The Healing Power of Cold Exposure: A Journey to Resilience and Health - Full Transcript

00:00[Music] Adrien welcome thanks so much for being Adrien welcome thanks so much for being here thank you so much for having me here thank you so much for having me here thank you so much for having me Katie I am excited for our topic today Katie I am excited for our topic today Katie I am excited for our topic today because I will admit I myself have been because I will admit I myself have been because I will admit I myself have been resistant to cold in the past cold resistant to cold in the past cold resistant to cold in the past cold exposure and it's one of those areas of exposure and it's one of those areas of exposure and it's one of those areas of Health that I knew about and sort of Health that I knew about and sort of Health that I knew about and sort of avoided for a long time and I think your avoided for a long time and I think your avoided for a long time and I think your expertise and especially your story expertise and especially your story expertise and especially your story really highlight the powerful potential really highlight the powerful potential really highlight the powerful potential of this and I am excited to delve into of this and I am excited to delve into of this and I am excited to delve into that and also into maybe overcoming some that and also into maybe overcoming some that and also into maybe overcoming some of the resistance that people have to of the resistance that people have to of the resistance that people have to trying cold to making it a habit and I trying cold to making it a habit and I trying cold to making it a habit and I think for context the perfect place to think for context the perfect place to think for context the perfect place to start if you're willing is for you to start if you're willing is for you to start if you're willing is for you to kind of share your story and how you kind of share your story and how you kind of share your story and how you came to learn about and integrate came to learn about and integrate came to learn about and integrate deliberate cold exposure and what deliberate cold exposure and what deliberate cold exposure and what because from knowing you a little bit in because from knowing you a little bit in because from knowing you a little bit in person this had profound results for you person this had profound results for you person this had profound results for you so I would love for you to walk us so I would love for you to walk us so I would love for you to walk us through your story well I'd like to say through your story well I'd like to say through your story well I'd like to say I definitely didn't come to it willingly

01:00I definitely didn't come to it willingly I definitely didn't come to it willingly so in my early 30s I was diagnosed with so in my early 30s I was diagnosed with so in my early 30s I was diagnosed with three separate autoimmune conditions three separate autoimmune conditions three separate autoimmune conditions Hashimoto thyroiditis EU cilic Hashimoto thyroiditis EU cilic Hashimoto thyroiditis EU cilic esophagitis and esophagitis and esophagitis and ticaria and through my journey with ticaria and through my journey with ticaria and through my journey with these autoimmune diseases I continue to these autoimmune diseases I continue to these autoimmune diseases I continue to see different Specialists and continue see different Specialists and continue see different Specialists and continue to get prescribed prescription to get prescribed prescription to get prescribed prescription medications and at the height of my medications and at the height of my medications and at the height of my illness I was taking more than 20 plus illness I was taking more than 20 plus illness I was taking more than 20 plus prescriptions vitamins pills supplements prescriptions vitamins pills supplements prescriptions vitamins pills supplements um daily and then then also two live um daily and then then also two live um daily and then then also two live antibody shots per month from my antibody shots per month from my antibody shots per month from my allergist and the problem is is even allergist and the problem is is even allergist and the problem is is even with all these medications is I really with all these medications is I really with all these medications is I really wasn't feeling better nothing was really wasn't feeling better nothing was really wasn't feeling better nothing was really giving me symptom relief and you know as giving me symptom relief and you know as giving me symptom relief and you know as time went on I just became more and more time went on I just became more and more time went on I just became more and more sick I was so tired that I was losing sick I was so tired that I was losing sick I was so tired that I was losing you know social connection I was losing you know social connection I was losing you know social connection I was losing my ability to just keep up with my kids my ability to just keep up with my kids my ability to just keep up with my kids I was losing my ability to just show up I was losing my ability to just show up I was losing my ability to just show up in my life and in the world so when I

02:00in my life and in the world so when I in my life and in the world so when I was introduced to cold exposure it was was introduced to cold exposure it was was introduced to cold exposure it was sort of a last resort I have never been sort of a last resort I have never been sort of a last resort I have never been one to like the cold even six years into one to like the cold even six years into one to like the cold even six years into this practice I prefer heat but if given this practice I prefer heat but if given this practice I prefer heat but if given one healing modality for the entire rest one healing modality for the entire rest one healing modality for the entire rest of my life I would choose cold hands of my life I would choose cold hands of my life I would choose cold hands down so when I got into the cold like I down so when I got into the cold like I down so when I got into the cold like I said it was a last resort I would have said it was a last resort I would have said it was a last resort I would have at that point in time tried anything now at that point in time tried anything now at that point in time tried anything now I grew up in Florida I lived in Hawaii I grew up in Florida I lived in Hawaii I grew up in Florida I lived in Hawaii summertime is my favorite time of year summertime is my favorite time of year summertime is my favorite time of year and the cold was not my friend and the cold was not my friend and the cold was not my friend especially with Hashimoto because with especially with Hashimoto because with especially with Hashimoto because with Hashimoto your body struggles to Hashimoto your body struggles to Hashimoto your body struggles to regulate internally against external regulate internally against external regulate internally against external temperatures so cold would feel like temperatures so cold would feel like temperatures so cold would feel like pain heat would feel like Suffocation pain heat would feel like Suffocation pain heat would feel like Suffocation and my body just couldn't kind of and my body just couldn't kind of and my body just couldn't kind of respond to extreme external temperature respond to extreme external temperature respond to extreme external temperature so I was convinced that the cold so I was convinced that the cold so I was convinced that the cold couldn't be for me because I had a card couldn't be for me because I had a card couldn't be for me because I had a card caring disease that said my body caring disease that said my body caring disease that said my body couldn't talk tolerate cold and doctors

03:00couldn't talk tolerate cold and doctors couldn't talk tolerate cold and doctors will tell you like oh that's a struggle will tell you like oh that's a struggle will tell you like oh that's a struggle for you don't do it just don't do it but for you don't do it just don't do it but for you don't do it just don't do it but I was so at my WS end and everything I was so at my WS end and everything I was so at my WS end and everything that I was learning was pointing to cold that I was learning was pointing to cold that I was learning was pointing to cold as a healing modality and I thought well as a healing modality and I thought well as a healing modality and I thought well two minutes I can do this like I can two minutes I can do this like I can two minutes I can do this like I can give it a try at least and my ex-husband give it a try at least and my ex-husband give it a try at least and my ex-husband God bless him Jason just kind of set it God bless him Jason just kind of set it God bless him Jason just kind of set it up in our backyard when D was like let up in our backyard when D was like let up in our backyard when D was like let I'm going to do this he's like you don't I'm going to do this he's like you don't I'm going to do this he's like you don't have to do this but I'm going to do this have to do this but I'm going to do this have to do this but I'm going to do this I'm going to invite our friends over I'm going to invite our friends over I'm going to invite our friends over we're going to have a whole experience we're going to have a whole experience we're going to have a whole experience and so this was November 5th or 6th and so this was November 5th or 6th and so this was November 5th or 6th 2017 now here me being competitive like 2017 now here me being competitive like 2017 now here me being competitive like I am I'm like I'm going to do this so I I am I'm like I'm going to do this so I I am I'm like I'm going to do this so I put one foot on either side of the tub I put one foot on either side of the tub I put one foot on either side of the tub I put one hand on either side of the tub I put one hand on either side of the tub I put one hand on either side of the tub I dropped myself into the freezing cold dropped myself into the freezing cold dropped myself into the freezing cold water water water violently held my breath turns out that violently held my breath turns out that violently held my breath turns out that lasted about n seconds before I left out lasted about n seconds before I left out lasted about n seconds before I left out and I freaked out and I right away there

04:00and I freaked out and I right away there and I freaked out and I right away there were two things that happened that said were two things that happened that said were two things that happened that said like this is I was definitely going to like this is I was definitely going to like this is I was definitely going to do this again like not that day but I do this again like not that day but I do this again like not that day but I was definitely going to do this again was definitely going to do this again was definitely going to do this again and the first was that the chronic pain and the first was that the chronic pain and the first was that the chronic pain I had in my legs for nearly a decade was I had in my legs for nearly a decade was I had in my legs for nearly a decade was completely gone and that's insane like completely gone and that's insane like completely gone and that's insane like anyone who lives with chronic pain can anyone who lives with chronic pain can anyone who lives with chronic pain can tell you they do just about anything for tell you they do just about anything for tell you they do just about anything for a moment's relief and now this was not a a moment's relief and now this was not a a moment's relief and now this was not a drug induced reduction of pain this was drug induced reduction of pain this was drug induced reduction of pain this was just cold shock to the system no pain just cold shock to the system no pain just cold shock to the system no pain pain in my legs and the second thing pain in my legs and the second thing pain in my legs and the second thing that happened was this sense of that happened was this sense of that happened was this sense of empowerment after being sick for years empowerment after being sick for years empowerment after being sick for years and going through you know elimination and going through you know elimination and going through you know elimination food regimens and getting rid of this food regimens and getting rid of this food regimens and getting rid of this and getting rid of that being told I and getting rid of that being told I and getting rid of that being told I can't do this and I can't do that all of can't do this and I can't do that all of can't do this and I can't do that all of a sudden this was something I could do a sudden this was something I could do a sudden this was something I could do and so I had this sense of empowerment and so I had this sense of empowerment and so I had this sense of empowerment like wow of all the things I'm being like wow of all the things I'm being like wow of all the things I'm being told not to do all the things I can't do told not to do all the things I can't do told not to do all the things I can't do this is something I just did and that's this is something I just did and that's this is something I just did and that's a hilarious video too if guys want to

05:00a hilarious video too if guys want to a hilarious video too if guys want to Google adrianne's first ice bath it's Google adrianne's first ice bath it's Google adrianne's first ice bath it's out there it's out there it's out there it's fantastic um and I started doing it fantastic um and I started doing it fantastic um and I started doing it pretty regularly because those effects pretty regularly because those effects pretty regularly because those effects last for hours and then sometimes for last for hours and then sometimes for last for hours and then sometimes for days and then when you develop as a days and then when you develop as a days and then when you develop as a regular practice you are retraining your regular practice you are retraining your regular practice you are retraining your body and brain how to properly show up body and brain how to properly show up body and brain how to properly show up how to operate functionally so in less how to operate functionally so in less how to operate functionally so in less than two years from that very first ice than two years from that very first ice than two years from that very first ice bath by August of bath by August of bath by August of 2019 I went into my endocrinologist for 2019 I went into my endocrinologist for 2019 I went into my endocrinologist for my labs and got a completely clean bill my labs and got a completely clean bill my labs and got a completely clean bill of health and she just said oh this is of health and she just said oh this is of health and she just said oh this is within range we're going to keep doing within range we're going to keep doing within range we're going to keep doing this this is this looks normal we're this this is this looks normal we're this this is this looks normal we're going to keep you know we're going to going to keep you know we're going to going to keep you know we're going to keep you on this regimen that you're on keep you on this regimen that you're on keep you on this regimen that you're on because this is really good everything's because this is really good everything's because this is really good everything's looking really good and I'm like well looking really good and I'm like well looking really good and I'm like well guess what I haven't taken any guess what I haven't taken any guess what I haven't taken any prescription medications in four prescription medications in four prescription medications in four months and she's like what are you doing months and she's like what are you doing months and she's like what are you doing and so I told her I was like I'm doing and so I told her I was like I'm doing and so I told her I was like I'm doing deliberate cold exposure and she's like deliberate cold exposure and she's like deliberate cold exposure and she's like that's cool that's so fantastic she like that's cool that's so fantastic she like that's cool that's so fantastic she like writes it down in her file and she's

06:00writes it down in her file and she's writes it down in her file and she's like I hope I never have to see you like I hope I never have to see you like I hope I never have to see you again and at first I was like really again and at first I was like really again and at first I was like really excited I'm like yeah I hope I never excited I'm like yeah I hope I never excited I'm like yeah I hope I never have to see you again too and then I have to see you again too and then I have to see you again too and then I walk out of her office and I go through walk out of her office and I go through walk out of her office and I go through the waiting room and I see about a dozen the waiting room and I see about a dozen the waiting room and I see about a dozen other people overweight unhealthy stuck other people overweight unhealthy stuck other people overweight unhealthy stuck in the system and I realize she's not in the system and I realize she's not in the system and I realize she's not going to tell anyone about this she's going to tell anyone about this she's going to tell anyone about this she's not going to tell anyone that I just did not going to tell anyone that I just did not going to tell anyone that I just did the impossible I just cured the the impossible I just cured the the impossible I just cured the incurable I'm not even legally supposed incurable I'm not even legally supposed incurable I'm not even legally supposed to say I cured it I'm supposed to say I to say I cured it I'm supposed to say I to say I cured it I'm supposed to say I reversed it but all I have to say is reversed it but all I have to say is reversed it but all I have to say is it's been years now and I don't take it's been years now and I don't take it's been years now and I don't take prescription medication so what do you prescription medication so what do you prescription medication so what do you call that and I realized at that point call that and I realized at that point call that and I realized at that point in time since she's not going to tell in time since she's not going to tell in time since she's not going to tell anyone about it I have to and so I've anyone about it I have to and so I've anyone about it I have to and so I've taken it on as my own personal mission taken it on as my own personal mission taken it on as my own personal mission in life to share the healing benefits of in life to share the healing benefits of in life to share the healing benefits of the cold with anyone who will listen so the cold with anyone who will listen so the cold with anyone who will listen so thank you for having me on today and thank you for having me on today and thank you for having me on today and giving me a platform to help achieve my giving me a platform to help achieve my giving me a platform to help achieve my highest and greatest highest and greatest highest and greatest Mission well just I love your story and

07:00Mission well just I love your story and Mission well just I love your story and I think like I said for women especially I think like I said for women especially I think like I said for women especially this is such an important topic to talk this is such an important topic to talk this is such an important topic to talk about because it's one of those things about because it's one of those things about because it's one of those things like you seem like you had this like you seem like you had this like you seem like you had this experience I did as well like I'll do experience I did as well like I'll do experience I did as well like I'll do the red light I'll do the sauna I but I the red light I'll do the sauna I but I the red light I'll do the sauna I but I don't want to do the cold and then you don't want to do the cold and then you don't want to do the cold and then you had these profound benefits and I had these profound benefits and I had these profound benefits and I resonate so much with parts of your resonate so much with parts of your resonate so much with parts of your story because I also used to have story because I also used to have story because I also used to have Hashimoto and like you they tell you Hashimoto and like you they tell you Hashimoto and like you they tell you it's it's only a remission it can never it's it's only a remission it can never it's it's only a remission it can never be fully gone and I'm like well I don't be fully gone and I'm like well I don't be fully gone and I'm like well I don't take anything and everything is take anything and everything is take anything and everything is completely in range and normal and I completely in range and normal and I completely in range and normal and I feel great so like you I'm like I feel great so like you I'm like I feel great so like you I'm like I consider myself no longer having consider myself no longer having consider myself no longer having Hashimoto and don't use that word Hashimoto and don't use that word Hashimoto and don't use that word anymore but I think there's just so much anymore but I think there's just so much anymore but I think there's just so much hope in that story and like you I also hope in that story and like you I also hope in that story and like you I also had that feeling of empowerment of when had that feeling of empowerment of when had that feeling of empowerment of when I finally faced the cold and made it I finally faced the cold and made it I finally faced the cold and made it part of my routine how difficult it is part of my routine how difficult it is part of my routine how difficult it is but then how empowered you feel after but then how empowered you feel after but then how empowered you feel after and I think that's one thing we miss and I think that's one thing we miss and I think that's one thing we miss sometimes in modern society is the sometimes in modern society is the sometimes in modern society is the opportunity to face the edges of our opportunity to face the edges of our opportunity to face the edges of our comfort zone especially in a safe way comfort zone especially in a safe way comfort zone especially in a safe way that's beneficial and to feel what it that's beneficial and to feel what it that's beneficial and to feel what it feels like to push through that or to feels like to push through that or to feels like to push through that or to feel that resistance and not want to do

08:00feel that resistance and not want to do feel that resistance and not want to do it and feel that doing it anyway um with it and feel that doing it anyway um with it and feel that doing it anyway um with my kids we had the motto you are made to my kids we had the motto you are made to my kids we had the motto you are made to do hard things and they challenge each do hard things and they challenge each do hard things and they challenge each other they actually are better at ice other they actually are better at ice other they actually are better at ice bath than I am um but I love that you bath than I am um but I love that you bath than I am um but I love that you talked about the mindset side of that as talked about the mindset side of that as talked about the mindset side of that as well and I would guess some people well and I would guess some people well and I would guess some people listening had no idea that cold exposure listening had no idea that cold exposure listening had no idea that cold exposure could have this much of a profound could have this much of a profound could have this much of a profound benefit um if can you share a little bit benefit um if can you share a little bit benefit um if can you share a little bit about the science or some of the about the science or some of the about the science or some of the mechanisms that we know about by how mechanisms that we know about by how mechanisms that we know about by how this is able to create such a powerful this is able to create such a powerful this is able to create such a powerful effect yeah well for one I think it's effect yeah well for one I think it's effect yeah well for one I think it's really important to meet the cold with a really important to meet the cold with a really important to meet the cold with a calm mindset and with intention I feel calm mindset and with intention I feel calm mindset and with intention I feel like whatever emotion I meet the cold like whatever emotion I meet the cold like whatever emotion I meet the cold with is going to be enhanced in the with is going to be enhanced in the with is going to be enhanced in the water and I really make it a point to water and I really make it a point to water and I really make it a point to set an intention I also created a set an intention I also created a set an intention I also created a sensory immersive mindful meditation for sensory immersive mindful meditation for sensory immersive mindful meditation for approaching the cold with that calm approaching the cold with that calm approaching the cold with that calm mindset and then being able to respond mindset and then being able to respond mindset and then being able to respond to that fight ORF flight response that's to that fight ORF flight response that's to that fight ORF flight response that's activated in an ice bath with that calm activated in an ice bath with that calm activated in an ice bath with that calm sensory immersive type of intentional sensory immersive type of intentional sensory immersive type of intentional mindset and mindset and mindset and meditation and what I've discovered is

09:00meditation and what I've discovered is meditation and what I've discovered is that in two minutes you can completely that in two minutes you can completely that in two minutes you can completely reset your brain and your body when you reset your brain and your body when you reset your brain and your body when you are submerged below 35 degrees submerged are submerged below 35 degrees submerged are submerged below 35 degrees submerged all the way up to the neck with your all the way up to the neck with your all the way up to the neck with your hands and your feet in there are so many hands and your feet in there are so many hands and your feet in there are so many different things that are happening in different things that are happening in different things that are happening in your body for one you're getting an your body for one you're getting an your body for one you're getting an increase of nephrine and dopamine by increase of nephrine and dopamine by increase of nephrine and dopamine by over over over 500% so you are smoothing o smoothing 500% so you are smoothing o smoothing 500% so you are smoothing o smoothing over hard ired neural Pathways that have over hard ired neural Pathways that have over hard ired neural Pathways that have been formed from place of stress or been formed from place of stress or been formed from place of stress or trauma and you're replacing them with trauma and you're replacing them with trauma and you're replacing them with tens of thousands of new neural Pathways tens of thousands of new neural Pathways tens of thousands of new neural Pathways formed from a place of meditative calm formed from a place of meditative calm formed from a place of meditative calm while producing copious amounts of while producing copious amounts of while producing copious amounts of neurop and dopamine so I believe the for neurop and dopamine so I believe the for neurop and dopamine so I believe the for the first reason that ice baths the first reason that ice baths the first reason that ice baths contribute so widely to our health is contribute so widely to our health is contribute so widely to our health is that the first thing they do is they that the first thing they do is they that the first thing they do is they change the way we think about what we're change the way we think about what we're change the way we think about what we're going through it helped me move from going through it helped me move from going through it helped me move from that victim mindset of like this there's that victim mindset of like this there's that victim mindset of like this there's nothing I did to get this there's

10:00nothing I did to get this there's nothing I did to get this there's nothing I can do to prevent it you know nothing I can do to prevent it you know nothing I can do to prevent it you know there's nothing this is not my fault and there's nothing this is not my fault and there's nothing this is not my fault and this is just my lot in line help me move this is just my lot in line help me move this is just my lot in line help me move from that victim mindset into this from that victim mindset into this from that victim mindset into this empowerment mindset that I am empowerment mindset that I am empowerment mindset that I am responsible the other thing I think that responsible the other thing I think that responsible the other thing I think that is happening is like I think of is happening is like I think of is happening is like I think of autoimmune as like a dog without a job autoimmune as like a dog without a job autoimmune as like a dog without a job if you don't take your dog on walks and if you don't take your dog on walks and if you don't take your dog on walks and you don't get it exercised you don't get you don't get it exercised you don't get you don't get it exercised you don't get it out of the house it's going to it out of the house it's going to it out of the house it's going to destroy your home when I started taking destroy your home when I started taking destroy your home when I started taking ice baths all of a sudden sudden I was ice baths all of a sudden sudden I was ice baths all of a sudden sudden I was giving the dog a job I was creating this giving the dog a job I was creating this giving the dog a job I was creating this external experience for my internal body external experience for my internal body external experience for my internal body to build resilience and when I had to build resilience and when I had to build resilience and when I had autoimmune it was my body attacking autoimmune it was my body attacking autoimmune it was my body attacking itself so it's the the smartest possible itself so it's the the smartest possible itself so it's the the smartest possible computer we have and it's all misfiring computer we have and it's all misfiring computer we have and it's all misfiring and when I started introducing ice baths and when I started introducing ice baths and when I started introducing ice baths I was giving it a job all of a sudden I was giving it a job all of a sudden I was giving it a job all of a sudden instead of attacking me inter internally instead of attacking me inter internally instead of attacking me inter internally my body's like wait what she's trying to my body's like wait what she's trying to my body's like wait what she's trying to kill us we got to stay alive and it's kill us we got to stay alive and it's kill us we got to stay alive and it's going it's facing what external it's

11:00going it's facing what external it's going it's facing what external it's facing that external resilience that I'm facing that external resilience that I'm facing that external resilience that I'm introducing I'm also because I'm introducing I'm also because I'm introducing I'm also because I'm producing all that Norine and dopamine producing all that Norine and dopamine producing all that Norine and dopamine those effects lasting for hours those effects lasting for hours those effects lasting for hours sometimes days I'm changing the way I sometimes days I'm changing the way I sometimes days I'm changing the way I respond to stress so now instead of respond to stress so now instead of respond to stress so now instead of being stressed out about what I can't do being stressed out about what I can't do being stressed out about what I can't do instead of being stressed out about instead of being stressed out about instead of being stressed out about chronic pain I now have this tool that's chronic pain I now have this tool that's chronic pain I now have this tool that's helping increase my resilience for any helping increase my resilience for any helping increase my resilience for any type of stressful experience so I become type of stressful experience so I become type of stressful experience so I become more responsive rather than reactive more responsive rather than reactive more responsive rather than reactive you're also doing a lymphatic flush so you're also doing a lymphatic flush so you're also doing a lymphatic flush so when you get into an ice bath again I when you get into an ice bath again I when you get into an ice bath again I believe in below 35° I think any amount believe in below 35° I think any amount believe in below 35° I think any amount of cold is a good amount of cold anytime of cold is a good amount of cold anytime of cold is a good amount of cold anytime you're uncomfortable you're doing the you're uncomfortable you're doing the you're uncomfortable you're doing the work but I believe if you're looking for work but I believe if you're looking for work but I believe if you're looking for metabolic change that below 35 degrees metabolic change that below 35 degrees metabolic change that below 35 degrees is optimal because you want to activate is optimal because you want to activate is optimal because you want to activate fight or flight you want to put the body fight or flight you want to put the body fight or flight you want to put the body into that extreme state so that you can into that extreme state so that you can into that extreme state so that you can calm L move through it now people will

12:00calm L move through it now people will calm L move through it now people will say well I have adrenal fatigue or you say well I have adrenal fatigue or you say well I have adrenal fatigue or you know my cortisol levels are through the know my cortisol levels are through the know my cortisol levels are through the roof and I don't want to exacerbate that roof and I don't want to exacerbate that roof and I don't want to exacerbate that the cortisol the spike in your cortisol the cortisol the spike in your cortisol the cortisol the spike in your cortisol happens before you step in not while happens before you step in not while happens before you step in not while you're in while you're in everything you're in while you're in everything you're in while you're in everything levels out everything starts to come levels out everything starts to come levels out everything starts to come online but right before you in get in online but right before you in get in online but right before you in get in and this is even me six years in I stand and this is even me six years in I stand and this is even me six years in I stand at that stand outside that ice bath I at that stand outside that ice bath I at that stand outside that ice bath I question my entire existence and why I'm question my entire existence and why I'm question my entire existence and why I'm doing this but that when you get the doing this but that when you get the doing this but that when you get the spike in Adrenaline in cortisol and so spike in Adrenaline in cortisol and so spike in Adrenaline in cortisol and so this is why I developed the Moto method this is why I developed the Moto method this is why I developed the Moto method which is that sensory immersive mindful which is that sensory immersive mindful which is that sensory immersive mindful meditation that you can walk yourself meditation that you can walk yourself meditation that you can walk yourself through before stepping into the water through before stepping into the water through before stepping into the water so you step into the water calm with so you step into the water calm with so you step into the water calm with mindful intention and then when you do mindful intention and then when you do mindful intention and then when you do sit fully down and that fight ORF flight sit fully down and that fight ORF flight sit fully down and that fight ORF flight response is activated you respond to it response is activated you respond to it response is activated you respond to it in kind so that's only going to last in kind so that's only going to last in kind so that's only going to last about 30 to 45 seconds and you calmly about 30 to 45 seconds and you calmly about 30 to 45 seconds and you calmly breathe through it knowing that this is

13:00breathe through it knowing that this is breathe through it knowing that this is what cold feels like giving yourself a what cold feels like giving yourself a what cold feels like giving yourself a frame or a reference point for this frame or a reference point for this frame or a reference point for this physical Sensation that most of us have physical Sensation that most of us have physical Sensation that most of us have never experienced most of us have never never experienced most of us have never never experienced most of us have never experienced this level of cold and guess experienced this level of cold and guess experienced this level of cold and guess what it's just cold water we treat it what it's just cold water we treat it what it's just cold water we treat it like this extreme thing but the truth is like this extreme thing but the truth is like this extreme thing but the truth is our bodies are designed to have this our bodies are designed to have this our bodies are designed to have this experience it's only very recent that experience it's only very recent that experience it's only very recent that the Industrial Revolution came along and the Industrial Revolution came along and the Industrial Revolution came along and we could climate control every single we could climate control every single we could climate control every single room in our in our lives whether we're room in our in our lives whether we're room in our in our lives whether we're in the car whether we're in the garage in the car whether we're in the garage in the car whether we're in the garage in the office wherever we go we're in in the office wherever we go we're in in the office wherever we go we're in climate controlled environments but when climate controlled environments but when climate controlled environments but when we are constantly introducing ourselves we are constantly introducing ourselves we are constantly introducing ourselves to that level of comfort we are not to that level of comfort we are not to that level of comfort we are not giving ourselves the ability to build giving ourselves the ability to build giving ourselves the ability to build the resistance to extreme temperature the resistance to extreme temperature the resistance to extreme temperature shift and our bodies are made for that such a good explanation and I that such a good explanation and I noticed that as well because in the past noticed that as well because in the past noticed that as well because in the past I would have classified myself as some I would have classified myself as some I would have classified myself as some someone who I would say wasn't good at

14:00someone who I would say wasn't good at someone who I would say wasn't good at meditation or I always had trouble with meditation or I always had trouble with meditation or I always had trouble with what I thought meditation was supposed what I thought meditation was supposed what I thought meditation was supposed to be and I felt like I could never to be and I felt like I could never to be and I felt like I could never quiet my mind and one thing I noticed quiet my mind and one thing I noticed quiet my mind and one thing I noticed immediately in the cold was that it be immediately in the cold was that it be immediately in the cold was that it be it takes your focus and you have to it takes your focus and you have to it takes your focus and you have to Center on your breath to be able to stay Center on your breath to be able to stay Center on your breath to be able to stay in and so it was one of the few times I in and so it was one of the few times I in and so it was one of the few times I found it easy to quiet my mind and to found it easy to quiet my mind and to found it easy to quiet my mind and to just be present in my body which I think just be present in my body which I think just be present in my body which I think that alone has such tremendous benefit that alone has such tremendous benefit that alone has such tremendous benefit and I've been learning from you and and and I've been learning from you and and and I've been learning from you and and from so many sources on things like the from so many sources on things like the from so many sources on things like the breath work side and how that can make breath work side and how that can make breath work side and how that can make it so much more pleasant in the it so much more pleasant in the it so much more pleasant in the experience when you actually learn how experience when you actually learn how experience when you actually learn how to breathe correctly but I started off to breathe correctly but I started off to breathe correctly but I started off um I would play Bad Romance by Lady Gaga um I would play Bad Romance by Lady Gaga um I would play Bad Romance by Lady Gaga because it was five minutes long and because it was five minutes long and because it was five minutes long and that's how long I was trying to stay and that's how long I was trying to stay and that's how long I was trying to stay and the funny part is now if I hear that the funny part is now if I hear that the funny part is now if I hear that song I will get goosebumps even if I'm song I will get goosebumps even if I'm song I will get goosebumps even if I'm not in the cold because it's such a not in the cold because it's such a not in the cold because it's such a trained response now um but I also think trained response now um but I also think trained response now um but I also think back to when I visited Finland years ago back to when I visited Finland years ago back to when I visited Finland years ago and they have their babies in little and they have their babies in little and they have their babies in little strollers and they leave them outside strollers and they leave them outside strollers and they leave them outside the coffee shop when the moms are inside the coffee shop when the moms are inside the coffee shop when the moms are inside having coffee and they have this belief having coffee and they have this belief having coffee and they have this belief that if they're exposed to the elements that if they're exposed to the elements

15:00that if they're exposed to the elements and exposed to the temperatures from a and exposed to the temperatures from a and exposed to the temperatures from a young age it's actually a healthy young age it's actually a healthy young age it's actually a healthy adaptive response for them and it makes adaptive response for them and it makes adaptive response for them and it makes their immune system Stronger versus here their immune system Stronger versus here their immune system Stronger versus here we often tell our kids to bundle up and we often tell our kids to bundle up and we often tell our kids to bundle up and have them avoid the cold because we have them avoid the cold because we have them avoid the cold because we don't want them to feel uncomfortable don't want them to feel uncomfortable don't want them to feel uncomfortable but it really helped me reframe how we but it really helped me reframe how we but it really helped me reframe how we think about temperature extremes and I think about temperature extremes and I think about temperature extremes and I feel like people are more accepting of feel like people are more accepting of feel like people are more accepting of the sauna and we understand the benefits the sauna and we understand the benefits the sauna and we understand the benefits of getting hot but those same things of getting hot but those same things of getting hot but those same things apply like you talked about to getting apply like you talked about to getting apply like you talked about to getting cold as well and so I love that that cold as well and so I love that that cold as well and so I love that that balance can you speak a little bit to balance can you speak a little bit to balance can you speak a little bit to I've always thought of sort of almost I've always thought of sort of almost I've always thought of sort of almost separate categories of cold exposure on separate categories of cold exposure on separate categories of cold exposure on its own sauna on its own and then if we its own sauna on its own and then if we its own sauna on its own and then if we do contrast therapy it's almost like a do contrast therapy it's almost like a do contrast therapy it's almost like a whole different category because some of whole different category because some of whole different category because some of the benefits are different some are the benefits are different some are the benefits are different some are similar can you explain your kind of similar can you explain your kind of similar can you explain your kind of theory on that or how to integrate if theory on that or how to integrate if theory on that or how to integrate if you're going to do sauna as well what's you're going to do sauna as well what's you're going to do sauna as well what's the best way to do that well one thing the best way to do that well one thing the best way to do that well one thing that I've learned is start on cold end that I've learned is start on cold end that I've learned is start on cold end on cold and this is because we do a lot on cold and this is because we do a lot on cold and this is because we do a lot of things that warm the body there are of things that warm the body there are of things that warm the body there are very few things we do that cool the body very few things we do that cool the body very few things we do that cool the body and you know people say oh I do the cryo and you know people say oh I do the cryo and you know people say oh I do the cryo or you know I live in my own in the or you know I live in my own in the or you know I live in my own in the winters and it gets really cold cold air

16:00winters and it gets really cold cold air winters and it gets really cold cold air is different than cold water cold air is is different than cold water cold air is is different than cold water cold air is going to have an impact on the surface going to have an impact on the surface going to have an impact on the surface of your skin whereas cold water I think of your skin whereas cold water I think of your skin whereas cold water I think of as like cold concentrate that's going of as like cold concentrate that's going of as like cold concentrate that's going to affect your internal system that's to affect your internal system that's to affect your internal system that's going to affect your core body going to affect your core body going to affect your core body temperature and so first of all start temperature and so first of all start temperature and so first of all start slow everyone's like you know five slow everyone's like you know five slow everyone's like you know five minutes 10 minutes or if I feel great at minutes 10 minutes or if I feel great at minutes 10 minutes or if I feel great at two minutes I'm going to feel like two minutes I'm going to feel like two minutes I'm going to feel like Superman at 10 minutes and the truth is Superman at 10 minutes and the truth is Superman at 10 minutes and the truth is this is a minimum effective dose this is a minimum effective dose this is a minimum effective dose practice it's not about how long you you practice it's not about how long you you practice it's not about how long you you can stay in it's about how calm can you can stay in it's about how calm can you can stay in it's about how calm can you breathe through the amount of time that breathe through the amount of time that breathe through the amount of time that you are staying in and when it comes to you are staying in and when it comes to you are staying in and when it comes to contrast therapies it's really important contrast therapies it's really important contrast therapies it's really important not to rely on the cold to cool you off not to rely on the cold to cool you off not to rely on the cold to cool you off post heat or rely on the heat to warm post heat or rely on the heat to warm post heat or rely on the heat to warm you up post cold cold exposure is going you up post cold cold exposure is going you up post cold cold exposure is going to provide a to provide a to provide a vasoconstrictive experience so that's vasoconstrictive experience so that's vasoconstrictive experience so that's going to be the shrinking of your going to be the shrinking of your going to be the shrinking of your vascular system so especially in your vascular system so especially in your vascular system so especially in your hands and your feet it's going to like hands and your feet it's going to like hands and your feet it's going to like squeeze like a tube of tooth paste from squeeze like a tube of tooth paste from squeeze like a tube of tooth paste from your hands your feet first bringing all

17:00your hands your feet first bringing all your hands your feet first bringing all that blood rushing to your to your that blood rushing to your to your that blood rushing to your to your internal organs to keep the internal internal organs to keep the internal internal organs to keep the internal Core Body around your organs warm while Core Body around your organs warm while Core Body around your organs warm while it's doing that you're also going it's doing that you're also going it's doing that you're also going through an extreme detox process but through an extreme detox process but through an extreme detox process but this is also good for a vascular system this is also good for a vascular system this is also good for a vascular system in that you get like a full push-up in that you get like a full push-up in that you get like a full push-up experience so if we only ever lift on a experience so if we only ever lift on a experience so if we only ever lift on a push-up we're never going to build a push-up we're never going to build a push-up we're never going to build a Bice step we need to lift and go down we Bice step we need to lift and go down we Bice step we need to lift and go down we need to go both motions in order to need to go both motions in order to need to go both motions in order to properly build a bicep so to keep our properly build a bicep so to keep our properly build a bicep so to keep our back vascular system healthy same thing back vascular system healthy same thing back vascular system healthy same thing we need extreme heat and we need extreme we need extreme heat and we need extreme we need extreme heat and we need extreme cold now extreme cold is going to cold now extreme cold is going to cold now extreme cold is going to constrict extreme heat is going to constrict extreme heat is going to constrict extreme heat is going to expand however if you're in a hot tub expand however if you're in a hot tub expand however if you're in a hot tub like a Jacuzzi or a hot bath you're also like a Jacuzzi or a hot bath you're also like a Jacuzzi or a hot bath you're also going to experience some constriction going to experience some constriction going to experience some constriction the constriction in cold is more the constriction in cold is more the constriction in cold is more effective than the constriction in heat effective than the constriction in heat effective than the constriction in heat so you're going to get a little bit more so you're going to get a little bit more so you're going to get a little bit more Boost from that constriction of cold so Boost from that constriction of cold so Boost from that constriction of cold so keep that in mind if you're going from keep that in mind if you're going from keep that in mind if you're going from ice bath to hot tub versus ice bath to

18:00ice bath to hot tub versus ice bath to ice bath to hot tub versus ice bath to sauna now when we go back and forth it's sauna now when we go back and forth it's sauna now when we go back and forth it's great to have these things independent great to have these things independent great to have these things independent of themselves but keep in mind too you of themselves but keep in mind too you of themselves but keep in mind too you are detoxifying when you're sweating in are detoxifying when you're sweating in are detoxifying when you're sweating in the sauna and when you're going through the sauna and when you're going through the sauna and when you're going through the cold you are detoxifying your body the cold you are detoxifying your body the cold you are detoxifying your body so if you're doing a practice like this so if you're doing a practice like this so if you're doing a practice like this and you're new to it make sure you have and you're new to it make sure you have and you're new to it make sure you have proper supplement support make sure proper supplement support make sure proper supplement support make sure you're getting your magnesium your zinc you're getting your magnesium your zinc you're getting your magnesium your zinc your electrolytes and we don't need your electrolytes and we don't need your electrolytes and we don't need fancy electrolytes drinks to do this you fancy electrolytes drinks to do this you fancy electrolytes drinks to do this you can do it through Salt lemon honey can do it through Salt lemon honey can do it through Salt lemon honey things that are very natural I like to things that are very natural I like to things that are very natural I like to think of things that are just one think of things that are just one think of things that are just one ingredient foods not these like like I'm ingredient foods not these like like I'm ingredient foods not these like like I'm not a fan if I can't read the not a fan if I can't read the not a fan if I can't read the ingredients I'm not putting it in my ingredients I'm not putting it in my ingredients I'm not putting it in my body period Point Blank except for body period Point Blank except for body period Point Blank except for French fries don't judge um and when French fries don't judge um and when French fries don't judge um and when you're thinking of doing a practice like you're thinking of doing a practice like you're thinking of doing a practice like this it's totally fine to space it out this it's totally fine to space it out this it's totally fine to space it out maybe you start your day with the cold maybe you start your day with the cold maybe you start your day with the cold because that wakes you up and it gets because that wakes you up and it gets because that wakes you up and it gets you prepared for your day and you end you prepared for your day and you end you prepared for your day and you end the day with heat because it's really the day with heat because it's really the day with heat because it's really nice right before you go to bed also nice right before you go to bed also nice right before you go to bed also you're suffering from something like

19:00you're suffering from something like you're suffering from something like insomnia nothing wrong with doing an ice insomnia nothing wrong with doing an ice insomnia nothing wrong with doing an ice bath about two hours before bed it's bath about two hours before bed it's bath about two hours before bed it's going to give you that little bit of a going to give you that little bit of a going to give you that little bit of a spike you're going to level off your spike you're going to level off your spike you're going to level off your body will still be a little bit cold body will still be a little bit cold body will still be a little bit cold while you go to sleep and that can be while you go to sleep and that can be while you go to sleep and that can be very optimal for sleeping so keeping in very optimal for sleeping so keeping in very optimal for sleeping so keeping in mind too especially if you're new to any mind too especially if you're new to any mind too especially if you're new to any type of cold or heat practice you could type of cold or heat practice you could type of cold or heat practice you could feel very tired especially your first feel very tired especially your first feel very tired especially your first few times of taking an ice bath you few times of taking an ice bath you few times of taking an ice bath you could just feel like you need the could just feel like you need the could just feel like you need the longest hardest snap of your life and so longest hardest snap of your life and so longest hardest snap of your life and so you know check in with yourself make you know check in with yourself make you know check in with yourself make sure you're leaving space space around sure you're leaving space space around sure you're leaving space space around these things to see what your body needs these things to see what your body needs these things to see what your body needs um I also think that it's important when um I also think that it's important when um I also think that it's important when you're doing a contrast session so you're doing a contrast session so you're doing a contrast session so you're going back and forth hot to cold you're going back and forth hot to cold you're going back and forth hot to cold give yourself about 3ish minutes in give yourself about 3ish minutes in give yourself about 3ish minutes in between each molality let your body do between each molality let your body do between each molality let your body do the work when you get out of the cold the work when you get out of the cold the work when you get out of the cold those cold shock proteins are active you those cold shock proteins are active you those cold shock proteins are active you want them to be active and when you get want them to be active and when you get want them to be active and when you get into the Heat and you start to warm up into the Heat and you start to warm up into the Heat and you start to warm up you're going to switch into the heat you're going to switch into the heat you're going to switch into the heat chock proteins but they're each chock proteins but they're each chock proteins but they're each beneficial for different reasons and so beneficial for different reasons and so beneficial for different reasons and so I love a good contrast practice and I

20:00I love a good contrast practice and I I love a good contrast practice and I think it really depends on how much time think it really depends on how much time think it really depends on how much time do you have where does it fit into your do you have where does it fit into your do you have where does it fit into your life because each person's practice can life because each person's practice can life because each person's practice can be totally different and you can kind of be totally different and you can kind of be totally different and you can kind of make it to where it fits your lifestyle make it to where it fits your lifestyle make it to where it fits your lifestyle so I'm a big fan of a contrast practice so I'm a big fan of a contrast practice so I'm a big fan of a contrast practice and I think there are many different and I think there are many different and I think there are many different ways that we can go about that to suit ways that we can go about that to suit ways that we can go about that to suit our lifestyle our schedules and what our lifestyle our schedules and what our lifestyle our schedules and what we're physically capable we're physically capable we're physically capable of I love that and I'll include some of I love that and I'll include some of I love that and I'll include some links in the show notes for the links in the show notes for the links in the show notes for the electrolyte side that you mention electrolyte side that you mention electrolyte side that you mention because I've noticed a difference just because I've noticed a difference just because I've noticed a difference just from adding salt to my water and I had a from adding salt to my water and I had a from adding salt to my water and I had a podcast guest explain that but it's podcast guest explain that but it's podcast guest explain that but it's amazing how if we don't have those amazing how if we don't have those amazing how if we don't have those electrolytes how much better we feel electrolytes how much better we feel electrolytes how much better we feel when we get them and I feel like you when we get them and I feel like you when we get them and I feel like you said especially if you're adding in cold said especially if you're adding in cold said especially if you're adding in cold practice or heat practice you want to practice or heat practice you want to practice or heat practice you want to pay attention to that factor as well um pay attention to that factor as well um pay attention to that factor as well um also that point about being tired after also that point about being tired after also that point about being tired after is so important I noticed that a lot is so important I noticed that a lot is so important I noticed that a lot when I started sauna and after cold as when I started sauna and after cold as when I started sauna and after cold as well and it makes sense because of all well and it makes sense because of all well and it makes sense because of all those reactions you explain and how the those reactions you explain and how the those reactions you explain and how the body is detoxing and the lymphatic body is detoxing and the lymphatic body is detoxing and the lymphatic system is moving and those are great I I system is moving and those are great I I system is moving and those are great I I feel like that post sauna cold just then

21:00feel like that post sauna cold just then feel like that post sauna cold just then is such a wonderful feeling but a good is such a wonderful feeling but a good is such a wonderful feeling but a good reminder to make time for that so you reminder to make time for that so you reminder to make time for that so you don't have to go rush back to life don't have to go rush back to life don't have to go rush back to life immediately after and fight through that immediately after and fight through that immediately after and fight through that tiredness what would you say is the tiredness what would you say is the tiredness what would you say is the minimum effective dose if somebody minimum effective dose if somebody minimum effective dose if somebody wanted to start getting the benefits of wanted to start getting the benefits of wanted to start getting the benefits of cold exposure and still maybe felt that cold exposure and still maybe felt that cold exposure and still maybe felt that but I don't like it I don't want to do but I don't like it I don't want to do but I don't like it I don't want to do it what is the minimum effective dose it what is the minimum effective dose it what is the minimum effective dose for someone to start off to really just for someone to start off to really just for someone to start off to really just see those effects start for them well see those effects start for them well see those effects start for them well you know I don't like working out but I you know I don't like working out but I you know I don't like working out but I do it because what it does for my body do it because what it does for my body do it because what it does for my body you know I still like I said six years you know I still like I said six years you know I still like I said six years into this practice I don't love the cold into this practice I don't love the cold into this practice I don't love the cold the cold is not my first choice I love the cold is not my first choice I love the cold is not my first choice I love to be hot however I'm going for that to be hot however I'm going for that to be hot however I'm going for that high impact in the shortest amount of high impact in the shortest amount of high impact in the shortest amount of time possible so you can have effects time possible so you can have effects time possible so you can have effects with cold like I said at any temperature with cold like I said at any temperature with cold like I said at any temperature that makes you uncomfortable anytime you that makes you uncomfortable anytime you that makes you uncomfortable anytime you notice your cold and it's uncomfortable notice your cold and it's uncomfortable notice your cold and it's uncomfortable for you create a practice of breathing for you create a practice of breathing for you create a practice of breathing into your belly and accepting it finding into your belly and accepting it finding into your belly and accepting it finding relaxation in that discomfort relaxation in that discomfort relaxation in that discomfort I also think it's important too to keep

22:00I also think it's important too to keep I also think it's important too to keep in mind it you can get it any which way in mind it you can get it any which way in mind it you can get it any which way so you can start with just an ice cube so you can start with just an ice cube so you can start with just an ice cube on the interior of your wrist and that's on the interior of your wrist and that's on the interior of your wrist and that's going to have an impact if you're in an going to have an impact if you're in an going to have an impact if you're in an emotional state or an anxious State you emotional state or an anxious State you emotional state or an anxious State you can put an ice cube on your wrist and can put an ice cube on your wrist and can put an ice cube on your wrist and that's going to help calm you down in that's going to help calm you down in that's going to help calm you down in that state there is a reason that we are that state there is a reason that we are that state there is a reason that we are told to if we're upset go splash your told to if we're upset go splash your told to if we're upset go splash your face with some water when we Splash our face with some water when we Splash our face with some water when we Splash our face with water we are activating the face with water we are activating the face with water we are activating the body's mimon dive response you can read body's mimon dive response you can read body's mimon dive response you can read about this in the book by Wallace CH about this in the book by Wallace CH about this in the book by Wallace CH Nichols blue mind it's fantastic read if Nichols blue mind it's fantastic read if Nichols blue mind it's fantastic read if you've never read it I highly recommend you've never read it I highly recommend you've never read it I highly recommend it um but you're activating the body's it um but you're activating the body's it um but you're activating the body's dive response which is also going to dive response which is also going to dive response which is also going to calm everything down now you can take calm everything down now you can take calm everything down now you can take that up a notch and make it freeze in that up a notch and make it freeze in that up a notch and make it freeze in cold water so fill a large bowl of ice cold water so fill a large bowl of ice cold water so fill a large bowl of ice Add Water dunk your face three to five Add Water dunk your face three to five Add Water dunk your face three to five times for about 5 to 7 Seconds 5 to 10 times for about 5 to 7 Seconds 5 to 10 times for about 5 to 7 Seconds 5 to 10 seconds dunk your hands 3 to five times seconds dunk your hands 3 to five times seconds dunk your hands 3 to five times dunk your feet three to five times do it dunk your feet three to five times do it dunk your feet three to five times do it in that order so you're not getting foot in that order so you're not getting foot in that order so you're not getting foot water on your face or you know whatever water on your face or you know whatever water on your face or you know whatever into but that's also a practice that can

23:00into but that's also a practice that can into but that's also a practice that can be done in a hotel room or when you're be done in a hotel room or when you're be done in a hotel room or when you're traveling or at home if you don't have traveling or at home if you don't have traveling or at home if you don't have an ice bath nature is another really an ice bath nature is another really an ice bath nature is another really great place to get your cold exposure great place to get your cold exposure great place to get your cold exposure now again people say 55 degrees people now again people say 55 degrees people now again people say 55 degrees people say you know I love to stay below 35 say you know I love to stay below 35 say you know I love to stay below 35 degrees for me if you're coming to see degrees for me if you're coming to see degrees for me if you're coming to see me and it's your very first ice bath me and it's your very first ice bath me and it's your very first ice bath it's going to be about 33 Dees you're it's going to be about 33 Dees you're it's going to be about 33 Dees you're going in all the way up to your neck going in all the way up to your neck going in all the way up to your neck you're going in for 2 minutes and guess you're going in for 2 minutes and guess you're going in for 2 minutes and guess what you're going to be just fine you're what you're going to be just fine you're what you're going to be just fine you're going to feel fantastic IC on the other going to feel fantastic IC on the other going to feel fantastic IC on the other side especially if you're choosing that side especially if you're choosing that side especially if you're choosing that maroto method mindful meditation first maroto method mindful meditation first maroto method mindful meditation first to put you in the right mindset for the to put you in the right mindset for the to put you in the right mindset for the experience but you can go into nature experience but you can go into nature experience but you can go into nature nature is fantastic for cold water nature is fantastic for cold water nature is fantastic for cold water you're also getting the benefits of you're also getting the benefits of you're also getting the benefits of grounding the mineral content of grounding the mineral content of grounding the mineral content of whatever body of water you're in I just whatever body of water you're in I just whatever body of water you're in I just recommend if you're going in nature and recommend if you're going in nature and recommend if you're going in nature and you're new to the practice first of all you're new to the practice first of all you're new to the practice first of all bring a friend make sure people know bring a friend make sure people know bring a friend make sure people know where you are make sure you don't go in where you are make sure you don't go in where you are make sure you don't go in any deeper than the waist cuz you can any deeper than the waist cuz you can any deeper than the waist cuz you can always sit down in the water but you always sit down in the water but you always sit down in the water but you don't want to be floating putting out don't want to be floating putting out don't want to be floating putting out into the water and then everything in into the water and then everything in into the water and then everything in your body is slowing down and then it'd

24:00your body is slowing down and then it'd your body is slowing down and then it'd be real difficult to use your motor be real difficult to use your motor be real difficult to use your motor skills to get out so no deeper than skills to get out so no deeper than skills to get out so no deeper than waste and just kind of Crouch down into waste and just kind of Crouch down into waste and just kind of Crouch down into the water have an exit strategy if you the water have an exit strategy if you the water have an exit strategy if you are in nature and there's snow on the are in nature and there's snow on the are in nature and there's snow on the banks and that water is moving keep in banks and that water is moving keep in banks and that water is moving keep in mind it could be below 32 degrees so mind it could be below 32 degrees so mind it could be below 32 degrees so Rushing Water in nature when it's Rushing Water in nature when it's Rushing Water in nature when it's snowing outside can be like 27 26° so be snowing outside can be like 27 26° so be snowing outside can be like 27 26° so be aware of that having an exit strategy aware of that having an exit strategy aware of that having an exit strategy means that you have a way to change to means that you have a way to change to means that you have a way to change to warm dry clothes hopefully not too many warm dry clothes hopefully not too many warm dry clothes hopefully not too many buttons or zippers because your fingers buttons or zippers because your fingers buttons or zippers because your fingers will struggle to move and having an exit will struggle to move and having an exit will struggle to move and having an exit strategy of where you going from that strategy of where you going from that strategy of where you going from that body of water to your next warm space body of water to your next warm space body of water to your next warm space not on a motorcycle again using those not on a motorcycle again using those not on a motorcycle again using those motor motor skills or even a bicycle motor motor skills or even a bicycle motor motor skills or even a bicycle using those motor skills having a car using those motor skills having a car using those motor skills having a car where you can heat it up not a 300 yard where you can heat it up not a 300 yard where you can heat it up not a 300 yard walk back to a farmhouse after you've walk back to a farmhouse after you've walk back to a farmhouse after you've taken an ice bath in the river when it's taken an ice bath in the river when it's taken an ice bath in the river when it's snowing outside so keeping things like snowing outside so keeping things like snowing outside so keeping things like that in mind you can also find a local

25:00that in mind you can also find a local that in mind you can also find a local facility um there are all kinds of facility um there are all kinds of facility um there are all kinds of facilities popping up everywhere with facilities popping up everywhere with facilities popping up everywhere with Wellness they've got hot they've got Wellness they've got hot they've got Wellness they've got hot they've got cold practices Katie's opening one too cold practices Katie's opening one too cold practices Katie's opening one too that I can't wait to visit the Florida that I can't wait to visit the Florida that I can't wait to visit the Florida Panhandle um so thinking of different Panhandle um so thinking of different Panhandle um so thinking of different ways and you can just get a big ways and you can just get a big ways and you can just get a big container fill it with a bunch of ice in container fill it with a bunch of ice in container fill it with a bunch of ice in your backyard invite your friends if your backyard invite your friends if your backyard invite your friends if you're doing it that way understand you're doing it that way understand you're doing it that way understand you're going to need 300 lb of ice I you're going to need 300 lb of ice I you're going to need 300 lb of ice I think it's real cute when people are think it's real cute when people are think it's real cute when people are like I got 60 PBS worth of ice and I put like I got 60 PBS worth of ice and I put like I got 60 PBS worth of ice and I put it in my bathtub cute what' that do for it in my bathtub cute what' that do for it in my bathtub cute what' that do for you probably not much even if you were a you probably not much even if you were a you probably not much even if you were a little uncomfortable so if you are going little uncomfortable so if you are going little uncomfortable so if you are going to do the DIY at home ice bath in your to do the DIY at home ice bath in your to do the DIY at home ice bath in your bathtub or in a container make sure bathtub or in a container make sure bathtub or in a container make sure you've got about 250 to 300 lbs of ice you've got about 250 to 300 lbs of ice you've got about 250 to 300 lbs of ice you want it to be like all ice then add you want it to be like all ice then add you want it to be like all ice then add water because you want to activate that water because you want to activate that water because you want to activate that figh ORF flight experience so whether if figh ORF flight experience so whether if figh ORF flight experience so whether if you're new to this practice there are you're new to this practice there are you're new to this practice there are all different levels that you can start all different levels that you can start all different levels that you can start at I say go full B start at 33° turn on at I say go full B start at 33° turn on at I say go full B start at 33° turn on one of my meditations from YouTube or

26:00one of my meditations from YouTube or one of my meditations from YouTube or insight timer or Spotify I'll walk you insight timer or Spotify I'll walk you insight timer or Spotify I'll walk you right through it I think why wait and if right through it I think why wait and if right through it I think why wait and if we're going to do two minutes for a full we're going to do two minutes for a full we're going to do two minutes for a full body reset why not go for that cold body reset why not go for that cold body reset why not go for that cold concentrate why not go for that coldest concentrate why not go for that coldest concentrate why not go for that coldest possible way that you can do it just possible way that you can do it just possible way that you can do it just change your mindset about how you're change your mindset about how you're change your mindset about how you're going to approach it and understand it going to approach it and understand it going to approach it and understand it might be uncomfortable but this is what might be uncomfortable but this is what might be uncomfortable but this is what cold feels like and just like we train cold feels like and just like we train cold feels like and just like we train ourselves with anything else we can ourselves with anything else we can ourselves with anything else we can train ourselves through the discomfort train ourselves through the discomfort train ourselves through the discomfort of of of cold so true and for anybody who hasn't cold so true and for anybody who hasn't cold so true and for anybody who hasn't tried the cold just the face dunk even tried the cold just the face dunk even tried the cold just the face dunk even with ice water I would encourage you with ice water I would encourage you with ice water I would encourage you guys to try that today because I have guys to try that today because I have guys to try that today because I have found in the morning if I'm like found in the morning if I'm like found in the morning if I'm like dragging a little bit or the kids woke dragging a little bit or the kids woke dragging a little bit or the kids woke me up and I didn't get enough sleep a me up and I didn't get enough sleep a me up and I didn't get enough sleep a few face dunks in literally just a bowl few face dunks in literally just a bowl few face dunks in literally just a bowl of water in my kitchen gives me that of water in my kitchen gives me that of water in my kitchen gives me that dopamine Rush that like feeling of dopamine Rush that like feeling of dopamine Rush that like feeling of energy I really feel like it also helps energy I really feel like it also helps energy I really feel like it also helps with overwhelm so if I'm having a with overwhelm so if I'm having a with overwhelm so if I'm having a stressful day I'll sometimes do that and stressful day I'll sometimes do that and stressful day I'll sometimes do that and it's incredible how much different you it's incredible how much different you it's incredible how much different you feel and to your point if you're dunking feel and to your point if you're dunking feel and to your point if you're dunking your face your hands and your feet

27:00your face your hands and your feet your face your hands and your feet you're targeting those glabrous regions you're targeting those glabrous regions you're targeting those glabrous regions which we know can actually transfer that which we know can actually transfer that which we know can actually transfer that cool more effectively and so you can cool more effectively and so you can cool more effectively and so you can kind of get some of those baby benefits kind of get some of those baby benefits kind of get some of those baby benefits even if you don't have the ability to do even if you don't have the ability to do even if you don't have the ability to do a cold plunge right away um you a cold plunge right away um you a cold plunge right away um you mentioned the water colder than 32 mentioned the water colder than 32 mentioned the water colder than 32 degrees and I've had that experience degrees and I've had that experience degrees and I've had that experience once actually when I was in Finland and once actually when I was in Finland and once actually when I was in Finland and we went from a 210 degree sauna and then we went from a 210 degree sauna and then we went from a 210 degree sauna and then they had a river that they had cut a they had a river that they had cut a they had a river that they had cut a hole in the ice and you went down steps hole in the ice and you went down steps hole in the ice and you went down steps and held on to a rope and my goal was to and held on to a rope and my goal was to and held on to a rope and my goal was to stay for one minute and I did it it was stay for one minute and I did it it was stay for one minute and I did it it was extremely tough to mentally stay in extremely tough to mentally stay in extremely tough to mentally stay in there that long and your hands kind of there that long and your hands kind of there that long and your hands kind of freeze to the Rope while you're trying freeze to the Rope while you're trying freeze to the Rope while you're trying to hold on um but it was such a rush to hold on um but it was such a rush to hold on um but it was such a rush after and it was my only experience with after and it was my only experience with after and it was my only experience with sub freezing water but absolutely sub freezing water but absolutely sub freezing water but absolutely incredible um and you touched a little incredible um and you touched a little incredible um and you touched a little bit on ways people can do this at home bit on ways people can do this at home bit on ways people can do this at home even if a you know really fancy cold even if a you know really fancy cold even if a you know really fancy cold plung is out of the budget I would love plung is out of the budget I would love plung is out of the budget I would love to go a little deeper on that and kind to go a little deeper on that and kind to go a little deeper on that and kind of maybe give your gold standard best of maybe give your gold standard best of maybe give your gold standard best recommendations that people can do at recommendations that people can do at recommendations that people can do at home are the DIY freezer options worth home are the DIY freezer options worth home are the DIY freezer options worth doing do they even get cold enough um doing do they even get cold enough um doing do they even get cold enough um kind of where are the good starting kind of where are the good starting kind of where are the good starting entry points for this if budget is a

28:00entry points for this if budget is a entry points for this if budget is a factor for people well if you're really factor for people well if you're really factor for people well if you're really if you're doing that starting entry if you're doing that starting entry if you're doing that starting entry budget thing but you really want an nice budget thing but you really want an nice budget thing but you really want an nice bath then yeah gather a group of friends bath then yeah gather a group of friends bath then yeah gather a group of friends together get yourself a rubber made together get yourself a rubber made together get yourself a rubber made container and just make sure everybody container and just make sure everybody container and just make sure everybody brings like 40 pounds of ice together brings like 40 pounds of ice together brings like 40 pounds of ice together and then you can get like you know and then you can get like you know and then you can get like you know between five and 10 based on your between five and 10 based on your between five and 10 based on your external air temperature and the external air temperature and the external air temperature and the temperature of your water you can get temperature of your water you can get temperature of your water you can get about a 5 to 10 three to five minute ice about a 5 to 10 three to five minute ice about a 5 to 10 three to five minute ice baths and so that's really like a great baths and so that's really like a great baths and so that's really like a great way to do it you can do a cold shower I way to do it you can do a cold shower I way to do it you can do a cold shower I hate cold showers I would rather sit hate cold showers I would rather sit hate cold showers I would rather sit calmly and 33 degrees than be locally calmly and 33 degrees than be locally calmly and 33 degrees than be locally pelted with any temperature like any pelted with any temperature like any pelted with any temperature like any cold temperature but if you are doing a cold temperature but if you are doing a cold temperature but if you are doing a cold shower make sure you're rotating cold shower make sure you're rotating cold shower make sure you're rotating the body and again just approaching it the body and again just approaching it the body and again just approaching it with that calm mindset you can do the with that calm mindset you can do the with that calm mindset you can do the DIY chest freezer uh we did a beautiful DIY chest freezer uh we did a beautiful DIY chest freezer uh we did a beautiful podcast with Adrian ginier with his podcast with Adrian ginier with his podcast with Adrian ginier with his Earth speed group uh explaining how to Earth speed group uh explaining how to Earth speed group uh explaining how to set up a DIY ice bath using a test set up a DIY ice bath using a test set up a DIY ice bath using a test freezer now those will make ice

29:00freezer now those will make ice freezer now those will make ice filtration can be a little you know filtration can be a little you know filtration can be a little you know tricky so we've got the filtration tricky so we've got the filtration tricky so we've got the filtration instructions on there too it can feel a instructions on there too it can feel a instructions on there too it can feel a little uncomfortable keeping in mind little uncomfortable keeping in mind little uncomfortable keeping in mind they are not designed to hold that type they are not designed to hold that type they are not designed to hold that type of weight in the water or you stepping of weight in the water or you stepping of weight in the water or you stepping in and out so it's not a long-term in and out so it's not a long-term in and out so it's not a long-term solution but if you've only got about solution but if you've only got about solution but if you've only got about $1,000 or a little less that could be a $1,000 or a little less that could be a $1,000 or a little less that could be a great solution for you to get into this great solution for you to get into this great solution for you to get into this practice and really see for yourself is practice and really see for yourself is practice and really see for yourself is this going to be a daily practice or a this going to be a daily practice or a this going to be a daily practice or a near daily practice I don't actually near daily practice I don't actually near daily practice I don't actually believe in doing anything every day believe in doing anything every day believe in doing anything every day except for breathing um so I don't take except for breathing um so I don't take except for breathing um so I don't take daily ice baths but you know you may daily ice baths but you know you may daily ice baths but you know you may find you know I do this often enough find you know I do this often enough find you know I do this often enough that it's worth it to invest 5 to 10,000 that it's worth it to invest 5 to 10,000 that it's worth it to invest 5 to 10,000 on a product for myself to use at home on a product for myself to use at home on a product for myself to use at home but make sure that you're really into it but make sure that you're really into it but make sure that you're really into it first um and you can you can have you first um and you can you can have you first um and you can you can have you know once you graduate from that ice you know once you graduate from that ice you know once you graduate from that ice you know ice chest freezer experience you know ice chest freezer experience you know ice chest freezer experience you can go into one of the products that are can go into one of the products that are can go into one of the products that are out there the maroto forge ice bath we out there the maroto forge ice bath we out there the maroto forge ice bath we were the first in the industry for the were the first in the industry for the were the first in the industry for the atome US so we created this beautiful atome US so we created this beautiful atome US so we created this beautiful space of 24/7 cold this machine makes

30:00space of 24/7 cold this machine makes space of 24/7 cold this machine makes its own ice you set it and forget it its own ice you set it and forget it its own ice you set it and forget it with a digital temperature controller with a digital temperature controller with a digital temperature controller you fill it with water you plug it in it you fill it with water you plug it in it you fill it with water you plug it in it is ready to go at your desired is ready to go at your desired is ready to go at your desired temperature at any given time you can temperature at any given time you can temperature at any given time you can have ice building settings or not based have ice building settings or not based have ice building settings or not based on your choice it also has full Micron on your choice it also has full Micron on your choice it also has full Micron filtration with ozone disinfection so filtration with ozone disinfection so filtration with ozone disinfection so you're not using any harsh chemicals to you're not using any harsh chemicals to you're not using any harsh chemicals to keep that water clean which was also keep that water clean which was also keep that water clean which was also really important for me when I first got really important for me when I first got really important for me when I first got into this because I was so sick I did into this because I was so sick I did into this because I was so sick I did not want to be sitting in a vat of not want to be sitting in a vat of not want to be sitting in a vat of chlorine or algicide or dumers so it was chlorine or algicide or dumers so it was chlorine or algicide or dumers so it was really important for us to create a really important for us to create a really important for us to create a product that did not require any type of product that did not require any type of product that did not require any type of harsh chemicals so I still believe that harsh chemicals so I still believe that harsh chemicals so I still believe that the maroto forge is the rollsroyce uh the maroto forge is the rollsroyce uh the maroto forge is the rollsroyce uh the Bentley the Lamborghini of ice baths the Bentley the Lamborghini of ice baths the Bentley the Lamborghini of ice baths I think it is just topnotch it's also a I think it is just topnotch it's also a I think it is just topnotch it's also a little on the pricier side so if that's little on the pricier side so if that's little on the pricier side so if that's not your jam there are other products not your jam there are other products not your jam there are other products out there that won't get quite as cold out there that won't get quite as cold out there that won't get quite as cold but they will do the trick and you can but they will do the trick and you can but they will do the trick and you can always add some ice too whatever those always add some ice too whatever those always add some ice too whatever those products are I love that you said you don't even

31:00are I love that you said you don't even ice bath every day because this is ice bath every day because this is ice bath every day because this is something I say occasionally on here is something I say occasionally on here is something I say occasionally on here is the body is meant to adapt and to have the body is meant to adapt and to have the body is meant to adapt and to have room to adapt so I'm like you I don't do room to adapt so I'm like you I don't do room to adapt so I'm like you I don't do any practice every day I don't take any practice every day I don't take any practice every day I don't take supplements every day I don't even eat supplements every day I don't even eat supplements every day I don't even eat every day I sometimes fast I think our every day I sometimes fast I think our every day I sometimes fast I think our bodies when given the chance are bodies when given the chance are bodies when given the chance are incredibly adaptable and we have to give incredibly adaptable and we have to give incredibly adaptable and we have to give them the space to do that um I also them the space to do that um I also them the space to do that um I also loved your tip about if you if budget's loved your tip about if you if budget's loved your tip about if you if budget's a concern do this with friends because I a concern do this with friends because I a concern do this with friends because I think the added benefit there is you're think the added benefit there is you're think the added benefit there is you're getting the community aspect to me it's getting the community aspect to me it's getting the community aspect to me it's easier if people are watching actually easier if people are watching actually easier if people are watching actually to get in and stay in because there's to get in and stay in because there's to get in and stay in because there's that social element but I also think and that social element but I also think and that social element but I also think and I haven't seen data to back this up but I haven't seen data to back this up but I haven't seen data to back this up but I have a strong theory that we try to I have a strong theory that we try to I have a strong theory that we try to hyperfocus on all these things from the hyperfocus on all these things from the hyperfocus on all these things from the Blue Zone studies and like maybe it's Blue Zone studies and like maybe it's Blue Zone studies and like maybe it's their diet maybe it's their walking their diet maybe it's their walking their diet maybe it's their walking maybe it's their whatever and I'm like maybe it's their whatever and I'm like maybe it's their whatever and I'm like maybe it's the fact that they do those maybe it's the fact that they do those maybe it's the fact that they do those things in community that's a very strong things in community that's a very strong things in community that's a very strong common factor in blue zones and so when common factor in blue zones and so when common factor in blue zones and so when we can do things together I think we get we can do things together I think we get we can do things together I think we get an additional benefit that's kind of an an additional benefit that's kind of an an additional benefit that's kind of an intangible and for me that was the intangible and for me that was the intangible and for me that was the reason for even trying to create an

32:00reason for even trying to create an reason for even trying to create an in-person Wellness space is just that in-person Wellness space is just that in-person Wellness space is just that intangible of community and shared intangible of community and shared intangible of community and shared experience and you've already given us experience and you've already given us experience and you've already given us so many valuable tips but I know that so many valuable tips but I know that so many valuable tips but I know that you like you said this is your passion you like you said this is your passion you like you said this is your passion and that you have even created more and that you have even created more and that you have even created more advanced resources for people to learn advanced resources for people to learn advanced resources for people to learn how to cold plunge most optimally to get how to cold plunge most optimally to get how to cold plunge most optimally to get better at it to integrate it into their better at it to integrate it into their better at it to integrate it into their lives as a routine so can you talk about lives as a routine so can you talk about lives as a routine so can you talk about your courses and all the things you walk your courses and all the things you walk your courses and all the things you walk people through to help them implement people through to help them implement people through to help them implement this with as much pleasure and as least this with as much pleasure and as least this with as much pleasure and as least resistance as possible in the beginning resistance as possible in the beginning resistance as possible in the beginning yeah well when I got into this there yeah well when I got into this there yeah well when I got into this there were no guided ice bath experiences were no guided ice bath experiences were no guided ice bath experiences there was breath work followed by an ice there was breath work followed by an ice there was breath work followed by an ice bath and that breath work is like hyper bath and that breath work is like hyper bath and that breath work is like hyper ventilative Hol holotropic hyperactive ventilative Hol holotropic hyperactive ventilative Hol holotropic hyperactive type of breath work and at this stage in type of breath work and at this stage in type of breath work and at this stage in my life as sick as I was I didn't need my life as sick as I was I didn't need my life as sick as I was I didn't need that type of energy in my life and so I that type of energy in my life and so I that type of energy in my life and so I created the Morosco method like I said created the Morosco method like I said created the Morosco method like I said as a sensory immersive mindful as a sensory immersive mindful as a sensory immersive mindful meditation this meditation when practice meditation this meditation when practice meditation this meditation when practice in cold translates in life anywhere that in cold translates in life anywhere that in cold translates in life anywhere that you experience extreme stress so this is

33:00you experience extreme stress so this is you experience extreme stress so this is a brief you know 3 to 5 minute a brief you know 3 to 5 minute a brief you know 3 to 5 minute meditation that you do prior to stepping meditation that you do prior to stepping meditation that you do prior to stepping into the cold in order to meet the cold into the cold in order to meet the cold into the cold in order to meet the cold with calm I do teach this in a workshop with calm I do teach this in a workshop with calm I do teach this in a workshop I have an online experience you can sign I have an online experience you can sign I have an online experience you can sign up at any time the whole session is up at any time the whole session is up at any time the whole session is about eight hours but can be broken up about eight hours but can be broken up about eight hours but can be broken up and done at your own pace I will teach and done at your own pace I will teach and done at your own pace I will teach you the trademarked Moto method which is you the trademarked Moto method which is you the trademarked Moto method which is the sensory immersive mindful meditation the sensory immersive mindful meditation the sensory immersive mindful meditation I will teach you all about best I will teach you all about best I will teach you all about best practices with cold mostly being this is practices with cold mostly being this is practices with cold mostly being this is an intuitive practice so it is meant to an intuitive practice so it is meant to an intuitive practice so it is meant to reignite that communication between the reignite that communication between the reignite that communication between the brain and body for you to understand do brain and body for you to understand do brain and body for you to understand do I need an ice bath today or am I just I need an ice bath today or am I just I need an ice bath today or am I just fighting taking an ice bath because I fighting taking an ice bath because I fighting taking an ice bath because I don't want and I know it would be really don't want and I know it would be really don't want and I know it would be really good for me so best practices good for me so best practices good for me so best practices contraindications how to use the Moto contraindications how to use the Moto contraindications how to use the Moto method in order to guide someone or method in order to guide someone or method in order to guide someone or yourself through the fight ORF fight yourself through the fight ORF fight yourself through the fight ORF fight response in an ice bath how to grow cold response in an ice bath how to grow cold response in an ice bath how to grow cold as a business if this is something that as a business if this is something that as a business if this is something that you're interested in introducing to you're interested in introducing to you're interested in introducing to others like you said the community

34:00others like you said the community others like you said the community aspect is huge and so I have one-on-one aspect is huge and so I have one-on-one aspect is huge and so I have one-on-one clients but I also do group sensory clients but I also do group sensory clients but I also do group sensory immersive events and when I do a group immersive events and when I do a group immersive events and when I do a group sensory immersive event even if you're sensory immersive event even if you're sensory immersive event even if you're strangers by the time you walk out you strangers by the time you walk out you strangers by the time you walk out you feel bonded for life just like any other feel bonded for life just like any other feel bonded for life just like any other medicine Journey you're producing all medicine Journey you're producing all medicine Journey you're producing all this oxytocin and serotonin you're this oxytocin and serotonin you're this oxytocin and serotonin you're holding space for each other and so I holding space for each other and so I holding space for each other and so I teach you how to facilitate that type of teach you how to facilitate that type of teach you how to facilitate that type of experience in this Workshop you'll also experience in this Workshop you'll also experience in this Workshop you'll also be joining other meral skill method be joining other meral skill method be joining other meral skill method certified guides from around the world certified guides from around the world certified guides from around the world doing incredible things with the cold doing incredible things with the cold doing incredible things with the cold with health with healing with community with health with healing with community with health with healing with community and I think that that is also the goal and I think that that is also the goal and I think that that is also the goal too is just to connect people among this too is just to connect people among this too is just to connect people among this you know hard and challenging process you know hard and challenging process you know hard and challenging process that we can do hard things but we don't that we can do hard things but we don't that we can do hard things but we don't have to do them alone we can do them have to do them alone we can do them have to do them alone we can do them together absolutely and I will make sure together absolutely and I will make sure together absolutely and I will make sure I link to everything you just talked I link to everything you just talked I link to everything you just talked about so people can find it in the show about so people can find it in the show about so people can find it in the show notes I know that you are offering a notes I know that you are offering a notes I know that you are offering a special discount on the training I'll special discount on the training I'll special discount on the training I'll make sure that's there as well um but I

35:00make sure that's there as well um but I make sure that's there as well um but I love this you definitely have love this you definitely have love this you definitely have reinpold plunge and make this a more reinpold plunge and make this a more reinpold plunge and make this a more regular part of my routine and hopefully regular part of my routine and hopefully regular part of my routine and hopefully inspired a lot of people listening as inspired a lot of people listening as inspired a lot of people listening as well to do hard things and give it a try well to do hard things and give it a try well to do hard things and give it a try and see the benefits they might and see the benefits they might and see the benefits they might experience as well uh I'm so grateful we experience as well uh I'm so grateful we experience as well uh I'm so grateful we got to meet at a conference last year got to meet at a conference last year got to meet at a conference last year and that we got to connect here and for and that we got to connect here and for and that we got to connect here and for all the work that you do so Adrien thank all the work that you do so Adrien thank all the work that you do so Adrien thank you so much for your time thank you so you so much for your time thank you so you so much for your time thank you so much Katie for having me and again thank much Katie for having me and again thank much Katie for having me and again thank you for helping me just be on this you for helping me just be on this you for helping me just be on this platform to help spread my greatest platform to help spread my greatest platform to help spread my greatest mission in life which is to bring these mission in life which is to bring these mission in life which is to bring these natural healing benefits to the natural healing benefits to the natural healing benefits to the masses and thank you as always for masses and thank you as always for masses and thank you as always for listening and sharing your most valuable listening and sharing your most valuable listening and sharing your most valuable resources your time your energy and your resources your time your energy and your resources your time your energy and your attention with us we're both so grateful attention with us we're both so grateful attention with us we're both so grateful that you did and I hope that you will that you did and I hope that you will that you did and I hope that you will join me again on the next episode of the join me again on the next episode of the join me again on the next episode of the Wellness Mama podcast Wellness Mama podcast Wellness Mama podcast [Music]

Ep 820 How Deliberate Cold Exposure Healed My Autoimmune Conditions With Adrienn