Heat Cold Recovery The Science behind Contrast Therapy Simple Healthy Life Podca
00:00All right, welcome to our Simple Healthy All right, welcome to our Simple Healthy Life podcast where our goal is to have Life podcast where our goal is to have Life podcast where our goal is to have real insightful conversations on topics real insightful conversations on topics real insightful conversations on topics that we find interesting. And if you that we find interesting. And if you that we find interesting. And if you find these topics interesting, please be find these topics interesting, please be find these topics interesting, please be sure to like, subscribe. Um, or better sure to like, subscribe. Um, or better sure to like, subscribe. Um, or better yet, let us know. Reach out and we're yet, let us know. Reach out and we're yet, let us know. Reach out and we're pretty accessible. Just tell us what pretty accessible. Just tell us what pretty accessible. Just tell us what you're interested in and things that you you're interested in and things that you you're interested in and things that you might have liked about it. Um, might have liked about it. Um, might have liked about it. Um, especially today. Today is a little especially today. Today is a little especially today. Today is a little different for us. Um, I'm super excited different for us. Um, I'm super excited different for us. Um, I'm super excited to talk about this today. Something to talk about this today. Something to talk about this today. Something that's near and dear to my heart. And that's near and dear to my heart. And that's near and dear to my heart. And we'll start off by letting you guys all we'll start off by letting you guys all we'll start off by letting you guys all know that we are opening our labs. We know that we are opening our labs. We know that we are opening our labs. We are opening our new business in are opening our new business in are opening our new business in Lakeville, Massachusetts. Uh, 155 Lakeville, Massachusetts. Uh, 155 Lakeville, Massachusetts. Uh, 155 Millennium Circle. And our Labs is I Millennium Circle. And our Labs is I Millennium Circle. And our Labs is I hate to say the word culmination because hate to say the word culmination because hate to say the word culmination because it sounds like we're at the end and I it sounds like we're at the end and I it sounds like we're at the end and I feel like we're just at the beginning. feel like we're just at the beginning. feel like we're just at the beginning. Um it is a hot and cold therapy spa Um it is a hot and cold therapy spa Um it is a hot and cold therapy spa where you can come and you can do what where you can come and you can do what where you can come and you can do what our tagline is which is recover with
01:00our tagline is which is recover with our tagline is which is recover with intention. Um at the at our labs you intention. Um at the at our labs you intention. Um at the at our labs you what you'll find is an infrared sauna what you'll find is an infrared sauna what you'll find is an infrared sauna for your sauna therapy and a cold tub for your sauna therapy and a cold tub for your sauna therapy and a cold tub brought to you by cold tub brand. Um brought to you by cold tub brand. Um brought to you by cold tub brand. Um it's kind of cool I get to plug that it's kind of cool I get to plug that it's kind of cool I get to plug that brand. They're awesome. Amazing to work brand. They're awesome. Amazing to work brand. They're awesome. Amazing to work with. They've been doing it a long time with. They've been doing it a long time with. They've been doing it a long time and we can get into I will get into um and we can get into I will get into um and we can get into I will get into um how amazing their cold tub is and then a how amazing their cold tub is and then a how amazing their cold tub is and then a second one that is actually a hot tub. second one that is actually a hot tub. second one that is actually a hot tub. Um so for those of you that are out Um so for those of you that are out Um so for those of you that are out there and you're like I'm not sure about there and you're like I'm not sure about there and you're like I'm not sure about the cold, we have um some heat options the cold, we have um some heat options the cold, we have um some heat options for you. And then we've included in our for you. And then we've included in our for you. And then we've included in our our labs, we've included a intentional our labs, we've included a intentional our labs, we've included a intentional rinse. So it's a a rain shower that you rinse. So it's a a rain shower that you rinse. So it's a a rain shower that you can rinse with cold or hot water. Um, can rinse with cold or hot water. Um, can rinse with cold or hot water. Um, for those of you that just want to learn for those of you that just want to learn for those of you that just want to learn about the process, um, there will be a about the process, um, there will be a about the process, um, there will be a meditation area or a rest and relaxation meditation area or a rest and relaxation meditation area or a rest and relaxation area for everybody that's that wants to area for everybody that's that wants to area for everybody that's that wants to spend a little extra time there. Um, and spend a little extra time there. Um, and spend a little extra time there. Um, and we're going to start to host events and
02:00we're going to start to host events and we're going to start to host events and workshops right away. Um, the reason I workshops right away. Um, the reason I workshops right away. Um, the reason I say it's this culmination, it's because say it's this culmination, it's because say it's this culmination, it's because we are bringing together the things that we are bringing together the things that we are bringing together the things that that my wife and I love, which is that my wife and I love, which is that my wife and I love, which is meditation, breath work, recovery, meditation, breath work, recovery, meditation, breath work, recovery, um, and hot and cold therapy. So, it'll um, and hot and cold therapy. So, it'll um, and hot and cold therapy. So, it'll be hopefully the only place in the area be hopefully the only place in the area be hopefully the only place in the area for a while as this starts to grow. And, for a while as this starts to grow. And, for a while as this starts to grow. And, um, we're excited. We're super excited. um, we're excited. We're super excited. um, we're excited. We're super excited. So, that's what I got so far. Um, but So, that's what I got so far. Um, but So, that's what I got so far. Um, but what we wanted to talk about and share what we wanted to talk about and share what we wanted to talk about and share with people is why we do this, right? with people is why we do this, right? with people is why we do this, right? Why would we use hot and cold therapy as Why would we use hot and cold therapy as Why would we use hot and cold therapy as a way to recover? Um, so for those of a way to recover? Um, so for those of a way to recover? Um, so for those of you out there that are thinking, I know you out there that are thinking, I know you out there that are thinking, I know about this. This is that thing that about this. This is that thing that about this. This is that thing that those crazy people do when they jump in those crazy people do when they jump in those crazy people do when they jump in the ice bath, you're not the ice bath, you're not the ice bath, you're not wrong. But there's some additional um wrong. But there's some additional um wrong. But there's some additional um things that we can talk about and we're things that we can talk about and we're things that we can talk about and we're going to talk about them right now. going to talk about them right now. going to talk about them right now. So, I've said a lot to start, but Ryan,
03:00So, I've said a lot to start, but Ryan, So, I've said a lot to start, but Ryan, if you don't mind telling everybody a if you don't mind telling everybody a if you don't mind telling everybody a little bit about your experience with little bit about your experience with little bit about your experience with Hot and Cold and kind of we'll get into Hot and Cold and kind of we'll get into Hot and Cold and kind of we'll get into the benefits next. Sure. Yeah. Yeah. No, the benefits next. Sure. Yeah. Yeah. No, the benefits next. Sure. Yeah. Yeah. No, I I I mean, it's so interesting because I I do mean, it's so interesting because I I do mean, it's so interesting because I I do hear that a lot like, "Oh, you're you're hear that a lot like, "Oh, you're you're hear that a lot like, "Oh, you're you're crazy. You're crazy for doing that." Or crazy. You're crazy for doing that." Or crazy. You're crazy for doing that." Or or Yeah. Only only you've got to be or Yeah. Only only you've got to be or Yeah. Only only you've got to be tapped to be able to do that. tapped to be able to do that. tapped to be able to do that. But if there's anything I know about But if there's anything I know about But if there's anything I know about health, especially mental health, is health, especially mental health, is health, especially mental health, is that doing challenging things is that doing challenging things is that doing challenging things is inherently good for us. And this is both inherently good for us. And this is both inherently good for us. And this is both like on the mental front, whatever like on the mental front, whatever like on the mental front, whatever happens in the brain circuitry to allow happens in the brain circuitry to allow happens in the brain circuitry to allow that to h to happen, but also on the that to h to happen, but also on the that to h to happen, but also on the physical front. And you we're going to physical front. And you we're going to physical front. And you we're going to we're going to talk a lot about that. we're going to talk a lot about that. we're going to talk a lot about that. And so excited to dive into it. But um And so excited to dive into it. But um And so excited to dive into it. But um I've been I've had intermittent periods I've been I've had intermittent periods I've been I've had intermittent periods of time where I've done the the ice of time where I've done the the ice of time where I've done the the ice baths and every time I I've always baths and every time I I've always baths and every time I I've always enjoyed it. Uh maybe not during but enjoyed it. Uh maybe not during but enjoyed it. Uh maybe not during but certainly after and you and I have been
04:00certainly after and you and I have been certainly after and you and I have been going um up to this this uh I don't even going um up to this this uh I don't even going um up to this this uh I don't even know where it is up to this Penrook. know where it is up to this Penrook. know where it is up to this Penrook. Penrook. We're going up to Penrook and Penrook. We're going up to Penrook and Penrook. We're going up to Penrook and I've been doing um afternoon sessions I've been doing um afternoon sessions I've been doing um afternoon sessions where we're doing this kind of contrast where we're doing this kind of contrast where we're doing this kind of contrast therapy where we're going into the sauna therapy where we're going into the sauna therapy where we're going into the sauna for like 20 minutes and then we're going for like 20 minutes and then we're going for like 20 minutes and then we're going and doing uh like right you step right and doing uh like right you step right and doing uh like right you step right outside the door and there's like the outside the door and there's like the outside the door and there's like the lake is there and it's so cool because lake is there and it's so cool because lake is there and it's so cool because it's such a beautiful scene. Um but it's such a beautiful scene. Um but it's such a beautiful scene. Um but going right into you know the 35 36 going right into you know the 35 36 going right into you know the 35 36 degree water right after um and kind of degree water right after um and kind of degree water right after um and kind of alternating and you know it's not alternating and you know it's not alternating and you know it's not exactly super fun during the process exactly super fun during the process exactly super fun during the process although I'd argue that it gets better although I'd argue that it gets better although I'd argue that it gets better and better and better. You know there's and better and better. You know there's and better and better. You know there's an inherent challenge there but man it an inherent challenge there but man it an inherent challenge there but man it feels so good. It it really feels good feels so good. It it really feels good feels so good. It it really feels good and it actually lasts a couple days and and it actually lasts a couple days and and it actually lasts a couple days and you know there is something to be said you know there is something to be said you know there is something to be said about you know how it how it elicits a about you know how it how it elicits a about you know how it how it elicits a dopamine response and how elicits all dopamine response and how elicits all dopamine response and how elicits all these other like physiologic changes but
05:00these other like physiologic changes but these other like physiologic changes but at the end of the day like challenging at the end of the day like challenging at the end of the day like challenging yourself and doing things that are yourself and doing things that are yourself and doing things that are uncomfortable uh really does feel nice uncomfortable uh really does feel nice uncomfortable uh really does feel nice and so uh actually shared with MJ today and so uh actually shared with MJ today and so uh actually shared with MJ today I'm like when when do memberships uh our I'm like when when do memberships uh our I'm like when when do memberships uh our labs open I'm going to like I'm just labs open I'm going to like I'm just labs open I'm going to like I'm just going to sign off since I'm plugging our going to sign off since I'm plugging our going to sign off since I'm plugging our labs today. Um it will be the only time labs today. Um it will be the only time labs today. Um it will be the only time where you can sign up for an unlimited where you can sign up for an unlimited where you can sign up for an unlimited package. Um we have it our intention is package. Um we have it our intention is package. Um we have it our intention is to keep this small um and community to keep this small um and community to keep this small um and community based. One of the things we really based. One of the things we really based. One of the things we really wanted to do and bring to the community wanted to do and bring to the community wanted to do and bring to the community was a place for everybody, but we really was a place for everybody, but we really was a place for everybody, but we really want um to attract first responders. So want um to attract first responders. So want um to attract first responders. So there'll be some first responder there'll be some first responder there'll be some first responder discounts out there. Um, what we found discounts out there. Um, what we found discounts out there. Um, what we found is this is such a powerful tool for is this is such a powerful tool for is this is such a powerful tool for people that experience the level of people that experience the level of people that experience the level of stress that our first responders stress that our first responders stress that our first responders typically end up, you know, responding typically end up, you know, responding typically end up, you know, responding to that we want to make sure that we we
06:00to that we want to make sure that we we to that we want to make sure that we we leave enough open times for our first leave enough open times for our first leave enough open times for our first responders. Um, and I can't tell you how responders. Um, and I can't tell you how responders. Um, and I can't tell you how excited I am to see the people, the excited I am to see the people, the excited I am to see the people, the community, how they respond to this. community, how they respond to this. community, how they respond to this. Um, so let's get into it. Um, before we Um, so let's get into it. Um, before we Um, so let's get into it. Um, before we Well, you know what? We'll just do it Well, you know what? We'll just do it Well, you know what? We'll just do it this way. this way. this way. Okay. The Scandinavian Okay. The Scandinavian Okay. The Scandinavian population, Finnish, population, Finnish, population, Finnish, Finland, Sweden, Denmark, Norway, right? Finland, Sweden, Denmark, Norway, right? Finland, Sweden, Denmark, Norway, right? They have been doing this for hundreds They have been doing this for hundreds They have been doing this for hundreds of years, generationally have been doing of years, generationally have been doing of years, generationally have been doing this. this. this. So we have enough data now to prove at So we have enough data now to prove at So we have enough data now to prove at the we'll start at the highest level the we'll start at the highest level the we'll start at the highest level longevity living longevity living longevity living longer. People that use the longer. People that use the longer. People that use the sauna sauna sauna regularly four to seven times a regularly four to seven times a regularly four to seven times a week have week have week have 50% lower all cause mortality.
07:0050% lower all cause mortality. 50% lower all cause mortality. Boom. Mic drop. I should say that at the Boom. Mic drop. I should say that at the Boom. Mic drop. I should say that at the end again. Think about it. When you end again. Think about it. When you end again. Think about it. When you engage in the activity of saunaing, engage in the activity of saunaing, engage in the activity of saunaing, saunaing, you should learn whether or saunaing, you should learn whether or saunaing, you should learn whether or not that's a real word. God, can you not that's a real word. God, can you not that's a real word. God, can you look that up for us and find out if the look that up for us and find out if the look that up for us and find out if the saunaing is a real word? Um, please. saunaing is a real word? Um, please. saunaing is a real word? Um, please. When you engage in this activity, you When you engage in this activity, you When you engage in this activity, you are 50% less likely to die. are 50% less likely to die. are 50% less likely to die. Crazy. Compared to someone who doesn't, Crazy. Compared to someone who doesn't, Crazy. Compared to someone who doesn't, right? Actually, here's the crazy stat. right? Actually, here's the crazy stat. right? Actually, here's the crazy stat. This is so popular in Scandinavia that This is so popular in Scandinavia that This is so popular in Scandinavia that they couldn't find a large enough sample they couldn't find a large enough sample they couldn't find a large enough sample size of people that don't sauna at all. size of people that don't sauna at all. size of people that don't sauna at all. So they actually had to compare it to So they actually had to compare it to So they actually had to compare it to people that only sauna once a week. people that only sauna once a week. people that only sauna once a week. Incredible. Isn't that incredible? So Incredible. Isn't that incredible? So Incredible. Isn't that incredible? So this is such a popular activity. And this is such a popular activity. And this is such a popular activity. And let's let's dive into why it's popular, let's let's dive into why it's popular, let's let's dive into why it's popular, right? Let's before the stats came out, right? Let's before the stats came out, right? Let's before the stats came out, before they did these things, people
08:00before they did these things, people before they did these things, people were noticing. Wow, I feel better after were noticing. Wow, I feel better after were noticing. Wow, I feel better after I sauna. And I mean, heck, and grandma's I sauna. And I mean, heck, and grandma's I sauna. And I mean, heck, and grandma's still alive and grandpa's still alive, still alive and grandpa's still alive, still alive and grandpa's still alive, right? Something to it. So, from a right? Something to it. So, from a right? Something to it. So, from a physical perspective, and there's so physical perspective, and there's so physical perspective, and there's so many benefits to to to actually engaging many benefits to to to actually engaging many benefits to to to actually engaging in heating your body up and and then in heating your body up and and then in heating your body up and and then subsequently cooling it down. We'll give subsequently cooling it down. We'll give subsequently cooling it down. We'll give you one. Actually, I I'm gonna I'm all you one. Actually, I I'm gonna I'm all you one. Actually, I I'm gonna I'm all over the place because I have a ton of over the place because I have a ton of over the place because I have a ton of information I want to share with information I want to share with information I want to share with everybody. But I what I'd like to do everybody. But I what I'd like to do everybody. But I what I'd like to do first is engage or first is engage or first is engage or explain on kind of the simplest level explain on kind of the simplest level explain on kind of the simplest level why I believe this is valuable. One of the things that we're valuable. One of the things that we're not taught in health class is when you not taught in health class is when you not taught in health class is when you sprain your sprain your sprain your ankle, you want to ice it. Okay? ankle, you want to ice it. Okay? ankle, you want to ice it. Okay? What you're doing by adding ice to your What you're doing by adding ice to your What you're doing by adding ice to your ankle is
09:00ankle is ankle is essentially telling the body that this essentially telling the body that this essentially telling the body that this area of my body is cold and please send area of my body is cold and please send area of my body is cold and please send blood. All right? And now all of us blood. All right? And now all of us blood. All right? And now all of us should understand something. The blood should understand something. The blood should understand something. The blood is the way your body heals itself. So we is the way your body heals itself. So we is the way your body heals itself. So we all know we cut ourselves eventually we all know we cut ourselves eventually we all know we cut ourselves eventually we heal. But we all know that short of some heal. But we all know that short of some heal. But we all know that short of some really impactful stuff, we will heal really impactful stuff, we will heal really impactful stuff, we will heal over time. What's happening is the blood over time. What's happening is the blood over time. What's happening is the blood is sending nutrients and oxygen all is sending nutrients and oxygen all is sending nutrients and oxygen all around the body at all points in time. around the body at all points in time. around the body at all points in time. What it's also doing is taking cellular What it's also doing is taking cellular What it's also doing is taking cellular waste away from the areas that needs to waste away from the areas that needs to waste away from the areas that needs to come out of. So when you put cold on an come out of. So when you put cold on an come out of. So when you put cold on an area of your body, you're going to call area of your body, you're going to call area of your body, you're going to call for new blood, new oxygen, new for new blood, new oxygen, new for new blood, new oxygen, new nutrients. Then when you take that cold nutrients. Then when you take that cold nutrients. Then when you take that cold away, that blood is going to circulate away, that blood is going to circulate away, that blood is going to circulate back throughout the rest of the body. back throughout the rest of the body. back throughout the rest of the body. And you're going to do that repeatedly And you're going to do that repeatedly And you're going to do that repeatedly in order to bring out what's called in order to bring out what's called in order to bring out what's called inflammation or bring down what's called
10:00inflammation or bring down what's called inflammation or bring down what's called inflammation, which is essentially why inflammation, which is essentially why inflammation, which is essentially why you have the pain feeling. Okay? Does you have the pain feeling. Okay? Does you have the pain feeling. Okay? Does everybody understand that? Do you get everybody understand that? Do you get everybody understand that? Do you get that? Make sense? Yeah. So what's that? Make sense? Yeah. So what's that? Make sense? Yeah. So what's happening on a cellular level is those happening on a cellular level is those happening on a cellular level is those blood vessels are constricting. Now, we blood vessels are constricting. Now, we blood vessels are constricting. Now, we know this is true. If you if you splash know this is true. If you if you splash know this is true. If you if you splash cold water on your face, you'll get that cold water on your face, you'll get that cold water on your face, you'll get that constricted feeling in your face. If you constricted feeling in your face. If you constricted feeling in your face. If you sit in cold water, you'll get that sit in cold water, you'll get that sit in cold water, you'll get that constricted feeling all over right away. constricted feeling all over right away. constricted feeling all over right away. Everything closes down, shuts down. Everything closes down, shuts down. Everything closes down, shuts down. Picture that like Picture that like Picture that like a like ringing out a a like ringing out a a like ringing out a faceloth. When we heat back up and faceloth. When we heat back up and faceloth. When we heat back up and everything comes back to normal, so to everything comes back to normal, so to everything comes back to normal, so to speak, all of that stuff that was speak, all of that stuff that was speak, all of that stuff that was constricted out then gets whisked away, constricted out then gets whisked away, constricted out then gets whisked away, taken away, and put into the into your taken away, and put into the into your taken away, and put into the into your system to be released from the body, system to be released from the body, system to be released from the body, whether that's through sweat or or your whether that's through sweat or or your whether that's through sweat or or your um digestive tract. Okay? So, now the um digestive tract. Okay? So, now the um digestive tract. Okay? So, now the opposite is true. When you get into the opposite is true. When you get into the opposite is true. When you get into the sauna, and this is as you start to sauna, and this is as you start to sauna, and this is as you start to elevate your your body in heat, you're
11:00elevate your your body in heat, you're elevate your your body in heat, you're going to start to do what? You're going going to start to do what? You're going going to start to do what? You're going to start to sweat. And what does sweat to start to sweat. And what does sweat to start to sweat. And what does sweat do? Sweat is there to excrete the do? Sweat is there to excrete the do? Sweat is there to excrete the toxins, that stuff we just talked about, toxins, that stuff we just talked about, toxins, that stuff we just talked about, and essentially attempt to cool yourself and essentially attempt to cool yourself and essentially attempt to cool yourself down. What else does it do? It is an a down. What else does it do? It is an a down. What else does it do? It is an a symbol or it is only happens when your symbol or it is only happens when your symbol or it is only happens when your heart rate is moving when you elevate heart rate is moving when you elevate heart rate is moving when you elevate your heart rate bringing into play your your heart rate bringing into play your your heart rate bringing into play your cardiovascular health. Now what we've cardiovascular health. Now what we've cardiovascular health. Now what we've what we've done is we've slowed oursel what we've done is we've slowed oursel what we've done is we've slowed oursel down. We've constricted everything and down. We've constricted everything and down. We've constricted everything and now we've opened everything back up. So now we've opened everything back up. So now we've opened everything back up. So now back to that cellular level. Think now back to that cellular level. Think now back to that cellular level. Think about instead of constricting that that about instead of constricting that that about instead of constricting that that facecloth, think about opening like a facecloth, think about opening like a facecloth, think about opening like a tube back up in order to do what? Which tube back up in order to do what? Which tube back up in order to do what? Which is bring in more blood, bring in the is bring in more blood, bring in the is bring in more blood, bring in the oxygen, bring in the nutrients. So oxygen, bring in the nutrients. So oxygen, bring in the nutrients. So practicing hot and cold therapy is practicing hot and cold therapy is practicing hot and cold therapy is practicing longevity is practicing practicing longevity is practicing
12:00practicing longevity is practicing moving the blood that is helping you moving the blood that is helping you moving the blood that is helping you live and survive and grow and improve live and survive and grow and improve live and survive and grow and improve and get healthy. practicing moving that and get healthy. practicing moving that and get healthy. practicing moving that blood blood blood around, practicing living longer. Does around, practicing living longer. Does around, practicing living longer. Does this make sense? Yeah. Yeah. I know. And this make sense? Yeah. Yeah. I know. And this make sense? Yeah. Yeah. I know. And well said. So, you're you're really well said. So, you're you're really well said. So, you're you're really emphasizing the the the circulatory emphasizing the the the circulatory emphasizing the the the circulatory system through this process like the system through this process like the system through this process like the opening closing of of you know, those opening closing of of you know, those opening closing of of you know, those blood vessels. And man, my my head rings blood vessels. And man, my my head rings blood vessels. And man, my my head rings at the at the figures and and I don't I at the at the figures and and I don't I at the at the figures and and I don't I don't know if people maybe don't have a don't know if people maybe don't have a don't know if people maybe don't have a good idea of like a 50% reduction in all good idea of like a 50% reduction in all good idea of like a 50% reduction in all cause mortality cause mortality cause mortality is is astounding. It's it's it's a it's is is astounding. It's it's it's a it's is is astounding. It's it's it's a it's a figure, you know, and I and I read a figure, you know, and I and I read a figure, you know, and I and I read this and and I heard it a while back and this and and I heard it a while back and this and and I heard it a while back and and we've talked about this and then I'm and we've talked about this and then I'm and we've talked about this and then I'm reading on this and I'm like, "Wow, reading on this and I'm like, "Wow, reading on this and I'm like, "Wow, that's like I see a lot of I see a lot that's like I see a lot of I see a lot that's like I see a lot of I see a lot of like little snippets of data as I as of like little snippets of data as I as of like little snippets of data as I as I go through some of these things, I go through some of these things, I go through some of these things, especi especially when it comes to like
13:00especi especially when it comes to like especi especially when it comes to like nutrition, health, movement. I've never nutrition, health, movement. I've never nutrition, health, movement. I've never seen that kind of figure." And so so seen that kind of figure." And so so seen that kind of figure." And so so then I looked I looked it up. I said, then I looked I looked it up. I said, then I looked I looked it up. I said, "Well, what other lifestyle "Well, what other lifestyle "Well, what other lifestyle interventions are even close to a interventions are even close to a interventions are even close to a reduction in in of 50% in all cause reduction in in of 50% in all cause reduction in in of 50% in all cause mortality?" And the only thing that mortality?" And the only thing that mortality?" And the only thing that actually, this is funny, the only thing actually, this is funny, the only thing actually, this is funny, the only thing that comes close is um smoking that comes close is um smoking that comes close is um smoking cessation. cessation. cessation. Really? Yeah. Yeah. If you're a smoker Really? Yeah. Yeah. If you're a smoker Really? Yeah. Yeah. If you're a smoker and you stop smoking, 50% chance of of and you stop smoking, 50% chance of of and you stop smoking, 50% chance of of reducing all cause mortality and and reducing all cause mortality and and reducing all cause mortality and and maybe maybe there's maybe there's a like maybe maybe there's maybe there's a like maybe maybe there's maybe there's a like 60 to 70% in lung cancer death or 60 to 70% in lung cancer death or 60 to 70% in lung cancer death or whatever it might be. But the next whatever it might be. But the next whatever it might be. But the next closest thing I mean we could probably closest thing I mean we could probably closest thing I mean we could probably guess exercise and that's at 25 to 35% guess exercise and that's at 25 to 35% guess exercise and that's at 25 to 35% reduction in all cause mortality. So, reduction in all cause mortality. So, reduction in all cause mortality. So, you mean to tell me that exercising only you mean to tell me that exercising only you mean to tell me that exercising only reduces our our risk of I mean I say reduces our our risk of I mean I say reduces our our risk of I mean I say only that's still an astounding figure only that's still an astounding figure only that's still an astounding figure by the way um but only comparatively by the way um but only comparatively by the way um but only comparatively only reduces all cause mortality by 25
14:00only reduces all cause mortality by 25 only reduces all cause mortality by 25 to 35%. to 35%. to 35%. Well, that's interesting because what Well, that's interesting because what Well, that's interesting because what the sauna is doing is essentially the sauna is doing is essentially the sauna is doing is essentially mimicking exercise. Sure. And the stat mimicking exercise. Sure. And the stat mimicking exercise. Sure. And the stat that we we've engaged in is like four to that we we've engaged in is like four to that we we've engaged in is like four to seven times a week. Right. Right. So seven times a week. Right. Right. So seven times a week. Right. Right. So you're mimicking exercise four to seven you're mimicking exercise four to seven you're mimicking exercise four to seven times a week. The second thing that that times a week. The second thing that that times a week. The second thing that that is interesting to me about that is interesting to me about that is interesting to me about that is when you get this heat stress, right? is when you get this heat stress, right? is when you get this heat stress, right? So remember what we're really doing is So remember what we're really doing is So remember what we're really doing is we're putting our body under stress, we're putting our body under stress, we're putting our body under stress, okay? And we're choosing to put our body okay? And we're choosing to put our body okay? And we're choosing to put our body under stress. And that's why it's very under stress. And that's why it's very under stress. And that's why it's very important that we remember when you come important that we remember when you come important that we remember when you come to our labs and there'll be signs all to our labs and there'll be signs all to our labs and there'll be signs all over the place. You don't have to be you over the place. You don't have to be you over the place. You don't have to be you won't have to be that remember that won't have to be that remember that won't have to be that remember that good. We're choosing this, right? This good. We're choosing this, right? This good. We're choosing this, right? This is our intention. We're coming to sit is our intention. We're coming to sit is our intention. We're coming to sit down and we're coming to improve our down and we're coming to improve our down and we're coming to improve our recovery, increase our resilience, recovery, increase our resilience, recovery, increase our resilience, right? We're really working at this from right? We're really working at this from right? We're really working at this from a mental and physical, but we're a mental and physical, but we're a mental and physical, but we're choosing to put our body under stress. choosing to put our body under stress. choosing to put our body under stress. And
15:00And And heat is a stress on the body. The body's heat is a stress on the body. The body's heat is a stress on the body. The body's reaction to this stays and I'll use reaction to this stays and I'll use reaction to this stays and I'll use quotation mark stays with the body for quotation mark stays with the body for quotation mark stays with the body for up to seven days. Okay? So when you're up to seven days. Okay? So when you're up to seven days. Okay? So when you're doing your exercise and every all of us doing your exercise and every all of us doing your exercise and every all of us have experienced this overexertion one have experienced this overexertion one have experienced this overexertion one day maybe you maybe you don't even work day maybe you maybe you don't even work day maybe you maybe you don't even work out but you did something too much that out but you did something too much that out but you did something too much that response can be 24 to 48 hours there's response can be 24 to 48 hours there's response can be 24 to 48 hours there's something called doms delayed onset something called doms delayed onset something called doms delayed onset muscle soreness right we all know you do muscle soreness right we all know you do muscle soreness right we all know you do leg day and then two days later you leg day and then two days later you leg day and then two days later you struggle to walk up and down the stairs struggle to walk up and down the stairs struggle to walk up and down the stairs right that's the stress staying with the right that's the stress staying with the right that's the stress staying with the body well heat stress can stay with the body well heat stress can stay with the body well heat stress can stay with the body for up to seven days so what your body for up to seven days so what your body for up to seven days so what your body is essentially doing is working body is essentially doing is working body is essentially doing is working through the process of repairing itself. through the process of repairing itself. through the process of repairing itself. And as you're working through the And as you're working through the And as you're working through the process of repairing its building process of repairing its building process of repairing its building resilience and building resilience resilience and building resilience resilience and building resilience against stress is I mean no-brainer for against stress is I mean no-brainer for against stress is I mean no-brainer for all of us. That's that's going to be all of us. That's that's going to be all of us. That's that's going to be better. So yeah, it does make sense that better. So yeah, it does make sense that better. So yeah, it does make sense that only exercising and I say only because only exercising and I say only because only exercising and I say only because that start there only exercising is 20
16:00that start there only exercising is 20 that start there only exercising is 20 to 30%. But the actual heat stress to 30%. But the actual heat stress to 30%. But the actual heat stress saunaing is 50%. Right. Right. It's it's saunaing is 50%. Right. Right. It's it's saunaing is 50%. Right. Right. It's it's it's astounding. Uh, by the way, 63% it's astounding. Uh, by the way, 63% it's astounding. Uh, by the way, 63% reduction in cardiac death. So, you reduction in cardiac death. So, you reduction in cardiac death. So, you know, you I don't know, we should look know, you I don't know, we should look know, you I don't know, we should look at the Finnish population then and see at the Finnish population then and see at the Finnish population then and see like what is their risk of heart disease like what is their risk of heart disease like what is their risk of heart disease like? I mean, it's got to be because like? I mean, it's got to be because like? I mean, it's got to be because because you're right, it's a big because you're right, it's a big because you're right, it's a big cultural thing over there. And Oh, yeah. cultural thing over there. And Oh, yeah. cultural thing over there. And Oh, yeah. Um, that's so it's so fascinating. Yeah. Um, that's so it's so fascinating. Yeah. Um, that's so it's so fascinating. Yeah. There are a number of benefits I think There are a number of benefits I think There are a number of benefits I think that even extend beyond beyond, you that even extend beyond beyond, you that even extend beyond beyond, you know, exercise just just in the way that know, exercise just just in the way that know, exercise just just in the way that the body deals with the different kinds the body deals with the different kinds the body deals with the different kinds of stress. And we're and we're just of stress. And we're and we're just of stress. And we're and we're just talking sauna here. Not even not to talking sauna here. Not even not to talking sauna here. Not even not to mention the the contrast the the ice mention the the contrast the the ice mention the the contrast the the ice baths too that that you know we can baths too that that you know we can baths too that that you know we can engage in as well which do actually very engage in as well which do actually very engage in as well which do actually very similar to your own point on the on the similar to your own point on the on the similar to your own point on the on the you know the icing a sprain or you know the icing a sprain or you know the icing a sprain or something. It does a very similar kind something. It does a very similar kind something. It does a very similar kind of action within the body. You know kind of action within the body. You know kind of action within the body. You know kind of elicits this response uh of
17:00of elicits this response uh of of elicits this response uh of of I gotta I gotta fix things here. And of I gotta I gotta fix things here. And of I gotta I gotta fix things here. And I know that we've talked about it I know that we've talked about it I know that we've talked about it before, but actually one of the one of before, but actually one of the one of before, but actually one of the one of the responses that happens from this the responses that happens from this the responses that happens from this type of hormetic stress, the stress that type of hormetic stress, the stress that type of hormetic stress, the stress that is controlled and uh uh and and actually is controlled and uh uh and and actually is controlled and uh uh and and actually beneficial for us is the upregulation of beneficial for us is the upregulation of beneficial for us is the upregulation of antioxidant production. And if you guys antioxidant production. And if you guys antioxidant production. And if you guys didn't pay attention during the the deep didn't pay attention during the the deep didn't pay attention during the the deep nutrition uh podcast, but maybe you nutrition uh podcast, but maybe you nutrition uh podcast, but maybe you should go back and watch that because we should go back and watch that because we should go back and watch that because we talked a lot about antioxidants. But talked a lot about antioxidants. But talked a lot about antioxidants. But antioxidants repair our cells and repair antioxidants repair our cells and repair antioxidants repair our cells and repair everything within our body, including everything within our body, including everything within our body, including DNA, including mitochondria, including DNA, including mitochondria, including DNA, including mitochondria, including all these other, you know, very all these other, you know, very all these other, you know, very important minuscule kind of um systems important minuscule kind of um systems important minuscule kind of um systems within the body. Uh they repair that on within the body. Uh they repair that on within the body. Uh they repair that on an electron level. So the smallest level an electron level. So the smallest level an electron level. So the smallest level these compounds are are are produced by these compounds are are are produced by these compounds are are are produced by the body. Um very very powerful and help the body. Um very very powerful and help the body. Um very very powerful and help reduce and neutralize the damaging reduce and neutralize the damaging reduce and neutralize the damaging compounds also found naturally within
18:00compounds also found naturally within compounds also found naturally within our body. Uh oxygen being one of them. our body. Uh oxygen being one of them. our body. Uh oxygen being one of them. It's just like they call it oxidative It's just like they call it oxidative It's just like they call it oxidative stress for a reason. Oxidative stress is stress for a reason. Oxidative stress is stress for a reason. Oxidative stress is these you when we have these tiny kind these you when we have these tiny kind these you when we have these tiny kind of um free radical molecules they damage of um free radical molecules they damage of um free radical molecules they damage uh us on an electron level and leaves uh us on an electron level and leaves uh us on an electron level and leaves our our our cells essentially irreparable at that cells essentially irreparable at that cells essentially irreparable at that point. Um and and when we have a a high point. Um and and when we have a a high point. Um and and when we have a a high concentration of these reactive concentration of these reactive concentration of these reactive oxidation oxidation oxidation molecules we have inflammation we have molecules we have inflammation we have molecules we have inflammation we have damage we have chronic disease. It's the damage we have chronic disease. It's the damage we have chronic disease. It's the essence of all disease really and and I essence of all disease really and and I essence of all disease really and and I find that very interesting right like find that very interesting right like find that very interesting right like you take for for example like a drinker you take for for example like a drinker you take for for example like a drinker right they're drinking a lot they're right they're drinking a lot they're right they're drinking a lot they're alcoholic and then they get cerosis and alcoholic and then they get cerosis and alcoholic and then they get cerosis and you know whatever that is from that's you know whatever that is from that's you know whatever that is from that's from inflammation that happens in the from inflammation that happens in the from inflammation that happens in the liver because alcohol is processed in liver because alcohol is processed in liver because alcohol is processed in the liver alcohol being very damaging the liver alcohol being very damaging the liver alcohol being very damaging produces all is is is producing you know produces all is is is producing you know produces all is is is producing you know these small little free radicals and
19:00these small little free radicals and these small little free radicals and these are causing inflammation to happen these are causing inflammation to happen these are causing inflammation to happen damage to happen and you know so on and damage to happen and you know so on and damage to happen and you know so on and so forth. This is how you get chronic so forth. This is how you get chronic so forth. This is how you get chronic disease and this they even have um great disease and this they even have um great disease and this they even have um great theories and I I might have mentioned theories and I I might have mentioned theories and I I might have mentioned this on mental health and they're this on mental health and they're this on mental health and they're thinking a lot of our mental health thinking a lot of our mental health thinking a lot of our mental health symptoms are actually a result of neural symptoms are actually a result of neural symptoms are actually a result of neural inflammation inflammation that happens inflammation inflammation that happens inflammation inflammation that happens in the brain that presents a little in the brain that presents a little in the brain that presents a little differently for for people. So anyways differently for for people. So anyways differently for for people. So anyways interesting stuff but these this cold interesting stuff but these this cold interesting stuff but these this cold and hot therapy produces uh this and hot therapy produces uh this and hot therapy produces uh this response that elicits much more response that elicits much more response that elicits much more antioxidant production. I found that antioxidant production. I found that antioxidant production. I found that fascinating. Yeah. I mean, repair at the fascinating. Yeah. I mean, repair at the fascinating. Yeah. I mean, repair at the cellular level, right? And we can't We cellular level, right? And we can't We cellular level, right? And we can't We feel it. We do feel it, right? You don't feel it. We do feel it, right? You don't feel it. We do feel it, right? You don't know what you're feeling. You're feeling know what you're feeling. You're feeling know what you're feeling. You're feeling this this this heart rate go up, heart this this this heart rate go up, heart this this this heart rate go up, heart rate go down, um the cold. What we have rate go down, um the cold. What we have rate go down, um the cold. What we have to learn how to do is get past the to learn how to do is get past the to learn how to do is get past the initial fear, right? get past the it's initial fear, right? get past the it's initial fear, right? get past the it's it's funny that for some reason all the it's funny that for some reason all the it's funny that for some reason all the things that we seem to be engaging in things that we seem to be engaging in things that we seem to be engaging in you know breath work meditation hot and
20:00you know breath work meditation hot and you know breath work meditation hot and cold therapy so many people start with I cold therapy so many people start with I cold therapy so many people start with I could never do that right I could never could never do that right I could never could never do that right I could never do that oh I tried a cold shower one do that oh I tried a cold shower one do that oh I tried a cold shower one time and I hated it right it's it's time and I hated it right it's it's time and I hated it right it's it's accurate it's real right it's putting accurate it's real right it's putting accurate it's real right it's putting yourself outside of your comfort zone yourself outside of your comfort zone yourself outside of your comfort zone and think about how interesting it is and think about how interesting it is and think about how interesting it is that you can put yourself outside of that you can put yourself outside of that you can put yourself outside of your comfort zone by sitting you're your comfort zone by sitting you're your comfort zone by sitting you're gonna walk in. You're going to rinse off gonna walk in. You're going to rinse off gonna walk in. You're going to rinse off because everybody that goes to our lab because everybody that goes to our lab because everybody that goes to our lab has to rinse off first. So clear. That's has to rinse off first. So clear. That's has to rinse off first. So clear. That's why we have an intentional rinse. All why we have an intentional rinse. All why we have an intentional rinse. All right. You're going to rinse off and right. You're going to rinse off and right. You're going to rinse off and then you're going to sit down in a sauna then you're going to sit down in a sauna then you're going to sit down in a sauna and you're going to allow your body to and you're going to allow your body to and you're going to allow your body to warm up. You're going to feel good as it warm up. You're going to feel good as it warm up. You're going to feel good as it warms up. You know, there'll be music warms up. You know, there'll be music warms up. You know, there'll be music and you can relax and and you can and you can relax and and you can and you can relax and and you can meditate or think or or just sit for 30 meditate or think or or just sit for 30 meditate or think or or just sit for 30 minutes, 20 minutes. uh we're going to minutes, 20 minutes. uh we're going to minutes, 20 minutes. uh we're going to prescribe it. Uh our our we have three prescribe it. Uh our our we have three prescribe it. Uh our our we have three um prescriptions that you can you can um prescriptions that you can you can um prescriptions that you can you can engage in is which is our reset which is engage in is which is our reset which is engage in is which is our reset which is essentially you just come in, rinse off,
21:00essentially you just come in, rinse off, essentially you just come in, rinse off, pop in the cold tub and then that's your pop in the cold tub and then that's your pop in the cold tub and then that's your cold therapy. Then we have revive which cold therapy. Then we have revive which cold therapy. Then we have revive which is you're going to come in and rinse is you're going to come in and rinse is you're going to come in and rinse off. You're going to go into our sauna, off. You're going to go into our sauna, off. You're going to go into our sauna, our infrared sauna, which there's some our infrared sauna, which there's some our infrared sauna, which there's some benefits there we can talk about in a benefits there we can talk about in a benefits there we can talk about in a second. You're going to do that for 15 second. You're going to do that for 15 second. You're going to do that for 15 to 20 minutes depending upon your to 20 minutes depending upon your to 20 minutes depending upon your tolerance. you wipe off, get in the cold tolerance. you wipe off, get in the cold tolerance. you wipe off, get in the cold tub, do that for 30 seconds to three tub, do that for 30 seconds to three tub, do that for 30 seconds to three minutes depending upon your tolerance. minutes depending upon your tolerance. minutes depending upon your tolerance. Get back out, go back in the sauna, warm Get back out, go back in the sauna, warm Get back out, go back in the sauna, warm up, and then go if that's all you really up, and then go if that's all you really up, and then go if that's all you really need. And then we have our um re reset, need. And then we have our um re reset, need. And then we have our um re reset, revive, and then we have our replenish, revive, and then we have our replenish, revive, and then we have our replenish, which is essentially 75 minutes. You're which is essentially 75 minutes. You're which is essentially 75 minutes. You're going to do rounds of that, right? going to do rounds of that, right? going to do rounds of that, right? Whatever feels good for you. 15 minutes Whatever feels good for you. 15 minutes Whatever feels good for you. 15 minutes in, 3 minutes out into the tub, 15 in, 3 minutes out into the tub, 15 in, 3 minutes out into the tub, 15 minutes in until your 75 minutes is up minutes in until your 75 minutes is up minutes in until your 75 minutes is up and you're you're good to go. Now, and you're you're good to go. Now, and you're you're good to go. Now, there's benefit for sure. There's there's benefit for sure. There's there's benefit for sure. There's benefit for doing it multiple times um benefit for doing it multiple times um benefit for doing it multiple times um in a short period of time, but in a short period of time, but in a short period of time, but ultimately the science shows all you ultimately the science shows all you ultimately the science shows all you really need is you need less than three
22:00really need is you need less than three really need is you need less than three minutes in the cold and then 15 to 20 minutes in the cold and then 15 to 20 minutes in the cold and then 15 to 20 minutes in the hot. And that's going to minutes in the hot. And that's going to minutes in the hot. And that's going to do enough to your cardiovascular system. do enough to your cardiovascular system. do enough to your cardiovascular system. It's going to do enough to release all It's going to do enough to release all It's going to do enough to release all the toxins, bring everything down, bring the toxins, bring everything down, bring the toxins, bring everything down, bring your bring your blood pressure back your bring your blood pressure back your bring your blood pressure back down, show increase your ability to take down, show increase your ability to take down, show increase your ability to take on stress, you know, her hermetic stress on stress, you know, her hermetic stress on stress, you know, her hermetic stress is the word you used. Yeah. Hormetic. is the word you used. Yeah. Hormetic. is the word you used. Yeah. Hormetic. Hormetic. Right. So, choosing a stress Hormetic. Right. So, choosing a stress Hormetic. Right. So, choosing a stress level and then repairing the cellular level and then repairing the cellular level and then repairing the cellular damage and then you're you're out of damage and then you're you're out of damage and then you're you're out of there. What's so amazing and the reason there. What's so amazing and the reason there. What's so amazing and the reason that I really want people to try this is that I really want people to try this is that I really want people to try this is not just the physical benefit, the not just the physical benefit, the not just the physical benefit, the mental benefit that you get. Huge. I mental benefit that you get. Huge. I mental benefit that you get. Huge. I mean, there are stats out mean, there are stats out mean, there are stats out there and maybe we should talk a little there and maybe we should talk a little there and maybe we should talk a little bit about dopamine. Yeah, please. bit about dopamine. Yeah, please. bit about dopamine. Yeah, please. There's there are stats out there about There's there are stats out there about There's there are stats out there about dopamine increasing 250%. dopamine increasing 250%. dopamine increasing 250%. That is a that is your pleasure That is a that is your pleasure That is a that is your pleasure molecule. That's the stuff that you when
23:00molecule. That's the stuff that you when molecule. That's the stuff that you when you feel good, that's dopamine, right? you feel good, that's dopamine, right? you feel good, that's dopamine, right? And doing this is increasing your And doing this is increasing your And doing this is increasing your dopamine 250%. And I have some theories dopamine 250%. And I have some theories dopamine 250%. And I have some theories around it, right? It's it's you knew you around it, right? It's it's you knew you around it, right? It's it's you knew you did something hard, right? You you chose did something hard, right? You you chose did something hard, right? You you chose to get in the tub and sit down and and to get in the tub and sit down and and to get in the tub and sit down and and do this thing that was challenging to do this thing that was challenging to do this thing that was challenging to you, but there's some additional like you, but there's some additional like you, but there's some additional like sciencebacked dopamine stuff. Um I think sciencebacked dopamine stuff. Um I think sciencebacked dopamine stuff. Um I think you could you articulated it to me well you could you articulated it to me well you could you articulated it to me well earlier. So, you want to give me a earlier. So, you want to give me a earlier. So, you want to give me a little give everybody a little dopamine little give everybody a little dopamine little give everybody a little dopamine talk? Sure. Yeah, I would love to. talk? Sure. Yeah, I would love to. talk? Sure. Yeah, I would love to. Dopamine. So, so interesting. Fairly new Dopamine. So, so interesting. Fairly new Dopamine. So, so interesting. Fairly new in the in the world of neuroscience. And in the in the world of neuroscience. And in the in the world of neuroscience. And I'm not a neuroscientist, although I I'm not a neuroscientist, although I I'm not a neuroscientist, although I would, you know, maybe maybe maybe I would, you know, maybe maybe maybe I would, you know, maybe maybe maybe I play a little bit of a dop play a little bit of a dop play a little bit of a dop neuroscientist, but no, nonetheless, um, neuroscientist, but no, nonetheless, um, neuroscientist, but no, nonetheless, um, it is super interesting. One thing that it is super interesting. One thing that it is super interesting. One thing that that you mentioned is that you would get that you mentioned is that you would get that you mentioned is that you would get into these, you know, the the ice bath into these, you know, the the ice bath into these, you know, the the ice bath or the sauna and and that you would feel or the sauna and and that you would feel or the sauna and and that you would feel good. I think specifically mentioning good. I think specifically mentioning good. I think specifically mentioning that you your body will feel good that you your body will feel good that you your body will feel good because let's be honest they they are because let's be honest they they are because let's be honest they they are they are challenging. It it's not
24:00they are challenging. It it's not they are challenging. It it's not exactly a walk in the park. It's not exactly a walk in the park. It's not exactly a walk in the park. It's not laying on couch scrolling Tik Tok, laying on couch scrolling Tik Tok, laying on couch scrolling Tik Tok, right? I mean and and this is the right? I mean and and this is the right? I mean and and this is the important thing for a lot of people is important thing for a lot of people is important thing for a lot of people is that when people say hey I love this that when people say hey I love this that when people say hey I love this like you and I we we love it. Like we'll like you and I we we love it. Like we'll like you and I we we love it. Like we'll do this for fun you know but it's not do this for fun you know but it's not do this for fun you know but it's not that like it's completely enjoyable. that like it's completely enjoyable. that like it's completely enjoyable. Same thing with exercise. there's Same thing with exercise. there's Same thing with exercise. there's nothing like inherently you feel good nothing like inherently you feel good nothing like inherently you feel good there. It's not the actual it's not an there. It's not the actual it's not an there. It's not the actual it's not an actual pleasurable thing in that moment, actual pleasurable thing in that moment, actual pleasurable thing in that moment, although we'll talk about how that can although we'll talk about how that can although we'll talk about how that can actually start to grow. Um, but the actually start to grow. Um, but the actually start to grow. Um, but the thing is is that you're engaging in thing is is that you're engaging in thing is is that you're engaging in something challenging that the body then something challenging that the body then something challenging that the body then responds to in both in a positive way, responds to in both in a positive way, responds to in both in a positive way, physiologically positive, and then you physiologically positive, and then you physiologically positive, and then you feel that physiologic positivity after feel that physiologic positivity after feel that physiologic positivity after you're done. And then that's your you're done. And then that's your you're done. And then that's your sensation of, you know, that's your kind sensation of, you know, that's your kind sensation of, you know, that's your kind of, you know, top top down that they'll of, you know, top top down that they'll of, you know, top top down that they'll call it where you say, "Oh, I like that. call it where you say, "Oh, I like that. call it where you say, "Oh, I like that. That was good." So dopamine is actually That was good." So dopamine is actually That was good." So dopamine is actually the molecule of of of
25:00the molecule of of of the molecule of of of uh anticipation. It's the molecule of, uh anticipation. It's the molecule of, uh anticipation. It's the molecule of, you know, achievement of motivation you know, achievement of motivation you know, achievement of motivation essentially. So when we think like, essentially. So when we think like, essentially. So when we think like, "Hey, I'm feeling compelled to check my "Hey, I'm feeling compelled to check my "Hey, I'm feeling compelled to check my you Instagram." That feeling, that you Instagram." That feeling, that you Instagram." That feeling, that impulse feeling like, "Let me go check." impulse feeling like, "Let me go check." impulse feeling like, "Let me go check." that is dopamine. And and even even the that is dopamine. And and even even the that is dopamine. And and even even the mere thought of let me go check and see mere thought of let me go check and see mere thought of let me go check and see if I've got anything, you know, any if I've got anything, you know, any if I've got anything, you know, any likes or whatever, that that little likes or whatever, that that little likes or whatever, that that little thought will actually uh release a thought will actually uh release a thought will actually uh release a little bit of dopamine, the anticipation little bit of dopamine, the anticipation little bit of dopamine, the anticipation of an of an action. And of an of an action. And of an of an action. And so the the problem here is that um in so the the problem here is that um in so the the problem here is that um in our brain uh pain and pleasure are what our brain uh pain and pleasure are what our brain uh pain and pleasure are what they call colllocated. So they actually they call colllocated. So they actually they call colllocated. So they actually happen in the same regions of the brain. happen in the same regions of the brain. happen in the same regions of the brain. And so they're very intertwined. And the And so they're very intertwined. And the And so they're very intertwined. And the the essence here is that with pleasure the essence here is that with pleasure the essence here is that with pleasure comes pain. And we have all these very comes pain. And we have all these very comes pain. And we have all these very easy pleasurable things that we can easy pleasurable things that we can easy pleasurable things that we can engage in on a daily basis. I mentioned engage in on a daily basis. I mentioned engage in on a daily basis. I mentioned like social media, but foods, um, sex,
26:00like social media, but foods, um, sex, like social media, but foods, um, sex, um, drugs, you know, all of these things um, drugs, you know, all of these things um, drugs, you know, all of these things are pleasurable activities and are pleasurable activities and are pleasurable activities and immediately pleasurable too, right? and immediately pleasurable too, right? and immediately pleasurable too, right? and you could check your social media and you could check your social media and you could check your social media and get that little like whatever that get that little like whatever that get that little like whatever that little buzz that that happens there from little buzz that that happens there from little buzz that that happens there from from an interaction. Uh the problem is from an interaction. Uh the problem is from an interaction. Uh the problem is is that you have to pay you have to pay is that you have to pay you have to pay is that you have to pay you have to pay with pain. Um it's just it's it's a with pain. Um it's just it's it's a with pain. Um it's just it's it's a given. It's a it's a physiologic given. It's a it's a physiologic given. It's a it's a physiologic phenomenon that you when you have phenomenon that you when you have phenomenon that you when you have pleasure you do have pain that pleasure you do have pain that pleasure you do have pain that follows. The beautiful thing about follows. The beautiful thing about follows. The beautiful thing about hormetic stress is that you can pay for hormetic stress is that you can pay for hormetic stress is that you can pay for that. you can pay that pain up front and that. you can pay that pain up front and that. you can pay that pain up front and in fact it la the pleasure lasts longer in fact it la the pleasure lasts longer in fact it la the pleasure lasts longer when you do pay upfront right it's like when you do pay upfront right it's like when you do pay upfront right it's like when you I suppose when you when you you when you I suppose when you when you you when you I suppose when you when you you know you take some drugs or something know you take some drugs or something know you take some drugs or something like that it's like you're taking out a like that it's like you're taking out a like that it's like you're taking out a loan and you know during that time you loan and you know during that time you loan and you know during that time you smoking drinking whatever it is during
27:00smoking drinking whatever it is during smoking drinking whatever it is during that time you're paying interest on this that time you're paying interest on this that time you're paying interest on this loan and it feels good at the moment to loan and it feels good at the moment to loan and it feels good at the moment to have all that money but right when those have all that money but right when those have all that money but right when those effects wear off right when the drug effects wear off right when the drug effects wear off right when the drug wears off, you're now stuck with the wears off, you're now stuck with the wears off, you're now stuck with the interest. And this is your essentially interest. And this is your essentially interest. And this is your essentially dopamine interest and you have to pay dopamine interest and you have to pay dopamine interest and you have to pay back not only the dopamine that you gain back not only the dopamine that you gain back not only the dopamine that you gain from that, but you have to pay back from that, but you have to pay back from that, but you have to pay back more. And so this is why they say when more. And so this is why they say when more. And so this is why they say when you do um drugs, any kind of drugs, any you do um drugs, any kind of drugs, any you do um drugs, any kind of drugs, any kind of like immediately pleasurable kind of like immediately pleasurable kind of like immediately pleasurable activity, you don't even return to your activity, you don't even return to your activity, you don't even return to your normal dopamine levels, you actually normal dopamine levels, you actually normal dopamine levels, you actually return below baseline. And so what does return below baseline. And so what does return below baseline. And so what does this feel like? It feels terrible. Then this feel like? It feels terrible. Then this feel like? It feels terrible. Then this is the the feeling of um you know this is the the feeling of um you know this is the the feeling of um you know that that that I don't feel like doing that that that I don't feel like doing that that that I don't feel like doing anything. I feel sad. I feel depressed. anything. I feel sad. I feel depressed. anything. I feel sad. I feel depressed. I feel anxious. I feel not great I feel anxious. I feel not great I feel anxious. I feel not great mentally. This is that feeling when mentally. This is that feeling when mentally. This is that feeling when dopamine gets below that that baseline dopamine gets below that that baseline dopamine gets below that that baseline level. Are we are we following this? level. Are we are we following this? level. Are we are we following this? Yeah. No, absolutely. I this concept is Yeah. No, absolutely. I this concept is Yeah. No, absolutely. I this concept is great. I love the way you explained it great. I love the way you explained it great. I love the way you explained it that
28:00that that so go a little further with you can so go a little further with you can so go a little further with you can prepay. Sure. prepay. Sure. prepay. Sure. So, so in in the essence and we'll call So, so in in the essence and we'll call So, so in in the essence and we'll call it like cheap dopamine, right? Um this it like cheap dopamine, right? Um this it like cheap dopamine, right? Um this is where we, you know, we just do is where we, you know, we just do is where we, you know, we just do something very pleasurable. We get the something very pleasurable. We get the something very pleasurable. We get the pleasure immediately. This is cheap. You pleasure immediately. This is cheap. You pleasure immediately. This is cheap. You and and you pay for this. You pay your and and you pay for this. You pay your and and you pay for this. You pay your interest. When you prepay with pain, interest. When you prepay with pain, interest. When you prepay with pain, when you prepay with something when you prepay with something when you prepay with something challenging, you get a sustained release challenging, you get a sustained release challenging, you get a sustained release of of um dopamine afterwards. Think of of um dopamine afterwards. Think of of um dopamine afterwards. Think about it now. like instead of going out about it now. like instead of going out about it now. like instead of going out and spending all your money um that you and spending all your money um that you and spending all your money um that you had from this loan, now what you're had from this loan, now what you're had from this loan, now what you're doing is you're you're putting this doing is you're you're putting this doing is you're you're putting this money in a bank and you're gaining money in a bank and you're gaining money in a bank and you're gaining interest, right? Now this money lasts a interest, right? Now this money lasts a interest, right? Now this money lasts a little bit longer. And so what you do is little bit longer. And so what you do is little bit longer. And so what you do is you go and you do the ice bath. That's you go and you do the ice bath. That's you go and you do the ice bath. That's challenging, right? You're s you're in challenging, right? You're s you're in challenging, right? You're s you're in there for three minutes. The first there for three minutes. The first there for three minutes. The first minute is is tough. I mean, we had this minute is is tough. I mean, we had this minute is is tough. I mean, we had this conversation the other day and you you conversation the other day and you you conversation the other day and you you know, you you talked about, you know, know, you you talked about, you know, know, you you talked about, you know, the pre- ice bath feeling that like, oh, the pre- ice bath feeling that like, oh, the pre- ice bath feeling that like, oh, you know, I kind of don't want to get you know, I kind of don't want to get you know, I kind of don't want to get in, but I know it's going to be good for
29:00in, but I know it's going to be good for in, but I know it's going to be good for me. That feeling right there is hard and me. That feeling right there is hard and me. That feeling right there is hard and and you you say, "Well, you know, I'm in and you you say, "Well, you know, I'm in and you you say, "Well, you know, I'm in control here." And you go and you do the control here." And you go and you do the control here." And you go and you do the the plunge and you breathe through it the plunge and you breathe through it the plunge and you breathe through it and it it's fine. You know, it's and it it's fine. You know, it's and it it's fine. You know, it's uncomfortable, but it's fine. You can uncomfortable, but it's fine. You can uncomfortable, but it's fine. You can you can tolerate that. Same thing with you can tolerate that. Same thing with you can tolerate that. Same thing with the sauna. You get to like 10 minutes, the sauna. You get to like 10 minutes, the sauna. You get to like 10 minutes, 15 minutes, you're sweating, it's hot, 15 minutes, you're sweating, it's hot, 15 minutes, you're sweating, it's hot, it's like kind of a little hard to it's like kind of a little hard to it's like kind of a little hard to breathe. You're paying for that. You're breathe. You're paying for that. You're breathe. You're paying for that. You're paying some sort of discomfort. And what paying some sort of discomfort. And what paying some sort of discomfort. And what you're receiving is at the end of that you're receiving is at the end of that you're receiving is at the end of that discomfort once that like physiologic discomfort once that like physiologic discomfort once that like physiologic stress is now gone you you then earn the stress is now gone you you then earn the stress is now gone you you then earn the dopamine and and they say that and you dopamine and and they say that and you dopamine and and they say that and you mentioned this uh especi ice plunge um both of those have especi ice plunge um both of those have a a a dopamine increase from baseline up a a a dopamine increase from baseline up a a a dopamine increase from baseline up to 200% for for four to six hours or to 200% for for four to six hours or to 200% for for four to six hours or something like this. It's it's many many something like this. It's it's many many something like this. It's it's many many hours after. So contrasting that with hours after. So contrasting that with hours after. So contrasting that with that cheap dopamine which your dopam that cheap dopamine which your dopam that cheap dopamine which your dopam cheap kind of dopamine you know cheap kind of dopamine you know cheap kind of dopamine you know elicitors or activities your dopamine
30:00elicitors or activities your dopamine elicitors or activities your dopamine plunges immediately. Now you've prepaid plunges immediately. Now you've prepaid plunges immediately. Now you've prepaid up front. You've done the ice pass. up front. You've done the ice pass. up front. You've done the ice pass. You've done the sauna. Your dopamine's You've done the sauna. Your dopamine's You've done the sauna. Your dopamine's high for many many hours. And and what high for many many hours. And and what high for many many hours. And and what does that mean now? That that means that does that mean now? That that means that does that mean now? That that means that you have the molecule of motivation. you you have the molecule of motivation. you you have the molecule of motivation. you have the molecule of doing more of of of have the molecule of doing more of of of have the molecule of doing more of of of perpetuating this this hey let me take perpetuating this this hey let me take perpetuating this this hey let me take on a challenge and let me let me do more on a challenge and let me let me do more on a challenge and let me let me do more of this let me do more good things we of this let me do more good things we of this let me do more good things we all know that these like cheap dopamine all know that these like cheap dopamine all know that these like cheap dopamine things inherently there isn't there's things inherently there isn't there's things inherently there isn't there's there's none of them that that are good there's none of them that that are good there's none of them that that are good for us in the long term we do them for us in the long term we do them for us in the long term we do them anyways and you know this is the point anyways and you know this is the point anyways and you know this is the point of this conversation not to say that you of this conversation not to say that you of this conversation not to say that you don't engage with that stuff of course don't engage with that stuff of course don't engage with that stuff of course you do you do you do but you know having something where you but you know having something where you but you know having something where you can go in like our labs for example or can go in like our labs for example or can go in like our labs for example or just you know a sauna ice bath, you just you know a sauna ice bath, you just you know a sauna ice bath, you know, that you have on at your house or know, that you have on at your house or know, that you have on at your house or something. If you can go in and you can something. If you can go in and you can something. If you can go in and you can say, "I'm going to bear this say, "I'm going to bear this say, "I'm going to bear this discomfort, you actually set yourself up discomfort, you actually set yourself up discomfort, you actually set yourself up for for for feeling motivated in in all areas of feeling motivated in in all areas of feeling motivated in in all areas of life." And and that's really powerful.
31:00life." And and that's really powerful. life." And and that's really powerful. Yeah. Amazing. Well described. Um and Yeah. Amazing. Well described. Um and Yeah. Amazing. Well described. Um and just so for everybody listening out just so for everybody listening out just so for everybody listening out there, we're not going to make it that there, we're not going to make it that there, we're not going to make it that difficult on you. We want the the our difficult on you. We want the the our difficult on you. We want the the our intention is to is to really help you, intention is to is to really help you, intention is to is to really help you, you know, feel comfortable while it's you know, feel comfortable while it's you know, feel comfortable while it's going on. We're going to there's music going on. We're going to there's music going on. We're going to there's music and and lighting and there'll be a and and lighting and there'll be a and and lighting and there'll be a community there. There'll be other community there. There'll be other community there. There'll be other people there and we are offering at people there and we are offering at people there and we are offering at least for the first five or six weeks or least for the first five or six weeks or least for the first five or six weeks or maybe even longer. We're going to offer maybe even longer. We're going to offer maybe even longer. We're going to offer some some some guided um some guided sessions for guided um some guided sessions for guided um some guided sessions for people that want to get into this, want people that want to get into this, want people that want to get into this, want to try maybe somebody that's thought to try maybe somebody that's thought to try maybe somebody that's thought about it and you know or people that are about it and you know or people that are about it and you know or people that are just listening now and saying you know just listening now and saying you know just listening now and saying you know geez I I could use something like that. geez I I could use something like that. geez I I could use something like that. Um so we're going to offer some guided Um so we're going to offer some guided Um so we're going to offer some guided stuff which I think will be um very stuff which I think will be um very stuff which I think will be um very useful for everybody. Um so we talked a useful for everybody. Um so we talked a useful for everybody. Um so we talked a little bit about the body and then we little bit about the body and then we little bit about the body and then we talked a little bit about the mind. Um, talked a little bit about the mind. Um, talked a little bit about the mind. Um, you you you know, one of the things that we haven't know, one of the things that we haven't know, one of the things that we haven't really talked about yet
32:00really talked about yet really talked about yet is the community of people that tend to is the community of people that tend to is the community of people that tend to do this stuff. All right. So, the do this stuff. All right. So, the do this stuff. All right. So, the community of people that are not after community of people that are not after community of people that are not after chasing the the fake dopamine, the chasing the the fake dopamine, the chasing the the fake dopamine, the community of people that are that are community of people that are that are community of people that are that are going for hormatic stress, they tend to going for hormatic stress, they tend to going for hormatic stress, they tend to be people that want to better be people that want to better be people that want to better themselves. Um, so what we're trying to themselves. Um, so what we're trying to themselves. Um, so what we're trying to build here with our labs and the goal build here with our labs and the goal build here with our labs and the goal here is for us to to really support our here is for us to to really support our here is for us to to really support our community is to build a community of community is to build a community of community is to build a community of people that are after this stuff that people that are after this stuff that people that are after this stuff that that are okay and understand that a that are okay and understand that a that are okay and understand that a little bit of suffering now is is going little bit of suffering now is is going little bit of suffering now is is going to help their their life, their to help their their life, their to help their their life, their community. And what I found from living community. And what I found from living community. And what I found from living in that type of community for the last in that type of community for the last in that type of community for the last four or five years is these people are four or five years is these people are four or five years is these people are great people. They're they're they great people. They're they're they great people. They're they're they they're people you want to be around. they're people you want to be around. they're people you want to be around. They're they're honest. They're They're they're honest. They're They're they're honest. They're interesting. They're doing cool stuff. interesting. They're doing cool stuff. interesting. They're doing cool stuff. So that don't don't disregard the
33:00So that don't don't disregard the So that don't don't disregard the community that you may or may not engage community that you may or may not engage community that you may or may not engage in when you when you come to our labs. in when you when you come to our labs. in when you when you come to our labs. And um one of the really great things And um one of the really great things And um one of the really great things about our lab's about our lab's about our lab's location is that it is on the second location is that it is on the second location is that it is on the second floor of Millennium Fitness. And we uh floor of Millennium Fitness. And we uh floor of Millennium Fitness. And we uh we were lucky enough to have Jason Calis we were lucky enough to have Jason Calis we were lucky enough to have Jason Calis on, the owner of on, the owner of on, the owner of Millennium Fitness. And it's a great Millennium Fitness. And it's a great Millennium Fitness. And it's a great place to go. It's more than just a gym. place to go. It's more than just a gym. place to go. It's more than just a gym. I mean, it's it's got uh like a Shake I mean, it's it's got uh like a Shake I mean, it's it's got uh like a Shake Shack type, you know, where you can go Shack type, you know, where you can go Shack type, you know, where you can go and you can have a shake. It's a and you can have a shake. It's a and you can have a shake. It's a CrossFit gym where you can go and meet CrossFit gym where you can go and meet CrossFit gym where you can go and meet people that are interested in being people that are interested in being people that are interested in being coached. Um it's next to Aligned coached. Um it's next to Aligned coached. Um it's next to Aligned Movement Yoga. It's a yoga studio where Movement Yoga. It's a yoga studio where Movement Yoga. It's a yoga studio where the the people there are just amazing. the the people there are just amazing. the the people there are just amazing. hot yoga, hot pilates. Um, you know, hot yoga, hot pilates. Um, you know, hot yoga, hot pilates. Um, you know, when you think about hot yoga and hot when you think about hot yoga and hot when you think about hot yoga and hot Pilates, there's a group of people that Pilates, there's a group of people that Pilates, there's a group of people that are definitely into suffering, right? are definitely into suffering, right? are definitely into suffering, right? Because that's some hard stuff to do, Because that's some hard stuff to do, Because that's some hard stuff to do, right? It's next to it shares a wall right? It's next to it shares a wall right? It's next to it shares a wall with um with our friend Sean Schubert,
34:00with um with our friend Sean Schubert, with um with our friend Sean Schubert, right? Um Muay Thai um people that are right? Um Muay Thai um people that are right? Um Muay Thai um people that are interested in learning how to defend interested in learning how to defend interested in learning how to defend themselves, right? Or learning the art themselves, right? Or learning the art themselves, right? Or learning the art or the sport of Muay Thai. Sure. Um, you or the sport of Muay Thai. Sure. Um, you or the sport of Muay Thai. Sure. Um, you know, these are all people that are know, these are all people that are know, these are all people that are right in the same building as our labs. right in the same building as our labs. right in the same building as our labs. And what Corey and I kind of identified And what Corey and I kind of identified And what Corey and I kind of identified was these are the people that that we was these are the people that that we was these are the people that that we feel like we can help by bringing a a feel like we can help by bringing a a feel like we can help by bringing a a way where for them to recover with way where for them to recover with way where for them to recover with intention. Um, so if you're out there, intention. Um, so if you're out there, intention. Um, so if you're out there, it's 155 Millennium Circle and you know, it's 155 Millennium Circle and you know, it's 155 Millennium Circle and you know, come try it, check it out, and and don't come try it, check it out, and and don't come try it, check it out, and and don't be afraid to check out the places around be afraid to check out the places around be afraid to check out the places around it. Check out Millennium Fitness, check it. Check out Millennium Fitness, check it. Check out Millennium Fitness, check out Align Movement Yoga, check out um out Align Movement Yoga, check out um out Align Movement Yoga, check out um why am I why is Sean's Muay Thai um Red why am I why is Sean's Muay Thai um Red why am I why is Sean's Muay Thai um Red Seal? Thank you. Sorry, Sean. Why you Seal? Thank you. Sorry, Sean. Why you Seal? Thank you. Sorry, Sean. Why you know, check out Red Seal Martial Arts, know, check out Red Seal Martial Arts, know, check out Red Seal Martial Arts, right? Um they're there. they're there right? Um they're there. they're there right? Um they're there. they're there for you. This is a place where you can for you. This is a place where you can for you. This is a place where you can go and and really do all of the things
35:00go and and really do all of the things go and and really do all of the things that that you might be interested in that that you might be interested in that that you might be interested in your wellness journey. your wellness journey. your wellness journey. So, what other benefits you I'll we'll So, what other benefits you I'll we'll So, what other benefits you I'll we'll we'll go back and forth because we got a we'll go back and forth because we got a we'll go back and forth because we got a couple more minutes here. Sure. Um I'd couple more minutes here. Sure. Um I'd couple more minutes here. Sure. Um I'd like to just list off some additional like to just list off some additional like to just list off some additional benefits that we know to be true. I'll benefits that we know to be true. I'll benefits that we know to be true. I'll start. Sleep. You're having trouble start. Sleep. You're having trouble start. Sleep. You're having trouble sleeping. This is proven to improve your sleeping. This is proven to improve your sleeping. This is proven to improve your sarcadic rhythm. improve your ability to sarcadic rhythm. improve your ability to sarcadic rhythm. improve your ability to sleep um deeper, more valuable sleep. sleep um deeper, more valuable sleep. sleep um deeper, more valuable sleep. And we've already covered all you can And we've already covered all you can And we've already covered all you can extrapolate the reasons as to why that's extrapolate the reasons as to why that's extrapolate the reasons as to why that's why that's valuable. Yeah. What else? why that's valuable. Yeah. What else? why that's valuable. Yeah. What else? Yeah, definitely. Uh there's immune Yeah, definitely. Uh there's immune Yeah, definitely. Uh there's immune system benefits too. You know, someone system benefits too. You know, someone system benefits too. You know, someone and and we actually spoke to like the and and we actually spoke to like the and and we actually spoke to like the cardiovascular benefits here. And I'll cardiovascular benefits here. And I'll cardiovascular benefits here. And I'll just throw this out here that they've just throw this out here that they've just throw this out here that they've known for many many years now that known for many many years now that known for many many years now that cardiorespiratory fitness cardiovascular cardiorespiratory fitness cardiovascular cardiorespiratory fitness cardiovascular cardiovascular system being being very cardiovascular system being being very cardiovascular system being being very much intact and and optimal is one of much intact and and optimal is one of much intact and and optimal is one of the best predictors of of long
36:00the best predictors of of long the best predictors of of long longevity. And so they've even done longevity. And so they've even done longevity. And so they've even done studies where they you know they they um studies where they you know they they um studies where they you know they they um will have you know people of a normal will have you know people of a normal will have you know people of a normal weight category, normal BMI um versus weight category, normal BMI um versus weight category, normal BMI um versus people of like these these higher weight people of like these these higher weight people of like these these higher weight categories, obese even. And they find categories, obese even. And they find categories, obese even. And they find that if they have the same cardio that if they have the same cardio that if they have the same cardio cardiorespiratory fitness, they actually cardiorespiratory fitness, they actually cardiorespiratory fitness, they actually have the same mortality. So, you know, have the same mortality. So, you know, have the same mortality. So, you know, we hear all these things about health we hear all these things about health we hear all these things about health and whatnot, but a lot of our longevity and whatnot, but a lot of our longevity and whatnot, but a lot of our longevity boils down to cardiovascular fitness and boils down to cardiovascular fitness and boils down to cardiovascular fitness and and and how our cardiovascular system and and how our cardiovascular system and and how our cardiovascular system works. And so, you know, when you're works. And so, you know, when you're works. And so, you know, when you're talking this like contrast, going into talking this like contrast, going into talking this like contrast, going into going into the hot, dilating, going into going into the hot, dilating, going into going into the hot, dilating, going into the cold, vasoc constricting, you're the cold, vasoc constricting, you're the cold, vasoc constricting, you're pumping your heart and then you're pumping your heart and then you're pumping your heart and then you're slowing it down. Then you're pumping it, slowing it down. Then you're pumping it, slowing it down. Then you're pumping it, then you're slowing it down. This is then you're slowing it down. This is then you're slowing it down. This is training, you know, it's it's the training, you know, it's it's the training, you know, it's it's the easiest cardiovascular training. I mean, easiest cardiovascular training. I mean, easiest cardiovascular training. I mean, I don't know about you, but I really I don't know about you, but I really I don't know about you, but I really just like running and just like running and just like running and and if I can get the same benefits from, and if I can get the same benefits from, and if I can get the same benefits from, you know, something that, you know, we you know, something that, you know, we you know, something that, you know, we call it hard, it's ormetic stress, it's call it hard, it's ormetic stress, it's call it hard, it's ormetic stress, it's stress on the body, we we call it that, stress on the body, we we call it that, stress on the body, we we call it that, but it's uncomfortable, but you're in
37:00but it's uncomfortable, but you're in but it's uncomfortable, but you're in your head if you think it's really your head if you think it's really your head if you think it's really really bad. It's not it's not bad. It's really bad. It's not it's not bad. It's really bad. It's not it's not bad. It's it's a perception. We talk a lot about it's a perception. We talk a lot about it's a perception. We talk a lot about mindfulness and how, you know, our mindfulness and how, you know, our mindfulness and how, you know, our perception really does impact reality perception really does impact reality perception really does impact reality and and the perception that I can't I and and the perception that I can't I and and the perception that I can't I can't jump into the cold water and I can't jump into the cold water and I can't jump into the cold water and I can't go into the can't go into the can't go into the sauna. It's just it's just not really sauna. It's just it's just not really sauna. It's just it's just not really accurate. And and anyone can do it and accurate. And and anyone can do it and accurate. And and anyone can do it and anyone can do it actually for a good anyone can do it actually for a good anyone can do it actually for a good amount of time, too. It's just a matter amount of time, too. It's just a matter amount of time, too. It's just a matter of what you believe and you have of what you believe and you have of what you believe and you have limiting beliefs over what you can do. limiting beliefs over what you can do. limiting beliefs over what you can do. And so at at a baseline, I mean, it's And so at at a baseline, I mean, it's And so at at a baseline, I mean, it's uncomfortable, but you know, so are uncomfortable, but you know, so are uncomfortable, but you know, so are tight pants and so you know, you can tight pants and so you know, you can tight pants and so you know, you can everyone does that, you know. So you you everyone does that, you know. So you you everyone does that, you know. So you you can do it. Yeah. So that you actually can do it. Yeah. So that you actually can do it. Yeah. So that you actually hit the next one for me and it it is hit the next one for me and it it is hit the next one for me and it it is limiting beliefs, right? What is so limiting beliefs, right? What is so limiting beliefs, right? What is so interesting is that when you get into interesting is that when you get into interesting is that when you get into the cold water, it's essentially a the cold water, it's essentially a the cold water, it's essentially a forced meditation, right? It's going to forced meditation, right? It's going to forced meditation, right? It's going to bring you to the present moment. You're
38:00bring you to the present moment. You're bring you to the present moment. You're you're very unlikely to be sitting in you're very unlikely to be sitting in you're very unlikely to be sitting in the cold water thinking about dinner, the cold water thinking about dinner, the cold water thinking about dinner, right? You're you're going to be right? You're you're going to be right? You're you're going to be thinking about where you are in the thinking about where you are in the thinking about where you are in the present moment. And when you start to present moment. And when you start to present moment. And when you start to recognize that all you have to do is recognize that all you have to do is recognize that all you have to do is control your respiratory system, right? control your respiratory system, right? control your respiratory system, right? Extend your exhale. Extend your exhale. Extend your exhale. Breathe. We went through this the other Breathe. We went through this the other Breathe. We went through this the other day and the first minute is going to be day and the first minute is going to be day and the first minute is going to be where you feel that challenge. And I'm where you feel that challenge. And I'm where you feel that challenge. And I'm saying it on purpose because it is a saying it on purpose because it is a saying it on purpose because it is a minute. It's one minute of your entire minute. It's one minute of your entire minute. It's one minute of your entire day where you're going to feel a day where you're going to feel a day where you're going to feel a challenge. The second minute is going to challenge. The second minute is going to challenge. The second minute is going to be, okay, I've done this. Still a little be, okay, I've done this. Still a little be, okay, I've done this. Still a little uncomfortable, not a big fan, and I uncomfortable, not a big fan, and I uncomfortable, not a big fan, and I could get out. That's where the could get out. That's where the could get out. That's where the discipline comes in, right? So, you go discipline comes in, right? So, you go discipline comes in, right? So, you go through the fight response first. I'm through the fight response first. I'm through the fight response first. I'm sorry. First, you go through the flight sorry. First, you go through the flight sorry. First, you go through the flight response. You get in the cold water and response. You get in the cold water and response. You get in the cold water and you go, I should get out. It's cold. I'm you go, I should get out. It's cold. I'm you go, I should get out. It's cold. I'm not used to this and I don't like it. not used to this and I don't like it. not used to this and I don't like it. Then, you go through the fight response. Then, you go through the fight response. Then, you go through the fight response. Okay, I have to sit here because I'm in Okay, I have to sit here because I'm in Okay, I have to sit here because I'm in charge. Not my body, not my mind, but
39:00charge. Not my body, not my mind, but charge. Not my body, not my mind, but whatever this other thing is that's in whatever this other thing is that's in whatever this other thing is that's in here. I'm in here. I'm in here. I'm in charge. Then you get into the relaxed charge. Then you get into the relaxed charge. Then you get into the relaxed response. And that third minute, which response. And that third minute, which response. And that third minute, which is it's when the magic happens. It's is it's when the magic happens. It's is it's when the magic happens. It's when the cold shock proteins really when the cold shock proteins really when the cold shock proteins really engage. It's when you start to go to engage. It's when you start to go to engage. It's when you start to go to yourself, wow, I did something today. I yourself, wow, I did something today. I yourself, wow, I did something today. I did something that was challenging and I did something that was challenging and I did something that was challenging and I was able to do it. I pushed back. I was able to do it. I pushed back. I was able to do it. I pushed back. I pushed past the limiting belief. And pushed past the limiting belief. And pushed past the limiting belief. And lucky for you in our labs, we are lucky for you in our labs, we are lucky for you in our labs, we are plugging it again. You can just get plugging it again. You can just get plugging it again. You can just get right in the sauna. Right. Right. And we right in the sauna. Right. Right. And we right in the sauna. Right. Right. And we actually will have a hot tub for you, actually will have a hot tub for you, actually will have a hot tub for you, too. So, you can get right in the hot too. So, you can get right in the hot too. So, you can get right in the hot tub and just kind of warm up. You don't tub and just kind of warm up. You don't tub and just kind of warm up. You don't have to by any stretch of the have to by any stretch of the have to by any stretch of the imagination. In fact, I would encourage imagination. In fact, I would encourage imagination. In fact, I would encourage you not to. Um, just to let the body you not to. Um, just to let the body you not to. Um, just to let the body warm up naturally is a is a fun thing to warm up naturally is a is a fun thing to warm up naturally is a is a fun thing to learn about, but those are that's how learn about, but those are that's how learn about, but those are that's how this works and it's in hundreds of this works and it's in hundreds of this works and it's in hundreds of people. I have been fortunate enough to people. I have been fortunate enough to people. I have been fortunate enough to have taught hundreds of people how to do have taught hundreds of people how to do have taught hundreds of people how to do this. M um the last part that I would this. M um the last part that I would this. M um the last part that I would like to share with everybody is we are like to share with everybody is we are like to share with everybody is we are going to be offering breath work and going to be offering breath work and going to be offering breath work and meditation workshops at our labs because
40:00meditation workshops at our labs because meditation workshops at our labs because in the same way that people say to me in the same way that people say to me in the same way that people say to me all the time I could never do that right all the time I could never do that right all the time I could never do that right there was the same a same return I get there was the same a same return I get there was the same a same return I get when people when I say we should learn when people when I say we should learn when people when I say we should learn how to meditate you should you know how to meditate you should you know how to meditate you should you know understand what meditation is I could understand what meditation is I could understand what meditation is I could never do that I could never do that so never do that I could never do that so never do that I could never do that so our labs is a place where you can go and our labs is a place where you can go and our labs is a place where you can go and you can learn how to do these things you can learn how to do these things you can learn how to do these things that benefit you that benefit you that benefit you fundamentally at the baseline for your fundamentally at the baseline for your fundamentally at the baseline for your longevity and your overall health. So longevity and your overall health. So longevity and your overall health. So that's um that's my final plug for our that's um that's my final plug for our that's um that's my final plug for our lifetime. Yeah, I know. It's great. I'm lifetime. Yeah, I know. It's great. I'm lifetime. Yeah, I know. It's great. I'm I'm so glad I I was even telling you I'm so glad I I was even telling you I'm so glad I I was even telling you earlier today I'm I'm I'm going to be earlier today I'm I'm I'm going to be earlier today I'm I'm I'm going to be very excited with with this resource very excited with with this resource very excited with with this resource because yeah, most people don't have the because yeah, most people don't have the because yeah, most people don't have the challenge and we're told that the challenge and we're told that the challenge and we're told that the challenge and the the sitting through challenge and the the sitting through challenge and the the sitting through the discomfort is is good for us and you the discomfort is is good for us and you the discomfort is is good for us and you know there's there's all these like know there's there's all these like know there's there's all these like physiologic benefits and the neurologic physiologic benefits and the neurologic physiologic benefits and the neurologic benefits, you know, speaking of like benefits, you know, speaking of like benefits, you know, speaking of like dopamine and everything, but there's dopamine and everything, but there's dopamine and everything, but there's also like psychologic benefits as well.
41:00also like psychologic benefits as well. also like psychologic benefits as well. You know, you even mentioned it. Oh, You know, you even mentioned it. Oh, You know, you even mentioned it. Oh, wow. I did the hard thing, right? This wow. I did the hard thing, right? This wow. I did the hard thing, right? This does something to you over time. And does something to you over time. And does something to you over time. And this is this is this is why certain people become, you know, why certain people become, you know, why certain people become, you know, high achievers, I think, in in in some high achievers, I think, in in in some high achievers, I think, in in in some ways that they've done hard things over ways that they've done hard things over ways that they've done hard things over and over and over. And it's not that and over and over. And it's not that and over and over. And it's not that they're just like, you know, was it they're just like, you know, was it they're just like, you know, was it massochists or anything? It's that massochists or anything? It's that massochists or anything? It's that they've recognized, wow, when I they've recognized, wow, when I they've recognized, wow, when I challenge myself and I overcome the challenge myself and I overcome the challenge myself and I overcome the challenge and I do the hard thing, I do challenge and I do the hard thing, I do challenge and I do the hard thing, I do the thing that I don't really want to, the thing that I don't really want to, the thing that I don't really want to, it does something to me and it it it does something to me and it it it does something to me and it it repairs my sense of self that has been repairs my sense of self that has been repairs my sense of self that has been fractured from years and years and years fractured from years and years and years fractured from years and years and years of, you know, negative self-t talk and of, you know, negative self-t talk and of, you know, negative self-t talk and limiting beliefs and contextual uh limiting beliefs and contextual uh limiting beliefs and contextual uh circumstances that have like you really circumstances that have like you really circumstances that have like you really eaten away at at whatever foundation of eaten away at at whatever foundation of eaten away at at whatever foundation of self that that was there. And so, you self that that was there. And so, you self that that was there. And so, you know, these little things do change you. know, these little things do change you. know, these little things do change you. And it's it's a small thing. And that's And it's it's a small thing. And that's And it's it's a small thing. And that's the beauty the the beauty of it. It the beauty the the beauty of it. It the beauty the the beauty of it. It doesn't you're not skydiving. You're
42:00doesn't you're not skydiving. You're doesn't you're not skydiving. You're not, you know, swimming with sharks. not, you know, swimming with sharks. not, you know, swimming with sharks. You're doing you're eliciting the same You're doing you're eliciting the same You're doing you're eliciting the same benefits and, you know, psychological, benefits and, you know, psychological, benefits and, you know, psychological, physiologic, neurologic through physiologic, neurologic through physiologic, neurologic through something quite simple. You're sitting something quite simple. You're sitting something quite simple. You're sitting like what a luxury. What a luxury. See? like what a luxury. What a luxury. See? like what a luxury. What a luxury. See? Well, it I feel like everybody's going Well, it I feel like everybody's going Well, it I feel like everybody's going to be lucky to have RLabs in their to be lucky to have RLabs in their to be lucky to have RLabs in their neighborhood and as we build this neighborhood and as we build this neighborhood and as we build this community and especially if you're community and especially if you're community and especially if you're listening to this in other parts of the listening to this in other parts of the listening to this in other parts of the state of Massachusetts and you're state of Massachusetts and you're state of Massachusetts and you're interested in having an R labs at one of interested in having an R labs at one of interested in having an R labs at one of your places um our goal is to build this your places um our goal is to build this your places um our goal is to build this community to 10 different R labs um in community to 10 different R labs um in community to 10 different R labs um in order to really spread this this out for order to really spread this this out for order to really spread this this out for people. So, amazing. people. So, amazing. people. So, amazing. Um well, thank you guys. Thank you for Um well, thank you guys. Thank you for Um well, thank you guys. Thank you for listening. Um, if you have any listening. Um, if you have any listening. Um, if you have any questions, uh, my or our Instagram questions, uh, my or our Instagram questions, uh, my or our Instagram handle is down there. Um, you I will handle is down there. Um, you I will handle is down there. Um, you I will respond of course to at any point in respond of course to at any point in respond of course to at any point in time. And, um, please make sure if you
43:00time. And, um, please make sure if you time. And, um, please make sure if you like the stuff that we're talking about, like the stuff that we're talking about, like the stuff that we're talking about, like, share, tell your friends, um, and like, share, tell your friends, um, and like, share, tell your friends, um, and come stop by 155 Millennium Circle, come stop by 155 Millennium Circle, come stop by 155 Millennium Circle, Lakeville, Massachusetts. Lakeville, Massachusetts. Lakeville, Massachusetts. Awesome. Thank you.