Episode 1014 Stack Cold Water Sauna Breathing to Accelerate Your Metabolism Susa
00:00foreign foreign you're listening to the human upgrade you're listening to the human upgrade you're listening to the human upgrade with Dave asprey with Dave asprey with Dave asprey Our Guest today stayed up late in Our Guest today stayed up late in Our Guest today stayed up late in Denmark Denmark Denmark in order to be a guest with us today and in order to be a guest with us today and in order to be a guest with us today and it's someone I've wanted to interview it's someone I've wanted to interview it's someone I've wanted to interview for quite a while because as you know for quite a while because as you know for quite a while because as you know I'm into cold I don't want to be cold I'm into cold I don't want to be cold I'm into cold I don't want to be cold all the time that's not even good for all the time that's not even good for all the time that's not even good for you but brief exposure to cold is you but brief exposure to cold is you but brief exposure to cold is something that I've featured on my blog something that I've featured on my blog something that I've featured on my blog when biohacking was first getting going when biohacking was first getting going when biohacking was first getting going I talked about different types of cold I talked about different types of cold I talked about different types of cold exposure I've done it consistently for exposure I've done it consistently for exposure I've done it consistently for 12 years opened one of the first 12 years opened one of the first 12 years opened one of the first cryotherapy locations at upgrade labs in cryotherapy locations at upgrade labs in cryotherapy locations at upgrade labs in LA LA LA so I'm a True Believer but there wasn't so I'm a True Believer but there wasn't so I'm a True Believer but there wasn't as much Science 12 years ago in fact as much Science 12 years ago in fact as much Science 12 years ago in fact people thought it was crazy pants for it people thought it was crazy pants for it people thought it was crazy pants for it but then they tried it and it seemed to but then they tried it and it seemed to but then they tried it and it seemed to work so now we're going to go deep with work so now we're going to go deep with work so now we're going to go deep with the researcher who really is an the researcher who really is an the researcher who really is an international scientist and an expert in international scientist and an expert in international scientist and an expert in cold and heat therapy which are those cold and heat therapy which are those cold and heat therapy which are those environmental variables that you change environmental variables that you change environmental variables that you change to have control of your biology to have control of your biology to have control of your biology and she also does this is going to sound
01:00and she also does this is going to sound and she also does this is going to sound so weird for you guys functional so weird for you guys functional so weird for you guys functional breathing in everyday life so breath and breathing in everyday life so breath and breathing in everyday life so breath and hot and cold who would have ever thought hot and cold who would have ever thought hot and cold who would have ever thought that there's University Research that there's University Research that there's University Research supporting biohacking supporting biohacking supporting biohacking backed by a PhD in metabolism at the backed by a PhD in metabolism at the backed by a PhD in metabolism at the University of Copenhagen and if by now University of Copenhagen and if by now University of Copenhagen and if by now you haven't guessed my guest is Susanna you haven't guessed my guest is Susanna you haven't guessed my guest is Susanna soberg did I say soberg right yeah you soberg did I say soberg right yeah you soberg did I say soberg right yeah you did actually I was just thinking that did actually I was just thinking that did actually I was just thinking that looks perfect you're an interesting looks perfect you're an interesting looks perfect you're an interesting person by background I've had Wim Hoff person by background I've had Wim Hoff person by background I've had Wim Hoff on the show a couple times he's a friend on the show a couple times he's a friend on the show a couple times he's a friend Dr Mark Harper has looked at cold water Dr Mark Harper has looked at cold water Dr Mark Harper has looked at cold water therapy for mental health and depression therapy for mental health and depression therapy for mental health and depression but you seem like the most well-rounded but you seem like the most well-rounded but you seem like the most well-rounded hot and cold researcher out there right hot and cold researcher out there right hot and cold researcher out there right now who's just going in on all of the now who's just going in on all of the now who's just going in on all of the the extreme variants the extreme variants the extreme variants what got you interested in the extremes what got you interested in the extremes what got you interested in the extremes yeah so um that was because I got into yeah so um that was because I got into yeah so um that was because I got into the research of brown fat so that's how the research of brown fat so that's how the research of brown fat so that's how it started it started it started um I was doing research in something um I was doing research in something um I was doing research in something completely different in something called completely different in something called completely different in something called fgf21 and my master uh you could say a
02:00fgf21 and my master uh you could say a fgf21 and my master uh you could say a paper was cell metabolism paper in the paper was cell metabolism paper in the paper was cell metabolism paper in the fdf21 where we discovered the Sweet fdf21 where we discovered the Sweet fdf21 where we discovered the Sweet Tooth and I was actually planning to do Tooth and I was actually planning to do Tooth and I was actually planning to do my PhD just following that and finding my PhD just following that and finding my PhD just following that and finding out if I could maybe find a drug to out if I could maybe find a drug to out if I could maybe find a drug to lower the sweet tooth so people won't lower the sweet tooth so people won't lower the sweet tooth so people won't keep eating all that sweet stuff so if keep eating all that sweet stuff so if keep eating all that sweet stuff so if you eat meat if you eat proteins you you eat meat if you eat proteins you you eat meat if you eat proteins you would lower actually your sweet tooth so would lower actually your sweet tooth so would lower actually your sweet tooth so that was also what we found in the my that was also what we found in the my that was also what we found in the my study so we did both mice and humans but study so we did both mice and humans but study so we did both mice and humans but that was not always going to talk about that was not always going to talk about that was not always going to talk about but I got into the brown fat research but I got into the brown fat research but I got into the brown fat research because I jumped from this kind of because I jumped from this kind of because I jumped from this kind of studies and I wanted to stay in studies and I wanted to stay in studies and I wanted to stay in metabolism and then there was this other metabolism and then there was this other metabolism and then there was this other very kind researcher Camila Chile who very kind researcher Camila Chile who very kind researcher Camila Chile who became my supervisor who kind of like became my supervisor who kind of like became my supervisor who kind of like lured me a bit into the brown fat lured me a bit into the brown fat lured me a bit into the brown fat research he said I have the cell group research he said I have the cell group research he said I have the cell group to sign up but I don't have any to sign up but I don't have any to sign up but I don't have any researchers in the human part yet but researchers in the human part yet but researchers in the human part yet but you do human studies can you please join you do human studies can you please join you do human studies can you please join and and I did and she said well you can
03:00and and I did and she said well you can and and I did and she said well you can just pick and choose what you want to do just pick and choose what you want to do just pick and choose what you want to do and I started reading a lot of papers and I started reading a lot of papers and I started reading a lot of papers about how is a the brown fat activated about how is a the brown fat activated about how is a the brown fat activated and how does it look in in humans is it and how does it look in in humans is it and how does it look in in humans is it only activated in some humans young or only activated in some humans young or only activated in some humans young or old or and is it only by cold is it the old or and is it only by cold is it the old or and is it only by cold is it the in yeah what what do we know about this in yeah what what do we know about this in yeah what what do we know about this and I found out we didn't know that much and I found out we didn't know that much and I found out we didn't know that much at that time at that time at that time um and when I went in to see if we could um and when I went in to see if we could um and when I went in to see if we could activate the brown fat with just the activate the brown fat with just the activate the brown fat with just the cold air or sleeping in a cold room I cold air or sleeping in a cold room I cold air or sleeping in a cold room I found something interesting there found something interesting there found something interesting there because it did activate the brown fat because it did activate the brown fat because it did activate the brown fat and we did increase the we do increase and we did increase the we do increase and we did increase the we do increase the brown fat which is a healthy kind of the brown fat which is a healthy kind of the brown fat which is a healthy kind of fat where you will fat where you will fat where you will um lower your blood sugar and I'll get a um lower your blood sugar and I'll get a um lower your blood sugar and I'll get a better insulin sensitivity and we did better insulin sensitivity and we did better insulin sensitivity and we did see that from studies where people were see that from studies where people were see that from studies where people were sleeping in a cold room at 19 degrees sleeping in a cold room at 19 degrees sleeping in a cold room at 19 degrees and when they then slept at 24 degrees and when they then slept at 24 degrees and when they then slept at 24 degrees uh the month after and 27 degrees the
04:00uh the month after and 27 degrees the uh the month after and 27 degrees the month after that we did see that they month after that we did see that they month after that we did see that they actually decreased the brown fat again actually decreased the brown fat again actually decreased the brown fat again and that also decreased the insulin and that also decreased the insulin and that also decreased the insulin sensitivity once again so that kind of sensitivity once again so that kind of sensitivity once again so that kind of like proved that code continuously cold like proved that code continuously cold like proved that code continuously cold stimulus must actually stimulus must actually stimulus must actually give us more Brown fat in humans also give us more Brown fat in humans also give us more Brown fat in humans also and not only what we've seen in my and not only what we've seen in my and not only what we've seen in my studies studies studies uh but we haven't really seen anything uh but we haven't really seen anything uh but we haven't really seen anything really like you can say I wanted to do really like you can say I wanted to do really like you can say I wanted to do something that was applied I wanted to something that was applied I wanted to something that was applied I wanted to go out and say well if you want to go out and say well if you want to go out and say well if you want to activate your brown fat you could do activate your brown fat you could do activate your brown fat you could do this and sleeping in a Coke room that this and sleeping in a Coke room that this and sleeping in a Coke room that was like one thing but not very like was like one thing but not very like was like one thing but not very like sexy or anything it's not like something sexy or anything it's not like something sexy or anything it's not like something people really want to do people really want to do people really want to do um and wearing a cooling vest there was um and wearing a cooling vest there was um and wearing a cooling vest there was also studies about that where you can also studies about that where you can also studies about that where you can wear a cooling vest for 10 days wear a cooling vest for 10 days wear a cooling vest for 10 days um at 14 degrees and they did see that um at 14 degrees and they did see that um at 14 degrees and they did see that people activated that brown fat and got people activated that brown fat and got people activated that brown fat and got more of it just by just walking around more of it just by just walking around more of it just by just walking around with a cold West on and you can buy with a cold West on and you can buy with a cold West on and you can buy these online right so you can walk these online right so you can walk these online right so you can walk around if you want to but I figured nah
05:00around if you want to but I figured nah around if you want to but I figured nah so not that interesting I mean how can so not that interesting I mean how can so not that interesting I mean how can how that is not an advice that I would how that is not an advice that I would how that is not an advice that I would like to go and give people afterwards so like to go and give people afterwards so like to go and give people afterwards so I just figured because I live in Denmark I just figured because I live in Denmark I just figured because I live in Denmark I was like okay what can we else do I was like okay what can we else do I was like okay what can we else do people winter swim here a lot as well a people winter swim here a lot as well a people winter swim here a lot as well a lot but they do it frequently more than lot but they do it frequently more than lot but they do it frequently more than here than other places I think in in the here than other places I think in in the here than other places I think in in the world so Scandinavia is really a winter world so Scandinavia is really a winter world so Scandinavia is really a winter swimming part of the world at least so I swimming part of the world at least so I swimming part of the world at least so I was thinking well I could I could was thinking well I could I could was thinking well I could I could definitely find a subject for my studies definitely find a subject for my studies definitely find a subject for my studies and that's also a good thing so I told and that's also a good thing so I told and that's also a good thing so I told my supervisor that it could be my supervisor that it could be my supervisor that it could be interesting to see if cold water would interesting to see if cold water would interesting to see if cold water would activate the brown fat because we know activate the brown fat because we know activate the brown fat because we know that cold air activates the brown fat that cold air activates the brown fat that cold air activates the brown fat but we have no idea if cold water would but we have no idea if cold water would but we have no idea if cold water would actually do the same actually do the same actually do the same well you think about if cold water is well you think about if cold water is well you think about if cold water is actually a much more potent stimulus actually a much more potent stimulus actually a much more potent stimulus than just cold air than just cold air than just cold air so we did debate it a bit before we so we did debate it a bit before we so we did debate it a bit before we started okay it's funny I have a a
06:00started okay it's funny I have a a started okay it's funny I have a a bizarre fetish for mitochondria and I'm bizarre fetish for mitochondria and I'm bizarre fetish for mitochondria and I'm just very interested in how mitochondria just very interested in how mitochondria just very interested in how mitochondria worked so I've been into this but I went worked so I've been into this but I went worked so I've been into this but I went through this phase where I through this phase where I through this phase where I I thought well if some is good more is I thought well if some is good more is I thought well if some is good more is better so I'm driving in the winter you better so I'm driving in the winter you better so I'm driving in the winter you know with my t-shirt on and the windows know with my t-shirt on and the windows know with my t-shirt on and the windows down and I'm just refusing to wear a down and I'm just refusing to wear a down and I'm just refusing to wear a jacket but I stopped doing that and and jacket but I stopped doing that and and jacket but I stopped doing that and and I felt like maybe there was not maybe I felt like maybe there was not maybe I felt like maybe there was not maybe that wasn't always good how do I know that wasn't always good how do I know that wasn't always good how do I know how much cold is enough how much cold is enough how much cold is enough um that is a good question and you can um that is a good question and you can um that is a good question and you can say well it's it's difficult to say like say well it's it's difficult to say like say well it's it's difficult to say like a particular number or how yeah how many a particular number or how yeah how many a particular number or how yeah how many degrees or for how long long time you degrees or for how long long time you degrees or for how long long time you have to do it to to get the health have to do it to to get the health have to do it to to get the health benefits for if you just have to say benefits for if you just have to say benefits for if you just have to say something in general something in general something in general um but that was actually what we did um but that was actually what we did um but that was actually what we did study in my research which we will come study in my research which we will come study in my research which we will come to those results shortly but to those results shortly but to those results shortly but um just in general people have a um just in general people have a um just in general people have a different body compositions and men and
07:00different body compositions and men and different body compositions and men and women also have different temperature women also have different temperature women also have different temperature um you can say very and so and women um you can say very and so and women um you can say very and so and women also have their Cypress so it's gonna be also have their Cypress so it's gonna be also have their Cypress so it's gonna be also how did you sleep and is it in also how did you sleep and is it in also how did you sleep and is it in morning and nights and so it varies how morning and nights and so it varies how morning and nights and so it varies how much you can how much code you can take much you can how much code you can take much you can how much code you can take and also how code adapted you are so and also how code adapted you are so and also how code adapted you are so that this was this was was gonna vary that this was this was was gonna vary that this was this was was gonna vary from person to person of course but if from person to person of course but if from person to person of course but if you are very cold adapted then you will you are very cold adapted then you will you are very cold adapted then you will feel then you will you will not not feel feel then you will you will not not feel feel then you will you will not not feel too cold you would just feel that you too cold you would just feel that you too cold you would just feel that you get cold and you like it but that get cold and you like it but that get cold and you like it but that probably doesn't mean that it's not too probably doesn't mean that it's not too probably doesn't mean that it's not too much for you so it's very good to have much for you so it's very good to have much for you so it's very good to have like a protocol saying well you don't like a protocol saying well you don't like a protocol saying well you don't have to go over this limit because that have to go over this limit because that have to go over this limit because that is not healthy for you you will always is not healthy for you you will always is not healthy for you you will always stress yourself so maybe you did too stress yourself so maybe you did too stress yourself so maybe you did too much maybe you didn't I realized that I much maybe you didn't I realized that I much maybe you didn't I realized that I was over chilling all the time and it was over chilling all the time and it was over chilling all the time and it was okay to be warm as long as I was okay to be warm as long as I was okay to be warm as long as I experienced cold and that let down what
08:00experienced cold and that let down what experienced cold and that let down what my next book that comes out February my next book that comes out February my next book that comes out February 28th of 2023 28th of 2023 28th of 2023 is about this I call it slope of the is about this I call it slope of the is about this I call it slope of the curve biology but it's how quickly can curve biology but it's how quickly can curve biology but it's how quickly can you reach a new state and how quickly you reach a new state and how quickly you reach a new state and how quickly can you exit the state seems to increase can you exit the state seems to increase can you exit the state seems to increase the change of our biology the most the change of our biology the most the change of our biology the most quickly in other words if you jumped in quickly in other words if you jumped in quickly in other words if you jumped in a warm hot tub and slowly cool the water a warm hot tub and slowly cool the water a warm hot tub and slowly cool the water you wouldn't get adaptive change very you wouldn't get adaptive change very you wouldn't get adaptive change very well but if you jumped from the hot tub well but if you jumped from the hot tub well but if you jumped from the hot tub into the cold tub that's going to drive into the cold tub that's going to drive into the cold tub that's going to drive adaptive change very quickly in a small adaptive change very quickly in a small adaptive change very quickly in a small amount of time and I'm lazy I only want amount of time and I'm lazy I only want amount of time and I'm lazy I only want to spend three minutes I don't want to to spend three minutes I don't want to to spend three minutes I don't want to spend an hour no exactly match the spend an hour no exactly match the spend an hour no exactly match the results you're seeing yeah it does results you're seeing yeah it does results you're seeing yeah it does because the contrast therapy where you because the contrast therapy where you because the contrast therapy where you go into the cold water you go into the go into the cold water you go into the go into the cold water you go into the sauna a heated room so you would you sauna a heated room so you would you sauna a heated room so you would you would definitely have that big like a would definitely have that big like a would definitely have that big like a temperature difference at the same right temperature difference at the same right temperature difference at the same right after each other and that's going to after each other and that's going to after each other and that's going to drive mitochondrial increase because you drive mitochondrial increase because you drive mitochondrial increase because you are stressing the cells and getting this are stressing the cells and getting this are stressing the cells and getting this hometic stress in in the cell so you
09:00hometic stress in in the cell so you hometic stress in in the cell so you will have them pushed from the acute will have them pushed from the acute will have them pushed from the acute stress to the next phase where the cells stress to the next phase where the cells stress to the next phase where the cells is going to be making itself stronger is going to be making itself stronger is going to be making itself stronger and you haven't increase it in the heat and you haven't increase it in the heat and you haven't increase it in the heat shock proteins and which will prepare shock proteins and which will prepare shock proteins and which will prepare the cells and because you do it very the cells and because you do it very the cells and because you do it very shortly which was what I studied in my shortly which was what I studied in my shortly which was what I studied in my in my research and you will not push the in my research and you will not push the in my research and you will not push the cells too much so they won't get cells too much so they won't get cells too much so they won't get exhausted and age themselves and that's exhausted and age themselves and that's exhausted and age themselves and that's really we want to find that balance really we want to find that balance really we want to find that balance right we want to we want to have it like right we want to we want to have it like right we want to we want to have it like an increase in in them in longevity in an increase in in them in longevity in an increase in in them in longevity in the cells but we don't want to push them the cells but we don't want to push them the cells but we don't want to push them that far where we will age them too fast that far where we will age them too fast that far where we will age them too fast so that was kind of like what I was so that was kind of like what I was so that was kind of like what I was looking for in my studies I really looking for in my studies I really looking for in my studies I really wanted to do a protocol where it was wanted to do a protocol where it was wanted to do a protocol where it was like uh the the micro stressing to yeah like uh the the micro stressing to yeah like uh the the micro stressing to yeah to find a healthy protocol yeah to find a healthy protocol yeah to find a healthy protocol yeah you're doing some of the coolest work you're doing some of the coolest work you're doing some of the coolest work out there from my mitochondrial Centric out there from my mitochondrial Centric out there from my mitochondrial Centric perspective perspective perspective because because because that slope of the curve thing it appears
10:00that slope of the curve thing it appears that slope of the curve thing it appears to work for everything even if you're to work for everything even if you're to work for everything even if you're training for anxiety reduction how training for anxiety reduction how training for anxiety reduction how quickly can you turn on and then turn quickly can you turn on and then turn quickly can you turn on and then turn off anxiety it works for cardiovascular off anxiety it works for cardiovascular off anxiety it works for cardiovascular it works for muscle growth it appears to it works for muscle growth it appears to it works for muscle growth it appears to be yeah it's not about how much work you be yeah it's not about how much work you be yeah it's not about how much work you do it's about how quickly you do it and do it's about how quickly you do it and do it's about how quickly you do it and then stop doing it and that kind of sets then stop doing it and that kind of sets then stop doing it and that kind of sets us free and since you're looking at us free and since you're looking at us free and since you're looking at Short exposure why did you do that is Short exposure why did you do that is Short exposure why did you do that is that that's actually very different that that's actually very different that that's actually very different thinking because most of the time we thinking because most of the time we thinking because most of the time we look at area under the curve and you're look at area under the curve and you're look at area under the curve and you're looking at slope of the curve also looking at slope of the curve also looking at slope of the curve also um what made you think that because um what made you think that because um what made you think that because that's kind of a radical breakthrough in that's kind of a radical breakthrough in that's kind of a radical breakthrough in human biology I just um I just um things that I things that I things that I I saw in in studies was that either it's I saw in in studies was that either it's I saw in in studies was that either it's really extreme where people like do really extreme where people like do really extreme where people like do these extreme studies where we study a these extreme studies where we study a these extreme studies where we study a long time a very low degrees or long time a very low degrees or long time a very low degrees or something like that I wanted to see with something like that I wanted to see with something like that I wanted to see with how little could we actually go I think how little could we actually go I think how little could we actually go I think it's I think it's very interesting in it's I think it's very interesting in it's I think it's very interesting in the world but we are so busy also what the world but we are so busy also what the world but we are so busy also what can we do with how little can we can we do with how little can we can we do with how little can we actually get the healthy benefits it's actually get the healthy benefits it's actually get the healthy benefits it's not about doing it extreme and according
11:00not about doing it extreme and according not about doing it extreme and according to to to um this you could say science about um this you could say science about um this you could say science about micro stressing and and and I think it micro stressing and and and I think it micro stressing and and and I think it was hand silly who discovered the the was hand silly who discovered the the was hand silly who discovered the the stress syndrome and he talks about these stress syndrome and he talks about these stress syndrome and he talks about these faces where the cells get into this a faces where the cells get into this a faces where the cells get into this a robust phase where it gets itself robust phase where it gets itself robust phase where it gets itself stronger but it also can get exhausted stronger but it also can get exhausted stronger but it also can get exhausted and I read about that because I was in a and I read about that because I was in a and I read about that because I was in a cell group right I just told you that so cell group right I just told you that so cell group right I just told you that so I wanted to post yeah I needed to figure I wanted to post yeah I needed to figure I wanted to post yeah I needed to figure out okay so what can we do all the cells out okay so what can we do all the cells out okay so what can we do all the cells in our body is going to be affected by in our body is going to be affected by in our body is going to be affected by this because this is a complete systemic this because this is a complete systemic this because this is a complete systemic Universal thing with that you do when Universal thing with that you do when Universal thing with that you do when you submerge your body into the cold you submerge your body into the cold you submerge your body into the cold water this is going to affect everything water this is going to affect everything water this is going to affect everything so I had to read about safety I have to so I had to read about safety I have to so I had to read about safety I have to read about everything that's going on read about everything that's going on read about everything that's going on and then I was like okay I have to go and then I was like okay I have to go and then I was like okay I have to go with a minimum because the minimum seems with a minimum because the minimum seems with a minimum because the minimum seems to work with the hypothesis and the to work with the hypothesis and the to work with the hypothesis and the theories out there and also by theories out there and also by theories out there and also by activating the brown fat I figured I activating the brown fat I figured I activating the brown fat I figured I have to do some studies seeing how fast have to do some studies seeing how fast have to do some studies seeing how fast can I activate the brown fat so I don't can I activate the brown fat so I don't can I activate the brown fat so I don't have to go extreme so I did some
12:00have to go extreme so I did some have to go extreme so I did some preliminary studies in my in my lab preliminary studies in my in my lab preliminary studies in my in my lab where I had people coming in putting where I had people coming in putting where I had people coming in putting hands and feet in a bucket of water and hands and feet in a bucket of water and hands and feet in a bucket of water and I tested like four degrees for four I tested like four degrees for four I tested like four degrees for four minutes and I had this um infrared minutes and I had this um infrared minutes and I had this um infrared thermography camera so I I kind of like thermography camera so I I kind of like thermography camera so I I kind of like looked at that and also made a protocol looked at that and also made a protocol looked at that and also made a protocol for how to calculate the difference in for how to calculate the difference in for how to calculate the difference in in skin temperature so I could exactly in skin temperature so I could exactly in skin temperature so I could exactly tell when will this temperature from the tell when will this temperature from the tell when will this temperature from the brown fat because it's located right brown fat because it's located right brown fat because it's located right here under the superclavicular bones and here under the superclavicular bones and here under the superclavicular bones and that when will that increase and I fig that when will that increase and I fig that when will that increase and I fig and I actually saw it happens within and I actually saw it happens within and I actually saw it happens within minutes and so they had this hand in in minutes and so they had this hand in in minutes and so they had this hand in in cold water and I mean yeah it was four cold water and I mean yeah it was four cold water and I mean yeah it was four degrees but it didn't have to be didn't degrees but it didn't have to be didn't degrees but it didn't have to be didn't have to be four degrees to activate the have to be four degrees to activate the have to be four degrees to activate the brown fat so we we actually also saw brown fat so we we actually also saw brown fat so we we actually also saw that that that um just put just having my subjects um just put just having my subjects um just put just having my subjects laying on these cooling mattresses that laying on these cooling mattresses that laying on these cooling mattresses that were that was what I used in my studies were that was what I used in my studies were that was what I used in my studies so cooling mattresses and I cooled them
13:00so cooling mattresses and I cooled them so cooling mattresses and I cooled them for actually hours in some of the the for actually hours in some of the the for actually hours in some of the the experiments but I also had them just experiments but I also had them just experiments but I also had them just laying there for a few minutes and then laying there for a few minutes and then laying there for a few minutes and then I also saw this activation of the brown I also saw this activation of the brown I also saw this activation of the brown fat and you go in and look at my paper fat and you go in and look at my paper fat and you go in and look at my paper you can totally see at these temperature you can totally see at these temperature you can totally see at these temperature curves where I have continuously taking curves where I have continuously taking curves where I have continuously taking the temperature here you can see the the temperature here you can see the the temperature here you can see the increase in temperature as soon as I increase in temperature as soon as I increase in temperature as soon as I turn uh the temperature down you could turn uh the temperature down you could turn uh the temperature down you could totally see that the activation of round totally see that the activation of round totally see that the activation of round fat is immediate so why go extreme when fat is immediate so why go extreme when fat is immediate so why go extreme when you can go go low because it's enough you can go go low because it's enough you can go go low because it's enough yeah yeah yeah what about shivering Andrew huberman what about shivering Andrew huberman what about shivering Andrew huberman who's been on the show I think in the who's been on the show I think in the who's been on the show I think in the 500s so a while ago 500s so a while ago 500s so a while ago um he's recently come out and he's um he's recently come out and he's um he's recently come out and he's interviewed you as well and he's saying interviewed you as well and he's saying interviewed you as well and he's saying you really have to shiver to get this you really have to shiver to get this you really have to shiver to get this succinate response but succinate response but succinate response but uh I almost never shiver it takes a long uh I almost never shiver it takes a long uh I almost never shiver it takes a long time and no one likes shivering do you time and no one likes shivering do you time and no one likes shivering do you shiver when you get in cold water do you shiver when you get in cold water do you shiver when you get in cold water do you think it's important or is he maybe think it's important or is he maybe think it's important or is he maybe overstating it overstating it overstating it no I I don't think he's overstating it
14:00no I I don't think he's overstating it no I I don't think he's overstating it at all but I think that there is a at all but I think that there is a at all but I think that there is a there's this yeah so I'll try to explain there's this yeah so I'll try to explain there's this yeah so I'll try to explain this because when you when you get cold this because when you when you get cold this because when you when you get cold adapted you don't you stop having the adapted you don't you stop having the adapted you don't you stop having the muscle shivering in that so vigorous you muscle shivering in that so vigorous you muscle shivering in that so vigorous you can say and you can you can maybe can say and you can you can maybe can say and you can you can maybe imagine that if you are code adapted in imagine that if you are code adapted in imagine that if you are code adapted in the beginning when you start as a winter the beginning when you start as a winter the beginning when you start as a winter swim or you dip in coat tops you would swim or you dip in coat tops you would swim or you dip in coat tops you would see that you would shiver afterwards and see that you would shiver afterwards and see that you would shiver afterwards and you have maybe one or two hours you have maybe one or two hours you have maybe one or two hours afterwards but you still have the shiver afterwards but you still have the shiver afterwards but you still have the shiver if you end cold and I will tell you why if you end cold and I will tell you why if you end cold and I will tell you why I think people should end cold in a I think people should end cold in a I think people should end cold in a minute but the Shivering will be bigger minute but the Shivering will be bigger minute but the Shivering will be bigger in in the beginning but as as more as in in the beginning but as as more as in in the beginning but as as more as you get cold adapted you will have less you get cold adapted you will have less you get cold adapted you will have less shivering and that is because you have shivering and that is because you have shivering and that is because you have an increase in the mitochondria they an increase in the mitochondria they an increase in the mitochondria they also in the muscles and also you have a also in the muscles and also you have a also in the muscles and also you have a more increase in mitochondria in the more increase in mitochondria in the more increase in mitochondria in the Browns fat cells and they will get more Browns fat cells and they will get more Browns fat cells and they will get more effective of increasing your temperature effective of increasing your temperature effective of increasing your temperature in the body so what we actually see is in the body so what we actually see is in the body so what we actually see is that brown fat will be able to increase
15:00that brown fat will be able to increase that brown fat will be able to increase your temperature much faster as soon as your temperature much faster as soon as your temperature much faster as soon as you get cold but also keeping your you get cold but also keeping your you get cold but also keeping your stable temperature so the you can say stable temperature so the you can say stable temperature so the you can say the the efficiency of your muscle cells the the efficiency of your muscle cells the the efficiency of your muscle cells and your brown fat cells will decrease and your brown fat cells will decrease and your brown fat cells will decrease and studies show that adapted not only and studies show that adapted not only and studies show that adapted not only my studies but also other studies show my studies but also other studies show my studies but also other studies show that the The Silver Ring actually that the The Silver Ring actually that the The Silver Ring actually subsides it when you are a code adapted subsides it when you are a code adapted subsides it when you are a code adapted but it's not because you then have a but it's not because you then have a but it's not because you then have a lower lower lower um energy expenditure you will actually um energy expenditure you will actually um energy expenditure you will actually have the same but it's because your have the same but it's because your have the same but it's because your cells are just more effective of cells are just more effective of cells are just more effective of increasing your metabolism so it's just increasing your metabolism so it's just increasing your metabolism so it's just because the cells actually have more because the cells actually have more because the cells actually have more um yeah um yeah um yeah yeah increases in in the energy yeah increases in in the energy yeah increases in in the energy expenditure yeah so the Shivering is expenditure yeah so the Shivering is expenditure yeah so the Shivering is good but when you're cold adapted you good but when you're cold adapted you good but when you're cold adapted you still get the the benefits of uh still get the the benefits of uh still get the the benefits of uh activating your metabolism but it's not activating your metabolism but it's not activating your metabolism but it's not as um as as it was at the beginning of as um as as it was at the beginning of as um as as it was at the beginning of course when you when we tested our
16:00course when you when we tested our course when you when we tested our subjects in my study we saw that our subjects in my study we saw that our subjects in my study we saw that our cold adapted winter swimmers they cold adapted winter swimmers they cold adapted winter swimmers they actually had a higher increase in energy actually had a higher increase in energy actually had a higher increase in energy expenditure during cold compared to the expenditure during cold compared to the expenditure during cold compared to the control group who were also cold and control group who were also cold and control group who were also cold and they shivered also so it's like so they shivered also so it's like so they shivered also so it's like so shivering only matters if you're a shivering only matters if you're a shivering only matters if you're a newbie yeah it's because it the cells newbie yeah it's because it the cells newbie yeah it's because it the cells are not efficient enough to keep your are not efficient enough to keep your are not efficient enough to keep your body temperature up so it's getting it's body temperature up so it's getting it's body temperature up so it's getting it's getting more efficient by time you get getting more efficient by time you get getting more efficient by time you get the more adapted you get this is a the more adapted you get this is a the more adapted you get this is a metabolic response that you get through metabolic response that you get through metabolic response that you get through habituation habituation habituation okay so shivering is good for newbies if okay so shivering is good for newbies if okay so shivering is good for newbies if you don't shiver and you've been in cold you don't shiver and you've been in cold you don't shiver and you've been in cold for a while it's probably because you're for a while it's probably because you're for a while it's probably because you're good at it and you don't have to worry good at it and you don't have to worry good at it and you don't have to worry about it just if you want to like about it just if you want to like about it just if you want to like um push yourself a little bit that is um push yourself a little bit that is um push yourself a little bit that is like one of my principles is also if you like one of my principles is also if you like one of my principles is also if you want to increase your egg or keep want to increase your egg or keep want to increase your egg or keep pushing your um your cells and and also pushing your um your cells and and also pushing your um your cells and and also the the adaptation of of a coal you
17:00the the adaptation of of a coal you the the adaptation of of a coal you could start changing the temperature so could start changing the temperature so could start changing the temperature so it's kind of like the switch in it's kind of like the switch in it's kind of like the switch in temperature that's going to drive or the temperature that's going to drive or the temperature that's going to drive or the cold shock in and out and you will have cold shock in and out and you will have cold shock in and out and you will have uh you can say if you would not have the uh you can say if you would not have the uh you can say if you would not have the the habitation staying still if you go the habitation staying still if you go the habitation staying still if you go into water that the same degree so into water that the same degree so into water that the same degree so so it's just like with the keto diet and so it's just like with the keto diet and so it's just like with the keto diet and with everything else cycling matters so with everything else cycling matters so with everything else cycling matters so it's not the steady state I tell people it's not the steady state I tell people it's not the steady state I tell people like don't do keto for a long period of like don't do keto for a long period of like don't do keto for a long period of time you'll break and my whole book on time you'll break and my whole book on time you'll break and my whole book on that was like cycle in cycle out and that was like cycle in cycle out and that was like cycle in cycle out and then everyone's like carbs are bad it's then everyone's like carbs are bad it's then everyone's like carbs are bad it's like no and the same thing with cold if like no and the same thing with cold if like no and the same thing with cold if you're cold all the time maybe you you're cold all the time maybe you you're cold all the time maybe you should get warm and then cold because should get warm and then cold because should get warm and then cold because it's the transition between the two it's the transition between the two it's the transition between the two that's driving you to make more cold that's driving you to make more cold that's driving you to make more cold shock protein but why do I want cold shock protein but why do I want cold shock protein but why do I want cold shock protein what does it do shock protein what does it do shock protein what does it do so coats are proteins are fantastic they so coats are proteins are fantastic they so coats are proteins are fantastic they are the ones they repairing the cells so are the ones they repairing the cells so are the ones they repairing the cells so if there are some damaging proteins that if there are some damaging proteins that if there are some damaging proteins that is curling up in the cells which leads is curling up in the cells which leads is curling up in the cells which leads to disease these heat shock proteins to disease these heat shock proteins to disease these heat shock proteins will like repair the cells and make the will like repair the cells and make the will like repair the cells and make the cells stronger and prepare it for next
18:00cells stronger and prepare it for next cells stronger and prepare it for next time and in that way the cell would time and in that way the cell would time and in that way the cell would become younger because it's it's it will become younger because it's it's it will become younger because it's it's it will last longer the cell and and that's last longer the cell and and that's last longer the cell and and that's gonna increase our longevity in the long gonna increase our longevity in the long gonna increase our longevity in the long run so if we can have younger cells and run so if we can have younger cells and run so if we can have younger cells and repairing the cells then we will also repairing the cells then we will also repairing the cells then we will also have a lower have a lower have a lower risk of disease and so that is really risk of disease and so that is really risk of disease and so that is really good good good uh so you want to turn on cold shock uh so you want to turn on cold shock uh so you want to turn on cold shock proteins because they make your cells proteins because they make your cells proteins because they make your cells last longer last longer last longer and I've looked at like you said gentle and I've looked at like you said gentle and I've looked at like you said gentle Cooling and I've looked at ice baths I I Cooling and I've looked at ice baths I I Cooling and I've looked at ice baths I I was doing a bunch of those I remember my was doing a bunch of those I remember my was doing a bunch of those I remember my daughter when she was three she'd get in daughter when she was three she'd get in daughter when she was three she'd get in it and just gleefully throw water on me it and just gleefully throw water on me it and just gleefully throw water on me I'm like you know I was cold already but I'm like you know I was cold already but I'm like you know I was cold already but she's through cold water in my face but she's through cold water in my face but she's through cold water in my face but she's in here with me so I'm okay yeah she's in here with me so I'm okay yeah she's in here with me so I'm okay yeah but yikes and then now though I actually but yikes and then now though I actually but yikes and then now though I actually I do cold I have a cold plunge but if I I do cold I have a cold plunge but if I I do cold I have a cold plunge but if I can do cold air at you know 160 can do cold air at you know 160 can do cold air at you know 160 Centigrade below zero in a cryo chamber
19:00Centigrade below zero in a cryo chamber Centigrade below zero in a cryo chamber for three minutes versus 10 minutes plus for three minutes versus 10 minutes plus for three minutes versus 10 minutes plus a shower and getting naked in in a cold a shower and getting naked in in a cold a shower and getting naked in in a cold tub with water that's been used a bunch tub with water that's been used a bunch tub with water that's been used a bunch of times in a public setting I kind of of times in a public setting I kind of of times in a public setting I kind of feel like the cold air in terms of a per feel like the cold air in terms of a per feel like the cold air in terms of a per minute change in my biology is a better minute change in my biology is a better minute change in my biology is a better equation but I know there's core cold equation but I know there's core cold equation but I know there's core cold receptors and there's skin cold receptors and there's skin cold receptors and there's skin cold receptors walk me through the difference receptors walk me through the difference receptors walk me through the difference in the type of receptors and what they in the type of receptors and what they in the type of receptors and what they do do do yeah so it's just a different kind of yeah so it's just a different kind of yeah so it's just a different kind of um um um how potent the code how much the code how potent the code how much the code how potent the code how much the code receptors we will be activated if you receptors we will be activated if you receptors we will be activated if you use cold air Contra cold water because use cold air Contra cold water because use cold air Contra cold water because the cold water will definitely the cold water will definitely the cold water will definitely um because it's also surrounding you in um because it's also surrounding you in um because it's also surrounding you in the way it does it will have a very the way it does it will have a very the way it does it will have a very rapid increase when norepinephrine and rapid increase when norepinephrine and rapid increase when norepinephrine and dopamine increased by two and a half X dopamine increased by two and a half X dopamine increased by two and a half X and norepinephrine also by 2 to 500 and norepinephrine also by 2 to 500 and norepinephrine also by 2 to 500 actually or two to five x
20:00actually or two to five x actually or two to five x um when you submerge in water within two um when you submerge in water within two um when you submerge in water within two minutes so it's actually very quick but minutes so it's actually very quick but minutes so it's actually very quick but of course when you talk about also have of course when you talk about also have of course when you talk about also have to go to the water and fill the top or to go to the water and fill the top or to go to the water and fill the top or you have to get naked as well then it's you have to get naked as well then it's you have to get naked as well then it's really fast if you do it with air and really fast if you do it with air and really fast if you do it with air and air can be very sufficient because it air can be very sufficient because it air can be very sufficient because it also activates the brown fat and we know also activates the brown fat and we know also activates the brown fat and we know that already because studies show that that already because studies show that that already because studies show that and so you could also do use a cry a and so you could also do use a cry a and so you could also do use a cry a cryo chamber if you have access to that cryo chamber if you have access to that cryo chamber if you have access to that um definitely I think it's it's a very um definitely I think it's it's a very um definitely I think it's it's a very good idea it's a good solution if people good idea it's a good solution if people good idea it's a good solution if people have that have that have that um so I think that people should just um so I think that people should just um so I think that people should just um use what is accessible to them um use what is accessible to them um use what is accessible to them um the code receptors on the skin is um the code receptors on the skin is um the code receptors on the skin is definitely the one activating the brown definitely the one activating the brown definitely the one activating the brown fat the fastest because there is a fat the fastest because there is a fat the fastest because there is a direct link from the the co-receptors in direct link from the the co-receptors in direct link from the the co-receptors in the skin directly to activating the the skin directly to activating the the skin directly to activating the brown fat so there's a pathway there brown fat so there's a pathway there brown fat so there's a pathway there going directly to the to the brown fan I going directly to the to the brown fan I going directly to the to the brown fan I think it's so interesting that we have
21:00think it's so interesting that we have think it's so interesting that we have this tissue in our body which we for 20 this tissue in our body which we for 20 this tissue in our body which we for 20 years ago didn't know that much about years ago didn't know that much about years ago didn't know that much about actually but it's activated as soon as actually but it's activated as soon as actually but it's activated as soon as you get cold with air with cold water you get cold with air with cold water you get cold with air with cold water and and and um the code receptors that we have on in um the code receptors that we have on in um the code receptors that we have on in our core is not activated as fast our core is not activated as fast our core is not activated as fast because we we don't get easily code in because we we don't get easily code in because we we don't get easily code in our core of course but the co-preceptors our core of course but the co-preceptors our core of course but the co-preceptors in our skin is what activates the brown in our skin is what activates the brown in our skin is what activates the brown fat fat fat so you can use the cryo definitely so so you can use the cryo definitely so so you can use the cryo definitely so the cryo works and I'm trying to get the cryo works and I'm trying to get the cryo works and I'm trying to get people in and out instead of going to people in and out instead of going to people in and out instead of going to spend more time exercising I'm trying to spend more time exercising I'm trying to spend more time exercising I'm trying to get them to spend less time to get the get them to spend less time to get the get them to spend less time to get the maximum biological effects so you go in maximum biological effects so you go in maximum biological effects so you go in and you just did six hours of and you just did six hours of and you just did six hours of interventions in an hour it was worth it interventions in an hour it was worth it interventions in an hour it was worth it and I'm lazy and so I got interested in and I'm lazy and so I got interested in and I'm lazy and so I got interested in all these things because I just wanted all these things because I just wanted all these things because I just wanted to save time and have more energy and to save time and have more energy and to save time and have more energy and you got into it because you're worried you got into it because you're worried you got into it because you're worried about this thing called Safety I'm like about this thing called Safety I'm like about this thing called Safety I'm like what the heck so I I appreciate both what the heck so I I appreciate both what the heck so I I appreciate both perspectives to be honest now speaking perspectives to be honest now speaking perspectives to be honest now speaking of safety of safety of safety this is something no one's been able to
22:00this is something no one's been able to this is something no one's been able to answer for me and I'm hoping that you'll answer for me and I'm hoping that you'll answer for me and I'm hoping that you'll have a perspective on it you mentioned have a perspective on it you mentioned have a perspective on it you mentioned norepinephrine norepinephrine norepinephrine and and it's really similar to Adrenaline right it's really similar to Adrenaline right it's really similar to Adrenaline right and a lot of people have adrenal and a lot of people have adrenal and a lot of people have adrenal dysfunction when I was at my most burned dysfunction when I was at my most burned dysfunction when I was at my most burned out with all these mold toxicity and out with all these mold toxicity and out with all these mold toxicity and mitochondrial dysfunction my nor mitochondrial dysfunction my nor mitochondrial dysfunction my nor epinephrine to epinephrine ratio was 45 epinephrine to epinephrine ratio was 45 epinephrine to epinephrine ratio was 45 to 1. the scale ends at 13 to 1. in to 1. the scale ends at 13 to 1. in to 1. the scale ends at 13 to 1. in other words other words other words um I had a serious problem converting um I had a serious problem converting um I had a serious problem converting one to the other and if I raise one to the other and if I raise one to the other and if I raise norepinephrine with cold exposure and I norepinephrine with cold exposure and I norepinephrine with cold exposure and I already don't have enough adrenaline already don't have enough adrenaline already don't have enough adrenaline because I'm burned out does this mean because I'm burned out does this mean because I'm burned out does this mean that people who are highly burned out that people who are highly burned out that people who are highly burned out maybe shouldn't do cold therapy maybe shouldn't do cold therapy maybe shouldn't do cold therapy should they finish on warm should they finish on warm should they finish on warm oh that's a really good question oh that's a really good question oh that's a really good question uh burned out did you say that very uh burned out did you say that very uh burned out did you say that very stressed so what I usually tell people stressed so what I usually tell people stressed so what I usually tell people who are very stressed or have very who are very stressed or have very who are very stressed or have very easily panic attacks or very sensitive easily panic attacks or very sensitive easily panic attacks or very sensitive nervous system because that will affect
23:00nervous system because that will affect nervous system because that will affect it definitely it definitely it definitely um but if you're very stressed out um but if you're very stressed out um but if you're very stressed out going into the cold will also affect going into the cold will also affect going into the cold will also affect your immune system and it might not be a your immune system and it might not be a your immune system and it might not be a very good idea to to start that at that very good idea to to start that at that very good idea to to start that at that time although I mean it's like it's also time although I mean it's like it's also time although I mean it's like it's also good for people if they are stressed good for people if they are stressed good for people if they are stressed that is exactly what I also say to that is exactly what I also say to that is exactly what I also say to people if you're stressed if you're people if you're stressed if you're people if you're stressed if you're chronic stressed then it's super good to chronic stressed then it's super good to chronic stressed then it's super good to expose yourself to this micro stress but expose yourself to this micro stress but expose yourself to this micro stress but because the micro stress will stress you because the micro stress will stress you because the micro stress will stress you up and that is to stress yourself down up and that is to stress yourself down up and that is to stress yourself down stress up to stress down right but stress up to stress down right but stress up to stress down right but um um it yeah if you think about it adrenaline it yeah if you think about it adrenaline it yeah if you think about it adrenaline or epinephrine is synthesized from or epinephrine is synthesized from or epinephrine is synthesized from norepinephrine norepinephrine and so what what I was having a problem and so what what I was having a problem and so what what I was having a problem with is what most stress or with is what most stress or with is what most stress or mitochondrial dysfunction people mold mitochondrial dysfunction people mold mitochondrial dysfunction people mold chronic fatigue toxic Metals Lyme chronic fatigue toxic Metals Lyme chronic fatigue toxic Metals Lyme disease all that kind of stuff or just disease all that kind of stuff or just disease all that kind of stuff or just too much Doom scrolling uh what you into too much Doom scrolling uh what you into too much Doom scrolling uh what you into is you or if you just have bad or if you
24:00is you or if you just have bad or if you is you or if you just have bad or if you just have bad blood sugar control it's just have bad blood sugar control it's just have bad blood sugar control it's the same thing but you suck at the same thing but you suck at the same thing but you suck at converting norepinephrine into converting norepinephrine into converting norepinephrine into epinephrine so then if you go and you epinephrine so then if you go and you epinephrine so then if you go and you hop in cold water you're going to get hop in cold water you're going to get hop in cold water you're going to get more norepinephrine that you might not more norepinephrine that you might not more norepinephrine that you might not convert to Adrenaline but it's going to convert to Adrenaline but it's going to convert to Adrenaline but it's going to fix your blood sugar which is a primary fix your blood sugar which is a primary fix your blood sugar which is a primary cause of you having this lack of cause of you having this lack of cause of you having this lack of conversion so by fixing your metabolism conversion so by fixing your metabolism conversion so by fixing your metabolism you may drop those ratios I don't know you may drop those ratios I don't know you may drop those ratios I don't know what mine are today but they're clearly what mine are today but they're clearly what mine are today but they're clearly nothing like that because well I'm nothing like that because well I'm nothing like that because well I'm metabolically healthy so metabolically healthy so metabolically healthy so I just feel like what you said is really I just feel like what you said is really I just feel like what you said is really important if you're getting a cold or important if you're getting a cold or important if you're getting a cold or you have a viral or a bacterial thing you have a viral or a bacterial thing you have a viral or a bacterial thing maybe doing a long cold bath isn't the maybe doing a long cold bath isn't the maybe doing a long cold bath isn't the right thing to do that day but if you're right thing to do that day but if you're right thing to do that day but if you're feeling generalized anxiety and burnout feeling generalized anxiety and burnout feeling generalized anxiety and burnout doing it so they get your dopamine doing it so they get your dopamine doing it so they get your dopamine levels back up maybe that additional levels back up maybe that additional levels back up maybe that additional norepinephrine will convert to norepinephrine will convert to norepinephrine will convert to Adrenaline even if your conversion is Adrenaline even if your conversion is Adrenaline even if your conversion is broken but I've never heard a clear broken but I've never heard a clear broken but I've never heard a clear answer to that other than what the the
25:00answer to that other than what the the answer to that other than what the the TCM Chinese medicine people would say is TCM Chinese medicine people would say is TCM Chinese medicine people would say is well if you have a cold don't get cold well if you have a cold don't get cold well if you have a cold don't get cold get a blanket and drink some hot tea get a blanket and drink some hot tea get a blanket and drink some hot tea already already already yeah okay yeah well let's talk about hot yeah okay yeah well let's talk about hot yeah okay yeah well let's talk about hot tea now tea now tea now okay if I just did cold exposure and okay if I just did cold exposure and okay if I just did cold exposure and rather than tea I just maybe have some rather than tea I just maybe have some rather than tea I just maybe have some coffee coffee coffee um what although this is actually um what although this is actually um what although this is actually minerals and electrolytes yeah yeah this minerals and electrolytes yeah yeah this minerals and electrolytes yeah yeah this isn't actually coffee it just looks like isn't actually coffee it just looks like isn't actually coffee it just looks like coffee the magic of video so that said coffee the magic of video so that said coffee the magic of video so that said can I have my cup of danger coffee right can I have my cup of danger coffee right can I have my cup of danger coffee right after I get out of cold or maybe at after I get out of cold or maybe at after I get out of cold or maybe at least espresso for the caffeine or is least espresso for the caffeine or is least espresso for the caffeine or is the hot beverage versus caffeine talk to the hot beverage versus caffeine talk to the hot beverage versus caffeine talk to me about cold exposure caffeine and warm me about cold exposure caffeine and warm me about cold exposure caffeine and warm beverages yeah so if you you if you end beverages yeah so if you you if you end beverages yeah so if you you if you end on cold and I definitely you think you on cold and I definitely you think you on cold and I definitely you think you should because that pushes your should because that pushes your should because that pushes your metabolism even more so you have to metabolism even more so you have to metabolism even more so you have to force yourself to hit yourself naturally force yourself to hit yourself naturally force yourself to hit yourself naturally and that is what the Dr huberman named and that is what the Dr huberman named and that is what the Dr huberman named The Sober principle when I talked to him The Sober principle when I talked to him The Sober principle when I talked to him on an Instagram live last year so if you
26:00on an Instagram live last year so if you on an Instagram live last year so if you do that you would you could actually do that you would you could actually do that you would you could actually help yourself especially if you are new help yourself especially if you are new help yourself especially if you are new to this to this to this um by drinking something hot because um by drinking something hot because um by drinking something hot because that will help you not have this kind of that will help you not have this kind of that will help you not have this kind of like very large drop after drop it's like very large drop after drop it's like very large drop after drop it's cold so your core temperature will not cold so your core temperature will not cold so your core temperature will not be the coldest when you are in the water be the coldest when you are in the water be the coldest when you are in the water it will be the coldest when you get out it will be the coldest when you get out it will be the coldest when you get out of the water that is also something of the water that is also something of the water that is also something people should remember people should remember people should remember um also for um also for um also for yeah especially if you're a new one yeah especially if you're a new one yeah especially if you're a new one because you will shiver maybe a lot because you will shiver maybe a lot because you will shiver maybe a lot afterwards and it it's not the Shivering afterwards and it it's not the Shivering afterwards and it it's not the Shivering is bad for you it's good but it could is bad for you it's good but it could is bad for you it's good but it could also be that you're you will have a very also be that you're you will have a very also be that you're you will have a very large drop in your core temperature so large drop in your core temperature so large drop in your core temperature so it would be very unpleasant for you and it would be very unpleasant for you and it would be very unpleasant for you and maybe you'll have a bad experience so maybe you'll have a bad experience so maybe you'll have a bad experience so just go easy in the beginning just go easy in the beginning just go easy in the beginning um but you could help yourself with a um but you could help yourself with a um but you could help yourself with a hot beverage just to to keep your core a hot beverage just to to keep your core a hot beverage just to to keep your core a little bit warmer so you won't have uh little bit warmer so you won't have uh little bit warmer so you won't have uh so just to minimize the after drop so just to minimize the after drop so just to minimize the after drop afterwards okay so hot beverages are
27:00afterwards okay so hot beverages are afterwards okay so hot beverages are okay afterwards because it's not that okay afterwards because it's not that okay afterwards because it's not that important that your organs get cold important that your organs get cold important that your organs get cold right it's no skin and muscle and nerves right it's no skin and muscle and nerves right it's no skin and muscle and nerves right yeah okay exactly so there's our right yeah okay exactly so there's our right yeah okay exactly so there's our answer and a couple of my upgrade answer and a couple of my upgrade answer and a couple of my upgrade Collective members and by the way guys Collective members and by the way guys Collective members and by the way guys you can be in the live audience and ask you can be in the live audience and ask you can be in the live audience and ask questions like this a couple of them are questions like this a couple of them are questions like this a couple of them are saying they even Sip Coffee during an saying they even Sip Coffee during an saying they even Sip Coffee during an ice bath in order to keep their their ice bath in order to keep their their ice bath in order to keep their their inner organs warm they like doing that inner organs warm they like doing that inner organs warm they like doing that and they're asking if it's all right and they're asking if it's all right and they're asking if it's all right what about caffeine itself I mean could what about caffeine itself I mean could what about caffeine itself I mean could you should you do a pre-workout you should you do a pre-workout you should you do a pre-workout photography team before you do cold photography team before you do cold photography team before you do cold exposure exposure exposure wait you could but you don't have to wait you could but you don't have to wait you could but you don't have to because you also get this huge increase because you also get this huge increase because you also get this huge increase in in Northern in in Northern in in Northern you get activated your sympathetic you get activated your sympathetic you get activated your sympathetic nervous system so you don't you're gonna nervous system so you don't you're gonna nervous system so you don't you're gonna be away but there's a there's amp K be away but there's a there's amp K be away but there's a there's amp K effects from caffeine independent of the effects from caffeine independent of the effects from caffeine independent of the adrenal stimulus you get from it is it adrenal stimulus you get from it is it adrenal stimulus you get from it is it beneficial to have the ampk effects of beneficial to have the ampk effects of beneficial to have the ampk effects of caffeine when you're doing cold exposure [Laughter]
28:00and that one I don't know but I mean and that one I don't know but I mean it's really good to have coffee before it's really good to have coffee before it's really good to have coffee before you go to a workout I would do that you go to a workout I would do that you go to a workout I would do that um but before a cold exposure it's kind um but before a cold exposure it's kind um but before a cold exposure it's kind of like another activation it's more of like another activation it's more of like another activation it's more it's definitely more rapid and more it's definitely more rapid and more it's definitely more rapid and more intense in the sympathetic Activation so intense in the sympathetic Activation so intense in the sympathetic Activation so I think you don't have to get that I think you don't have to get that I think you don't have to get that stress level even higher up because my stress level even higher up because my stress level even higher up because my nervous system doesn't have to get nervous system doesn't have to get nervous system doesn't have to get pushed that extra far because coffee to pushed that extra far because coffee to pushed that extra far because coffee to me works very well and cold exposure as me works very well and cold exposure as me works very well and cold exposure as well so combining that I think it's well so combining that I think it's well so combining that I think it's going to give me even more going to give me even more going to give me even more um difficulties to lower my stress level um difficulties to lower my stress level um difficulties to lower my stress level when I'm in the water not that it's that when I'm in the water not that it's that when I'm in the water not that it's that difficult for me at this time but um difficult for me at this time but um difficult for me at this time but um yeah but it will not help at least what yeah but it will not help at least what yeah but it will not help at least what does cold do for bdnf does cold do for bdnf does cold do for bdnf so pdnf will be activated it's activated so pdnf will be activated it's activated so pdnf will be activated it's activated in in the brain and it helps for the
29:00in in the brain and it helps for the in in the brain and it helps for the communication of the nerve cells between communication of the nerve cells between communication of the nerve cells between the cells but also between the the cell the cells but also between the the cell the cells but also between the the cell the centers of the brain and it also the centers of the brain and it also the centers of the brain and it also communicates with the with muscles so it communicates with the with muscles so it communicates with the with muscles so it keeps your uh your your communication keeps your uh your your communication keeps your uh your your communication between muscles and the Brain you could between muscles and the Brain you could between muscles and the Brain you could say young so it will definitely help you say young so it will definitely help you say young so it will definitely help you um keep your muscles stronger and it um keep your muscles stronger and it um keep your muscles stronger and it will also do that for your yeah so it will also do that for your yeah so it will also do that for your yeah so it will keep your muscle stronger and for will keep your muscle stronger and for will keep your muscle stronger and for longer time so you don't lose them longer time so you don't lose them longer time so you don't lose them because we don't want to lose our because we don't want to lose our because we don't want to lose our muscles which we do with age so if we muscles which we do with age so if we muscles which we do with age so if we keep working out and we keep going into keep working out and we keep going into keep working out and we keep going into the code we will activate the bdnf and the code we will activate the bdnf and the code we will activate the bdnf and that will keep our muscles that will keep our muscles that will keep our muscles um stronger and and we will keep them so um stronger and and we will keep them so um stronger and and we will keep them so we don't lose them okay so bdnf is tied we don't lose them okay so bdnf is tied we don't lose them okay so bdnf is tied to muscle mass which is something I to muscle mass which is something I to muscle mass which is something I haven't talked much about in my books or haven't talked much about in my books or haven't talked much about in my books or even on the show because I'm all about even on the show because I'm all about even on the show because I'm all about cognitive enhancement in fact if I could cognitive enhancement in fact if I could cognitive enhancement in fact if I could have a better brain and I had to have a have a better brain and I had to have a have a better brain and I had to have a dad bod at the same time I'm okay with dad bod at the same time I'm okay with dad bod at the same time I'm okay with that like I I do most of my work with my that like I I do most of my work with my that like I I do most of my work with my brain and my heart and I want a strong
30:00brain and my heart and I want a strong brain and my heart and I want a strong good looking uh physiology and all that good looking uh physiology and all that good looking uh physiology and all that stuff but really give me 10 IQ points stuff but really give me 10 IQ points stuff but really give me 10 IQ points and effortless memory and I'll trade a and effortless memory and I'll trade a and effortless memory and I'll trade a leg for that I mean like like this is leg for that I mean like like this is leg for that I mean like like this is important for me so you're saying though important for me so you're saying though important for me so you're saying though that even if you're doing the right that even if you're doing the right that even if you're doing the right amounts of testosterone which is a part amounts of testosterone which is a part amounts of testosterone which is a part of anti-aging for men and women so of anti-aging for men and women so of anti-aging for men and women so you've got your testosterone levels you've got your testosterone levels you've got your testosterone levels where they should be and you're lifting where they should be and you're lifting where they should be and you're lifting weights and you're eating enough protein weights and you're eating enough protein weights and you're eating enough protein and you're intermittent fasting and and you're intermittent fasting and and you're intermittent fasting and you're getting enough sleep and your you're getting enough sleep and your you're getting enough sleep and your human growth hormone levels are where human growth hormone levels are where human growth hormone levels are where they should be on top of that bdnf is they should be on top of that bdnf is they should be on top of that bdnf is another thing that would affect the another thing that would affect the another thing that would affect the amount of muscle mass you have amount of muscle mass you have amount of muscle mass you have yeah definitely exactly and you will you yeah definitely exactly and you will you yeah definitely exactly and you will you will affect that with the code you will will affect that with the code you will will affect that with the code you will also affect that when you go out way to also affect that when you go out way to also affect that when you go out way to your workout because when you go train your workout because when you go train your workout because when you go train you don't always only just build your you don't always only just build your you don't always only just build your muscles you also keep the bdnf muscles you also keep the bdnf muscles you also keep the bdnf connection between the muscles and the connection between the muscles and the connection between the muscles and the Brain alive Brain alive Brain alive very very interesting uh you're you're very very interesting uh you're you're very very interesting uh you're you're giving me some some interesting thoughts giving me some some interesting thoughts
31:00giving me some some interesting thoughts here can I just ask you something sure here can I just ask you something sure here can I just ask you something sure because I just um you can edit this out because I just um you can edit this out because I just um you can edit this out of course but um I have a I have kind of of course but um I have a I have kind of of course but um I have a I have kind of like an announcement I would like to ask like an announcement I would like to ask like an announcement I would like to ask you if I can do on your show oh you if I can do on your show oh you if I can do on your show oh absolutely uh just go for it and we're absolutely uh just go for it and we're absolutely uh just go for it and we're gonna talk about your book too but I'm gonna talk about your book too but I'm gonna talk about your book too but I'm hoping it's more than just your book and hoping it's more than just your book and hoping it's more than just your book and I have your book to wave around if it's I have your book to wave around if it's I have your book to wave around if it's in the kitchen yeah in the kitchen yeah in the kitchen yeah okay good good you want to grab it I want to uh to tell you about my um my I want to uh to tell you about my um my online school online school online school because I have opened an online school because I have opened an online school because I have opened an online school it's called The soberg Institute and I it's called The soberg Institute and I it's called The soberg Institute and I don't know if we should talk about it don't know if we should talk about it don't know if we should talk about it now but I just want to ask you oh my God now but I just want to ask you oh my God now but I just want to ask you oh my God okay if I can yeah it's totally okay okay if I can yeah it's totally okay okay if I can yeah it's totally okay look the my job is is to be like the look the my job is is to be like the look the my job is is to be like the champion of biohacking it's to make the champion of biohacking it's to make the champion of biohacking it's to make the movement work and it's not about movement work and it's not about movement work and it's not about promoting just my stuff I I talk about promoting just my stuff I I talk about promoting just my stuff I I talk about all the stuff that works people promote all the stuff that works people promote all the stuff that works people promote their stuff in there all the time that's their stuff in there all the time that's their stuff in there all the time that's the idea you're doing good work it's the idea you're doing good work it's the idea you're doing good work it's based on real science everyone should
32:00based on real science everyone should based on real science everyone should know about it and all like I find the know about it and all like I find the know about it and all like I find the good people and I point fingers at them good people and I point fingers at them good people and I point fingers at them so everyone can go and look at your so everyone can go and look at your so everyone can go and look at your stuff that's what I do stuff that's what I do stuff that's what I do thank you yeah let me grab you a book thank you yeah let me grab you a book thank you yeah let me grab you a book that was supposed to be sitting on my that was supposed to be sitting on my that was supposed to be sitting on my desk and what I'm going to say is I'll desk and what I'm going to say is I'll desk and what I'm going to say is I'll hold it up for you hold it up for you hold it up for you and say well of course a lot of this is and say well of course a lot of this is and say well of course a lot of this is in your book and then you say yeah and in your book and then you say yeah and in your book and then you say yeah and it's in my program and then all the it's in my program and then all the it's in my program and then all the people in the upgrade Collective will be people in the upgrade Collective will be people in the upgrade Collective will be all clicking on your web page uh when all clicking on your web page uh when all clicking on your web page uh when you say that and then when we put it out you say that and then when we put it out you say that and then when we put it out on the main on the main show I wouldn't on the main on the main show I wouldn't on the main on the main show I wouldn't be surprised if you just got swamped by be surprised if you just got swamped by be surprised if you just got swamped by it so well happy to do that all right it so well happy to do that all right it so well happy to do that all right give me one sec give me one sec give me one sec oh my God this is hilarious I'm like I oh my God this is hilarious I'm like I oh my God this is hilarious I'm like I found all these books that people have found all these books that people have found all these books that people have sent me and some of them and I can't sent me and some of them and I can't sent me and some of them and I can't find it anywhere it's underneath my find it anywhere it's underneath my find it anywhere it's underneath my laptop holding my laptop up because I laptop holding my laptop up because I laptop holding my laptop up because I just moved last month so in your book is just moved last month so in your book is just moved last month so in your book is part of my laptop stand so okay I am as part of my laptop stand so okay I am as part of my laptop stand so okay I am as a result of that I'm going to take this a result of that I'm going to take this a result of that I'm going to take this book which I haven't yet read called book which I haven't yet read called book which I haven't yet read called attention span and I'm going to replace attention span and I'm going to replace attention span and I'm going to replace your book under my laptop with the your book under my laptop with the your book under my laptop with the tension span as my laptop holder give me tension span as my laptop holder give me tension span as my laptop holder give me one second who's how big of a nerd I am
33:00one second who's how big of a nerd I am one second who's how big of a nerd I am I'm glad it serves a purpose when you're I'm glad it serves a purpose when you're I'm glad it serves a purpose when you're not reading it even that's good yes not reading it even that's good yes not reading it even that's good yes exactly exactly exactly I do the same all the time so here's I do the same all the time so here's I do the same all the time so here's what I can say truthfully now check this what I can say truthfully now check this what I can say truthfully now check this out out out guys Dr Susanna soberg's book has guys Dr Susanna soberg's book has guys Dr Susanna soberg's book has literally been supporting my work for a literally been supporting my work for a literally been supporting my work for a couple days now couple days now couple days now because you've been holding my laptop so let's cue this in really well it it so let's cue this in really well it it turns out a lot of these questions are turns out a lot of these questions are turns out a lot of these questions are in your new book which is called winter in your new book which is called winter in your new book which is called winter swimming which is all about cold swimming which is all about cold swimming which is all about cold exposure and thank you for talking about exposure and thank you for talking about exposure and thank you for talking about safety because you can get really cold safety because you can get really cold safety because you can get really cold and you can do things that don't work so and you can do things that don't work so and you can do things that don't work so hypothermia everything you'd want to hypothermia everything you'd want to hypothermia everything you'd want to know about cold exposure is in the book know about cold exposure is in the book know about cold exposure is in the book it's not just winter swimming though it it's not just winter swimming though it it's not just winter swimming though it includes ice baths and things like that includes ice baths and things like that includes ice baths and things like that um where else do you think people could um where else do you think people could um where else do you think people could learn what they need to know about using learn what they need to know about using learn what they need to know about using cold as a tool cold as a tool cold as a tool yeah thank you also thank you for for yeah thank you also thank you for for yeah thank you also thank you for for reading my book Dave I have also made a
34:00reading my book Dave I have also made a reading my book Dave I have also made a health program a health Journey you can health program a health Journey you can health program a health Journey you can say it's called The thermalist Cure it's say it's called The thermalist Cure it's say it's called The thermalist Cure it's a three-week course and you can find it a three-week course and you can find it a three-week course and you can find it on the super institute.com and this is on the super institute.com and this is on the super institute.com and this is s-o-e-p-r-g-institute.com and where I s-o-e-p-r-g-institute.com and where I s-o-e-p-r-g-institute.com and where I have made this um Health Journey it's have made this um Health Journey it's have made this um Health Journey it's about how to do cold exposure and how to about how to do cold exposure and how to about how to do cold exposure and how to do heat exposure and also functional do heat exposure and also functional do heat exposure and also functional breathing and combining this and how to breathing and combining this and how to breathing and combining this and how to do it in a safe way and also how can you do it in a safe way and also how can you do it in a safe way and also how can you use this to get healthier less stressed use this to get healthier less stressed use this to get healthier less stressed um and also get all these physical um and also get all these physical um and also get all these physical benefits that I've talked about and also benefits that I've talked about and also benefits that I've talked about and also found in my own research and I have found in my own research and I have found in my own research and I have combined all this stuff into a course combined all this stuff into a course combined all this stuff into a course which will be for the end user so it's which will be for the end user so it's which will be for the end user so it's going to be for everyone who wants to going to be for everyone who wants to going to be for everyone who wants to start who is already experienced but start who is already experienced but start who is already experienced but there's going to be a lot of tips and there's going to be a lot of tips and there's going to be a lot of tips and tricks and explanations on how things tricks and explanations on how things tricks and explanations on how things work both the physiology but also mental work both the physiology but also mental work both the physiology but also mental balance so I hope that people would like balance so I hope that people would like balance so I hope that people would like to go and take a look that sounds really to go and take a look that sounds really to go and take a look that sounds really cool and that's at soberg
35:00cool and that's at soberg cool and that's at soberg s-o-e-b-e-r-g-institute.com you put this s-o-e-b-e-r-g-institute.com you put this s-o-e-b-e-r-g-institute.com you put this together yourself you're a university together yourself you're a university together yourself you're a university researcher you just wanted to make it so researcher you just wanted to make it so researcher you just wanted to make it so everyone could know how to benefit from everyone could know how to benefit from everyone could know how to benefit from it I love it is it expensive no it's not it I love it is it expensive no it's not it I love it is it expensive no it's not expensive it's gonna be a lot of things expensive it's gonna be a lot of things expensive it's gonna be a lot of things that people can take from this course that people can take from this course that people can take from this course they can review all the videos again they can review all the videos again they can review all the videos again it's not going to be expensive compared it's not going to be expensive compared it's not going to be expensive compared to what they will get out of this to what they will get out of this to what they will get out of this definitely not definitely not definitely not s-o-e-b-e-r-g s-o-e-b-e-r-g s-o-e-b-e-r-g institute.com use code Dave and she's institute.com use code Dave and she's institute.com use code Dave and she's going to give you a little discount she going to give you a little discount she going to give you a little discount she and her team are going to decide what it and her team are going to decide what it and her team are going to decide what it is and that way you can also know how is and that way you can also know how is and that way you can also know how many people who are hardcore biohackers many people who are hardcore biohackers many people who are hardcore biohackers to listen to the show came to your site to listen to the show came to your site to listen to the show came to your site and guys I actually want you to do this and guys I actually want you to do this and guys I actually want you to do this one of the coolest things you can ever one of the coolest things you can ever one of the coolest things you can ever do is take someone who spent 10 or 20 do is take someone who spent 10 or 20 do is take someone who spent 10 or 20 years of their life going deep on years of their life going deep on years of their life going deep on something that you never even thought something that you never even thought something that you never even thought about learned all that we know about it about learned all that we know about it about learned all that we know about it and then went to the time and trouble of and then went to the time and trouble of and then went to the time and trouble of writing a book which is a couple writing a book which is a couple writing a book which is a couple thousand hours and that's not for her to thousand hours and that's not for her to thousand hours and that's not for her to learn that's for her to teach and then learn that's for her to teach and then learn that's for her to teach and then to put a program together I've done the to put a program together I've done the to put a program together I've done the same thing for my books everyone has a same thing for my books everyone has a same thing for my books everyone has a teaching program because if the work is
36:00teaching program because if the work is teaching program because if the work is the work has Merit if the work is the work has Merit if the work is the work has Merit if the work is important then you owe it to the world important then you owe it to the world important then you owe it to the world to teach it to them in the right way so to teach it to them in the right way so to teach it to them in the right way so support good authors who do good work support good authors who do good work support good authors who do good work and as you can tell she's kind of done and as you can tell she's kind of done and as you can tell she's kind of done the research herself so I just I'm going the research herself so I just I'm going the research herself so I just I'm going to sign up for it and I'm going to use to sign up for it and I'm going to use to sign up for it and I'm going to use code Dave and you should too and I'm not code Dave and you should too and I'm not code Dave and you should too and I'm not getting paid anything on that that's getting paid anything on that that's getting paid anything on that that's just a gift to support a university just a gift to support a university just a gift to support a university researcher and she's already paying it researcher and she's already paying it researcher and she's already paying it forward by giving you a small discount forward by giving you a small discount forward by giving you a small discount so thank you so thank you so thank you thank you thank you very much now we've thank you thank you very much now we've thank you thank you very much now we've talked a lot about cold and it sounds talked a lot about cold and it sounds talked a lot about cold and it sounds like about heat talk to me about sauna like about heat talk to me about sauna like about heat talk to me about sauna because we're really only in half of because we're really only in half of because we're really only in half of your research and so you live in the your research and so you live in the your research and so you live in the perfect country for this I mean all the perfect country for this I mean all the perfect country for this I mean all the nordics it's you know saunas and snow nordics it's you know saunas and snow nordics it's you know saunas and snow and all that so what's the difference and all that so what's the difference and all that so what's the difference between heat shock protein and cold between heat shock protein and cold between heat shock protein and cold shock protein shock protein shock protein so actually so actually so actually if you combine them they're called the if you combine them they're called the if you combine them they're called the stress proteins so they kind of like do stress proteins so they kind of like do stress proteins so they kind of like do the the same the the same the the same um so in in different ways you can say um so in in different ways you can say um so in in different ways you can say but they activate the heat shock but they activate the heat shock but they activate the heat shock proteins also in the code it's just
37:00proteins also in the code it's just proteins also in the code it's just called the stress proteins so they kind called the stress proteins so they kind called the stress proteins so they kind of like do the same thing I'm not really of like do the same thing I'm not really of like do the same thing I'm not really sure if if it's another way do you know sure if if it's another way do you know sure if if it's another way do you know that if it they do it biologically are that if it they do it biologically are that if it they do it biologically are they structurally identical are these they structurally identical are these they structurally identical are these just like cell stress proteins I thought just like cell stress proteins I thought just like cell stress proteins I thought there was a difference between HSP and there was a difference between HSP and there was a difference between HSP and csps it's it's small it's an amino acid csps it's it's small it's an amino acid csps it's it's small it's an amino acid or something yeah so what I've or something yeah so what I've or something yeah so what I've understood yeah yeah but so as far as I understood yeah yeah but so as far as I understood yeah yeah but so as far as I understand it's stress proteins that's understand it's stress proteins that's understand it's stress proteins that's going to be activated both in the heat going to be activated both in the heat going to be activated both in the heat but yeah we also called them heat shock but yeah we also called them heat shock but yeah we also called them heat shock proteins but I because I do my research proteins but I because I do my research proteins but I because I do my research in contrast therapy and and you kind of in contrast therapy and and you kind of in contrast therapy and and you kind of like go from one extreme to another like go from one extreme to another like go from one extreme to another um I just tend to call them stress um I just tend to call them stress um I just tend to call them stress proteins because that's what's activated proteins because that's what's activated proteins because that's what's activated in the cells but it's the same essential in the cells but it's the same essential in the cells but it's the same essential proteins it should be interesting that proteins it should be interesting that proteins it should be interesting that is super super fascinating because I've is super super fascinating because I've is super super fascinating because I've seen so many influencers write about you seen so many influencers write about you seen so many influencers write about you know mixing cold shock proteins heat know mixing cold shock proteins heat know mixing cold shock proteins heat shock proteins and even naming some of shock proteins and even naming some of shock proteins and even naming some of them all right so I'm going to go
38:00them all right so I'm going to go them all right so I'm going to go through and review it but I I love that through and review it but I I love that through and review it but I I love that they're all in the the they're all in the the they're all in the the to sell danger response or the stress to sell danger response or the stress to sell danger response or the stress response so when a cell feels threatened response so when a cell feels threatened response so when a cell feels threatened by anything it's going to do some things by anything it's going to do some things by anything it's going to do some things but the fact that they're identical from but the fact that they're identical from but the fact that they're identical from cold and heat is is totally new learning cold and heat is is totally new learning cold and heat is is totally new learning for me it it could be that others also for me it it could be that others also for me it it could be that others also but that's maybe because I don't know but that's maybe because I don't know but that's maybe because I don't know but I as far as I can see that it's but I as far as I can see that it's but I as far as I can see that it's going to be an overlapping a stress going to be an overlapping a stress going to be an overlapping a stress response in the cells and but it's going response in the cells and but it's going response in the cells and but it's going to be different because when you go in to be different because when you go in to be different because when you go in the code you will have like an the code you will have like an the code you will have like an activation of the cells right away activation of the cells right away activation of the cells right away because there's a shock but when you go because there's a shock but when you go because there's a shock but when you go into the sauna which we do a lot in this into the sauna which we do a lot in this into the sauna which we do a lot in this in Scandinavia uh you will have a like a in Scandinavia uh you will have a like a in Scandinavia uh you will have a like a slower activation but as far as my slower activation but as far as my slower activation but as far as my research go you don't have to stay in research go you don't have to stay in research go you don't have to stay in the sauna more than 10 minutes at a time the sauna more than 10 minutes at a time the sauna more than 10 minutes at a time if you go two times a week and you go if you go two times a week and you go if you go two times a week and you go two times each day wait two times each two times each day wait two times each two times each day wait two times each day and two times a week wait you mean day and two times a week wait you mean day and two times a week wait you mean two times in one day once a week two times in one day once a week two times in one day once a week no so my research shows that the the no so my research shows that the the no so my research shows that the the results from my work shows that you can
39:00results from my work shows that you can results from my work shows that you can you can do 57 minutes of heat per week you can do 57 minutes of heat per week you can do 57 minutes of heat per week in total and it's not at one time that's in total and it's not at one time that's in total and it's not at one time that's gonna underline that one it's not at gonna underline that one it's not at gonna underline that one it's not at once in one session it's going to be 57 once in one session it's going to be 57 once in one session it's going to be 57 minutes per week divided on two to three minutes per week divided on two to three minutes per week divided on two to three days and each day you go two times into days and each day you go two times into days and each day you go two times into the sauna so it could be that you if you the sauna so it could be that you if you the sauna so it could be that you if you go two times a week you have four saunas go two times a week you have four saunas go two times a week you have four saunas every week or you have six saunas every every week or you have six saunas every every week or you have six saunas every week if you go three days that's because week if you go three days that's because week if you go three days that's because in the contrast therapy that which I've in the contrast therapy that which I've in the contrast therapy that which I've studied you go three times into the studied you go three times into the studied you go three times into the water and you have two saunas so so it's water and you have two saunas so so it's water and you have two saunas so so it's cold heat cold heat cold and then you're cold heat cold heat cold and then you're cold heat cold heat cold and then you're done yes yes exactly how long are you in done yes yes exactly how long are you in done yes yes exactly how long are you in the water the water the water so you don't you don't have to stay in so you don't you don't have to stay in so you don't you don't have to stay in the water that long to actually get the the water that long to actually get the the water that long to actually get the benefits that I've seen in the in benefits that I've seen in the in benefits that I've seen in the in Seoul so our results show that and we Seoul so our results show that and we Seoul so our results show that and we discovered the minimum threshold for a discovered the minimum threshold for a discovered the minimum threshold for a cold and heat exposure to see health cold and heat exposure to see health cold and heat exposure to see health benefits and we saw that only by 11
40:00benefits and we saw that only by 11 benefits and we saw that only by 11 minutes in total per week submerged into minutes in total per week submerged into minutes in total per week submerged into a cold water we saw that people get a cold water we saw that people get a cold water we saw that people get warmer and they also have an increase in warmer and they also have an increase in warmer and they also have an increase in the insulin sensitivity and actually a the insulin sensitivity and actually a the insulin sensitivity and actually a activation of a high activation of the activation of a high activation of the activation of a high activation of the brown fat brown fat brown fat um in the winter swimmers um in the winter swimmers um in the winter swimmers and we saw that um and we saw that um and we saw that um that the winter swimmers also had an a that the winter swimmers also had an a that the winter swimmers also had an a higher glucose clearance from the higher glucose clearance from the higher glucose clearance from the bloodstream compared to the control bloodstream compared to the control bloodstream compared to the control group and the control group was group and the control group was group and the control group was completely matched to the winter completely matched to the winter completely matched to the winter swimming group so they were at the same swimming group so they were at the same swimming group so they were at the same Fitness level and there was at the same Fitness level and there was at the same Fitness level and there was at the same age and they also had the same kind of age and they also had the same kind of age and they also had the same kind of like Diet because I also wanted to pair like Diet because I also wanted to pair like Diet because I also wanted to pair them on that them on that them on that um and they were also same BMI and fat um and they were also same BMI and fat um and they were also same BMI and fat percentage so I cannot matched them on percentage so I cannot matched them on percentage so I cannot matched them on many levels just to even some of the the many levels just to even some of the the many levels just to even some of the the bias out of of the study so they were bias out of of the study so they were bias out of of the study so they were very alive these two groups but one very alive these two groups but one very alive these two groups but one group just had a lower fat percent and group just had a lower fat percent and
41:00group just had a lower fat percent and that was the winter swimmers as well and that was the winter swimmers as well and that was the winter swimmers as well and they had a higher energy expenditure they had a higher energy expenditure they had a higher energy expenditure um during cold at least so a little bit um during cold at least so a little bit um during cold at least so a little bit of stress to them and they will like of stress to them and they will like of stress to them and they will like have a fast activation of their have a fast activation of their have a fast activation of their metabolism metabolism metabolism um and that was shown actually when we um and that was shown actually when we um and that was shown actually when we gave them a shot of sugar so we gave gave them a shot of sugar so we gave gave them a shot of sugar so we gave them a sugar drink to all the winter them a sugar drink to all the winter them a sugar drink to all the winter swimmers and the control group just to swimmers and the control group just to swimmers and the control group just to see how fast best do winter swimmers who see how fast best do winter swimmers who see how fast best do winter swimmers who are trained winter swimmers by this are trained winter swimmers by this are trained winter swimmers by this protocol how fast do they get rid of the protocol how fast do they get rid of the protocol how fast do they get rid of the sugar in the bloodstream and they had sugar in the bloodstream and they had sugar in the bloodstream and they had like a faster like a faster like a faster clearance of the of the sugar of the clearance of the of the sugar of the clearance of the of the sugar of the glucose in in the bloodstream so winter glucose in in the bloodstream so winter glucose in in the bloodstream so winter swimmers get one croissant today and swimmers get one croissant today and swimmers get one croissant today and they're okay yeah okay okay I got it that's what I heard out of all I got it that's what I heard out of all I got it that's what I heard out of all that they definitely get healthier so they they definitely get healthier so they don't have to don't have to don't have to do that much to increase their do that much to increase their do that much to increase their metabolism so they because they have a metabolism so they because they have a metabolism so they because they have a faster metabolism they get they are
42:00faster metabolism they get they are faster metabolism they get they are warmer they have an increase in them warmer they have an increase in them warmer they have an increase in them Brown fat and their metabolism is just Brown fat and their metabolism is just Brown fat and their metabolism is just faster and it's only by 11 minutes per faster and it's only by 11 minutes per faster and it's only by 11 minutes per week and you can divide that onto two to week and you can divide that onto two to week and you can divide that onto two to three days per week and you have free three days per week and you have free three days per week and you have free dips every time so what you have to do dips every time so what you have to do dips every time so what you have to do is only stay one to two minutes in the is only stay one to two minutes in the is only stay one to two minutes in the water and this is very very actually water and this is very very actually water and this is very very actually comparable to what we see in the comparable to what we see in the comparable to what we see in the literature when it comes to the increase literature when it comes to the increase literature when it comes to the increase in norepinephrine and dopamine and the in norepinephrine and dopamine and the in norepinephrine and dopamine and the serotonin it increases within a few serotonin it increases within a few serotonin it increases within a few minutes and you only need to do that a minutes and you only need to do that a minutes and you only need to do that a very short amount of time and you will very short amount of time and you will very short amount of time and you will get these health benefits so you don't get these health benefits so you don't get these health benefits so you don't have to stay in in a cold top for 10 have to stay in in a cold top for 10 have to stay in in a cold top for 10 minutes it's it's not necessary actually minutes it's it's not necessary actually minutes it's it's not necessary actually what happens if you stay in a cold tub what happens if you stay in a cold tub what happens if you stay in a cold tub for 10 minutes or 20 minutes I mean I for 10 minutes or 20 minutes I mean I for 10 minutes or 20 minutes I mean I got to where I could spend a half hour got to where I could spend a half hour got to where I could spend a half hour in an ice bath in an ice bath in an ice bath um but I don't know is there any benefit um but I don't know is there any benefit um but I don't know is there any benefit to that or is that just sort of to that or is that just sort of to that or is that just sort of masochism kind of thing masochism kind of thing masochism kind of thing yeah well I think that I think that the yeah well I think that I think that the yeah well I think that I think that the that it's possible that we can actually that it's possible that we can actually that it's possible that we can actually do too much
43:00do too much do too much um and exhaust the cells and that will um and exhaust the cells and that will um and exhaust the cells and that will age the cells so you can kind of like age the cells so you can kind of like age the cells so you can kind of like get the health benefits from the get the health benefits from the get the health benefits from the homiesis process so you build the cells homiesis process so you build the cells homiesis process so you build the cells stronger if you do it in like a very stronger if you do it in like a very stronger if you do it in like a very short amount of time and it's kind of short amount of time and it's kind of short amount of time and it's kind of like the the cold and the heat uh the like the the cold and the heat uh the like the the cold and the heat uh the the stress of it is actually a little the stress of it is actually a little the stress of it is actually a little bit toxic for the body it thinks oh bit toxic for the body it thinks oh bit toxic for the body it thinks oh we're gonna die but a little bit of we're gonna die but a little bit of we're gonna die but a little bit of toxicity in the body is actually good it toxicity in the body is actually good it toxicity in the body is actually good it can actually make us a little bit can actually make us a little bit can actually make us a little bit healthier because it awakens all healthier because it awakens all healthier because it awakens all ourselves but if we do too long it will ourselves but if we do too long it will ourselves but if we do too long it will weaken the cells so what we see in in weaken the cells so what we see in in weaken the cells so what we see in in sauna studies I think this is very sauna studies I think this is very sauna studies I think this is very interesting and we were talking about interesting and we were talking about interesting and we were talking about heat so in sonar studies shows that that heat so in sonar studies shows that that heat so in sonar studies shows that that there is a threshold for how much heat there is a threshold for how much heat there is a threshold for how much heat the body the body the body um um has health benefits for and then there has health benefits for and then there has health benefits for and then there is like a plateau if you for example do is like a plateau if you for example do is like a plateau if you for example do two to three times per week and you do two to three times per week and you do two to three times per week and you do around up to 19 minutes then we see the around up to 19 minutes then we see the around up to 19 minutes then we see the most benefits we see that two to three
44:00most benefits we see that two to three most benefits we see that two to three times per week it lowers your uh your times per week it lowers your uh your times per week it lowers your uh your risk of dying by 27 and you also have risk of dying by 27 and you also have risk of dying by 27 and you also have that by four to seven times per week in that by four to seven times per week in that by four to seven times per week in the sauna then you have a lower risk of the sauna then you have a lower risk of the sauna then you have a lower risk of dying by 50 and that is if you go and do dying by 50 and that is if you go and do dying by 50 and that is if you go and do sonas that is only uh up to 19 minutes sonas that is only uh up to 19 minutes sonas that is only uh up to 19 minutes um and then there's then there's kind of um and then there's then there's kind of um and then there's then there's kind of like a plateau in health benefits from like a plateau in health benefits from like a plateau in health benefits from 19 to 30 minutes and after 30 minutes we 19 to 30 minutes and after 30 minutes we 19 to 30 minutes and after 30 minutes we actually see that there is again a an actually see that there is again a an actually see that there is again a an increase in risk of cardiovascular increase in risk of cardiovascular increase in risk of cardiovascular diseases again so it's you have to get diseases again so it's you have to get diseases again so it's you have to get the right dose you can't just say more the right dose you can't just say more the right dose you can't just say more is better and and this is a warning for is better and and this is a warning for is better and and this is a warning for biohackers yeah like I am the the biohackers yeah like I am the the biohackers yeah like I am the the quintessential guy who yeah okay I'll quintessential guy who yeah okay I'll quintessential guy who yeah okay I'll try that and I want to see when is too try that and I want to see when is too try that and I want to see when is too much but it's it's intellectually lazy much but it's it's intellectually lazy much but it's it's intellectually lazy and our brains are wired to not make and our brains are wired to not make and our brains are wired to not make complex thoughts they'll make shortcuts complex thoughts they'll make shortcuts complex thoughts they'll make shortcuts in thinking and the simplest one is if in thinking and the simplest one is if in thinking and the simplest one is if something's bad you should have none of something's bad you should have none of something's bad you should have none of it like cortisol zero cortisol will kill
45:00it like cortisol zero cortisol will kill it like cortisol zero cortisol will kill you and too much cortisol will kill you you and too much cortisol will kill you you and too much cortisol will kill you so it's actually correct amount but we so it's actually correct amount but we so it's actually correct amount but we don't think correct we think bad and don't think correct we think bad and don't think correct we think bad and good and with heat yeah it is bad if you good and with heat yeah it is bad if you good and with heat yeah it is bad if you go more than 30 minutes it's a problem go more than 30 minutes it's a problem go more than 30 minutes it's a problem and it is a good window yeah so what's and it is a good window yeah so what's and it is a good window yeah so what's the you said the the 50 less chance of the you said the the 50 less chance of the you said the the 50 less chance of dying what was that number because that dying what was that number because that dying what was that number because that was more than 19 minutes wasn't it no was more than 19 minutes wasn't it no was more than 19 minutes wasn't it no that's what uh that was a 19 to 30 that's what uh that was a 19 to 30 that's what uh that was a 19 to 30 minutes in the sauna at a time so but minutes in the sauna at a time so but minutes in the sauna at a time so but you could also do you could also do very you could also do you could also do very you could also do you could also do very shorter amount of time because my shorter amount of time because my shorter amount of time because my Studies have shown that if you do 10 Studies have shown that if you do 10 Studies have shown that if you do 10 minutes minutes minutes up to 15 minutes which is what we have up to 15 minutes which is what we have up to 15 minutes which is what we have found but it's kind of like in the same found but it's kind of like in the same found but it's kind of like in the same area so the finished sauna cohort area so the finished sauna cohort area so the finished sauna cohort studies actually if you look at the studies actually if you look at the studies actually if you look at the minutes in the Heat and in the cold minutes in the Heat and in the cold minutes in the Heat and in the cold because they do the contrast therapy as because they do the contrast therapy as because they do the contrast therapy as well we see that it kind of like fits well we see that it kind of like fits well we see that it kind of like fits with the numbers so it might be that with the numbers so it might be that with the numbers so it might be that this is actually kind of like a sweet this is actually kind of like a sweet this is actually kind of like a sweet spot if you stay only like between 10 spot if you stay only like between 10 spot if you stay only like between 10 and 15 up to 19 minutes that's going to
46:00and 15 up to 19 minutes that's going to and 15 up to 19 minutes that's going to be like the window for where we know be like the window for where we know be like the window for where we know okay this is this is good for you okay this is this is good for you okay this is this is good for you okay what is the correct maximum and and okay what is the correct maximum and and okay what is the correct maximum and and minimum temperature for a sauna yeah I minimum temperature for a sauna yeah I minimum temperature for a sauna yeah I love that question Dave because it's love that question Dave because it's love that question Dave because it's just like the I think there could be a just like the I think there could be a just like the I think there could be a maximum where you of course the the maximum where you of course the the maximum where you of course the the higher temperature the less time you higher temperature the less time you higher temperature the less time you spend in the sauna of course so if you spend in the sauna of course so if you spend in the sauna of course so if you go high on temperature then decrease the go high on temperature then decrease the go high on temperature then decrease the time you spent in the sauna if you go time you spent in the sauna if you go time you spent in the sauna if you go low in temperature then you can stay low in temperature then you can stay low in temperature then you can stay there for longer makes sense right there for longer makes sense right there for longer makes sense right because you're then not stressing because you're then not stressing because you're then not stressing yourself that fast you can say but you yourself that fast you can say but you yourself that fast you can say but you don't do that with the cold water don't do that with the cold water don't do that with the cold water because it's kind of like if you go at because it's kind of like if you go at because it's kind of like if you go at two minutes or you go at nine or two two minutes or you go at nine or two two minutes or you go at nine or two degrees it'd be good at nine degrees degrees it'd be good at nine degrees degrees it'd be good at nine degrees it's kind of like very cold anyways so it's kind of like very cold anyways so it's kind of like very cold anyways so you might not stay in in various times you might not stay in in various times you might not stay in in various times within that range at least but if you go within that range at least but if you go within that range at least but if you go into the sauna at a 90 degrees Celsius into the sauna at a 90 degrees Celsius into the sauna at a 90 degrees Celsius and in Fahrenheit I think it's like uh
47:00and in Fahrenheit I think it's like uh and in Fahrenheit I think it's like uh 170. what about cold I mean I've done 36 170. what about cold I mean I've done 36 170. what about cold I mean I've done 36 Fahrenheit which is you know two degrees Fahrenheit which is you know two degrees Fahrenheit which is you know two degrees centigrade and I've also seen a lot of centigrade and I've also seen a lot of centigrade and I've also seen a lot of people set theirs at 43 Fahrenheit which people set theirs at 43 Fahrenheit which people set theirs at 43 Fahrenheit which is about six Celsius is about six Celsius is about six Celsius what what's I mean it's actually way what what's I mean it's actually way what what's I mean it's actually way more painful to get in water that's just more painful to get in water that's just more painful to get in water that's just a touch above freezing does it matter if a touch above freezing does it matter if a touch above freezing does it matter if it's that cold versus you know sick two it's that cold versus you know sick two it's that cold versus you know sick two versus six versus six versus six two versus six I don't think it's gonna two versus six I don't think it's gonna two versus six I don't think it's gonna make that big a difference because it's make that big a difference because it's make that big a difference because it's just very cold compared to very cold but just very cold compared to very cold but just very cold compared to very cold but I think there's a difference if you go I think there's a difference if you go I think there's a difference if you go into cold water which is 15 degrees into cold water which is 15 degrees into cold water which is 15 degrees which is still actually cold water it's which is still actually cold water it's which is still actually cold water it's cold water as soon as you just get your cold water as soon as you just get your cold water as soon as you just get your skin a little bit closer so that's not skin a little bit closer so that's not skin a little bit closer so that's not very cold like most backyard swimming very cold like most backyard swimming very cold like most backyard swimming pools are going to be at that or below pools are going to be at that or below pools are going to be at that or below right but that is still enough to right but that is still enough to right but that is still enough to activate your brown fat and activate activate your brown fat and activate activate your brown fat and activate your metabolism is still enough to your metabolism is still enough to your metabolism is still enough to actually build up a habituation so that actually build up a habituation so that actually build up a habituation so that is also why I think that people is also why I think that people is also why I think that people shouldn't go on only the extreme low
48:00shouldn't go on only the extreme low shouldn't go on only the extreme low temperatures they should vary this temperatures they should vary this temperatures they should vary this because this is going to push your your because this is going to push your your because this is going to push your your cells even even more it's like a cells even even more it's like a cells even even more it's like a training center right you could also go training center right you could also go training center right you could also go to your training center and you do to your training center and you do to your training center and you do different kinds of kilos on your on your different kinds of kilos on your on your different kinds of kilos on your on your weights just to to work your muscles out weights just to to work your muscles out weights just to to work your muscles out and you also vary how you do it and that and you also vary how you do it and that and you also vary how you do it and that is also what I it kind of like is also what I it kind of like is also what I it kind of like um advise people to do so if you go on um advise people to do so if you go on um advise people to do so if you go on these temperatures see it as a training these temperatures see it as a training these temperatures see it as a training center is different different ways that center is different different ways that center is different different ways that you that you expose yourselves to so two you that you expose yourselves to so two you that you expose yourselves to so two to six I think that's just very cold and to six I think that's just very cold and to six I think that's just very cold and but you could also bury it up to a but you could also bury it up to a but you could also bury it up to a little bit higher and then next time go little bit higher and then next time go little bit higher and then next time go low so you will have this change and low so you will have this change and low so you will have this change and build yourself stronger build yourself stronger build yourself stronger um one of the things I I taught people I um one of the things I I taught people I um one of the things I I taught people I think in my first post about cold think in my first post about cold think in my first post about cold exposure a lot of a lot of people and a exposure a lot of a lot of people and a exposure a lot of a lot of people and a lot of Americans the idea of getting in lot of Americans the idea of getting in lot of Americans the idea of getting in an ice tub is probably worse than an ice tub is probably worse than an ice tub is probably worse than fasting which is also just terrifying fasting which is also just terrifying fasting which is also just terrifying who knows you could starve to death if who knows you could starve to death if who knows you could starve to death if you don't have your M MS but you don't have your M MS but you don't have your M MS but what what's interesting is
49:00what what's interesting is what what's interesting is I said okay here's how to start you take I said okay here's how to start you take I said okay here's how to start you take a bowl like a big salad bowl and you put a bowl like a big salad bowl and you put a bowl like a big salad bowl and you put ice and water in it and you take a deep ice and water in it and you take a deep ice and water in it and you take a deep breath and you stick your face in the breath and you stick your face in the breath and you stick your face in the water just to get the cold receptors water just to get the cold receptors water just to get the cold receptors around the face I use to cold water and around the face I use to cold water and around the face I use to cold water and you do that for three nights or for a you do that for three nights or for a you do that for three nights or for a week and then all of a sudden you can week and then all of a sudden you can week and then all of a sudden you can put your face in there longer than you put your face in there longer than you put your face in there longer than you can hold your breath I actually got a can hold your breath I actually got a can hold your breath I actually got a snorkel and I would just like do that snorkel and I would just like do that snorkel and I would just like do that for 10 minutes like I said I'm kind of a for 10 minutes like I said I'm kind of a for 10 minutes like I said I'm kind of a nerd but that did make cold showers nerd but that did make cold showers nerd but that did make cold showers painless and then when you do a cold painless and then when you do a cold painless and then when you do a cold shower you hit your face and your chest shower you hit your face and your chest shower you hit your face and your chest for at least a minute tell me about for at least a minute tell me about for at least a minute tell me about those baby steps for getting cold shoot those baby steps for getting cold shoot those baby steps for getting cold shoot holes in them tell me how to do them holes in them tell me how to do them holes in them tell me how to do them better better better hmm you definitely have tried different hmm you definitely have tried different hmm you definitely have tried different things they I think that's very things they I think that's very things they I think that's very interesting so when you do the face interesting so when you do the face interesting so when you do the face thing you of course activate the vagus thing you of course activate the vagus thing you of course activate the vagus nerve and you have all the the nerve and you have all the the nerve and you have all the the excavation of the co-receptors and excavation of the co-receptors and excavation of the co-receptors and actually it's Universal in the body so actually it's Universal in the body so actually it's Universal in the body so what you say about getting a habitrated
50:00what you say about getting a habitrated what you say about getting a habitrated to the cold is actually very true to the cold is actually very true to the cold is actually very true because when you do that you will also because when you do that you will also because when you do that you will also have a universal a code acclimation have a universal a code acclimation have a universal a code acclimation there are studies I think it's very there are studies I think it's very there are studies I think it's very interesting that there are actually interesting that there are actually interesting that there are actually studies of fishermen who in these studies of fishermen who in these studies of fishermen who in these studies show that these fishermen who studies show that these fishermen who studies show that these fishermen who have they have the hands in the cold have they have the hands in the cold have they have the hands in the cold water all the time and they studied water all the time and they studied water all the time and they studied whether these fishermen because they whether these fishermen because they whether these fishermen because they have only the cold hands in the cold have only the cold hands in the cold have only the cold hands in the cold water if they are cold adapted on the water if they are cold adapted on the water if they are cold adapted on the rest of the body and they actually found rest of the body and they actually found rest of the body and they actually found out that they are they're very cold out that they are they're very cold out that they are they're very cold adapted universally or systemically adapted universally or systemically adapted universally or systemically everywhere so I think it's very everywhere so I think it's very everywhere so I think it's very interesting that you if you don't have interesting that you if you don't have interesting that you if you don't have time to go and take a coat jump into a time to go and take a coat jump into a time to go and take a coat jump into a cold top or you don't want to do the cold top or you don't want to do the cold top or you don't want to do the drive down to your cryo Center and then drive down to your cryo Center and then drive down to your cryo Center and then you can also just stay home and just put you can also just stay home and just put you can also just stay home and just put your your face in in cold water and do your your face in in cold water and do your your face in in cold water and do like you did but you do get cold adapted like you did but you do get cold adapted like you did but you do get cold adapted very quickly in that way very quickly in that way very quickly in that way um and you could take cold showers for
51:00um and you could take cold showers for um and you could take cold showers for sure but it's not gonna activate your sure but it's not gonna activate your sure but it's not gonna activate your parasympathetic nervous system in the parasympathetic nervous system in the parasympathetic nervous system in the same way as submerging yourself into same way as submerging yourself into same way as submerging yourself into cold water if that's the trick because cold water if that's the trick because cold water if that's the trick because you get the vagal nerve effects which is you get the vagal nerve effects which is you get the vagal nerve effects which is the the calming and training of this the the calming and training of this the the calming and training of this nerve that innervates the whole body nerve that innervates the whole body nerve that innervates the whole body when you do the cold shower called face when you do the cold shower called face when you do the cold shower called face and that for most people changes your and that for most people changes your and that for most people changes your life because now you're able to handle life because now you're able to handle life because now you're able to handle all stress including your mother-in-law all stress including your mother-in-law all stress including your mother-in-law or whatever you can handle that better or whatever you can handle that better or whatever you can handle that better but you uh when you're submerging but you uh when you're submerging but you uh when you're submerging yourself you get the additional benefits yourself you get the additional benefits yourself you get the additional benefits of that norepinephrine release right of that norepinephrine release right of that norepinephrine release right yeah you get the norepinephrine release yeah you get the norepinephrine release yeah you get the norepinephrine release from the sympathetic nervous system so from the sympathetic nervous system so from the sympathetic nervous system so so the stress the stress response right so the stress the stress response right so the stress the stress response right but you also also get deactivation of but you also also get deactivation of but you also also get deactivation of the parasympathetic nervous system the parasympathetic nervous system the parasympathetic nervous system because of the diving reflex when you go because of the diving reflex when you go because of the diving reflex when you go into the cold water you will have that into the cold water you will have that into the cold water you will have that and also release of the serotonin in the and also release of the serotonin in the and also release of the serotonin in the brain form into balance and you don't brain form into balance and you don't brain form into balance and you don't really get that kind of same activation really get that kind of same activation really get that kind of same activation of your rest and digest system when you
52:00of your rest and digest system when you of your rest and digest system when you go into a cold shower and when you also go into a cold shower and when you also go into a cold shower and when you also do the face thing you will have a little do the face thing you will have a little do the face thing you will have a little bit of that but not as much as when you bit of that but not as much as when you bit of that but not as much as when you submerge yourself into a top or in the submerge yourself into a top or in the submerge yourself into a top or in the ocean or where you go so there will be ocean or where you go so there will be ocean or where you go so there will be different benefits though I I want to different benefits though I I want to different benefits though I I want to say that cold showers are super good if say that cold showers are super good if say that cold showers are super good if you want to get a quick fix of focus and you want to get a quick fix of focus and you want to get a quick fix of focus and concentration and you just want to get a concentration and you just want to get a concentration and you just want to get a energy because you're going to an exam energy because you're going to an exam energy because you're going to an exam you're going to a job interview then you're going to a job interview then you're going to a job interview then it's really good to have that energy it's really good to have that energy it's really good to have that energy when you go in right because then you're when you go in right because then you're when you go in right because then you're also more positive because you have an also more positive because you have an also more positive because you have an an increase in in indoorphins and you an increase in in indoorphins and you an increase in in indoorphins and you have the dopamine going you will also have the dopamine going you will also have the dopamine going you will also just get more positive because of that just get more positive because of that just get more positive because of that and then you are probably convince and then you are probably convince and then you are probably convince someone to hire you I would imagine someone to hire you I would imagine someone to hire you I would imagine it's a trick there's one exception to it's a trick there's one exception to it's a trick there's one exception to that maybe a cold shower I remember when that maybe a cold shower I remember when that maybe a cold shower I remember when I was first really learning about cold I was first really learning about cold I was first really learning about cold therapy I went to
53:00therapy I went to therapy I went to um some big some big show it might have um some big some big show it might have um some big some big show it might have been CES in Las Vegas been CES in Las Vegas been CES in Las Vegas and I got a bunch of ice from the ice and I got a bunch of ice from the ice and I got a bunch of ice from the ice machine and I I did a long pretty machine and I I did a long pretty machine and I I did a long pretty intense ice bath and then a buddy called intense ice bath and then a buddy called intense ice bath and then a buddy called hey come to this crazy party you hey come to this crazy party you hey come to this crazy party you wouldn't believe all the people like wouldn't believe all the people like wouldn't believe all the people like okay so I I show up and I just gotten okay so I I show up and I just gotten okay so I I show up and I just gotten out of the the tub and they had you know out of the the tub and they had you know out of the the tub and they had you know the Playboy Playmates and all these the Playboy Playmates and all these the Playboy Playmates and all these people so I I shook hands people so I I shook hands people so I I shook hands um or actually maybe hugged whoever it um or actually maybe hugged whoever it um or actually maybe hugged whoever it was uh and she's like oh my God you're was uh and she's like oh my God you're was uh and she's like oh my God you're so cold and I realized that my body team so cold and I realized that my body team so cold and I realized that my body team tried to hit that trough so anytime I tried to hit that trough so anytime I tried to hit that trough so anytime I shook someone's hand they're like what shook someone's hand they're like what shook someone's hand they're like what is wrong with you are you a vampire is wrong with you are you a vampire is wrong with you are you a vampire because I mean I must have been really because I mean I must have been really because I mean I must have been really cold I was not quite shivering so when cold I was not quite shivering so when cold I was not quite shivering so when you shape the guy's hand make sure your you shape the guy's hand make sure your you shape the guy's hand make sure your hands are warm so there's like a peak hands are warm so there's like a peak hands are warm so there's like a peak window and I want to see a clinical window and I want to see a clinical window and I want to see a clinical study on how long before the job study on how long before the job study on how long before the job interview you should do cold therapy interview you should do cold therapy interview you should do cold therapy very good very good that is a good point very good very good that is a good point very good very good that is a good point that is a good point one way you could that is a good point one way you could that is a good point one way you could do it though is if you do breath work
54:00do it though is if you do breath work do it though is if you do breath work afterwards where you will get your afterwards where you will get your afterwards where you will get your relaxing your nervous system and that relaxing your nervous system and that relaxing your nervous system and that will open your blood vessels just like will open your blood vessels just like will open your blood vessels just like it says in your book and in your online it says in your book and in your online it says in your book and in your online course at course at course at s-o-e-b-e-r-g.com see how we just s-o-e-b-e-r-g.com see how we just s-o-e-b-e-r-g.com see how we just effortlessly no one even noticed that we effortlessly no one even noticed that we effortlessly no one even noticed that we did that super institute.com yeah did that super institute.com yeah did that super institute.com yeah yeah but yeah so it would definitely yeah but yeah so it would definitely yeah but yeah so it would definitely open your blood vessels and then you'll open your blood vessels and then you'll open your blood vessels and then you'll probably get a little bit faster warm probably get a little bit faster warm probably get a little bit faster warm hands I don't know yeah okay that's uh hands I don't know yeah okay that's uh hands I don't know yeah okay that's uh that's a good way and you teach the that's a good way and you teach the that's a good way and you teach the breath work in your course and in the breath work in your course and in the breath work in your course and in the book book book um and it's uh it's definitely true I do um and it's uh it's definitely true I do um and it's uh it's definitely true I do some rapid like hypoxic breathing before some rapid like hypoxic breathing before some rapid like hypoxic breathing before I get in which which helps a lot and uh I get in which which helps a lot and uh I get in which which helps a lot and uh do you recommend breathing in the cold do you recommend breathing in the cold do you recommend breathing in the cold water water water like doing breath work while you're like doing breath work while you're like doing breath work while you're actually chilling I'd definitely actually chilling I'd definitely actually chilling I'd definitely recommend breathing into recommend breathing into recommend breathing into I recommend that people people okay what type of breathing not
55:00people okay what type of breathing not using my gills should I use in the water fish fish um when people do cold emotions I um when people do cold emotions I um when people do cold emotions I I recommend people to try and get a I recommend people to try and get a I recommend people to try and get a relaxing their nervous system before relaxing their nervous system before relaxing their nervous system before they go into the water and this is also they go into the water and this is also they go into the water and this is also something that I teach in this course something that I teach in this course something that I teach in this course because it's very crucial that people because it's very crucial that people because it's very crucial that people don't get into the water already don't get into the water already don't get into the water already panicking and hyperventilating because panicking and hyperventilating because panicking and hyperventilating because that is what I see when new people try that is what I see when new people try that is what I see when new people try to or start up their their co-plungers to or start up their their co-plungers to or start up their their co-plungers they already are a little bit too much they already are a little bit too much they already are a little bit too much in the sympathetic activation and when in the sympathetic activation and when in the sympathetic activation and when you do that they they tend to you do that they they tend to you do that they they tend to hyperventilate already in the beginning hyperventilate already in the beginning hyperventilate already in the beginning and also they won't stay in for more and also they won't stay in for more and also they won't stay in for more than one or two seconds and that's also than one or two seconds and that's also than one or two seconds and that's also okay of course but if you want to okay of course but if you want to okay of course but if you want to increase your increase your increase your um your stay in the water you want to um your stay in the water you want to um your stay in the water you want to increase your habituation in the water increase your habituation in the water increase your habituation in the water and stay there just for a little bit and stay there just for a little bit and stay there just for a little bit longer you could use your breath to longer you could use your breath to longer you could use your breath to lower your nervous system by doing lower your nervous system by doing lower your nervous system by doing breastwork in through the nose and out
56:00breastwork in through the nose and out breastwork in through the nose and out through the mouth in the water when you through the mouth in the water when you through the mouth in the water when you do that but you should try to switch do that but you should try to switch do that but you should try to switch only to the nose if you can and that's only to the nose if you can and that's only to the nose if you can and that's saying that it drives me crazy like in saying that it drives me crazy like in saying that it drives me crazy like in through the nose out through the mouth through the nose out through the mouth through the nose out through the mouth and I always ask people why because and I always ask people why because and I always ask people why because nasal breathing is better and I've done nasal breathing is better and I've done nasal breathing is better and I've done enough breath work like with SRI SRI enough breath work like with SRI SRI enough breath work like with SRI SRI Ravi Shankar with art of living for Ravi Shankar with art of living for Ravi Shankar with art of living for years I can just go in and out through years I can just go in and out through years I can just go in and out through my nose and there's no benefit to my nose and there's no benefit to my nose and there's no benefit to breathing out through the mouth if you breathing out through the mouth if you breathing out through the mouth if you can do your nose can do your nose can do your nose yeah only the only way I say that Dave yeah only the only way I say that Dave yeah only the only way I say that Dave is because when people are new to to is because when people are new to to is because when people are new to to code plunges it's very difficult for code plunges it's very difficult for code plunges it's very difficult for them to only do the nose nose in and out them to only do the nose nose in and out them to only do the nose nose in and out breathing and it's too difficult I would breathing and it's too difficult I would breathing and it's too difficult I would say do the cycle in the beginning and say do the cycle in the beginning and say do the cycle in the beginning and only submerge a little bit you can also only submerge a little bit you can also only submerge a little bit you can also just go in stand there and maybe water just go in stand there and maybe water just go in stand there and maybe water up to the up to the navel or something up to the up to the navel or something up to the up to the navel or something like that and just try to calm your like that and just try to calm your like that and just try to calm your nervous system uh standing there and nervous system uh standing there and nervous system uh standing there and when you can't do the nose nose when you can't do the nose nose when you can't do the nose nose breathing uh then do then submerge even breathing uh then do then submerge even breathing uh then do then submerge even more so that is also a soft way to be
57:00more so that is also a soft way to be more so that is also a soft way to be gentle to your nervous system so there's gentle to your nervous system so there's gentle to your nervous system so there's different ways of doing this and that is different ways of doing this and that is different ways of doing this and that is also what I want to teach people because also what I want to teach people because also what I want to teach people because safety and getting a good start of this safety and getting a good start of this safety and getting a good start of this this is really really crucial to to get this is really really crucial to to get this is really really crucial to to get this new health Journey going I think as this new health Journey going I think as this new health Journey going I think as your research identified the best swear your research identified the best swear your research identified the best swear word to say when you get in cold water word to say when you get in cold water word to say when you get in cold water [Laughter] [Laughter] there's been a it's been a fantastic there's been a it's been a fantastic there's been a it's been a fantastic interview thank you for for taking all interview thank you for for taking all interview thank you for for taking all of my strange questions and even knowing of my strange questions and even knowing of my strange questions and even knowing the answers to all of them well thank the answers to all of them well thank the answers to all of them well thank you very much for inviting me Dave I you very much for inviting me Dave I you very much for inviting me Dave I think this has been so much fun talking think this has been so much fun talking think this has been so much fun talking to you it has been and this is your to you it has been and this is your to you it has been and this is your final chance to tell people where they final chance to tell people where they final chance to tell people where they can go to your course and you're giving can go to your course and you're giving can go to your course and you're giving them a 10 discount or something like them a 10 discount or something like them a 10 discount or something like that by using Code Dave what's the URL that by using Code Dave what's the URL that by using Code Dave what's the URL so you can go to soapberginstitute.com so you can go to soapberginstitute.com so you can go to soapberginstitute.com and you can see my thermalist cure and you can see my thermalist cure and you can see my thermalist cure three-week course and if you go there three-week course and if you go there three-week course and if you go there you will find a a the course and if you
58:00you will find a a the course and if you you will find a a the course and if you give the code Dave you will get a 10 off give the code Dave you will get a 10 off give the code Dave you will get a 10 off a for all Dave's listeners so thank you a for all Dave's listeners so thank you a for all Dave's listeners so thank you very much and I hope you would like to very much and I hope you would like to very much and I hope you would like to go and take a chance to see what I offer go and take a chance to see what I offer go and take a chance to see what I offer in this health Journey it's called The in this health Journey it's called The in this health Journey it's called The thermalist Cure and it's about how to thermalist Cure and it's about how to thermalist Cure and it's about how to get started or get on with new get started or get on with new get started or get on with new experiences in cold water immersion cold experiences in cold water immersion cold experiences in cold water immersion cold exposure heat exposure and also exposure heat exposure and also exposure heat exposure and also functional breathing functional breathing functional breathing there you go so it's a short three-week there you go so it's a short three-week there you go so it's a short three-week master class in the book it's called master class in the book it's called master class in the book it's called winter swimming even though you don't winter swimming even though you don't winter swimming even though you don't have to actually do winter swimming you have to actually do winter swimming you have to actually do winter swimming you can just do it in your shower your can just do it in your shower your can just do it in your shower your bathtub whatever but everything you'd bathtub whatever but everything you'd bathtub whatever but everything you'd want to know about cold and heat and want to know about cold and heat and want to know about cold and heat and breathing and combining them is in this breathing and combining them is in this breathing and combining them is in this book it's a foundational biohacking book book it's a foundational biohacking book book it's a foundational biohacking book the definition of biohacking change the the definition of biohacking change the the definition of biohacking change the environment around you and inside of you environment around you and inside of you environment around you and inside of you so you have full control of your own so you have full control of your own so you have full control of your own biology I'm pretty sure temperature is a biology I'm pretty sure temperature is a biology I'm pretty sure temperature is a part of the environment around you and part of the environment around you and part of the environment around you and inside of you you know what I'm saying inside of you you know what I'm saying inside of you you know what I'm saying so this is the first research that so this is the first research that so this is the first research that actually showed minimum effective dose actually showed minimum effective dose actually showed minimum effective dose and if you only got one thing from this
59:00and if you only got one thing from this and if you only got one thing from this episode episode episode it would be cold hot it would be cold hot it would be cold hot cold hot cold and be in the cold for cold hot cold and be in the cold for cold hot cold and be in the cold for about three minutes and the heat for about three minutes and the heat for about three minutes and the heat for about 10 minutes right it's enough there about 10 minutes right it's enough there about 10 minutes right it's enough there you go that's your minimum effective you go that's your minimum effective you go that's your minimum effective dose and that's going to really dose and that's going to really dose and that's going to really radically change your life and if you're radically change your life and if you're radically change your life and if you're like I was 300 pounds and you're saying like I was 300 pounds and you're saying like I was 300 pounds and you're saying what like you could do everything what like you could do everything what like you could do everything biohacking I highly recommend you do biohacking I highly recommend you do biohacking I highly recommend you do intermittent fasting you can read my intermittent fasting you can read my intermittent fasting you can read my fastest way book but even if you skip fastest way book but even if you skip fastest way book but even if you skip all of that and you just did this and all of that and you just did this and all of that and you just did this and you didn't even fix your sleep it's a you didn't even fix your sleep it's a you didn't even fix your sleep it's a big enough needle to move things and big enough needle to move things and big enough needle to move things and once that gets fixed then you have once that gets fixed then you have once that gets fixed then you have enough energy maybe you try fasting enough energy maybe you try fasting enough energy maybe you try fasting maybe you fix your sleep you don't have maybe you fix your sleep you don't have maybe you fix your sleep you don't have to do everything at once but this is not to do everything at once but this is not to do everything at once but this is not that much work it sounds kind of hard that much work it sounds kind of hard that much work it sounds kind of hard it's not that hard and when you do it it's not that hard and when you do it it's not that hard and when you do it you get your energy back and once that you get your energy back and once that you get your energy back and once that happens everything that feels hard gets happens everything that feels hard gets happens everything that feels hard gets easier and that's why this is a really easier and that's why this is a really easier and that's why this is a really important foundational episode for you important foundational episode for you important foundational episode for you and I really want you to take Susanna's and I really want you to take Susanna's and I really want you to take Susanna's course I will see you all on the next course I will see you all on the next course I will see you all on the next episode thank you thank you you're
1:00episode thank you thank you you're episode thank you thank you you're listening to the human upgrade with Dave listening to the human upgrade with Dave listening to the human upgrade with Dave asprey