to think okay like if they're in trying to think okay like if they're in the shower they don't have a timer you the shower they don't have a timer you the shower they don't have a timer you know but but just all right once I get know but but just all right once I get know but but just all right once I get my breath down and my heart rate you my breath down and my heart rate you my breath down and my heart rate you know decreases that means that I'm know decreases that means that I'm know decreases that means that I'm activating the percent of branch of the activating the percent of branch of the activating the percent of branch of the nervous system and I'm getting the nervous system and I'm getting the nervous system and I'm getting the benefits okay yeah um I think it's benefits okay yeah um I think it's benefits okay yeah um I think it's amazing and people don't don't have to amazing and people don't don't have to amazing and people don't don't have to do this in their first plunge and in do this in their first plunge and in do this in their first plunge and in their first cold shower it might be just their first cold shower it might be just their first cold shower it might be just a very 15 seconds but you could but you a very 15 seconds but you could but you a very 15 seconds but you could but you can see it as a goal and and building up
1:04can see it as a goal and and building up can see it as a goal and and building up to these few minutes where you can get to these few minutes where you can get to these few minutes where you can get over the cold shock and use your breath over the cold shock and use your breath over the cold shock and use your breath to lower your nervous system but it's to lower your nervous system but it's to lower your nervous system but it's definitely not something you have to do definitely not something you have to do definitely not something you have to do in the first try Nobody Does that yeah in the first try Nobody Does that yeah in the first try Nobody Does that yeah and even though even people who are and even though even people who are and even though even people who are adapted to the cold they don't like the adapted to the cold they don't like the adapted to the cold they don't like the cold nobody likes the code if they do cold nobody likes the code if they do cold nobody likes the code if they do then I'm a little bit afraid you know then I'm a little bit afraid you know then I'm a little bit afraid you know totally yeah so just I think people who are yeah so just I think people who are starting out like they can even just starting out like they can even just starting out like they can even just submerge their hands in really cold submerge their hands in really cold submerge their hands in really cold water and or their face you know just in water and or their face you know just in water and or their face you know just in the sink like just starting to kind of the sink like just starting to kind of the sink like just starting to kind of test it and then you know in the shower test it and then you know in the shower test it and then you know in the shower going from you know warm to cold and going from you know warm to cold and going from you know warm to cold and just seeing how far they can go and just seeing how far they can go and just seeing how far they can go and um you know and I think I think to your um you know and I think I think to your um you know and I think I think to your point like you just even smaller bouts point like you just even smaller bouts point like you just even smaller bouts you know are really cause for wins and you know are really cause for wins and you know are really cause for wins and you know just trying to increase it over you know just trying to increase it over you know just trying to increase it over time you know to to get to that point time you know to to get to that point time you know to to get to that point where they can really where they can really where they can really you know work through that you know work through that you know work through that hyperventilation and get to a point hyperventilation and get to a point hyperventilation and get to a point where they have controlled breath you where they have controlled breath you where they have controlled breath you know as I guess the the goal and and I
1:05know as I guess the the goal and and I know as I guess the the goal and and I think I think the other point that I think I think the other point that I think I think the other point that I just want to emphasize that I think is just want to emphasize that I think is just want to emphasize that I think is really important that I haven't heard really important that I haven't heard really important that I haven't heard you talk a ton about and other forums is you talk a ton about and other forums is you talk a ton about and other forums is just the variety you know and I think just the variety you know and I think just the variety you know and I think what's beautiful about swimming what's beautiful about swimming what's beautiful about swimming um is that the season kind of takes care um is that the season kind of takes care um is that the season kind of takes care of that variation you know I know when I of that variation you know I know when I of that variation you know I know when I go into the lakes and it's you know zero go into the lakes and it's you know zero go into the lakes and it's you know zero degrees 32 degrees Fahrenheit it's cold degrees 32 degrees Fahrenheit it's cold degrees 32 degrees Fahrenheit it's cold but I've got the wind temperature you but I've got the wind temperature you but I've got the wind temperature you know the wind and the air temperature know the wind and the air temperature know the wind and the air temperature right when the air temperature is warmer right when the air temperature is warmer right when the air temperature is warmer than the water than the water than the water that is brutal for me I I prefer to have that is brutal for me I I prefer to have that is brutal for me I I prefer to have the air temperature kind of colder than the air temperature kind of colder than the air temperature kind of colder than the water um it just seems less painful the water um it just seems less painful the water um it just seems less painful yeah and I don't know if there's yeah and I don't know if there's yeah and I don't know if there's anything for that is that okay yeah anything for that is that okay yeah anything for that is that okay yeah yeah yeah actually the the summer can be yeah yeah actually the the summer can be yeah yeah actually the the summer can be brutal for some people because you get brutal for some people because you get brutal for some people because you get so hot on your skin right and then you so hot on your skin right and then you so hot on your skin right and then you quit to the water and you get even more quit to the water and you get even more quit to the water and you get even more surprised because you were not prepared surprised because you were not prepared surprised because you were not prepared totally totally that the the difference totally totally that the the difference totally totally that the the difference was that big that my friend and I were was that big that my friend and I were was that big that my friend and I were we were in Boston and it was May and of
1:06we were in Boston and it was May and of we were in Boston and it was May and of course in the Northeast it's pretty course in the Northeast it's pretty course in the Northeast it's pretty uncalled the water was I think it'd uncalled the water was I think it'd uncalled the water was I think it'd definitely below the low definitely below the low definitely below the low um 50 degrees Celsius either so probably um 50 degrees Celsius either so probably um 50 degrees Celsius either so probably in the 50 you know low 50s Fahrenheit in the 50 you know low 50s Fahrenheit in the 50 you know low 50s Fahrenheit and but it was a warm Dam it's like 80 and but it was a warm Dam it's like 80 and but it was a warm Dam it's like 80 degrees and we did a workout on the degrees and we did a workout on the degrees and we did a workout on the beach and then we went to the ocean and beach and then we went to the ocean and beach and then we went to the ocean and it was like I mean it felt like it might it was like I mean it felt like it might it was like I mean it felt like it might as well have been you know zero degrees as well have been you know zero degrees as well have been you know zero degrees or 32 degrees Fahrenheit it felt or 32 degrees Fahrenheit it felt or 32 degrees Fahrenheit it felt freezing freezing freezing um but I think that that's that's like um but I think that that's that's like um but I think that that's that's like what's so exciting about winter swimming what's so exciting about winter swimming what's so exciting about winter swimming is that it's going to be different every is that it's going to be different every is that it's going to be different every time you explore it it'll be completely time you explore it it'll be completely time you explore it it'll be completely different and I think to me that's what different and I think to me that's what different and I think to me that's what like gets me so excited about about just like gets me so excited about about just like gets me so excited about about just winter swimming is just you know being winter swimming is just you know being winter swimming is just you know being out in the nature and sometimes you know out in the nature and sometimes you know out in the nature and sometimes you know the rocks have ice on them sometimes the rocks have ice on them sometimes the rocks have ice on them sometimes they have snow on them you know they have snow on them you know they have snow on them you know sometimes you have to cut through the sometimes you have to cut through the sometimes you have to cut through the icy water a hole you know icy water a hole you know icy water a hole you know um but I think all of that you know gets um but I think all of that you know gets um but I think all of that you know gets you out in nature you know gets you out you out in nature you know gets you out you out in nature you know gets you out out of your comfort zone out of your comfort zone out of your comfort zone um and I think I would love to just end um and I think I would love to just end um and I think I would love to just end on you know and you've kind of threw out on you know and you've kind of threw out on you know and you've kind of threw out I've talked a little bit about the I've talked a little bit about the I've talked a little bit about the mental benefits but you know just this
1:07mental benefits but you know just this mental benefits but you know just this idea of mental resilience you know I idea of mental resilience you know I idea of mental resilience you know I think for a lot of people this is a hard think for a lot of people this is a hard think for a lot of people this is a hard thing you know and I think as a society thing you know and I think as a society thing you know and I think as a society we're kind of inoculated we're kind of inoculated we're kind of inoculated I think to a degree from environmental I think to a degree from environmental I think to a degree from environmental stressors right because we're in homes stressors right because we're in homes stressors right because we're in homes that are perfectly you know lit and that are perfectly you know lit and that are perfectly you know lit and they're perfectly you know temperature they're perfectly you know temperature they're perfectly you know temperature controlled you know and there's just controlled you know and there's just controlled you know and there's just this incredible opportunity to to invite this incredible opportunity to to invite this incredible opportunity to to invite this um beautiful stress into into our this um beautiful stress into into our this um beautiful stress into into our system so maybe just talk a little bit system so maybe just talk a little bit system so maybe just talk a little bit about the mental health resilience about the mental health resilience about the mental health resilience aspect of this aspect of this aspect of this yeah so I really think that you can get yeah so I really think that you can get yeah so I really think that you can get these health benefits at the mental these health benefits at the mental these health benefits at the mental benefits from going just into the code benefits from going just into the code benefits from going just into the code but adding the nature components so this but adding the nature components so this but adding the nature components so this is definitely going to help because the is definitely going to help because the is definitely going to help because the nature component I also write about this nature component I also write about this nature component I also write about this in in my book it went to swimming in in my book it went to swimming in in my book it went to swimming because in Denmark that is what we have because in Denmark that is what we have because in Denmark that is what we have in the north we we have open sea and you in the north we we have open sea and you in the north we we have open sea and you have so much water in Denmark so have so much water in Denmark so have so much water in Denmark so everyone in Denmark can drive to the Sea everyone in Denmark can drive to the Sea everyone in Denmark can drive to the Sea and we only have 50 kilometers just in and we only have 50 kilometers just in and we only have 50 kilometers just in in average to some water wow so it's
1:08in average to some water wow so it's in average to some water wow so it's really easy for us to to get into just really easy for us to to get into just really easy for us to to get into just open water open water open water when you are in nature you actually when you are in nature you actually when you are in nature you actually decrease your stress level by just decrease your stress level by just decrease your stress level by just taking a walk for 20 minutes and this is taking a walk for 20 minutes and this is taking a walk for 20 minutes and this is shown by science that 20 minutes walk is shown by science that 20 minutes walk is shown by science that 20 minutes walk is called Forest bathing actually so you go called Forest bathing actually so you go called Forest bathing actually so you go into the into the forest and you go for into the into the forest and you go for into the into the forest and you go for a walk for 20 minutes and then you a walk for 20 minutes and then you a walk for 20 minutes and then you decrease your norepinephrine Levels by decrease your norepinephrine Levels by decrease your norepinephrine Levels by 20 and you will also decrease your 20 and you will also decrease your 20 and you will also decrease your cortisol levels on on you can say a cortisol levels on on you can say a cortisol levels on on you can say a daily uh decrease on I think it's 17 so daily uh decrease on I think it's 17 so daily uh decrease on I think it's 17 so you would definitely have your stress you would definitely have your stress you would definitely have your stress level down just by going out in nature level down just by going out in nature level down just by going out in nature it's as if nature is rewarding us from it's as if nature is rewarding us from it's as if nature is rewarding us from coming back home in a way and I think coming back home in a way and I think coming back home in a way and I think that's very very beautiful so when you that's very very beautiful so when you that's very very beautiful so when you go out and take a winter swim in the go out and take a winter swim in the go out and take a winter swim in the ocean or in a lake you have both you go ocean or in a lake you have both you go ocean or in a lake you have both you go into nature which is very relaxing for into nature which is very relaxing for into nature which is very relaxing for us but you also have the looking at the us but you also have the looking at the us but you also have the looking at the Horizon so you look very far away and Horizon so you look very far away and Horizon so you look very far away and for some reason that is also something for some reason that is also something for some reason that is also something that is coming for our and our our
1:09that is coming for our and our our that is coming for our and our our nervous system and this is tested in nervous system and this is tested in nervous system and this is tested in studies where they have studies where they have studies where they have they have subjects looking at the they have subjects looking at the they have subjects looking at the pictures of just nature and that pictures of just nature and that pictures of just nature and that actually did decrease the nervous system actually did decrease the nervous system actually did decrease the nervous system so at lower stress hormones in the so at lower stress hormones in the so at lower stress hormones in the bloodstream and very quickly actually so bloodstream and very quickly actually so bloodstream and very quickly actually so if you are stressed taking a walk in if you are stressed taking a walk in if you are stressed taking a walk in nature is gonna help you but combining nature is gonna help you but combining nature is gonna help you but combining that with the winter swim is definitely that with the winter swim is definitely that with the winter swim is definitely going to help you do that in a profound going to help you do that in a profound going to help you do that in a profound way so you are stressing up when you go way so you are stressing up when you go way so you are stressing up when you go into the water but that is to stress into the water but that is to stress into the water but that is to stress down so down so down so keeping that resilience in the water is keeping that resilience in the water is keeping that resilience in the water is something that you need to build up but something that you need to build up but something that you need to build up but the nature is going to help you out the nature is going to help you out the nature is going to help you out there definitely I love it well this has there definitely I love it well this has there definitely I love it well this has been such a fascinating conversation I been such a fascinating conversation I been such a fascinating conversation I could talk to you for days so hopefully could talk to you for days so hopefully could talk to you for days so hopefully we can talk again in the near future and we can talk again in the near future and we can talk again in the near future and just appreciate all your time today and just appreciate all your time today and just appreciate all your time today and where and where are the where's the best where and where are the where's the best where and where are the where's the best place for folks to find you place for folks to find you place for folks to find you so they can find me on Instagram so they can find me on Instagram so they can find me on Instagram um Susana sober um Susana sober
1:10um Susana sober um and also on other social media I'm um and also on other social media I'm um and also on other social media I'm also there Facebook and on Tick Tock and also there Facebook and on Tick Tock and also there Facebook and on Tick Tock and yeah and also on my web page it's called yeah and also on my web page it's called yeah and also on my web page it's called the the the soberginstitute.com where you can see my soberginstitute.com where you can see my soberginstitute.com where you can see my courses and you can read about my courses and you can read about my courses and you can read about my background my research and also find my background my research and also find my background my research and also find my books books books um yeah so um yeah so um yeah so amazing well thank you so much for the amazing well thank you so much for the amazing well thank you so much for the time today time today time today yeah thank you for inviting me it has yeah thank you for inviting me it has yeah thank you for inviting me it has been a great conversation I think it was been a great conversation I think it was been a great conversation I think it was so nice to talk to you I appreciate it so nice to talk to you I appreciate it so nice to talk to you I appreciate it so much came up and so many good ideas so much came up and so many good ideas so much came up and so many good ideas that's good we could go on I think I that's good we could go on I think I that's good we could go on I think I know I think so know I think so know I think so thank you to Dr Susanna soberg for thank you to Dr Susanna soberg for thank you to Dr Susanna soberg for joining the show and for sharing your joining the show and for sharing your joining the show and for sharing your insights on cold therapy I seriously insights on cold therapy I seriously insights on cold therapy I seriously recommend you all try it I've been recommend you all try it I've been recommend you all try it I've been really into the cold now for a number of really into the cold now for a number of really into the cold now for a number of years I think it has huge benefits years I think it has huge benefits years I think it has huge benefits and for me at least mainly cognitively and for me at least mainly cognitively and for me at least mainly cognitively the fact that I just feel so good and so the fact that I just feel so good and so the fact that I just feel so good and so happy after doing cold therapy so highly happy after doing cold therapy so highly happy after doing cold therapy so highly recommend it recommend it recommend it if you enjoyed the episode of the if you enjoyed the episode of the if you enjoyed the episode of the podcast please leave a rating or review
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