Unlocking the Power of Cold Plunging: A Guide to Recovery and Longevity - Full Transcript

00:00cold water or ice baths. It's always cold water or ice baths. It's always been there. You know, we know that it's been there. You know, we know that it's been there. You know, we know that it's a recovery tool, but I've really over a recovery tool, but I've really over a recovery tool, but I've really over the last two years really fallen in love the last two years really fallen in love the last two years really fallen in love with the process of cold water. You with the process of cold water. You with the process of cold water. You know, there's a lot of new science know, there's a lot of new science know, there's a lot of new science that's come out. What can we verify? that's come out. What can we verify? that's come out. What can we verify? What's been proved? What has been What's been proved? What has been What's been proved? What has been studied? And when it comes to cold studied? And when it comes to cold studied? And when it comes to cold plunging, there is lots of science to plunging, there is lots of science to plunging, there is lots of science to say there are a lot of benefits. But say there are a lot of benefits. But say there are a lot of benefits. But this is not a biohack. This really, this is not a biohack. This really, this is not a biohack. This really, really works. You've probably heard that cold plunges You've probably heard that cold plunges do everything short of filing your do everything short of filing your do everything short of filing your taxes. taxes. taxes. testosterone boosts, uh, you know, testosterone boosts, uh, you know, testosterone boosts, uh, you know, weight loss, longevity.

01:00weight loss, longevity. weight loss, longevity. No. So, in this episode, we are going to No. So, in this episode, we are going to No. So, in this episode, we are going to do away with the biohacking fairy tales do away with the biohacking fairy tales do away with the biohacking fairy tales and look at what actually works, the and look at what actually works, the and look at what actually works, the science. No fluff, just fluff and the science. No fluff, just fluff and the science. No fluff, just fluff and the fat. That's beautiful, man. I just I'm fat. That's beautiful, man. I just I'm fat. That's beautiful, man. I just I'm going to use that a lot. That should be going to use that a lot. That should be going to use that a lot. That should be our tagline. our tagline. our tagline. >> We can prepare for that line. >> We can prepare for that line. >> We can prepare for that line. >> But seriously, cold plunging is not a >> But seriously, cold plunging is not a >> But seriously, cold plunging is not a miracle cure. It's it's controlled miracle cure. It's it's controlled miracle cure. It's it's controlled discomfort that activates primal and discomfort that activates primal and discomfort that activates primal and powerful systems that we've neglected. powerful systems that we've neglected. powerful systems that we've neglected. And it really does work if you do it And it really does work if you do it And it really does work if you do it right, which is kind of Sean where right, which is kind of Sean where right, which is kind of Sean where you've specialized. I mean, you you've you've specialized. I mean, you you've you've specialized. I mean, you you've been doing this a while. You've got your been doing this a while. You've got your been doing this a while. You've got your tweaks. I'd love to hear how you do it. tweaks. I'd love to hear how you do it. tweaks. I'd love to hear how you do it. >> Absolutely. Thanks, Dr. Mike. We, you >> Absolutely. Thanks, Dr. Mike. We, you >> Absolutely. Thanks, Dr. Mike. We, you know, cold plunging is definitely one of know, cold plunging is definitely one of know, cold plunging is definitely one of the stack. There's all these things you the stack. There's all these things you the stack. There's all these things you want to put together, but today we're want to put together, but today we're want to put together, but today we're focusing on cold exposure and cold cold focusing on cold exposure and cold cold focusing on cold exposure and cold cold stacking. But I think the best thing to stacking. But I think the best thing to stacking. But I think the best thing to do is let's start with this discomfort do is let's start with this discomfort do is let's start with this discomfort because everybody in this whole world is because everybody in this whole world is because everybody in this whole world is addicted to comfort. You know you addicted to comfort. You know you addicted to comfort. You know you everything is on ready to go on your

02:00everything is on ready to go on your everything is on ready to go on your phone. You can click you can get your phone. You can click you can get your phone. You can click you can get your shopping your food and we don't really shopping your food and we don't really shopping your food and we don't really experience discomfort or some type of experience discomfort or some type of experience discomfort or some type of pain unless we do it. So starting your pain unless we do it. So starting your pain unless we do it. So starting your day with something that's uncomfortable day with something that's uncomfortable day with something that's uncomfortable I think that's a fantastic way to set up I think that's a fantastic way to set up I think that's a fantastic way to set up your day. So that's the thing I look your day. So that's the thing I look your day. So that's the thing I look forward to the most. I can't I can't say forward to the most. I can't I can't say forward to the most. I can't I can't say I love it. I don't stand there going, I I love it. I don't stand there going, I I love it. I don't stand there going, I can't wait to get in there and freeze can't wait to get in there and freeze can't wait to get in there and freeze and let my teeth shiver. But when you're and let my teeth shiver. But when you're and let my teeth shiver. But when you're out, there are so many biological things out, there are so many biological things out, there are so many biological things that happen that is it is is worth 10 that happen that is it is is worth 10 that happen that is it is is worth 10 times the effort and the pain that you times the effort and the pain that you times the effort and the pain that you experience. Plus breaking that dis that experience. Plus breaking that dis that experience. Plus breaking that dis that that addiction to comfort, I think, is that addiction to comfort, I think, is that addiction to comfort, I think, is critical, especially to get your morning critical, especially to get your morning critical, especially to get your morning off right. off right. off right. >> And that works for kind of mere mortals >> And that works for kind of mere mortals >> And that works for kind of mere mortals like you and I, but Viking over here like you and I, but Viking over here like you and I, but Viking over here who's also a pro alete, I mean, you're who's also a pro alete, I mean, you're who's also a pro alete, I mean, you're used to discomfort. That's that's your used to discomfort. That's that's your used to discomfort. That's that's your life is I push myself. It's hard. It's life is I push myself. It's hard. It's life is I push myself. It's hard. It's that's normal for you, isn't it? Yeah, that's normal for you, isn't it? Yeah, that's normal for you, isn't it? Yeah, look, I think for us in this in the look, I think for us in this in the look, I think for us in this in the sporting world, we've always used cold sporting world, we've always used cold sporting world, we've always used cold water or ice baths. It's always been water or ice baths. It's always been water or ice baths. It's always been there, you know, we know that it's a there, you know, we know that it's a there, you know, we know that it's a recovery tool. We've always used it at recovery tool. We've always used it at recovery tool. We've always used it at such. Um, so for me, like after a match,

03:00such. Um, so for me, like after a match, such. Um, so for me, like after a match, straight into a ice bath, like you just straight into a ice bath, like you just straight into a ice bath, like you just know in a day or two time we're playing know in a day or two time we're playing know in a day or two time we're playing another game, so you're trying to get another game, so you're trying to get another game, so you're trying to get rid of all that lactic acid. So from a rid of all that lactic acid. So from a rid of all that lactic acid. So from a recovery point of view, it's always been recovery point of view, it's always been recovery point of view, it's always been there and it's great. Um, even in there and it's great. Um, even in there and it's great. Um, even in instances I think back of test matches instances I think back of test matches instances I think back of test matches super super hot you've been batting the super super hot you've been batting the super super hot you've been batting the whole day and you walk off it's a lunch whole day and you walk off it's a lunch whole day and you walk off it's a lunch break and you're feeling fatigued and break and you're feeling fatigued and break and you're feeling fatigued and tired jump in the ice bath feel tired jump in the ice bath feel tired jump in the ice bath feel energized almost like refocused and then energized almost like refocused and then energized almost like refocused and then go and try and bat out in 40° heat go and try and bat out in 40° heat go and try and bat out in 40° heat again. So that's almost like what it's again. So that's almost like what it's again. So that's almost like what it's been used for in sport. But I've really been used for in sport. But I've really been used for in sport. But I've really over the last two years really fallen in over the last two years really fallen in over the last two years really fallen in love with the process of cold water. love with the process of cold water. love with the process of cold water. installed one in my house. So when I'm installed one in my house. So when I'm installed one in my house. So when I'm there, I'm always in it. Um, so yes, there, I'm always in it. Um, so yes, there, I'm always in it. Um, so yes, understanding the recovery, but now with understanding the recovery, but now with understanding the recovery, but now with the science, coming up with all the new the science, coming up with all the new the science, coming up with all the new things, longevity, heart health, all things, longevity, heart health, all things, longevity, heart health, all those things. And you know me, I'm the those things. And you know me, I'm the those things. And you know me, I'm the 1% guy. I'm all in. So, and then another 1% guy. I'm all in. So, and then another 1% guy. I'm all in. So, and then another layer on that is probably did a bit of

04:00layer on that is probably did a bit of layer on that is probably did a bit of genetic testing and was told that I've genetic testing and was told that I've genetic testing and was told that I've got some really high inflammatory got some really high inflammatory got some really high inflammatory markers. So, an ice bath is a great way markers. So, an ice bath is a great way markers. So, an ice bath is a great way to get inflammation down. So, for me, to get inflammation down. So, for me, to get inflammation down. So, for me, it's become a part of my morning it's become a part of my morning it's become a part of my morning routine. I love it. Uh, as you would routine. I love it. Uh, as you would routine. I love it. Uh, as you would say, a longevity hack. say, a longevity hack. say, a longevity hack. >> I don't like cold plunging. I really >> I don't like cold plunging. I really >> I don't like cold plunging. I really battle with it because I like I'm a I battle with it because I like I'm a I battle with it because I like I'm a I like my comfort, but I do it because I like my comfort, but I do it because I like my comfort, but I do it because I know there are benefits and I'll get in know there are benefits and I'll get in know there are benefits and I'll get in and one of the key benefits for me is is and one of the key benefits for me is is and one of the key benefits for me is is dopamine. So, um I mean 250% dopamine. So, um I mean 250% dopamine. So, um I mean 250% uh above your normal dopamine level, uh above your normal dopamine level, uh above your normal dopamine level, that's what you get from a cold plunge. that's what you get from a cold plunge. that's what you get from a cold plunge. Now, dopamine is your reward molecule. Now, dopamine is your reward molecule. Now, dopamine is your reward molecule. It's that molecule that makes you feel It's that molecule that makes you feel It's that molecule that makes you feel good. You know, when you tick off good. You know, when you tick off good. You know, when you tick off something or you do something, you something or you do something, you something or you do something, you achieve something, that little bit of achieve something, that little bit of achieve something, that little bit of dopamine, you get that on mass with a dopamine, you get that on mass with a dopamine, you get that on mass with a cold plunge. So, I mean, bottom line, cold plunge. So, I mean, bottom line, cold plunge. So, I mean, bottom line, you you feel better, you think clearer, you you feel better, you think clearer, you you feel better, you think clearer, and you want to high-five strangers just and you want to high-five strangers just and you want to high-five strangers just after a cold plunge. I mean, that's dope after a cold plunge. I mean, that's dope after a cold plunge. I mean, that's dope for you. for you. for you. >> And Dr. M, while you're here, I think >> And Dr. M, while you're here, I think >> And Dr. M, while you're here, I think you're a perfect fact checker as well. you're a perfect fact checker as well. you're a perfect fact checker as well. So, why don't I I I you know, I'm a bit

05:00So, why don't I I I you know, I'm a bit So, why don't I I I you know, I'm a bit of an autodidact. I'm self-taught in of an autodidact. I'm self-taught in of an autodidact. I'm self-taught in this. So, I don't assume I know this. So, I don't assume I know this. So, I don't assume I know everything. And that's why that's why everything. And that's why that's why everything. And that's why that's why you're here to make sure that I don't you're here to make sure that I don't you're here to make sure that I don't say anything out of place. But let let say anything out of place. But let let say anything out of place. But let let me let me run through some of these me let me run through some of these me let me run through some of these things and and see if uh see if it makes things and and see if uh see if it makes things and and see if uh see if it makes sense because you know there's so many sense because you know there's so many sense because you know there's so many podcasts out there and everybody speaks podcasts out there and everybody speaks podcasts out there and everybody speaks a very scientific language confuse me no a very scientific language confuse me no a very scientific language confuse me no end. So I had to go and study what do end. So I had to go and study what do end. So I had to go and study what do these things mean? And you know you get these things mean? And you know you get these things mean? And you know you get in a cold plunge you get out you feel in a cold plunge you get out you feel in a cold plunge you get out you feel focused and you feel great but like why focused and you feel great but like why focused and you feel great but like why people want to know why? Because coal people want to know why? Because coal people want to know why? Because coal plunging has been around it's not the plunging has been around it's not the plunging has been around it's not the latest hack that arrived last week. I latest hack that arrived last week. I latest hack that arrived last week. I mean if you travel around Turkey or mean if you travel around Turkey or mean if you travel around Turkey or Greece or you know um Italy it's all the Greece or you know um Italy it's all the Greece or you know um Italy it's all the Roman baths are everywhere was immersed Roman baths are everywhere was immersed Roman baths are everywhere was immersed in their culture and they did you know in their culture and they did you know in their culture and they did you know sauna and they did heat rooms and they sauna and they did heat rooms and they sauna and they did heat rooms and they did cold you know so it's been like the did cold you know so it's been like the did cold you know so it's been like the ancient biohack for thousands of years ancient biohack for thousands of years ancient biohack for thousands of years and when you talk about cold plunging we and when you talk about cold plunging we and when you talk about cold plunging we have to talk about sauna but we do have have to talk about sauna but we do have have to talk about sauna but we do have a whole another episode on sauna but a whole another episode on sauna but a whole another episode on sauna but it's they're always best done together it's they're always best done together it's they're always best done together you know so so I think the first thing you know so so I think the first thing you know so so I think the first thing is you know when when you're going into

06:00is you know when when you're going into is you know when when you're going into the into the ice bath is just getting the into the ice bath is just getting the into the ice bath is just getting yourself ready. So, I usually have had a yourself ready. So, I usually have had a yourself ready. So, I usually have had a sauna before this. So, my body is hot sauna before this. So, my body is hot sauna before this. So, my body is hot and that has actually prepared me. I'm and that has actually prepared me. I'm and that has actually prepared me. I'm already out of my comfort zone because already out of my comfort zone because already out of my comfort zone because I've already experienced some type of I've already experienced some type of I've already experienced some type of discomfort and now it's time for cold discomfort and now it's time for cold discomfort and now it's time for cold plunge. One of the little I do a lot of plunge. One of the little I do a lot of plunge. One of the little I do a lot of tips and pro tips and hacks, whatever tips and pro tips and hacks, whatever tips and pro tips and hacks, whatever you want to call it. It's just you want to call it. It's just you want to call it. It's just information that you can use and if it information that you can use and if it information that you can use and if it doesn't work for you, don't do it. But doesn't work for you, don't do it. But doesn't work for you, don't do it. But what one of the ways to kind of lessen what one of the ways to kind of lessen what one of the ways to kind of lessen it is is splashing some cold water in it is is splashing some cold water in it is is splashing some cold water in your face quickly as well. So that is your face quickly as well. So that is your face quickly as well. So that is something called the mamian dive something called the mamian dive something called the mamian dive response. So it activates your vagus response. So it activates your vagus response. So it activates your vagus nerve, puts you into a parasympathetic nerve, puts you into a parasympathetic nerve, puts you into a parasympathetic state. It's a little bit, correct me if state. It's a little bit, correct me if state. It's a little bit, correct me if I'm wrong, but it's something to do with I'm wrong, but it's something to do with I'm wrong, but it's something to do with how whales dive and as the water is how whales dive and as the water is how whales dive and as the water is flushing over their face, they need to flushing over their face, they need to flushing over their face, they need to be calm to hold their breath longer. So be calm to hold their breath longer. So be calm to hold their breath longer. So it makes you calm. So if you do that it makes you calm. So if you do that it makes you calm. So if you do that first, you start off calm rather than first, you start off calm rather than first, you start off calm rather than being hyped. Then when you when you're being hyped. Then when you when you're being hyped. Then when you when you're jumping in, we're going to talk about jumping in, we're going to talk about jumping in, we're going to talk about ice spa thing like in an ice bar and ice spa thing like in an ice bar and ice spa thing like in an ice bar and then we're going to speak about all the then we're going to speak about all the then we're going to speak about all the free ways to do and the ways you can do free ways to do and the ways you can do free ways to do and the ways you can do it at home tonight or tomorrow morning.

07:00it at home tonight or tomorrow morning. it at home tonight or tomorrow morning. Uh whatever works for you. But as you Uh whatever works for you. But as you Uh whatever works for you. But as you then about to jump in when you're then about to jump in when you're then about to jump in when you're getting in, don't dip your toe in and getting in, don't dip your toe in and getting in, don't dip your toe in and don't feel it and then don't try and sit don't feel it and then don't try and sit don't feel it and then don't try and sit so like punch it in the face like get so like punch it in the face like get so like punch it in the face like get in, dive in, sit in, splash, you know, in, dive in, sit in, splash, you know, in, dive in, sit in, splash, you know, that's the best way to do it. Like take that's the best way to do it. Like take that's the best way to do it. Like take take your body by by surprise. Um, take your body by by surprise. Um, take your body by by surprise. Um, >> can I just do a little writer on that? >> can I just do a little writer on that? >> can I just do a little writer on that? So, so dive in dangerous and not because So, so dive in dangerous and not because So, so dive in dangerous and not because diving in but but but head first. Uh, diving in but but but head first. Uh, diving in but but but head first. Uh, there's a there's your Vegas sometimes there's a there's your Vegas sometimes there's a there's your Vegas sometimes bodies react. You get a hearttoppping bodies react. You get a hearttoppping bodies react. You get a hearttoppping moment. So, absolutely. So, I agree with moment. So, absolutely. So, I agree with moment. So, absolutely. So, I agree with you. Get in quickly but literally up to you. Get in quickly but literally up to you. Get in quickly but literally up to there, you know. Yeah. Yeah. Don't dive. there, you know. Yeah. Yeah. Don't dive. there, you know. Yeah. Yeah. Don't dive. >> Absolutely. Yep. No diving and ice pass. >> Absolutely. Yep. No diving and ice pass. >> Absolutely. Yep. No diving and ice pass. We can put a little sign, you know, next We can put a little sign, you know, next We can put a little sign, you know, next to it and then and then once you're in a to it and then and then once you're in a to it and then and then once you're in a few little tips is if you're getting few little tips is if you're getting few little tips is if you're getting used to it, you can keep your arms out. used to it, you can keep your arms out. used to it, you can keep your arms out. No one's going to take a photo of you No one's going to take a photo of you No one's going to take a photo of you and call you names. Just keep your arms and call you names. Just keep your arms and call you names. Just keep your arms out. It's it's an it's a way that you out. It's it's an it's a way that you out. It's it's an it's a way that you can actually just get over the pain. If can actually just get over the pain. If can actually just get over the pain. If your arms are in, it can get extremely your arms are in, it can get extremely your arms are in, it can get extremely painful very very quick. While you painful very very quick. While you

08:00painful very very quick. While you practicing, keep your arms out. practicing, keep your arms out. practicing, keep your arms out. >> I find that same initially when I >> I find that same initially when I >> I find that same initially when I started ice bars, I find my feet was the started ice bars, I find my feet was the started ice bars, I find my feet was the hardest thing to do. So whether it's to hardest thing to do. So whether it's to hardest thing to do. So whether it's to do with the bones or whatever and your I do with the bones or whatever and your I do with the bones or whatever and your I was just like feet out, hands out and it was just like feet out, hands out and it was just like feet out, hands out and it was an initial thing just to get over was an initial thing just to get over was an initial thing just to get over that initial shock of starting to ice that initial shock of starting to ice that initial shock of starting to ice bath and then your body gets used to bath and then your body gets used to bath and then your body gets used to that and eventually your feet goes in that and eventually your feet goes in that and eventually your feet goes in eventually your hand goes in eventually eventually your hand goes in eventually eventually your hand goes in eventually go a little bit deep in the ice bath. So go a little bit deep in the ice bath. So go a little bit deep in the ice bath. So the point is just to get in right. the point is just to get in right. the point is just to get in right. >> So we call eskeemic pain. So when you >> So we call eskeemic pain. So when you >> So we call eskeemic pain. So when you get into a cold your body just takes all get into a cold your body just takes all get into a cold your body just takes all the blood and it goes central. It's like the blood and it goes central. It's like the blood and it goes central. It's like we're just protecting you. So, you're we're just protecting you. So, you're we're just protecting you. So, you're losing blood flow in your hands and your losing blood flow in your hands and your losing blood flow in your hands and your feet, and that's what causes the pain feet, and that's what causes the pain feet, and that's what causes the pain cuz, you know, your body's going, "Yeah, cuz, you know, your body's going, "Yeah, cuz, you know, your body's going, "Yeah, there's no blood." It's like a mini there's no blood." It's like a mini there's no blood." It's like a mini little heart attack for your feet. little heart attack for your feet. little heart attack for your feet. You're factecking me already. I was You're factecking me already. I was You're factecking me already. I was going to get on to vaso constriction in going to get on to vaso constriction in going to get on to vaso constriction in just a little bit, but anyway, we are we just a little bit, but anyway, we are we just a little bit, but anyway, we are we are on track here. Um, so 100% right. A are on track here. Um, so 100% right. A are on track here. Um, so 100% right. A lot of people also take their toes out lot of people also take their toes out lot of people also take their toes out and that just takes that unnecessary and that just takes that unnecessary and that just takes that unnecessary pain off because what you want to do is pain off because what you want to do is pain off because what you want to do is just make sure that you get in and that just make sure that you get in and that just make sure that you get in and that you stay in. So, if there's a little you stay in. So, if there's a little you stay in. So, if there's a little like little hack, a little, you know,

09:00like little hack, a little, you know, like little hack, a little, you know, take your arms out, take your feet out, take your arms out, take your feet out, take your arms out, take your feet out, if that lets you stay in there for three if that lets you stay in there for three if that lets you stay in there for three minutes, do it. Do it until you're ready minutes, do it. Do it until you're ready minutes, do it. Do it until you're ready and then you can start dropping your and then you can start dropping your and then you can start dropping your hands and dropping your toes. Um, we're hands and dropping your toes. Um, we're hands and dropping your toes. Um, we're going to get on to the biology stuff, going to get on to the biology stuff, going to get on to the biology stuff, but one little other tip that I that but one little other tip that I that but one little other tip that I that I've learned and mainly sending a voice I've learned and mainly sending a voice I've learned and mainly sending a voice note to Fuff and to you is when I'm in note to Fuff and to you is when I'm in note to Fuff and to you is when I'm in there, I learned that if I send a if there, I learned that if I send a if there, I learned that if I send a if you're sitting there looking at a timer, you're sitting there looking at a timer, you're sitting there looking at a timer, it is like torture and it you feel every it is like torture and it you feel every it is like torture and it you feel every second. If you get onto your phone, second. If you get onto your phone, second. If you get onto your phone, don't drop it in and just send somebody don't drop it in and just send somebody don't drop it in and just send somebody a voice note. There's something about a voice note. There's something about a voice note. There's something about activating your brain and thinking of activating your brain and thinking of activating your brain and thinking of something else that just deactivates something else that just deactivates something else that just deactivates whatever's underwater. So sometimes I'll whatever's underwater. So sometimes I'll whatever's underwater. So sometimes I'll look and it's three minutes and I I look and it's three minutes and I I look and it's three minutes and I I don't know when you have time to listen don't know when you have time to listen don't know when you have time to listen to you do it like once a month you catch to you do it like once a month you catch to you do it like once a month you catch up on all of them, I'm pretty sure. But up on all of them, I'm pretty sure. But up on all of them, I'm pretty sure. But like if you do that, you look at it's like if you do that, you look at it's like if you do that, you look at it's like three minutes and you forget I'm in like three minutes and you forget I'm in like three minutes and you forget I'm in nice bath. Whereas if you're in there nice bath. Whereas if you're in there nice bath. Whereas if you're in there looking at a clock, it just tick tock. looking at a clock, it just tick tock. looking at a clock, it just tick tock. It just it goes painful. It just it goes painful. It just it goes painful. >> Well, that's magician tactics. It's >> Well, that's magician tactics. It's >> Well, that's magician tactics. It's diversion. So, you know, look at this diversion. So, you know, look at this diversion. So, you know, look at this where I'm, you know, doing something where I'm, you know, doing something where I'm, you know, doing something there.

10:00there. there. >> You also get the heavy breathing >> You also get the heavy breathing >> You also get the heavy breathing messages. I'm like, Sean's got a message messages. I'm like, Sean's got a message messages. I'm like, Sean's got a message and like this deep breathing, you know, and like this deep breathing, you know, and like this deep breathing, you know, tank or the normally. tank or the normally. tank or the normally. >> There's always something else happening >> There's always something else happening >> There's always something else happening with Sean. But yeah, the voice notes is with Sean. But yeah, the voice notes is with Sean. But yeah, the voice notes is definitely I also it's a great cheat definitely I also it's a great cheat definitely I also it's a great cheat code or a phone call or a great time. I code or a phone call or a great time. I code or a phone call or a great time. I mean, we always say don't scroll social mean, we always say don't scroll social mean, we always say don't scroll social media, but it's probably a good time to media, but it's probably a good time to media, but it's probably a good time to do it because you're just distracting do it because you're just distracting do it because you're just distracting your mind. So, I also use it. It's when your mind. So, I also use it. It's when your mind. So, I also use it. It's when detaching your brain is actually a detaching your brain is actually a detaching your brain is actually a positive. positive. positive. >> You were asking me earlier about what >> You were asking me earlier about what >> You were asking me earlier about what happens as you get in and and I mean happens as you get in and and I mean happens as you get in and and I mean we're talking three to five minutes is we're talking three to five minutes is we're talking three to five minutes is the ideal time in a bath. So if we're to the ideal time in a bath. So if we're to the ideal time in a bath. So if we're to try and break it down roughly first try and break it down roughly first try and break it down roughly first minute you get in panic. So cortisol minute you get in panic. So cortisol minute you get in panic. So cortisol spikes your body's going what? And spikes your body's going what? And spikes your body's going what? And you're just going crazy. So that first you're just going crazy. So that first you're just going crazy. So that first minute is just sympathetic system goes. minute is just sympathetic system goes. minute is just sympathetic system goes. Second minute um and I got to get this Second minute um and I got to get this Second minute um and I got to get this order right. your your cortisol, your order right. your your cortisol, your order right. your your cortisol, your sympathetic system starts to come under sympathetic system starts to come under sympathetic system starts to come under control. So now you you're starting to control. So now you you're starting to control. So now you you're starting to breathe and you're bringing that fight breathe and you're bringing that fight breathe and you're bringing that fight orflight thing down. So now no longer do orflight thing down. So now no longer do orflight thing down. So now no longer do I want to jump out and surrender. Now

11:00I want to jump out and surrender. Now I want to jump out and surrender. Now I'm like, okay, I'm getting to this. I I'm like, okay, I'm getting to this. I I'm like, okay, I'm getting to this. I think around your third minute, uh think around your third minute, uh think around your third minute, uh that's when dopamine starts having its that's when dopamine starts having its that's when dopamine starts having its effect. So effect. So effect. So >> dopamine, explain dopamine to me. >> dopamine, explain dopamine to me. >> dopamine, explain dopamine to me. >> So dopamine is your reward >> So dopamine is your reward >> So dopamine is your reward neurochemical, uh and your it's that neurochemical, uh and your it's that neurochemical, uh and your it's that feel-good hormone that your brain feel-good hormone that your brain feel-good hormone that your brain produces. Yeah. that when you do produces. Yeah. that when you do produces. Yeah. that when you do something, when you achieve something, something, when you achieve something, something, when you achieve something, when that bowler comes at you and just when that bowler comes at you and just when that bowler comes at you and just >> you know that that feeling you get >> you know that that feeling you get >> you know that that feeling you get >> when I see you walk through the front >> when I see you walk through the front >> when I see you walk through the front door and door and door and >> well I don't know about that you know >> well I don't know about that you know >> well I don't know about that you know let's go back to the you know so that's let's go back to the you know so that's let's go back to the you know so that's that's dope and and I think by the that's dope and and I think by the that's dope and and I think by the fourth minute you get this thermogenesis fourth minute you get this thermogenesis fourth minute you get this thermogenesis starts to kick in so your brown fat gets starts to kick in so your brown fat gets starts to kick in so your brown fat gets stimulated now your brown fat is fat stimulated now your brown fat is fat stimulated now your brown fat is fat that is like your body's internal heater that is like your body's internal heater that is like your body's internal heater so when you activate that that burns so when you activate that that burns so when you activate that that burns calories to raise your your temperature calories to raise your your temperature calories to raise your your temperature which is fantastic it also So cranks up which is fantastic it also So cranks up which is fantastic it also So cranks up your metabolic rate. So now suddenly your metabolic rate. So now suddenly your metabolic rate. So now suddenly you're operating more efficiently and you're operating more efficiently and you're operating more efficiently and there's got something to do with insulin there's got something to do with insulin there's got something to do with insulin sensitivity which is great too but that sensitivity which is great too but that sensitivity which is great too but that kicks in around minute 3 to four and kicks in around minute 3 to four and kicks in around minute 3 to four and then by the fifth minute I think that's then by the fifth minute I think that's then by the fifth minute I think that's when everything all just comes together

12:00when everything all just comes together when everything all just comes together the dopamine the and you're just like the dopamine the and you're just like the dopamine the and you're just like man I've got this man I've got this man I've got this >> you know feeling >> you know feeling >> you know feeling >> and yeah so those five and that's why >> and yeah so those five and that's why >> and yeah so those five and that's why those five minutes are key any longer those five minutes are key any longer those five minutes are key any longer and you're just wasting time and you're just wasting time and you're just wasting time >> the benefits the benefits drop off a >> the benefits the benefits drop off a >> the benefits the benefits drop off a cliff after like six minutes I believe cliff after like six minutes I believe cliff after like six minutes I believe >> which is great because I mean that's you >> which is great because I mean that's you >> which is great because I mean that's you know we don't have to sit there for know we don't have to sit there for know we don't have to sit there for hours. They're just like, hours. They're just like, hours. They're just like, >> and it used to be like that back in the >> and it used to be like that back in the >> and it used to be like that back in the day, wasn't it? Like, day, wasn't it? Like, day, wasn't it? Like, >> you got to tell 40 minutes on ice bar, >> you got to tell 40 minutes on ice bar, >> you got to tell 40 minutes on ice bar, 20 minutes on ice bar. You're like, "No, 20 minutes on ice bar. You're like, "No, 20 minutes on ice bar. You're like, "No, I don't want to do that." Well, I think I don't want to do that." Well, I think I don't want to do that." Well, I think this makes it the new science is better. this makes it the new science is better. this makes it the new science is better. It's all for everyone. It's all for everyone. It's all for everyone. >> Exactly. And the new science is saying >> Exactly. And the new science is saying >> Exactly. And the new science is saying minimum 3 minutes, which is why the minimum 3 minutes, which is why the minimum 3 minutes, which is why the first 30 seconds is when you don't want first 30 seconds is when you don't want first 30 seconds is when you don't want to get out because you're going to have to get out because you're going to have to get out because you're going to have all the pain and zero gain. So, they all all the pain and zero gain. So, they all all the pain and zero gain. So, they all start coming about two to three minutes. start coming about two to three minutes. start coming about two to three minutes. So, state minimum three minutes, state So, state minimum three minutes, state So, state minimum three minutes, state up to six. And that is at a temperature up to six. And that is at a temperature up to six. And that is at a temperature of about between 8 and 12, whatever you of about between 8 and 12, whatever you of about between 8 and 12, whatever you can um handle. And if you ever um we we can um handle. And if you ever um we we can um handle. And if you ever um we we you spoke about brown fat and I'm going you spoke about brown fat and I'm going you spoke about brown fat and I'm going to I'm going to get to that in just a to I'm going to get to that in just a to I'm going to get to that in just a little bit. But when you're actually

13:00little bit. But when you're actually little bit. But when you're actually also jumping in, it's your cat also jumping in, it's your cat also jumping in, it's your cat catakolamine surge, isn't it? Which is catakolamine surge, isn't it? Which is catakolamine surge, isn't it? Which is from your adrenal gland, which is from your adrenal gland, which is from your adrenal gland, which is releases adrenaline, also called releases adrenaline, also called releases adrenaline, also called epinephrine, epinephrine, epinephrine, >> all your stress hormones. >> all your stress hormones. >> all your stress hormones. >> All your stress hormones. And then >> All your stress hormones. And then >> All your stress hormones. And then noradrenaline or norepinephrine is noradrenaline or norepinephrine is noradrenaline or norepinephrine is another name for it, and dopamine. They another name for it, and dopamine. They another name for it, and dopamine. They all come from the adrenal gland. And the all come from the adrenal gland. And the all come from the adrenal gland. And the adrenaline, everybody knows about adrenaline, everybody knows about adrenaline, everybody knows about adrenaline. It's like it's your it's adrenaline. It's like it's your it's adrenaline. It's like it's your it's your fight or flight. It gives you like your fight or flight. It gives you like your fight or flight. It gives you like superhuman strength. It puts all the superhuman strength. It puts all the superhuman strength. It puts all the resources to the right place. And then resources to the right place. And then resources to the right place. And then your noradrenaline is similar to your noradrenaline is similar to your noradrenaline is similar to adrenaline such as bit more longer adrenaline such as bit more longer adrenaline such as bit more longer acting. Whereas the adrenaline drops, acting. Whereas the adrenaline drops, acting. Whereas the adrenaline drops, the noradrenaline can last a bit longer, the noradrenaline can last a bit longer, the noradrenaline can last a bit longer, helps regulate your mood and gives you helps regulate your mood and gives you helps regulate your mood and gives you your focus as well. So, it's almost your focus as well. So, it's almost your focus as well. So, it's almost impossible to leave a um ice bath in a impossible to leave a um ice bath in a impossible to leave a um ice bath in a bad mood after the dopamine kicks in and bad mood after the dopamine kicks in and bad mood after the dopamine kicks in and no adrenaline is in powering your body. no adrenaline is in powering your body. no adrenaline is in powering your body. So, I think it's just one of those So, I think it's just one of those So, I think it's just one of those things when you get out, you like you've things when you get out, you like you've things when you get out, you like you've done something hard and you are you are done something hard and you are you are done something hard and you are you are ready for whatever comes your way ready for whatever comes your way ready for whatever comes your way because you've just done something hard because you've just done something hard because you've just done something hard and then there's one major major thing. and then there's one major major thing. and then there's one major major thing. >> Just just before the major thing, can I >> Just just before the major thing, can I >> Just just before the major thing, can I quickly touch on that stress hormon

14:00quickly touch on that stress hormon quickly touch on that stress hormon because that's so important. A lot of because that's so important. A lot of because that's so important. A lot of people say to me, "But you keep saying people say to me, "But you keep saying people say to me, "But you keep saying we shouldn't stress because of the we shouldn't stress because of the we shouldn't stress because of the danger of stress hormones." So what danger of stress hormones." So what danger of stress hormones." So what you're doing with cold plunging is you're doing with cold plunging is you're doing with cold plunging is you're getting your cortisol and you're getting your cortisol and you're getting your cortisol and adrenaline, all the catacolamins you adrenaline, all the catacolamins you adrenaline, all the catacolamins you talked about, they spike, but they spike talked about, they spike, but they spike talked about, they spike, but they spike relatively quickly and they drop relatively quickly and they drop relatively quickly and they drop quickly, too. Except adrenaline that quickly, too. Except adrenaline that quickly, too. Except adrenaline that kind of has a taper off, but that's what kind of has a taper off, but that's what kind of has a taper off, but that's what you want. You want this stress and you want. You want this stress and you want. You want this stress and recovery. It's like your heart. Your recovery. It's like your heart. Your recovery. It's like your heart. Your heart beats doop doop. It doesn't kind heart beats doop doop. It doesn't kind heart beats doop doop. It doesn't kind of always stress. And that's the of always stress. And that's the of always stress. And that's the difference. This immediate stress and difference. This immediate stress and difference. This immediate stress and recovery is good for you. It's the recovery is good for you. It's the recovery is good for you. It's the long-term stress that just causes long-term stress that just causes long-term stress that just causes burnout, breakdown, all that sort of burnout, breakdown, all that sort of burnout, breakdown, all that sort of stuff. stuff. stuff. >> Continue stress. Yeah. It's like running >> Continue stress. Yeah. It's like running >> Continue stress. Yeah. It's like running your motor at 100% without giving it. your motor at 100% without giving it. your motor at 100% without giving it. It's the same. You can It's made for It's the same. You can It's made for It's the same. You can It's made for peaks. Same as our body. But then the peaks. Same as our body. But then the peaks. Same as our body. But then the big thing, big thing, big thing, >> yes, >> yes, >> yes, >> you shivering is your friend because >> you shivering is your friend because >> you shivering is your friend because when you get out, everybody that I used when you get out, everybody that I used when you get out, everybody that I used to see getting out, they run to the warm to see getting out, they run to the warm to see getting out, they run to the warm shower and as they turn that tap on to shower and as they turn that tap on to shower and as they turn that tap on to warm, they are turning off all the real warm, they are turning off all the real warm, they are turning off all the real good benefits that are kicking in.

15:00good benefits that are kicking in. good benefits that are kicking in. Because when you start to shiver, that's Because when you start to shiver, that's Because when you start to shiver, that's your brown fat, your brown atapose your brown fat, your brown atapose your brown fat, your brown atapose tissue. It's a metabolic fat. It is tissue. It's a metabolic fat. It is tissue. It's a metabolic fat. It is dense, dense and mitochondria, which is dense, dense and mitochondria, which is dense, dense and mitochondria, which is your energy. um uh parts of your cell. your energy. um uh parts of your cell. your energy. um uh parts of your cell. That's why it's brown. There's so much That's why it's brown. There's so much That's why it's brown. There's so much mitochondria in there, it changes the mitochondria in there, it changes the mitochondria in there, it changes the color. So, it's metabolically active. color. So, it's metabolically active. color. So, it's metabolically active. It's also called your body's furnace. It's also called your body's furnace. It's also called your body's furnace. So, it kicks in to go, "My temperature So, it kicks in to go, "My temperature So, it kicks in to go, "My temperature has dropped. I need to raise has dropped. I need to raise has dropped. I need to raise temperature." It starts to burn calories temperature." It starts to burn calories temperature." It starts to burn calories and and in some cases fat as well to get and and in some cases fat as well to get and and in some cases fat as well to get your temperature back so that you get your temperature back so that you get your temperature back so that you get back into homeostasis. back into homeostasis. back into homeostasis. So, shivering is your friend. You need So, shivering is your friend. You need So, shivering is your friend. You need to be first of all, you need to be to be first of all, you need to be to be first of all, you need to be shivering when you get out. And if you shivering when you get out. And if you shivering when you get out. And if you aren't shivering, drop the temp a little aren't shivering, drop the temp a little aren't shivering, drop the temp a little bit. Keep the same minutes or keep the bit. Keep the same minutes or keep the bit. Keep the same minutes or keep the temp and extend the minutes. Don't do temp and extend the minutes. Don't do temp and extend the minutes. Don't do both because you have like a multiplier both because you have like a multiplier both because you have like a multiplier effect. You're like twice as hard. Just effect. You're like twice as hard. Just effect. You're like twice as hard. Just do one because you when you come out, do one because you when you come out, do one because you when you come out, you want to shiver and you want to you want to shiver and you want to you want to shiver and you want to shiver for as long as possible because shiver for as long as possible because shiver for as long as possible because the as long as your brown fat is is the as long as your brown fat is is the as long as your brown fat is is active, you are literally burning up

16:00active, you are literally burning up active, you are literally burning up calories, raising your metabolic rate. calories, raising your metabolic rate. calories, raising your metabolic rate. And that is where the good thing is they And that is where the good thing is they And that is where the good thing is they get turned off straight away as you have get turned off straight away as you have get turned off straight away as you have the warm shower. put on warm clothes, the warm shower. put on warm clothes, the warm shower. put on warm clothes, walk around a little bit. Shivering is walk around a little bit. Shivering is walk around a little bit. Shivering is your friend. You're gonna hear me say your friend. You're gonna hear me say your friend. You're gonna hear me say that a lot, but it really is true. And that a lot, but it really is true. And that a lot, but it really is true. And um and I and I think, you know, Dr. M, I um and I and I think, you know, Dr. M, I um and I and I think, you know, Dr. M, I don't know if there's anything else don't know if there's anything else don't know if there's anything else we've missed in the bi biological stuff. we've missed in the bi biological stuff. we've missed in the bi biological stuff. >> We'll get into a moment. I'm just >> We'll get into a moment. I'm just >> We'll get into a moment. I'm just curious. I mean, you've got a ice bath curious. I mean, you've got a ice bath curious. I mean, you've got a ice bath at home. How does your wife handle that at home. How does your wife handle that at home. How does your wife handle that the cold? the cold? the cold? >> Yeah. So, interestingly, when I first >> Yeah. So, interestingly, when I first >> Yeah. So, interestingly, when I first got it, she was like, I'm never got it, she was like, I'm never got it, she was like, I'm never >> getting into that thing cuz she doesn't >> getting into that thing cuz she doesn't >> getting into that thing cuz she doesn't like cold water. And I think over a like cold water. And I think over a like cold water. And I think over a period of time of seeing me get into it period of time of seeing me get into it period of time of seeing me get into it um and seeing how I'm always happy and um and seeing how I'm always happy and um and seeing how I'm always happy and she's not necessarily the same. She was she's not necessarily the same. She was she's not necessarily the same. She was like um maybe at some stage I will try like um maybe at some stage I will try like um maybe at some stage I will try it. So it took a bit of a while for her it. So it took a bit of a while for her it. So it took a bit of a while for her to get it. Um but now here today we to get it. Um but now here today we to get it. Um but now here today we sitting and we probably as a couple sitting and we probably as a couple sitting and we probably as a couple would do four to six ice bar sessions a would do four to six ice bar sessions a would do four to six ice bar sessions a week. Not together in the same time but

17:00week. Not together in the same time but week. Not together in the same time but >> we've not that romantic. >> we've not that romantic. >> we've not that romantic. >> Yeah, it's romantic but not romantic. >> Yeah, it's romantic but not romantic. >> Yeah, it's romantic but not romantic. Um, so we do. She loves it. Um, there's Um, so we do. She loves it. Um, there's Um, so we do. She loves it. Um, there's certain times of the month that she certain times of the month that she certain times of the month that she doesn't love it love it. Um, so maybe doesn't love it love it. Um, so maybe doesn't love it love it. Um, so maybe that's a question for you. Why why does that's a question for you. Why why does that's a question for you. Why why does it work like that with females? For us, it work like that with females? For us, it work like that with females? For us, obviously as guys, there's always and obviously as guys, there's always and obviously as guys, there's always and ever is great. Like there's no day that ever is great. Like there's no day that ever is great. Like there's no day that it's not good for ice broth because we it's not good for ice broth because we it's not good for ice broth because we just always feel better, right? But I've just always feel better, right? But I've just always feel better, right? But I've noticed with her, she's like, "No, I'm a noticed with her, she's like, "No, I'm a noticed with her, she's like, "No, I'm a bit s like crampy today. I'm not going bit s like crampy today. I'm not going bit s like crampy today. I'm not going to do it." to do it." to do it." >> Yeah, that's interesting. So in a >> Yeah, that's interesting. So in a >> Yeah, that's interesting. So in a woman's lutal phase, so just after she's woman's lutal phase, so just after she's woman's lutal phase, so just after she's ovulated, kind of day 10 to 14 of her ovulated, kind of day 10 to 14 of her ovulated, kind of day 10 to 14 of her cycle, uh there's an increase in core cycle, uh there's an increase in core cycle, uh there's an increase in core body temperature and it's during that body temperature and it's during that body temperature and it's during that phase that cold plunging could feel phase that cold plunging could feel phase that cold plunging could feel particularly brutal. particularly brutal. particularly brutal. >> Uh you know, and it just makes it more >> Uh you know, and it just makes it more >> Uh you know, and it just makes it more uncomfortable. And if you combine that uncomfortable. And if you combine that uncomfortable. And if you combine that with a lot of women have a different with a lot of women have a different with a lot of women have a different sort of brown fat, white fat ratio might sort of brown fat, white fat ratio might sort of brown fat, white fat ratio might make them even more susceptible to cold. make them even more susceptible to cold. make them even more susceptible to cold. So in those instances, I mean our So in those instances, I mean our So in those instances, I mean our recommendation, my recommendation is recommendation, my recommendation is recommendation, my recommendation is don't stop the the um the practice. So

18:00don't stop the the um the practice. So don't stop the the um the practice. So consistency wins. Just consistency wins. Just consistency wins. Just >> warm up the temperature slightly and >> warm up the temperature slightly and >> warm up the temperature slightly and shorten the duration. shorten the duration. shorten the duration. >> So just adapt, but keep the practice >> So just adapt, but keep the practice >> So just adapt, but keep the practice because again it's it's the consistency because again it's it's the consistency because again it's it's the consistency that really is the the you know that that really is the the you know that that really is the the you know that gives you all the benefits as opposed to gives you all the benefits as opposed to gives you all the benefits as opposed to the once. the once. the once. >> And you're going to hear that a lot on >> And you're going to hear that a lot on >> And you're going to hear that a lot on this podcast because consistency really this podcast because consistency really this podcast because consistency really is key. Yeah, we're talking about all is key. Yeah, we're talking about all is key. Yeah, we're talking about all these small changes, but it's doing them these small changes, but it's doing them these small changes, but it's doing them every day over and over and eventually every day over and over and eventually every day over and over and eventually adding them up, the ones that work for adding them up, the ones that work for adding them up, the ones that work for you. So, we're definitely going to speak you. So, we're definitely going to speak you. So, we're definitely going to speak about them more about them more about them more >> around training. Um, you know, there's a >> around training. Um, you know, there's a >> around training. Um, you know, there's a lot of new science that's come out. Um, lot of new science that's come out. Um, lot of new science that's come out. Um, when you do a strength session, like do when you do a strength session, like do when you do a strength session, like do your ice bath late in the day. Whereas your ice bath late in the day. Whereas your ice bath late in the day. Whereas our whole lives basically we've been our whole lives basically we've been our whole lives basically we've been told that it's a recovery tool. you do told that it's a recovery tool. you do told that it's a recovery tool. you do the ice bath after a workout and it's it the ice bath after a workout and it's it the ice bath after a workout and it's it hasn't felt like it hasn't worked, you hasn't felt like it hasn't worked, you hasn't felt like it hasn't worked, you know, but now it's like you can only do know, but now it's like you can only do know, but now it's like you can only do an ice bath after an endurance or sport an ice bath after an endurance or sport an ice bath after an endurance or sport or a cardio session, but when it comes

19:00or a cardio session, but when it comes or a cardio session, but when it comes to uh building or strength sessions, to uh building or strength sessions, to uh building or strength sessions, it's better to do it later in the it's better to do it later in the it's better to do it later in the afternoon afternoon afternoon >> like what he said. I mean, exactly. If >> like what he said. I mean, exactly. If >> like what he said. I mean, exactly. If you want the science behind that you want the science behind that you want the science behind that you have a the mtor system or mtor you have a the mtor system or mtor you have a the mtor system or mtor pathway that gets triggered and that's pathway that gets triggered and that's pathway that gets triggered and that's what triggers muscle growth. If you are what triggers muscle growth. If you are what triggers muscle growth. If you are doing a cold plunge, it blunts that mTor doing a cold plunge, it blunts that mTor doing a cold plunge, it blunts that mTor pathway. So in other words, cold pathway. So in other words, cold pathway. So in other words, cold plunging is great for recovery, reduces plunging is great for recovery, reduces plunging is great for recovery, reduces inflammation, reduces doms and soreness. inflammation, reduces doms and soreness. inflammation, reduces doms and soreness. So after a match, absolutely. But if So after a match, absolutely. But if So after a match, absolutely. But if you're trying to build muscle, if you're you're trying to build muscle, if you're you're trying to build muscle, if you're trying to hypertrify, cold plunges are trying to hypertrify, cold plunges are trying to hypertrify, cold plunges are the worst thing to do straight after the worst thing to do straight after the worst thing to do straight after training. Okay? training. Okay? training. Okay? >> So, you're going to blunt your gains. >> So, you're going to blunt your gains. >> So, you're going to blunt your gains. >> It's interesting that that's never I >> It's interesting that that's never I >> It's interesting that that's never I mean, unless it's like me at school, I mean, unless it's like me at school, I mean, unless it's like me at school, I didn't listen much, but it's not didn't listen much, but it's not didn't listen much, but it's not something that I picked up in my years something that I picked up in my years something that I picked up in my years of playing sport like guys don't do of playing sport like guys don't do of playing sport like guys don't do this. And it seems like it's such an this. And it seems like it's such an this. And it seems like it's such an obvious thing because it's always been obvious thing because it's always been obvious thing because it's always been the case, right? the biology or the the case, right? the biology or the the case, right? the biology or the science says like you saying you shunt science says like you saying you shunt science says like you saying you shunt your your your >> but you just said it a couple of times

20:00>> but you just said it a couple of times >> but you just said it a couple of times now new science or the latest science now new science or the latest science now new science or the latest science and we need to accept that that we know and we need to accept that that we know and we need to accept that that we know today more than we knew yesterday and today more than we knew yesterday and today more than we knew yesterday and it's just and so it's not that we were it's just and so it's not that we were it's just and so it's not that we were wrong that's that we know better wrong that's that we know better wrong that's that we know better >> and you know I mean I read that report >> and you know I mean I read that report >> and you know I mean I read that report and it does say somewhere that it blunts and it does say somewhere that it blunts and it does say somewhere that it blunts your hypertrophy if you if it's if your hypertrophy if you if it's if your hypertrophy if you if it's if you're chronically doing it which means you're chronically doing it which means you're chronically doing it which means you're consistently and doing it every you're consistently and doing it every you're consistently and doing it every single time so if you've done it once in single time so if you've done it once in single time so if you've done it once in a week it's it's not going to be like oh a week it's it's not going to be like oh a week it's it's not going to be like oh I'm going to lose all my muscle or that I'm going to lose all my muscle or that I'm going to lose all my muscle or that was all useless. It was just if you're was all useless. It was just if you're was all useless. It was just if you're going to do a good practice, make sure going to do a good practice, make sure going to do a good practice, make sure it's not a consistent part. But if like it's not a consistent part. But if like it's not a consistent part. But if like once or twice a week and you've done once or twice a week and you've done once or twice a week and you've done strength training, I think it's fine. strength training, I think it's fine. strength training, I think it's fine. For me the benefit in my mood and that For me the benefit in my mood and that For me the benefit in my mood and that you could nor neuro home you could nor neuro home you could nor neuro home >> hormesis >> hormesis >> hormesis >> nor what you say tongue t and that's >> nor what you say tongue t and that's >> nor what you say tongue t and that's like regulating the mood for me and it's like regulating the mood for me and it's like regulating the mood for me and it's probably like the undiagnosed ADHD brain probably like the undiagnosed ADHD brain probably like the undiagnosed ADHD brain that that I have which is that that just that that I have which is that that just that that I have which is that that just helps me get through the rest of the helps me get through the rest of the helps me get through the rest of the day. So for me I I would still do it day. So for me I I would still do it day. So for me I I would still do it like I I'm personally I'm not going to

21:00like I I'm personally I'm not going to like I I'm personally I'm not going to go oh I lifted I did bench press today go oh I lifted I did bench press today go oh I lifted I did bench press today I'm not going to do cold plunge. But if I'm not going to do cold plunge. But if I'm not going to do cold plunge. But if you're looking for the ideal you're looking for the ideal you're looking for the ideal science-based thing, I completely agree, science-based thing, I completely agree, science-based thing, I completely agree, avoid it, especially if you're trying to avoid it, especially if you're trying to avoid it, especially if you're trying to do a competition or something. But I do a competition or something. But I do a competition or something. But I think that a lot of these things, you think that a lot of these things, you think that a lot of these things, you put them together and do what works for put them together and do what works for put them together and do what works for you. So, personally, I wouldn't skip it you. So, personally, I wouldn't skip it you. So, personally, I wouldn't skip it just because of because of a scientific just because of because of a scientific just because of because of a scientific report that says that, but that's my report that says that, but that's my report that says that, but that's my opinion. opinion. opinion. >> And it doesn't have to be an ice bath, >> And it doesn't have to be an ice bath, >> And it doesn't have to be an ice bath, right? Like I mean, the obvious thing is right? Like I mean, the obvious thing is right? Like I mean, the obvious thing is you get your own ice bath. That's the you get your own ice bath. That's the you get your own ice bath. That's the best thing. But what other ways can you best thing. But what other ways can you best thing. But what other ways can you like a normal person who doesn't have an like a normal person who doesn't have an like a normal person who doesn't have an ice bath? I mean, it comes up a lot, you ice bath? I mean, it comes up a lot, you ice bath? I mean, it comes up a lot, you know, because know, because know, because >> So, I just want to double click on that. >> So, I just want to double click on that. >> So, I just want to double click on that. So, you said like a normal person who So, you said like a normal person who So, you said like a normal person who doesn't have an ice bath, which means doesn't have an ice bath, which means doesn't have an ice bath, which means you're not normal. You're not you're not normal. You're not you're not normal. You're not extraordinary. extraordinary. extraordinary. >> No, there's nothing normal. >> No, there's nothing normal. >> No, there's nothing normal. >> No, I'm sorry. >> No, I'm sorry. >> No, I'm sorry. >> It was a dam or a cold pool. Like, >> It was a dam or a cold pool. Like, >> It was a dam or a cold pool. Like, remember I don't have a cold. remember I don't have a cold. remember I don't have a cold. >> Back in the day, cold like pools are >> Back in the day, cold like pools are >> Back in the day, cold like pools are cold, right? cold, right? cold, right? >> Freezing. >> Freezing. >> Freezing. >> Now, it's like my kids are like, "No, >> Now, it's like my kids are like, "No, >> Now, it's like my kids are like, "No, the pool's too cold." Like, where's the pool's too cold." Like, where's the pool's too cold." Like, where's >> Go the pool. Absolutely. Well, I mean, >> Go the pool. Absolutely. Well, I mean, >> Go the pool. Absolutely. Well, I mean, you know, we we we based out of Cape

22:00you know, we we we based out of Cape you know, we we we based out of Cape Town and the water around the coastline Town and the water around the coastline Town and the water around the coastline is cold. That's why you see a lot of is cold. That's why you see a lot of is cold. That's why you see a lot of people swimming in the morning. That people swimming in the morning. That people swimming in the morning. That ranges from anywhere from 12° to 14 to ranges from anywhere from 12° to 14 to ranges from anywhere from 12° to 14 to 15°. So, it's slightly out of like the 15°. So, it's slightly out of like the 15°. So, it's slightly out of like the scientific range, but but if you if scientific range, but but if you if scientific range, but but if you if you're swimming in the ocean, you're you're swimming in the ocean, you're you're swimming in the ocean, you're getting enough of all of these getting enough of all of these getting enough of all of these chemicals, especially if you end up chemicals, especially if you end up chemicals, especially if you end up staying in there longer. So, absolutely staying in there longer. So, absolutely staying in there longer. So, absolutely keep doing that. I think it's a great keep doing that. I think it's a great keep doing that. I think it's a great social thing. It's a community thing. social thing. It's a community thing. social thing. It's a community thing. There's only one person fits in an ice There's only one person fits in an ice There's only one person fits in an ice bath. It's actually get quite lonely if bath. It's actually get quite lonely if bath. It's actually get quite lonely if you're just doing it on your own. So you're just doing it on your own. So you're just doing it on your own. So much nicer to be outside, especially in much nicer to be outside, especially in much nicer to be outside, especially in the sea. You grounding, you being on the the sea. You grounding, you being on the the sea. You grounding, you being on the water, you speaking with your friends, water, you speaking with your friends, water, you speaking with your friends, and then you're having a an amazing and then you're having a an amazing and then you're having a an amazing coffee or something afterward. So, coffee or something afterward. So, coffee or something afterward. So, highly, highly recommended. Now, if you highly, highly recommended. Now, if you highly, highly recommended. Now, if you can't do that every day, uh just in your can't do that every day, uh just in your can't do that every day, uh just in your house, cold shower, cold shower, house, cold shower, cold shower, house, cold shower, cold shower, especially if you've had a hot shower. especially if you've had a hot shower. especially if you've had a hot shower. So, the the easy way to do it is when So, the the easy way to do it is when So, the the easy way to do it is when you are showering, have your normal hot you are showering, have your normal hot you are showering, have your normal hot shower. Let's say you have the soap on shower. Let's say you have the soap on shower. Let's say you have the soap on at the end. Turn it on, stand back, let at the end. Turn it on, stand back, let at the end. Turn it on, stand back, let it let it get cold for about 30 seconds, it let it get cold for about 30 seconds, it let it get cold for about 30 seconds, let all the hot water go, and then just let all the hot water go, and then just

23:00let all the hot water go, and then just get in there. And then you basically get in there. And then you basically get in there. And then you basically have to the word fuss bait. You have to the word fuss bait. You have to the word fuss bait. You literally just have to grin and bear it literally just have to grin and bear it literally just have to grin and bear it because it's going to be it's going to because it's going to be it's going to because it's going to be it's going to be rough. Start with 30 seconds. Make be rough. Start with 30 seconds. Make be rough. Start with 30 seconds. Make sure it's on on your head going down sure it's on on your head going down sure it's on on your head going down your neck and your shoulders. Try and your neck and your shoulders. Try and your neck and your shoulders. Try and get the front and the back. That's get the front and the back. That's get the front and the back. That's that's not so easy if you have a small that's not so easy if you have a small that's not so easy if you have a small shower head. But just make sure that you shower head. But just make sure that you shower head. But just make sure that you are going into discomfort. You know, try are going into discomfort. You know, try are going into discomfort. You know, try 30 seconds to start, then move it to a 30 seconds to start, then move it to a 30 seconds to start, then move it to a minute, then move it to 2 minutes. And minute, then move it to 2 minutes. And minute, then move it to 2 minutes. And if you can do 3 minutes standing in a if you can do 3 minutes standing in a if you can do 3 minutes standing in a cold shower, you're getting nearly all cold shower, you're getting nearly all cold shower, you're getting nearly all of those biochemical uh reactions and of those biochemical uh reactions and of those biochemical uh reactions and injections that we spoke about earlier. injections that we spoke about earlier. injections that we spoke about earlier. >> And here's one of the other really great >> And here's one of the other really great >> And here's one of the other really great benefits of cold plunging is it's like benefits of cold plunging is it's like benefits of cold plunging is it's like fitness training to deal with stress. So fitness training to deal with stress. So fitness training to deal with stress. So 30 seconds I get into that cold shower 30 seconds I get into that cold shower 30 seconds I get into that cold shower and this is really hard because none of and this is really hard because none of and this is really hard because none of us have an excuse. You know most of us us have an excuse. You know most of us us have an excuse. You know most of us would have a cold shower. You get in and would have a cold shower. You get in and would have a cold shower. You get in and your body panics going, "What are you your body panics going, "What are you your body panics going, "What are you doing?" And cortisol goes and you get doing?" And cortisol goes and you get doing?" And cortisol goes and you get this whole um you know fight orflight this whole um you know fight orflight this whole um you know fight orflight reaction and then you control that with reaction and then you control that with reaction and then you control that with just some breathing, some nasal just some breathing, some nasal just some breathing, some nasal breathing deep in through the nose and

24:00breathing deep in through the nose and breathing deep in through the nose and then and you just manage that stress. then and you just manage that stress. then and you just manage that stress. Um, and it teaches your body, it trains Um, and it teaches your body, it trains Um, and it teaches your body, it trains your body to deal with stress. So that your body to deal with stress. So that your body to deal with stress. So that when you hit stress later on in the day, when you hit stress later on in the day, when you hit stress later on in the day, that meeting, that client, you know, the that meeting, that client, you know, the that meeting, that client, you know, the customer complaint, whatever it suddenly customer complaint, whatever it suddenly customer complaint, whatever it suddenly that sort of stress, you deal with a that sort of stress, you deal with a that sort of stress, you deal with a whole lot better than you used to whole lot better than you used to whole lot better than you used to because you're used to dealing with it because you're used to dealing with it because you're used to dealing with it your body. So it's it's fitness for your body. So it's it's fitness for your body. So it's it's fitness for stress resilience and and that is a key stress resilience and and that is a key stress resilience and and that is a key benefit. It really is. That goes way benefit. It really is. That goes way benefit. It really is. That goes way beyond just physical benefits of cold beyond just physical benefits of cold beyond just physical benefits of cold >> resilience training. And it's that that >> resilience training. And it's that that >> resilience training. And it's that that nasal breathing, especially exhaling, nasal breathing, especially exhaling, nasal breathing, especially exhaling, they call it the the breathing steering they call it the the breathing steering they call it the the breathing steering wheel when you're in the cold plunge, wheel when you're in the cold plunge, wheel when you're in the cold plunge, literally lowers all the stress and literally lowers all the stress and literally lowers all the stress and you're going into that parasympathetic you're going into that parasympathetic you're going into that parasympathetic state. And then if you if you do that state. And then if you if you do that state. And then if you if you do that long enough when you're in that meeting long enough when you're in that meeting long enough when you're in that meeting and that thing happens that's going to and that thing happens that's going to and that thing happens that's going to stress you out, you won't even probably stress you out, you won't even probably stress you out, you won't even probably know it, but the next minute you'll be know it, but the next minute you'll be know it, but the next minute you'll be exhaling through your nose. Even just as exhaling through your nose. Even just as exhaling through your nose. Even just as I did it there, my whole body just went I did it there, my whole body just went I did it there, my whole body just went into a into a calmer state. And then into a into a calmer state. And then into a into a calmer state. And then your mind focuses because remember all

25:00your mind focuses because remember all your mind focuses because remember all those things that are happening when you those things that are happening when you those things that are happening when you go in a cold plunge is the same as if go in a cold plunge is the same as if go in a cold plunge is the same as if you've fallen in a frozen lake. So your you've fallen in a frozen lake. So your you've fallen in a frozen lake. So your body goes, I'm in trouble. Send all the body goes, I'm in trouble. Send all the body goes, I'm in trouble. Send all the resources to the brain so that I can resources to the brain so that I can resources to the brain so that I can figure this out. Then it sends it to the figure this out. Then it sends it to the figure this out. Then it sends it to the heart so you have the energy and the heart so you have the energy and the heart so you have the energy and the blood pumping through your veins. Then blood pumping through your veins. Then blood pumping through your veins. Then it sends the third wave to your lungs so it sends the third wave to your lungs so it sends the third wave to your lungs so that you can breathe. All of those that you can breathe. All of those that you can breathe. All of those things oxygenate. It just brings up your things oxygenate. It just brings up your things oxygenate. It just brings up your mind into this beautiful focus and mind into this beautiful focus and mind into this beautiful focus and clarity. So, let's carry on telling clarity. So, let's carry on telling clarity. So, let's carry on telling everybody how to get it for free because everybody how to get it for free because everybody how to get it for free because nobody wants we don't have to sell nobody wants we don't have to sell nobody wants we don't have to sell expensive ice bars every day. There's expensive ice bars every day. There's expensive ice bars every day. There's free options here. And the second one is free options here. And the second one is free options here. And the second one is that mamleian dive response which I that mamleian dive response which I that mamleian dive response which I spoke about earlier. It's just getting a spoke about earlier. It's just getting a spoke about earlier. It's just getting a bowl of water, putting some ice in it, bowl of water, putting some ice in it, bowl of water, putting some ice in it, just putting some ice cubes in it, just putting some ice cubes in it, just putting some ice cubes in it, letting that temperature drop. Stand by letting that temperature drop. Stand by letting that temperature drop. Stand by your basin while you while you're doing your basin while you while you're doing your basin while you while you're doing your toiletries and you put your face your toiletries and you put your face your toiletries and you put your face in, hold your breath for about 30 in, hold your breath for about 30 in, hold your breath for about 30 seconds. Try and do that two or three seconds. Try and do that two or three seconds. Try and do that two or three times. And what that's doing is is that times. And what that's doing is is that times. And what that's doing is is that cold water, that dive response. So, it's cold water, that dive response. So, it's cold water, that dive response. So, it's activating the vagus nerve and lower and activating the vagus nerve and lower and activating the vagus nerve and lower and putting you into a parasympathetic

26:00putting you into a parasympathetic putting you into a parasympathetic state, just chilling you out. But it state, just chilling you out. But it state, just chilling you out. But it doesn't just chill you out and you you doesn't just chill you out and you you doesn't just chill you out and you you your brain's not working like you're on your brain's not working like you're on your brain's not working like you're on like on a holiday. It it focuses your like on a holiday. It it focuses your like on a holiday. It it focuses your mind. So, it calms you down and focuses, mind. So, it calms you down and focuses, mind. So, it calms you down and focuses, which is amazing. So, that's thing which is amazing. So, that's thing which is amazing. So, that's thing something that you can do. Vaso something that you can do. Vaso something that you can do. Vaso constriction and vasoddilation. So I constriction and vasoddilation. So I constriction and vasoddilation. So I know those are big words but if you just know those are big words but if you just know those are big words but if you just imagine all the veins and arteries in imagine all the veins and arteries in imagine all the veins and arteries in your in your body is like a host pipe your in your body is like a host pipe your in your body is like a host pipe and then vasil dilation is is is them and then vasil dilation is is is them and then vasil dilation is is is them opening and vasal constriction is them opening and vasal constriction is them opening and vasal constriction is them closing. So when you're getting into an closing. So when you're getting into an closing. So when you're getting into an ice into an ice bath you are ice into an ice bath you are ice into an ice bath you are constricting the blood flow and it's constricting the blood flow and it's constricting the blood flow and it's taken the blood flow away from the skin taken the blood flow away from the skin taken the blood flow away from the skin because as the blood gets to the skin because as the blood gets to the skin because as the blood gets to the skin heat escapes. So by closing your host heat escapes. So by closing your host heat escapes. So by closing your host pipe of your of your of your veins, pipe of your of your of your veins, pipe of your of your of your veins, you're stopping the heat going to your you're stopping the heat going to your you're stopping the heat going to your skin and escaping. It's a protection skin and escaping. It's a protection skin and escaping. It's a protection mode. It's keeping it in the core. And mode. It's keeping it in the core. And mode. It's keeping it in the core. And we'll speak about the sauna vasod we'll speak about the sauna vasod we'll speak about the sauna vasod dilation where it's trying to get the dilation where it's trying to get the dilation where it's trying to get the heat out your body because your core is heat out your body because your core is heat out your body because your core is up. That's when your your your veins up. That's when your your your veins up. That's when your your your veins expand. So when you are doing the

27:00expand. So when you are doing the expand. So when you are doing the contrast between vasal dilation from a contrast between vasal dilation from a contrast between vasal dilation from a sauna and vasal constriction when it's sauna and vasal constriction when it's sauna and vasal constriction when it's when it's shortened when it when it gets when it's shortened when it when it gets when it's shortened when it when it gets smaller from ice you are literally smaller from ice you are literally smaller from ice you are literally exercising your blood work all your all exercising your blood work all your all exercising your blood work all your all your veins all your arteries are going your veins all your arteries are going your veins all your arteries are going in and out and it is improving its elast in and out and it is improving its elast in and out and it is improving its elast elasticity which is why it's leads to elasticity which is why it's leads to elasticity which is why it's leads to lower blood pressure and lower heart uh lower blood pressure and lower heart uh lower blood pressure and lower heart uh cardiac cardiovascular risk. So, it's an cardiac cardiovascular risk. So, it's an cardiac cardiovascular risk. So, it's an amazing uh thing that happens and we we amazing uh thing that happens and we we amazing uh thing that happens and we we definitely promote, you know, the the definitely promote, you know, the the definitely promote, you know, the the contrast, the heat and then the cold. contrast, the heat and then the cold. contrast, the heat and then the cold. >> That's honestly that feeling is one of >> That's honestly that feeling is one of >> That's honestly that feeling is one of my favorite feelings. And I've done ice my favorite feelings. And I've done ice my favorite feelings. And I've done ice bars probably last two years regular bars probably last two years regular bars probably last two years regular lot, but I've recently added sauna to lot, but I've recently added sauna to lot, but I've recently added sauna to that as well. And going straight from that as well. And going straight from that as well. And going straight from the sauna to the ice bath, it gives me the sauna to the ice bath, it gives me the sauna to the ice bath, it gives me this funny tingish feeling that runs this funny tingish feeling that runs this funny tingish feeling that runs through my body. I don't know what's through my body. I don't know what's through my body. I don't know what's happening there, but it it feels happening there, but it it feels happening there, but it it feels addicting like I just want more of it. addicting like I just want more of it. addicting like I just want more of it. >> It's activating your nervous system. >> It's activating your nervous system. >> It's activating your nervous system. Just everything firing up because you've Just everything firing up because you've Just everything firing up because you've gone from everything hot to everything

28:00gone from everything hot to everything gone from everything hot to everything cold. You're putting your body under cold. You're putting your body under cold. You're putting your body under stress and then it it activates and all stress and then it it activates and all stress and then it it activates and all these all these extra senses and these all these extra senses and these all these extra senses and energies gets released energies gets released energies gets released >> almost like you get a like a cold breath >> almost like you get a like a cold breath >> almost like you get a like a cold breath that comes out of your I don't know how that comes out of your I don't know how that comes out of your I don't know how to explain. It's like when you breathe to explain. It's like when you breathe to explain. It's like when you breathe that it's like you know when it's cold that it's like you know when it's cold that it's like you know when it's cold in the winter and you get it's that in the winter and you get it's that in the winter and you get it's that white that comes out of your breath. I white that comes out of your breath. I white that comes out of your breath. I get that feeling like there's ice in my get that feeling like there's ice in my get that feeling like there's ice in my veins. veins. veins. >> We probably have somebody in screaming >> We probably have somebody in screaming >> We probably have somebody in screaming in the audience now. Please just tell us in the audience now. Please just tell us in the audience now. Please just tell us how we can another way we can do this how we can another way we can do this how we can another way we can do this for free. So, the other way that I that for free. So, the other way that I that for free. So, the other way that I that I found is is a good way to do it is I found is is a good way to do it is I found is is a good way to do it is fill your bathtub. Hopefully, if you if fill your bathtub. Hopefully, if you if fill your bathtub. Hopefully, if you if you don't have a bathtub, um this this you don't have a bathtub, um this this you don't have a bathtub, um this this obviously won't work. So, fill it up obviously won't work. So, fill it up obviously won't work. So, fill it up with normal water and then just go and with normal water and then just go and with normal water and then just go and buy those five liter um water bottles buy those five liter um water bottles buy those five liter um water bottles from any of the the shopping markets. from any of the the shopping markets. from any of the the shopping markets. Get three of them, put them in your deep Get three of them, put them in your deep Get three of them, put them in your deep freeze, freeze them overnight, put them freeze, freeze them overnight, put them freeze, freeze them overnight, put them in the put them in your bath and leave in the put them in your bath and leave in the put them in your bath and leave them for 20 to 30 minutes. That should them for 20 to 30 minutes. That should them for 20 to 30 minutes. That should drop the temperature to between 10 and drop the temperature to between 10 and drop the temperature to between 10 and 12. And then you literally have a free 12. And then you literally have a free 12. And then you literally have a free ice bath. You can get in there. It will ice bath. You can get in there. It will ice bath. You can get in there. It will last a few hours. The family can rotate

29:00last a few hours. The family can rotate last a few hours. The family can rotate if you want. Then take them out when you if you want. Then take them out when you if you want. Then take them out when you finish. This is where I got in trouble. finish. This is where I got in trouble. finish. This is where I got in trouble. I kept leaving them in the bath and my I kept leaving them in the bath and my I kept leaving them in the bath and my wife was eventually that was it. And um wife was eventually that was it. And um wife was eventually that was it. And um so we did it. We ended up buying a nice so we did it. We ended up buying a nice so we did it. We ended up buying a nice bath. But but for those of you that can bath. But but for those of you that can bath. But but for those of you that can can be disciplined and take them out, uh can be disciplined and take them out, uh can be disciplined and take them out, uh put them back in the in the deep freeze put them back in the in the deep freeze put them back in the in the deep freeze and then the next day you're ready to go and then the next day you're ready to go and then the next day you're ready to go again. Or you can just keep the water again. Or you can just keep the water again. Or you can just keep the water in. If you're not if you're not bathing in. If you're not if you're not bathing in. If you're not if you're not bathing regularly, no need to waste water. Keep regularly, no need to waste water. Keep regularly, no need to waste water. Keep the bath water in, drop it in the next the bath water in, drop it in the next the bath water in, drop it in the next day, and you literally have an ice bath day, and you literally have an ice bath day, and you literally have an ice bath at home. You get all of these things. at home. You get all of these things. at home. You get all of these things. But look, cold shower, the face, the the But look, cold shower, the face, the the But look, cold shower, the face, the the dive response one, and then this one is dive response one, and then this one is dive response one, and then this one is the most effective. But all of them will the most effective. But all of them will the most effective. But all of them will give you similar benefits and you pretty give you similar benefits and you pretty give you similar benefits and you pretty much don't have to spend a penny. So I much don't have to spend a penny. So I much don't have to spend a penny. So I think that those are the things we like think that those are the things we like think that those are the things we like to leave the audience with because you to leave the audience with because you to leave the audience with because you know ice bath yes if you can afford it know ice bath yes if you can afford it know ice bath yes if you can afford it it's a great thing to have at home. Um it's a great thing to have at home. Um it's a great thing to have at home. Um we we we often have um social occasions we we we often have um social occasions we we we often have um social occasions now where we'll do sauna and ice bath as now where we'll do sauna and ice bath as now where we'll do sauna and ice bath as entertainment. It's it's it's amazing. entertainment. It's it's it's amazing. entertainment. It's it's it's amazing. You know every all the other forms of

30:00You know every all the other forms of You know every all the other forms of entertainment are done. Now there's entertainment are done. Now there's entertainment are done. Now there's biohacking entertainment. biohacking entertainment. biohacking entertainment. >> Hey one of the other you talked about >> Hey one of the other you talked about >> Hey one of the other you talked about biohacking. One of the other benefits biohacking. One of the other benefits biohacking. One of the other benefits that are less sexy but almost that are less sexy but almost that are less sexy but almost how would I how would I put this how would I how would I put this how would I how would I put this probably one of the most important probably one of the most important probably one of the most important benefits is insulin sensitivity and benefits is insulin sensitivity and benefits is insulin sensitivity and there was a study that showed after 10 there was a study that showed after 10 there was a study that showed after 10 days of cold plunges u people's insulin days of cold plunges u people's insulin days of cold plunges u people's insulin sensitivity was increased by 40%. Um, sensitivity was increased by 40%. Um, sensitivity was increased by 40%. Um, and just to explain that in practical and just to explain that in practical and just to explain that in practical terms, if you are sensitive to insulin, terms, if you are sensitive to insulin, terms, if you are sensitive to insulin, you need less insulin to get the same you need less insulin to get the same you need less insulin to get the same effect of getting glucose out of your effect of getting glucose out of your effect of getting glucose out of your blood into your cells for life and blood into your cells for life and blood into your cells for life and energy, which protects you from diabetes energy, which protects you from diabetes energy, which protects you from diabetes and insulin resistance. 40%. I mean, and insulin resistance. 40%. I mean, and insulin resistance. 40%. I mean, that's unbelievable. It's like metabolic that's unbelievable. It's like metabolic that's unbelievable. It's like metabolic magic. You're getting you're burning magic. You're getting you're burning magic. You're getting you're burning fat. You're getting the stable energy. fat. You're getting the stable energy. fat. You're getting the stable energy. Glucose control is perfect. All while Glucose control is perfect. All while Glucose control is perfect. All while shivering in your speeder. I mean it's shivering in your speeder. I mean it's shivering in your speeder. I mean it's just just just >> and remember shivering shivering is your >> and remember shivering shivering is your >> and remember shivering shivering is your friend shivering is your friend just if friend shivering is your friend just if friend shivering is your friend just if you only remember one thing remember you only remember one thing remember you only remember one thing remember shivering is your friend

31:00shivering is your friend shivering is your friend >> find um you were talking about straight >> find um you were talking about straight >> find um you were talking about straight into the cold earlier I find that quite into the cold earlier I find that quite into the cold earlier I find that quite tricky in the mornings like I really tricky in the mornings like I really tricky in the mornings like I really enjoy ice bath if I can do something enjoy ice bath if I can do something enjoy ice bath if I can do something hard first whether it's training or a hard first whether it's training or a hard first whether it's training or a match or even when I have a gym session match or even when I have a gym session match or even when I have a gym session and I go 3 hours later or a warm shower and I go 3 hours later or a warm shower and I go 3 hours later or a warm shower in the morning but straight out of bed in the morning but straight out of bed in the morning but straight out of bed into a into a ice bath. I'm like you on into a into a ice bath. I'm like you on into a into a ice bath. I'm like you on that one. I can't do that one yet, but I that one. I can't do that one yet, but I that one. I can't do that one yet, but I I love the hardness before it. It's I love the hardness before it. It's I love the hardness before it. It's almost like it's the reward for the almost like it's the reward for the almost like it's the reward for the training as well. training as well. training as well. >> No, totally agree. If you just jump in >> No, totally agree. If you just jump in >> No, totally agree. If you just jump in there, it's unnecessarily painful. But there, it's unnecessarily painful. But there, it's unnecessarily painful. But now, now leaving some final thoughts. now, now leaving some final thoughts. now, now leaving some final thoughts. Dr. Mike, what do you want to leave? Dr. Mike, what do you want to leave? Dr. Mike, what do you want to leave? >> So, for me, when it comes to does it >> So, for me, when it comes to does it >> So, for me, when it comes to does it work or the question that I'm always work or the question that I'm always work or the question that I'm always grappling with is what does the science grappling with is what does the science grappling with is what does the science say? What can we verify? What's been say? What can we verify? What's been say? What can we verify? What's been proved? What has been studied? And when proved? What has been studied? And when proved? What has been studied? And when it comes to cold plunging, there is lots it comes to cold plunging, there is lots it comes to cold plunging, there is lots of science to say there are a lot of of science to say there are a lot of of science to say there are a lot of benefits. We've touched on many of them. benefits. We've touched on many of them. benefits. We've touched on many of them. But this is not a biohack. This really, But this is not a biohack. This really, But this is not a biohack. This really, really works. Studies show that. So,

32:00really works. Studies show that. So, really works. Studies show that. So, it's not about being tough. It's about it's not about being tough. It's about it's not about being tough. It's about being adaptive, doing hard things, and being adaptive, doing hard things, and being adaptive, doing hard things, and maybe maybe feeling a little bit maybe maybe feeling a little bit maybe maybe feeling a little bit invincible after that 5minute plunge. invincible after that 5minute plunge. invincible after that 5minute plunge. >> Yeah. For me the if I have to sum up >> Yeah. For me the if I have to sum up >> Yeah. For me the if I have to sum up what I've heard from the science point what I've heard from the science point what I've heard from the science point of view and the bioarching like I've of view and the bioarching like I've of view and the bioarching like I've always loved it but the fact that Dr. always loved it but the fact that Dr. always loved it but the fact that Dr. Mold talks about the percentage just Mold talks about the percentage just Mold talks about the percentage just goes up when it comes to your health goes up when it comes to your health goes up when it comes to your health longevity for me it's become um so much longevity for me it's become um so much longevity for me it's become um so much a part of my daily routine. I can't live a part of my daily routine. I can't live a part of my daily routine. I can't live with it now but thank you for just with it now but thank you for just with it now but thank you for just confirming that for me today. It sounds confirming that for me today. It sounds confirming that for me today. It sounds like it's absolute no-brainer to go like it's absolute no-brainer to go like it's absolute no-brainer to go without cold water. without cold water. without cold water. >> Yeah. And as we've said, it's it's been >> Yeah. And as we've said, it's it's been >> Yeah. And as we've said, it's it's been around for thousands of years. When you around for thousands of years. When you around for thousands of years. When you travel around the world, you'll see travel around the world, you'll see travel around the world, you'll see remnants of people having ice baths and remnants of people having ice baths and remnants of people having ice baths and sauners for thousands of years. So, it sauners for thousands of years. So, it sauners for thousands of years. So, it can't be wrong. You know, from from my can't be wrong. You know, from from my can't be wrong. You know, from from my side, it's one of the things that I do side, it's one of the things that I do side, it's one of the things that I do to break any addiction to comfort. I to break any addiction to comfort. I to break any addiction to comfort. I like that discomfort. You can do hard like that discomfort. You can do hard like that discomfort. You can do hard things afterwards. You will be amazed at things afterwards. You will be amazed at things afterwards. You will be amazed at how many problems you can solve when how many problems you can solve when how many problems you can solve when they come when your brain is fully

33:00they come when your brain is fully they come when your brain is fully activated. All those those chemicals and activated. All those those chemicals and activated. All those those chemicals and neurotransmitters are in your blood, in neurotransmitters are in your blood, in neurotransmitters are in your blood, in your brain, helping you to be the best your brain, helping you to be the best your brain, helping you to be the best person that you can be. And remember, if person that you can be. And remember, if person that you can be. And remember, if I have to say one final time, shivering I have to say one final time, shivering I have to say one final time, shivering is your friend. If you remember one is your friend. If you remember one is your friend. If you remember one thing from today, remember that. Give us thing from today, remember that. Give us thing from today, remember that. Give us your tips. Tell us if you take your toes your tips. Tell us if you take your toes your tips. Tell us if you take your toes in or out. If if there's something else in or out. If if there's something else in or out. If if there's something else that we can learn, please bring it. We that we can learn, please bring it. We that we can learn, please bring it. We always have follow-up episodes. We want always have follow-up episodes. We want always have follow-up episodes. We want to hear how you do it. Please like, to hear how you do it. Please like, to hear how you do it. Please like, subscribe, and um we'll see you next subscribe, and um we'll see you next subscribe, and um we'll see you next time.

EP 3 Recover Like An Athlete Cold Plunging 101 with Faf du Plessis