EP 4 Breaking the ice How Hot and Cold therapy effects progress and benefits hum
00:00Welcome to the real human health lab Welcome to the real human health lab where we break down real nutrition, where we break down real nutrition, where we break down real nutrition, movement and exercise, recovery, and how movement and exercise, recovery, and how movement and exercise, recovery, and how to improve your dayto-day well-being. to improve your dayto-day well-being. to improve your dayto-day well-being. I'm Ollie, and every week we dive into I'm Ollie, and every week we dive into I'm Ollie, and every week we dive into one key topic to help you advance your one key topic to help you advance your one key topic to help you advance your knowledge and health with sciencebacked knowledge and health with sciencebacked knowledge and health with sciencebacked studies and experiences. Let's get studies and experiences. Let's get studies and experiences. Let's get straight into it. straight into it. straight into it. Okay, the topic I'll be discussing today Okay, the topic I'll be discussing today Okay, the topic I'll be discussing today is hot and cold therapy. more is hot and cold therapy. more is hot and cold therapy. more specifically sauners and ice baths. I specifically sauners and ice baths. I specifically sauners and ice baths. I believe these are very powerful and believe these are very powerful and believe these are very powerful and transformative for humans. And if you've transformative for humans. And if you've transformative for humans. And if you've been on the internet over the past five been on the internet over the past five been on the internet over the past five years, you will have seen videos about years, you will have seen videos about years, you will have seen videos about sauners and ice baths because if anyone sauners and ice baths because if anyone sauners and ice baths because if anyone does an ice bath, they love to post does an ice bath, they love to post does an ice bath, they love to post about it. And that is me included. But about it. And that is me included. But about it. And that is me included. But what actually gets overlooked and not what actually gets overlooked and not what actually gets overlooked and not made clear to people watching is how made clear to people watching is how made clear to people watching is how beneficial these things are for your beneficial these things are for your beneficial these things are for your hormones, recovery, metabolism, and even hormones, recovery, metabolism, and even hormones, recovery, metabolism, and even your gains in strength and muscle
01:00your gains in strength and muscle your gains in strength and muscle growth. So in this episode I will be growth. So in this episode I will be growth. So in this episode I will be getting into the science behind heat and getting into the science behind heat and getting into the science behind heat and cold their impact on hormones like cold their impact on hormones like cold their impact on hormones like testosterone, growth hormone and testosterone, growth hormone and testosterone, growth hormone and cortisol. The specific protocols for cortisol. The specific protocols for cortisol. The specific protocols for men, women and athletes and how to men, women and athletes and how to men, women and athletes and how to actually time them for the maximum actually time them for the maximum actually time them for the maximum strength, fat loss, and focus gains. strength, fat loss, and focus gains. strength, fat loss, and focus gains. I also know that often people overlook I also know that often people overlook I also know that often people overlook heat and cold therapy due to it being heat and cold therapy due to it being heat and cold therapy due to it being inaccessible or not having the time to inaccessible or not having the time to inaccessible or not having the time to do this as well as feeling that it is do this as well as feeling that it is do this as well as feeling that it is more of a mindset thing and just a way more of a mindset thing and just a way more of a mindset thing and just a way to feel tough. But actually, it can be to feel tough. But actually, it can be to feel tough. But actually, it can be way more accessible and way more easy to way more accessible and way more easy to way more accessible and way more easy to do and there's lots more benefits that do and there's lots more benefits that do and there's lots more benefits that can change your life that we will get can change your life that we will get can change your life that we will get into later on in the episode. into later on in the episode. into later on in the episode. Now, although initially this may not be Now, although initially this may not be Now, although initially this may not be a topic you think is very important to a topic you think is very important to a topic you think is very important to you for whatever reason, it may be it you for whatever reason, it may be it you for whatever reason, it may be it being inaccessible or not having the
02:00being inaccessible or not having the being inaccessible or not having the time to do these things or just not time to do these things or just not time to do these things or just not wanting to do these things. That's okay. wanting to do these things. That's okay. wanting to do these things. That's okay. But what I will say is you do learn a But what I will say is you do learn a But what I will say is you do learn a lot about the body and how it reacts to lot about the body and how it reacts to lot about the body and how it reacts to these different environments. Now, it is these different environments. Now, it is these different environments. Now, it is a very science-based episode. I do add a very science-based episode. I do add a very science-based episode. I do add my opinion here and there of my own my opinion here and there of my own my opinion here and there of my own personal experience, but I definitely personal experience, but I definitely personal experience, but I definitely recommend listening to this whole recommend listening to this whole recommend listening to this whole episode because you learn amazing things episode because you learn amazing things episode because you learn amazing things about the benefits of hot and cold about the benefits of hot and cold about the benefits of hot and cold therapy when you probably didn't even therapy when you probably didn't even therapy when you probably didn't even expect it to have an effect like that. expect it to have an effect like that. expect it to have an effect like that. As well as this, I also give you ways As well as this, I also give you ways As well as this, I also give you ways you can do this without actually having you can do this without actually having you can do this without actually having access to a sauna and an ice bath. So, access to a sauna and an ice bath. So, access to a sauna and an ice bath. So, I'd massively recommend listening to I'd massively recommend listening to I'd massively recommend listening to this whole episode. It's a great one. this whole episode. It's a great one. this whole episode. It's a great one. Let's get straight into it. Let's go. Let's get straight into it. Let's go. Let's get straight into it. Let's go. But what we'll start off with before we But what we'll start off with before we But what we'll start off with before we get into that is what is actually get into that is what is actually get into that is what is actually happening inside your body. So the happening inside your body. So the happening inside your body. So the science of heat and cold therapy. Now science of heat and cold therapy. Now science of heat and cold therapy. Now when you first get in a sauna, your core when you first get in a sauna, your core when you first get in a sauna, your core body temperature starts to rise.
03:00body temperature starts to rise. body temperature starts to rise. This triggers heat shock proteins which This triggers heat shock proteins which This triggers heat shock proteins which is amazing for repairing cells uh is amazing for repairing cells uh is amazing for repairing cells uh reducing inflammation and muscle reducing inflammation and muscle reducing inflammation and muscle protection as well. When you sit in a protection as well. When you sit in a protection as well. When you sit in a sauna, your blood vessels dilate, which sauna, your blood vessels dilate, which sauna, your blood vessels dilate, which is amazing for increasing circulation is amazing for increasing circulation is amazing for increasing circulation around your body. And the third main around your body. And the third main around your body. And the third main thing that happens when you're sat in a thing that happens when you're sat in a thing that happens when you're sat in a sauna is your heart rate actually sauna is your heart rate actually sauna is your heart rate actually climbs, which it can get to a level climbs, which it can get to a level climbs, which it can get to a level where it actually matches what you'd see where it actually matches what you'd see where it actually matches what you'd see your heart rate doing during moderate your heart rate doing during moderate your heart rate doing during moderate exercise. So a light jog on a treadmill, exercise. So a light jog on a treadmill, exercise. So a light jog on a treadmill, your heart rate may be the same level as your heart rate may be the same level as your heart rate may be the same level as sitting in a sauna for 20 minutes. sitting in a sauna for 20 minutes. sitting in a sauna for 20 minutes. So I'll just get into the benefits of So I'll just get into the benefits of So I'll just get into the benefits of the sauna. So the main benefits you will the sauna. So the main benefits you will the sauna. So the main benefits you will get from spending time in a sauna. get from spending time in a sauna. get from spending time in a sauna. The first one is cognitive health. So The first one is cognitive health. So The first one is cognitive health. So there's multiple Finnish studies,
04:00there's multiple Finnish studies, there's multiple Finnish studies, Finnish as in Finland, that show people Finnish as in Finland, that show people Finnish as in Finland, that show people who use the sauna four to seven times a who use the sauna four to seven times a who use the sauna four to seven times a week have up to a 65% week have up to a 65% week have up to a 65% reduced risk of Alzheimer's and reduced risk of Alzheimer's and reduced risk of Alzheimer's and dementia. dementia. dementia. So it's great for your cognitive health. So it's great for your cognitive health. So it's great for your cognitive health. As well as this, the cardiovascular As well as this, the cardiovascular As well as this, the cardiovascular support you get from using the sauna is support you get from using the sauna is support you get from using the sauna is amazing. So it mimics light cardio which amazing. So it mimics light cardio which amazing. So it mimics light cardio which improves blood flow, lowers blood improves blood flow, lowers blood improves blood flow, lowers blood pressure and actually supports heart pressure and actually supports heart pressure and actually supports heart health massively. health massively. health massively. The other thing it benefits is your The other thing it benefits is your The other thing it benefits is your mood. So it actually boosts your mood mood. So it actually boosts your mood mood. So it actually boosts your mood and increases endorphins and serotonin. and increases endorphins and serotonin. and increases endorphins and serotonin. So it can be great for stress relief. So it can be great for stress relief. So it can be great for stress relief. You know, sitting in the sauna can You know, sitting in the sauna can You know, sitting in the sauna can really mellow you out and relieve that really mellow you out and relieve that really mellow you out and relieve that stress you're feeling. stress you're feeling. stress you're feeling. As well as massively benefiting the As well as massively benefiting the As well as massively benefiting the cardiovascular system, it also benefits cardiovascular system, it also benefits cardiovascular system, it also benefits muscle recovery. When you get in a muscle recovery. When you get in a muscle recovery. When you get in a sauna, heat exposure actually promotes
05:00sauna, heat exposure actually promotes sauna, heat exposure actually promotes mitochondrial health. Uh this leads to a mitochondrial health. Uh this leads to a mitochondrial health. Uh this leads to a speed up of muscle repair as well speed up of muscle repair as well speed up of muscle repair as well sitting in a sauna. So, it's amazing for sitting in a sauna. So, it's amazing for sitting in a sauna. So, it's amazing for making sure your muscles recover making sure your muscles recover making sure your muscles recover correctly, get that recovery they need. correctly, get that recovery they need. correctly, get that recovery they need. Also linking to this, the hormonal Also linking to this, the hormonal Also linking to this, the hormonal boosts are amazing. So, a lot of people boosts are amazing. So, a lot of people boosts are amazing. So, a lot of people do not know this and it does get do not know this and it does get do not know this and it does get overlooked, but growth hormone. So, the overlooked, but growth hormone. So, the overlooked, but growth hormone. So, the thing a lot of athletes and gym goers thing a lot of athletes and gym goers thing a lot of athletes and gym goers these days are obsessed with trying to these days are obsessed with trying to these days are obsessed with trying to get naturally rather than going on PEDs get naturally rather than going on PEDs get naturally rather than going on PEDs or sort of therapies. They try and look or sort of therapies. They try and look or sort of therapies. They try and look to get this naturally. Sitting in a to get this naturally. Sitting in a to get this naturally. Sitting in a sauna can actually spike your growth sauna can actually spike your growth sauna can actually spike your growth hormone two to five times the amount hormone two to five times the amount hormone two to five times the amount after just one 30 minute session. So if after just one 30 minute session. So if after just one 30 minute session. So if you think multiple sessions, you're you think multiple sessions, you're you think multiple sessions, you're correct. Even higher, correct. Even higher, correct. Even higher, which is absolutely amazing for people which is absolutely amazing for people which is absolutely amazing for people that are naturally trying to improve
06:00that are naturally trying to improve that are naturally trying to improve their physique and increase their their physique and increase their their physique and increase their strength. Now there is also some strength. Now there is also some strength. Now there is also some evidence that suggests evidence that suggests evidence that suggests mild increases of testosterone when mild increases of testosterone when mild increases of testosterone when sauna is used after post exercise. So as sauna is used after post exercise. So as sauna is used after post exercise. So as we know that testosterone and growth we know that testosterone and growth we know that testosterone and growth hormone hormone go hand in hand. hormone hormone go hand in hand. hormone hormone go hand in hand. Now as we know the cortisol hormone Now as we know the cortisol hormone Now as we know the cortisol hormone which is the stress hormone actually which is the stress hormone actually which is the stress hormone actually does take a toll on your testosterone does take a toll on your testosterone does take a toll on your testosterone and growth hormone as well. So this and growth hormone as well. So this and growth hormone as well. So this actually links to both of them because actually links to both of them because actually links to both of them because regular sauna use helps regulate and regular sauna use helps regulate and regular sauna use helps regulate and reduce cortisol levels. So it helps to reduce cortisol levels. So it helps to reduce cortisol levels. So it helps to balance stress without any sort of balance stress without any sort of balance stress without any sort of sedation. So that then also leads to sedation. So that then also leads to sedation. So that then also leads to assistance in balance testosterone and assistance in balance testosterone and assistance in balance testosterone and growth hormone. Estrogen support in growth hormone. Estrogen support in growth hormone. Estrogen support in women is also a massive thing. So the women is also a massive thing. So the women is also a massive thing. So the sauna is shown to help with PMS. Uh it's sauna is shown to help with PMS. Uh it's sauna is shown to help with PMS. Uh it's also helped with relieving cramps and
07:00also helped with relieving cramps and also helped with relieving cramps and even skin health when going through sort even skin health when going through sort even skin health when going through sort of higher or lower levels of estrogen. of higher or lower levels of estrogen. of higher or lower levels of estrogen. That is some of the amazing benefits of That is some of the amazing benefits of That is some of the amazing benefits of using a sauna on a regular basis. Now using a sauna on a regular basis. Now using a sauna on a regular basis. Now what we'll get into is its best friend what we'll get into is its best friend what we'll get into is its best friend cold therapy. Now what cold does to the cold therapy. Now what cold does to the cold therapy. Now what cold does to the body drops your skin temperature body drops your skin temperature body drops your skin temperature massively and at a very quick pace. This massively and at a very quick pace. This massively and at a very quick pace. This leads to your body shifting into leads to your body shifting into leads to your body shifting into survival mode. Um, which sounds a bit survival mode. Um, which sounds a bit survival mode. Um, which sounds a bit scary, sounds like it shouldn't be scary, sounds like it shouldn't be scary, sounds like it shouldn't be happening, but actually it's beneficial happening, but actually it's beneficial happening, but actually it's beneficial because the vaso constriction that because the vaso constriction that because the vaso constriction that happens causes blood to rush to your happens causes blood to rush to your happens causes blood to rush to your vital organs giving them that oxygen and vital organs giving them that oxygen and vital organs giving them that oxygen and that blood that they need. As well as that blood that they need. As well as that blood that they need. As well as that, mentally the brain releases that, mentally the brain releases that, mentally the brain releases norepinephrine and dopamine which are norepinephrine and dopamine which are norepinephrine and dopamine which are key for alertness and motivation which key for alertness and motivation which key for alertness and motivation which is why you see people tend to do cold is why you see people tend to do cold is why you see people tend to do cold therapy at the start of their day.
08:00therapy at the start of their day. therapy at the start of their day. And that's the simplified basic And that's the simplified basic And that's the simplified basic explanation for what actually happens in explanation for what actually happens in explanation for what actually happens in your body when you do cold therapy. What your body when you do cold therapy. What your body when you do cold therapy. What we'll get into in more depth now is the we'll get into in more depth now is the we'll get into in more depth now is the benefits of doing that cold therapy. So benefits of doing that cold therapy. So benefits of doing that cold therapy. So the first one that is very great for the first one that is very great for the first one that is very great for your body is recovery and inflammation. your body is recovery and inflammation. your body is recovery and inflammation. Ice baths actually reduce post-workout Ice baths actually reduce post-workout Ice baths actually reduce post-workout soreness and inflammation massively by soreness and inflammation massively by soreness and inflammation massively by limiting the muscle damage and limiting the muscle damage and limiting the muscle damage and kickstarting that healing process. kickstarting that healing process. kickstarting that healing process. What I will just touch on on that What I will just touch on on that What I will just touch on on that subject is that when you're doing subject is that when you're doing subject is that when you're doing hypertrophy training, you should leave hypertrophy training, you should leave hypertrophy training, you should leave the ice bath for at least 4 hours after the ice bath for at least 4 hours after the ice bath for at least 4 hours after training before you do it just because training before you do it just because training before you do it just because it can hinder that muscle gain. it can hinder that muscle gain. it can hinder that muscle gain. Now the second key benefit would be the Now the second key benefit would be the Now the second key benefit would be the mental effects. So the mood, mental mental effects. So the mood, mental mental effects. So the mood, mental clarity and focus benefits. So firstly, clarity and focus benefits. So firstly, clarity and focus benefits. So firstly, it increases dopamine by up to 250%.
09:00it increases dopamine by up to 250%. it increases dopamine by up to 250%. Now that's amazing. These effects from Now that's amazing. These effects from Now that's amazing. These effects from that can actually last for hours. So that can actually last for hours. So that can actually last for hours. So your dopamine can be 250% higher for the your dopamine can be 250% higher for the your dopamine can be 250% higher for the whole morning or even the whole day whole morning or even the whole day whole morning or even the whole day while you're at work, while you're doing while you're at work, while you're doing while you're at work, while you're doing activities. activities. activities. As well as this, the focus you get from As well as this, the focus you get from As well as this, the focus you get from it is amazing. So the norepinephrine in it is amazing. So the norepinephrine in it is amazing. So the norepinephrine in your brain actually surges two to three your brain actually surges two to three your brain actually surges two to three times the amount just by doing cold times the amount just by doing cold times the amount just by doing cold therapy. This is massive for improving therapy. This is massive for improving therapy. This is massive for improving alertness, attention, and even pain alertness, attention, and even pain alertness, attention, and even pain tolerance. It can have an effect on. So tolerance. It can have an effect on. So tolerance. It can have an effect on. So if you want to have a very focused if you want to have a very focused if you want to have a very focused morning, then jumping in an ice bath can morning, then jumping in an ice bath can morning, then jumping in an ice bath can massively help that. Now in regards to massively help that. Now in regards to massively help that. Now in regards to fat loss and metabolism, the cold fat loss and metabolism, the cold fat loss and metabolism, the cold therapy actually activates the brown fat therapy actually activates the brown fat therapy actually activates the brown fat around your body which burns calories to around your body which burns calories to around your body which burns calories to generate heat. So that brown fat generate heat. So that brown fat generate heat. So that brown fat generates heat leading to a burning of generates heat leading to a burning of generates heat leading to a burning of calories that also leads to a better
10:00calories that also leads to a better calories that also leads to a better metabolic health. And lastly, the metabolic health. And lastly, the metabolic health. And lastly, the hormonal effects from an ice bath are hormonal effects from an ice bath are hormonal effects from an ice bath are also great in hand with a sauna as well. also great in hand with a sauna as well. also great in hand with a sauna as well. So back to the growth hormone, cold So back to the growth hormone, cold So back to the growth hormone, cold exposure can also boost growth hormone exposure can also boost growth hormone exposure can also boost growth hormone in response to the physical stress. So in response to the physical stress. So in response to the physical stress. So because of that physical stress your because of that physical stress your because of that physical stress your body goes into growth hormone is seen to body goes into growth hormone is seen to body goes into growth hormone is seen to increase. Now testosterone increase. Now testosterone increase. Now testosterone as I said before you should avoid cold as I said before you should avoid cold as I said before you should avoid cold therapy immediately post lifting because therapy immediately post lifting because therapy immediately post lifting because it can blunt testosterone and recovery it can blunt testosterone and recovery it can blunt testosterone and recovery signaling. So just be careful on that signaling. So just be careful on that signaling. So just be careful on that timing which we will get into further on timing which we will get into further on timing which we will get into further on in the episode on that timing when you in the episode on that timing when you in the episode on that timing when you do these cold and heat therapies. And do these cold and heat therapies. And do these cold and heat therapies. And lastly, your actual thyroid function lastly, your actual thyroid function lastly, your actual thyroid function gets great support from cold therapy. So gets great support from cold therapy. So gets great support from cold therapy. So doing cold therapy can support your doing cold therapy can support your doing cold therapy can support your thyroid activity, especially in women, thyroid activity, especially in women, thyroid activity, especially in women, but overuse can also be
11:00but overuse can also be but overuse can also be counterproductive if you're already counterproductive if you're already counterproductive if you're already hypothyroid. hypothyroid. hypothyroid. So, just as I say, we'll get into that. So, just as I say, we'll get into that. So, just as I say, we'll get into that. Just be careful of how much you do it Just be careful of how much you do it Just be careful of how much you do it and when you do it. and when you do it. and when you do it. Now, we've discussed the general Now, we've discussed the general Now, we've discussed the general benefits from doing these heat and cold benefits from doing these heat and cold benefits from doing these heat and cold therapies, but what we'll get into now therapies, but what we'll get into now therapies, but what we'll get into now is what really matters to a lot of you is what really matters to a lot of you is what really matters to a lot of you people listening and a lot of you people people listening and a lot of you people people listening and a lot of you people interested in health, and that's muscle interested in health, and that's muscle interested in health, and that's muscle growth, strength, recovery, and growth, strength, recovery, and growth, strength, recovery, and performance. performance. performance. Now, how he actually supports gains is Now, how he actually supports gains is Now, how he actually supports gains is quite interesting. So getting in a hot quite interesting. So getting in a hot quite interesting. So getting in a hot bath or a sauna can increase blood flow bath or a sauna can increase blood flow bath or a sauna can increase blood flow to the muscle tissue massively. to the muscle tissue massively. to the muscle tissue massively. And with this increase in blood flow, it And with this increase in blood flow, it And with this increase in blood flow, it actually improves and increases the actually improves and increases the actually improves and increases the nutrient and oxygen delivery to your nutrient and oxygen delivery to your nutrient and oxygen delivery to your muscles, which obviously is very muscles, which obviously is very muscles, which obviously is very beneficial for them. Now, as well as beneficial for them. Now, as well as beneficial for them. Now, as well as this, the heat shock proteins that are this, the heat shock proteins that are this, the heat shock proteins that are triggered when in this heat prevent
12:00triggered when in this heat prevent triggered when in this heat prevent muscle breakdown and protect the cells muscle breakdown and protect the cells muscle breakdown and protect the cells under stress, which again is wonderful under stress, which again is wonderful under stress, which again is wonderful for your muscles, keeping them strong for your muscles, keeping them strong for your muscles, keeping them strong and protecting them. And as I discussed and protecting them. And as I discussed and protecting them. And as I discussed in the benefits, the boost of growth in the benefits, the boost of growth in the benefits, the boost of growth hormone from using the sauna is amazing hormone from using the sauna is amazing hormone from using the sauna is amazing post-workout or in the evening because post-workout or in the evening because post-workout or in the evening because as I said, a lot of people look at how as I said, a lot of people look at how as I said, a lot of people look at how they can increase their growth hormone they can increase their growth hormone they can increase their growth hormone naturally. And this is one of the best naturally. And this is one of the best naturally. And this is one of the best ways if you're looking to build muscle, ways if you're looking to build muscle, ways if you're looking to build muscle, looking to build your strength and also looking to build your strength and also looking to build your strength and also increase your performance and recovery. increase your performance and recovery. increase your performance and recovery. Growth hormone is linked to all of them. Growth hormone is linked to all of them. Growth hormone is linked to all of them. So what I will discuss now is how cold So what I will discuss now is how cold So what I will discuss now is how cold therapy can actually interfere or help therapy can actually interfere or help therapy can actually interfere or help your muscle growth strength and your muscle growth strength and your muscle growth strength and performance. Now as I've said already performance. Now as I've said already performance. Now as I've said already muscle growth can be hindered and that muscle growth can be hindered and that muscle growth can be hindered and that is if you do cold therapy right after is if you do cold therapy right after is if you do cold therapy right after strength training. This is because it
13:00strength training. This is because it strength training. This is because it can reduce the muscle building signals can reduce the muscle building signals can reduce the muscle building signals like mtor in your body. So that will like mtor in your body. So that will like mtor in your body. So that will then hinder the benefits you get from then hinder the benefits you get from then hinder the benefits you get from lifting. lifting. lifting. But when used away from workouts, so say But when used away from workouts, so say But when used away from workouts, so say for example, four hours after your for example, four hours after your for example, four hours after your workout, you jump in an ice bath, it workout, you jump in an ice bath, it workout, you jump in an ice bath, it actually shows that it enhances recovery actually shows that it enhances recovery actually shows that it enhances recovery and reduces muscle damage. So you'll be and reduces muscle damage. So you'll be and reduces muscle damage. So you'll be recovered quicker and ready to hit those recovered quicker and ready to hit those recovered quicker and ready to hit those muscles again sooner. muscles again sooner. muscles again sooner. It's amazing for reducing DOMS which a It's amazing for reducing DOMS which a It's amazing for reducing DOMS which a lot of people get which is delayed onset lot of people get which is delayed onset lot of people get which is delayed onset muscle soreness on rest days. Um so say muscle soreness on rest days. Um so say muscle soreness on rest days. Um so say you do a heavy heavy leg day or a heavy you do a heavy heavy leg day or a heavy you do a heavy heavy leg day or a heavy training session at your sport then you training session at your sport then you training session at your sport then you may get delayed muscle soreness in your may get delayed muscle soreness in your may get delayed muscle soreness in your legs for example. Now jumping in an ice legs for example. Now jumping in an ice legs for example. Now jumping in an ice bath can massively reduce that because bath can massively reduce that because bath can massively reduce that because it will reduce the muscle damage and the it will reduce the muscle damage and the it will reduce the muscle damage and the muscle soreness. muscle soreness. muscle soreness. If you're training for size and If you're training for size and If you're training for size and strength, what I will say is use the
14:00strength, what I will say is use the strength, what I will say is use the sauna post training, so between 30 to 60 sauna post training, so between 30 to 60 sauna post training, so between 30 to 60 minutes after to recover and then minutes after to recover and then minutes after to recover and then stimulate that growth hormone, stimulate stimulate that growth hormone, stimulate stimulate that growth hormone, stimulate the growth happening in your body. And the growth happening in your body. And the growth happening in your body. And then when you do your cold therapy, do then when you do your cold therapy, do then when you do your cold therapy, do it on non-lifting days or at least four it on non-lifting days or at least four it on non-lifting days or at least four to six hours after training. Avoid doing to six hours after training. Avoid doing to six hours after training. Avoid doing it immediately after. And that can be an it immediately after. And that can be an it immediately after. And that can be an ice bath or a long cold shower. ice bath or a long cold shower. ice bath or a long cold shower. Okay, if you are interested in hot and Okay, if you are interested in hot and Okay, if you are interested in hot and cold therapy in any sort of way, you've cold therapy in any sort of way, you've cold therapy in any sort of way, you've ever researched it, you may have come ever researched it, you may have come ever researched it, you may have come across contrast therapy. Now, this is across contrast therapy. Now, this is across contrast therapy. Now, this is seen as the ultimate recovery trick. seen as the ultimate recovery trick. seen as the ultimate recovery trick. Everyone loves it, switching between hot Everyone loves it, switching between hot Everyone loves it, switching between hot and cold. But again, what gets and cold. But again, what gets and cold. But again, what gets overlooked and not fully explained to overlooked and not fully explained to overlooked and not fully explained to people is why it works and the best people is why it works and the best people is why it works and the best protocol to make it work. protocol to make it work. protocol to make it work. So the reason it does work is because So the reason it does work is because So the reason it does work is because when you're switching from hot and cold, when you're switching from hot and cold,
15:00when you're switching from hot and cold, it improves circulation massively. It it improves circulation massively. It it improves circulation massively. It also causes lymphatic drainage and also causes lymphatic drainage and also causes lymphatic drainage and inflammation control. So that's why you inflammation control. So that's why you inflammation control. So that's why you see a lot of benefits from doing these see a lot of benefits from doing these see a lot of benefits from doing these two things hand in hand. As well as two things hand in hand. As well as two things hand in hand. As well as that, it helps to regulate the autonomic that, it helps to regulate the autonomic that, it helps to regulate the autonomic nervous system. So it switches from nervous system. So it switches from nervous system. So it switches from stress to relaxation mode on and off. So stress to relaxation mode on and off. So stress to relaxation mode on and off. So it helps to regulate that system back it helps to regulate that system back it helps to regulate that system back and forth. and forth. and forth. Now lastly why it works which I've Now lastly why it works which I've Now lastly why it works which I've noticed massively in myself is it noticed massively in myself is it noticed massively in myself is it enhances hormonal resilience. So it enhances hormonal resilience. So it enhances hormonal resilience. So it gently trains your body to handle stress gently trains your body to handle stress gently trains your body to handle stress better. Now, from when I started doing better. Now, from when I started doing better. Now, from when I started doing cold and hot therapy around 2 years ago, cold and hot therapy around 2 years ago, cold and hot therapy around 2 years ago, I have noticed that my way of handling I have noticed that my way of handling I have noticed that my way of handling stress and dealing with high intensity stress and dealing with high intensity stress and dealing with high intensity moments has become a lot better. So, moments has become a lot better. So, moments has become a lot better. So, I've noticed that when I do get in a a I've noticed that when I do get in a a I've noticed that when I do get in a a period of high stress, I'm able to
16:00period of high stress, I'm able to period of high stress, I'm able to navigate way better. I'm able to relax navigate way better. I'm able to relax navigate way better. I'm able to relax myself way better. myself way better. myself way better. So I would definitely say personally So I would definitely say personally So I would definitely say personally contrast therapy I am a massive advocate contrast therapy I am a massive advocate contrast therapy I am a massive advocate for. for. for. So what I'll run through now is the So what I'll run through now is the So what I'll run through now is the protocols and timing tips to follow protocols and timing tips to follow protocols and timing tips to follow based on your goals or just simply based based on your goals or just simply based based on your goals or just simply based on whether you want to implement this in on whether you want to implement this in on whether you want to implement this in your life for the benefits. So the very your life for the benefits. So the very your life for the benefits. So the very simple protocol to get started would be simple protocol to get started would be simple protocol to get started would be to do a 15minute sauna, hot bath or hot to do a 15minute sauna, hot bath or hot to do a 15minute sauna, hot bath or hot shower immediately followed by a 3minut shower immediately followed by a 3minut shower immediately followed by a 3minut cold ice bath or cold shower. And I cold ice bath or cold shower. And I cold ice bath or cold shower. And I would repeat this between two and three would repeat this between two and three would repeat this between two and three times. times. times. And if you can end it on cold and then And if you can end it on cold and then And if you can end it on cold and then that will boost recovery. But if you that will boost recovery. But if you that will boost recovery. But if you want to end it on hot because you're want to end it on hot because you're want to end it on hot because you're about to go to sleep, please do so about to go to sleep, please do so about to go to sleep, please do so because that will massively help because that will massively help because that will massively help relaxation and sleep. I find that doing
17:00relaxation and sleep. I find that doing relaxation and sleep. I find that doing these protocols in the morning is much these protocols in the morning is much these protocols in the morning is much more beneficial and does set me up for more beneficial and does set me up for more beneficial and does set me up for the day. But obviously, if it's not the day. But obviously, if it's not the day. But obviously, if it's not possible for you to do it at that time, possible for you to do it at that time, possible for you to do it at that time, it's completely fine. If you don't have it's completely fine. If you don't have it's completely fine. If you don't have time in the morning, it does not matter. time in the morning, it does not matter. time in the morning, it does not matter. Just get it in when you can and you will Just get it in when you can and you will Just get it in when you can and you will feel the benefits. But if you do it in feel the benefits. But if you do it in feel the benefits. But if you do it in the evening, from my own experience, I'd the evening, from my own experience, I'd the evening, from my own experience, I'd recommend ending hot because if you go recommend ending hot because if you go recommend ending hot because if you go to bed after doing the cold, you do feel to bed after doing the cold, you do feel to bed after doing the cold, you do feel much more sort of alert when you're much more sort of alert when you're much more sort of alert when you're trying to relax. trying to relax. trying to relax. Now, these are the four different sort Now, these are the four different sort Now, these are the four different sort of goals that most people are looking at of goals that most people are looking at of goals that most people are looking at and how to use the sauna and ice bar for and how to use the sauna and ice bar for and how to use the sauna and ice bar for those. So, for muscle growth and those. So, for muscle growth and those. So, for muscle growth and performance, I would do the sauna after performance, I would do the sauna after performance, I would do the sauna after your workout between three and four your workout between three and four your workout between three and four times a week. And I would do the cold times a week. And I would do the cold times a week. And I would do the cold ice bath or shower at least 4 hours ice bath or shower at least 4 hours ice bath or shower at least 4 hours after lifting or just do it on recovery after lifting or just do it on recovery after lifting or just do it on recovery days. So, days you're not training, do
18:00days. So, days you're not training, do days. So, days you're not training, do your ice baths or cold showers then. So, your ice baths or cold showers then. So, your ice baths or cold showers then. So, if you're really looking to optimize if you're really looking to optimize if you're really looking to optimize your hormones for men, it's recommended your hormones for men, it's recommended your hormones for men, it's recommended that you do sauna three to five times a that you do sauna three to five times a that you do sauna three to five times a week and maybe a cold shower in between week and maybe a cold shower in between week and maybe a cold shower in between each sauna session. And I would also, in each sauna session. And I would also, in each sauna session. And I would also, in my personal experience, stick to just my personal experience, stick to just my personal experience, stick to just doing cold showers in the morning as doing cold showers in the morning as doing cold showers in the morning as your cold therapy. For women, it's your cold therapy. For women, it's your cold therapy. For women, it's recommended to do two to three sauna recommended to do two to three sauna recommended to do two to three sauna sessions a week, as well as a light cold sessions a week, as well as a light cold sessions a week, as well as a light cold exposure from one to three minutes once exposure from one to three minutes once exposure from one to three minutes once a week. a week. a week. Now, if your goals are improving your Now, if your goals are improving your Now, if your goals are improving your fat loss and energy, then doing cold in fat loss and energy, then doing cold in fat loss and energy, then doing cold in the morning would definitely be the move the morning would definitely be the move the morning would definitely be the move because it's recommended due to the because it's recommended due to the because it's recommended due to the metabolism activation that you see from metabolism activation that you see from metabolism activation that you see from doing cold in the morning, which can doing cold in the morning, which can doing cold in the morning, which can assist with fat loss and energy levels
19:00assist with fat loss and energy levels assist with fat loss and energy levels throughout the day. As well as that, the throughout the day. As well as that, the throughout the day. As well as that, the sauna is best done postmeal or in the sauna is best done postmeal or in the sauna is best done postmeal or in the evening. So, it massively helps with evening. So, it massively helps with evening. So, it massively helps with sleep, which is great for your energy sleep, which is great for your energy sleep, which is great for your energy and recovery and fat loss, as well as and recovery and fat loss, as well as and recovery and fat loss, as well as helping with insulin sensitivity doing helping with insulin sensitivity doing helping with insulin sensitivity doing it postmeal. it postmeal. it postmeal. Now, the last one would be mental Now, the last one would be mental Now, the last one would be mental clarity and mood. So, if you're just clarity and mood. So, if you're just clarity and mood. So, if you're just looking for the mental and mood benefits looking for the mental and mood benefits looking for the mental and mood benefits of cold and heat therapy, it's of cold and heat therapy, it's of cold and heat therapy, it's definitely worth doing your cold in the definitely worth doing your cold in the definitely worth doing your cold in the morning for immediate dopamine and focus morning for immediate dopamine and focus morning for immediate dopamine and focus and that norepinephrine boost. and that norepinephrine boost. and that norepinephrine boost. The sauna is definitely recommended in The sauna is definitely recommended in The sauna is definitely recommended in the evening and you do this as many days the evening and you do this as many days the evening and you do this as many days as you can a week. Even if it's one day as you can a week. Even if it's one day as you can a week. Even if it's one day a week, you will see these benefits. But a week, you will see these benefits. But a week, you will see these benefits. But if you can do this every day, then if you can do this every day, then if you can do this every day, then obviously that is the best option. The obviously that is the best option. The obviously that is the best option. The sauna will reset your nervous system and sauna will reset your nervous system and sauna will reset your nervous system and lead to deeper sleep. So you want to do lead to deeper sleep. So you want to do lead to deeper sleep. So you want to do that in the evening for that mental that in the evening for that mental that in the evening for that mental clarity and mood.
20:00clarity and mood. clarity and mood. Let's wrap up this episode. So, I know Let's wrap up this episode. So, I know Let's wrap up this episode. So, I know this has been a much more indepth and this has been a much more indepth and this has been a much more indepth and heavy science episode compared to the heavy science episode compared to the heavy science episode compared to the first one, but I have tried to include first one, but I have tried to include first one, but I have tried to include my own personal experience here and my own personal experience here and my own personal experience here and there throughout the episode just to there throughout the episode just to there throughout the episode just to explain what I've experienced from doing explain what I've experienced from doing explain what I've experienced from doing the contrast therapy or even just the the contrast therapy or even just the the contrast therapy or even just the sauna and just the ice bath. Now, just sauna and just the ice bath. Now, just sauna and just the ice bath. Now, just to wrap it up and give you the key to wrap it up and give you the key to wrap it up and give you the key takeaways I would provide to anyone takeaways I would provide to anyone takeaways I would provide to anyone talking about this topic, sauna helps talking about this topic, sauna helps talking about this topic, sauna helps your heart, hormones, recovery, and your heart, hormones, recovery, and your heart, hormones, recovery, and sleep. There's no doubt about it. sleep. There's no doubt about it. sleep. There's no doubt about it. There's so many studies that prove this. There's so many studies that prove this. There's so many studies that prove this. It's amazing. Cold plunges give you It's amazing. Cold plunges give you It's amazing. Cold plunges give you clarity, stress resilience, and clarity, stress resilience, and clarity, stress resilience, and inflammation control. Again, no doubt inflammation control. Again, no doubt inflammation control. Again, no doubt about it. Together, they're a potent about it. Together, they're a potent about it. Together, they're a potent combo. But when you're doing this, the combo. But when you're doing this, the combo. But when you're doing this, the timing is massive. So obviously, it can timing is massive. So obviously, it can timing is massive. So obviously, it can be a bit annoying if you're very sort of
21:00be a bit annoying if you're very sort of be a bit annoying if you're very sort of struck on time. You don't have a lot of struck on time. You don't have a lot of struck on time. You don't have a lot of time. You only have specific available time. You only have specific available time. You only have specific available times that don't match when you want to times that don't match when you want to times that don't match when you want to do this. I know it can get annoying and do this. I know it can get annoying and do this. I know it can get annoying and it can get frustrating, but just try and it can get frustrating, but just try and it can get frustrating, but just try and do it whenever you get the chance. do it whenever you get the chance. do it whenever you get the chance. There's no pressure. Doing it once a There's no pressure. Doing it once a There's no pressure. Doing it once a week and at a low level is still going week and at a low level is still going week and at a low level is still going to be amazing and beneficial for you. to be amazing and beneficial for you. to be amazing and beneficial for you. Want to grow? Use the sauna after Want to grow? Use the sauna after Want to grow? Use the sauna after lifting. Want to focus? Hit the cold in lifting. Want to focus? Hit the cold in lifting. Want to focus? Hit the cold in the morning. Want full body recovery? the morning. Want full body recovery? the morning. Want full body recovery? Try and do contrast therapy as much as Try and do contrast therapy as much as Try and do contrast therapy as much as possible and just even if it's just on possible and just even if it's just on possible and just even if it's just on your day off, just do it because you your day off, just do it because you your day off, just do it because you will feel amazing benefits. Now, what will feel amazing benefits. Now, what will feel amazing benefits. Now, what I'll do is I will leave a sort of I'll do is I will leave a sort of I'll do is I will leave a sort of simplified simplified simplified cheat sheet like I do under most my cheat sheet like I do under most my cheat sheet like I do under most my episodes. I will leave that in the episodes. I will leave that in the episodes. I will leave that in the description. Um, if you have any description. Um, if you have any description. Um, if you have any questions, please comment them below. If questions, please comment them below. If questions, please comment them below. If you have any recommendations on how you
22:00you have any recommendations on how you you have any recommendations on how you listen to the podcast, so how you want listen to the podcast, so how you want listen to the podcast, so how you want stuff explained, please let me know. And stuff explained, please let me know. And stuff explained, please let me know. And if you want anything explained in if you want anything explained in if you want anything explained in further depth or my personal experience further depth or my personal experience further depth or my personal experience with certain things, also please ask with certain things, also please ask with certain things, also please ask that question. Thank you so much for that question. Thank you so much for that question. Thank you so much for listening. listening. listening. On to the next episode. Stay hot. Stay On to the next episode. Stay hot. Stay On to the next episode. Stay hot. Stay cold.