Harnessing the Power of Temperature: The Benefits of Hot and Cold Exposure - Full Transcript

00:00if i stay in the sauna for 30 minutes if i stay in the sauna for 30 minutes first 15 is pretty chill first 15 is pretty chill first 15 is pretty chill right the last right the last right the last you know that next 10 is pretty hard you know that next 10 is pretty hard you know that next 10 is pretty hard that last five i'm like standing up i'm that last five i'm like standing up i'm that last five i'm like standing up i'm sitting down i'm turning around i'm sitting down i'm turning around i'm sitting down i'm turning around i'm turning on the little fan i'm turning turning on the little fan i'm turning turning on the little fan i'm turning off the little fan i'm turning on the off the little fan i'm turning on the off the little fan i'm turning on the light i'm turning off the light my hands light i'm turning off the light my hands light i'm turning off the light my hands are in my head right i got my book i've are in my head right i got my book i've are in my head right i got my book i've closed the book like wipe my face close closed the book like wipe my face close closed the book like wipe my face close my face stand up like it sucks it's a my face stand up like it sucks it's a my face stand up like it sucks it's a mental battle to stay in what's up guys mental battle to stay in what's up guys mental battle to stay in what's up guys welcome to another episode of the aux welcome to another episode of the aux welcome to another episode of the aux and if you're listening to this or and if you're listening to this or and if you're listening to this or watching this then you are on the public watching this then you are on the public watching this then you are on the public feed this means you aren't getting two feed this means you aren't getting two feed this means you aren't getting two bonus episodes per month of the ox on bonus episodes per month of the ox on bonus episodes per month of the ox on topics like bruce lee the covet lab topics like bruce lee the covet lab topics like bruce lee the covet lab league theory bitcoin and more you also league theory bitcoin and more you also league theory bitcoin and more you also aren't getting the full video versions aren't getting the full video versions aren't getting the full video versions of my other show the axoro podcast where of my other show the axoro podcast where of my other show the axoro podcast where i sit down with athletes creatives i sit down with athletes creatives i sit down with athletes creatives scientists and others to discuss the scientists and others to discuss the scientists and others to discuss the cool work that they do in exchange for cool work that they do in exchange for cool work that they do in exchange for your hard-earned money or inherited your hard-earned money or inherited your hard-earned money or inherited money we take both no discrimination money we take both no discrimination money we take both no discrimination here you'll get two bonus episodes of here you'll get two bonus episodes of here you'll get two bonus episodes of the ox per month which ends up being

01:00the ox per month which ends up being the ox per month which ends up being three plus hours of premium content the three plus hours of premium content the three plus hours of premium content the full video of every episode of the full video of every episode of the full video of every episode of the auxiliary podcast so you don't have to auxiliary podcast so you don't have to auxiliary podcast so you don't have to watch a thumbnail on youtube subscriber watch a thumbnail on youtube subscriber watch a thumbnail on youtube subscriber only solo episodes raw notes and only solo episodes raw notes and only solo episodes raw notes and research bonus writings access to all research bonus writings access to all research bonus writings access to all premium archived episodes and more premium archived episodes and more premium archived episodes and more become a premium member today by going become a premium member today by going become a premium member today by going to augzoro.supercast.tech to augzoro.supercast.tech to augzoro.supercast.tech so you don't have to hear any more of so you don't have to hear any more of so you don't have to hear any more of these annoying ass pitches now or in the these annoying ass pitches now or in the these annoying ass pitches now or in the middle of an episode and trust me they middle of an episode and trust me they middle of an episode and trust me they only get more annoying pitches are for only get more annoying pitches are for only get more annoying pitches are for [ __ ] go to [ __ ] go to [ __ ] go to auxorro.supercast.techtoday to become a auxorro.supercast.techtoday to become a auxorro.supercast.techtoday to become a premium subscriber and support quality premium subscriber and support quality premium subscriber and support quality content from independent creators the content from independent creators the content from independent creators the link can also be found in the episode link can also be found in the episode link can also be found in the episode notes i love you guys and enjoy the show all right welcome to the ox i am here all right welcome to the ox i am here with my friend and holistic health coach with my friend and holistic health coach with my friend and holistic health coach and story worker and story worker and story worker dave robinson what the [ __ ] is up dave dave robinson what the [ __ ] is up dave dave robinson what the [ __ ] is up dave what the [ __ ] is up excited to be here

02:00what the [ __ ] is up excited to be here what the [ __ ] is up excited to be here we got a fun topic today fun topic today we got a fun topic today fun topic today we got a fun topic today fun topic today we do we do we do we have hot and cold exposures so we we have hot and cold exposures so we we have hot and cold exposures so we have a double whammy today have a double whammy today have a double whammy today and i thought a good way to start out and i thought a good way to start out and i thought a good way to start out would be head in a similar fashion as would be head in a similar fashion as would be head in a similar fashion as last time so if you're last time so if you're last time so if you're listening to or watching this right now listening to or watching this right now listening to or watching this right now the ufo episode with dave is already out the ufo episode with dave is already out the ufo episode with dave is already out that that was the the first one as part that that was the the first one as part that that was the the first one as part of the series that we're doing and we of the series that we're doing and we of the series that we're doing and we kind of got into the background of kind of got into the background of kind of got into the background of what we knew about ufos coming into it what we knew about ufos coming into it what we knew about ufos coming into it before we even got into the the before we even got into the the before we even got into the the technical aspects so for you dave before technical aspects so for you dave before technical aspects so for you dave before i get into it myself i'll ask you i get into it myself i'll ask you i get into it myself i'll ask you what drew you to hot and cold exposure what drew you to hot and cold exposure what drew you to hot and cold exposure and and and a desire in general to a desire in general to a desire in general to induce stress in the form of temperature induce stress in the form of temperature induce stress in the form of temperature to make that a part of your life for to make that a part of your life for to make that a part of your life for long-term benefits long-term benefits long-term benefits great question right out the gate per great question right out the gate per great question right out the gate per usual usual usual i read a book in 2015 or 2016 by scott i read a book in 2015 or 2016 by scott i read a book in 2015 or 2016 by scott carney i believe uh what doesn't kill us carney i believe uh what doesn't kill us carney i believe uh what doesn't kill us or what does not kill us something along

03:00or what does not kill us something along or what does not kill us something along those lines and those lines and those lines and it was a deep dive into it was a deep dive into it was a deep dive into really really really this topic uh you know it's it's this topic uh you know it's it's this topic uh you know it's it's the things that we as humans the things that we as humans the things that we as humans adapt to adapt to adapt to over time and and how stressors these over time and and how stressors these over time and and how stressors these little stressors many stressors helped little stressors many stressors helped little stressors many stressors helped to create a more to create a more to create a more strong vital harder to kill strong vital harder to kill strong vital harder to kill right human being and ultimately i was right human being and ultimately i was right human being and ultimately i was interested in interested in interested in the sauna i kind of got into the sauna the sauna i kind of got into the sauna the sauna i kind of got into the sauna by chance you know the gym i joined in by chance you know the gym i joined in by chance you know the gym i joined in 2015 with a couple buddies i was working 2015 with a couple buddies i was working 2015 with a couple buddies i was working out with at the time how to sauna it was out with at the time how to sauna it was out with at the time how to sauna it was part of our morning routine you know you part of our morning routine you know you part of our morning routine you know you get the lift in pop in the sauna for 10 get the lift in pop in the sauna for 10 get the lift in pop in the sauna for 10 15 minutes get a sweat get a shower 15 minutes get a sweat get a shower 15 minutes get a sweat get a shower change go to work right and that was a change go to work right and that was a change go to work right and that was a nice little routine a couple days a week nice little routine a couple days a week nice little routine a couple days a week but it started to feel good and in the but it started to feel good and in the but it started to feel good and in the beginning it was super hot you know and beginning it was super hot you know and beginning it was super hot you know and then it got to a point where you could then it got to a point where you could then it got to a point where you could sit in there for like 30 minutes and sit in there for like 30 minutes and sit in there for like 30 minutes and there's always an old dude there's always an old dude there's always an old dude or old woman in the sauna who

04:00or old woman in the sauna who or old woman in the sauna who is is is just immune to heat and they're in there just immune to heat and they're in there just immune to heat and they're in there in some tiny towel and they've been in in some tiny towel and they've been in in some tiny towel and they've been in there for an hour and you're in there there for an hour and you're in there there for an hour and you're in there for 30 minutes and they're still in for 30 minutes and they're still in for 30 minutes and they're still in there and it doesn't even look like there and it doesn't even look like there and it doesn't even look like they're sweating or they're just they're sweating or they're just they're sweating or they're just drenched in sweat and just taken it drenched in sweat and just taken it drenched in sweat and just taken it right and and right and and right and and it's it's that it's it's that it's it's that you know it's the adaption that got me you know it's the adaption that got me you know it's the adaption that got me curious you know it's like man how can curious you know it's like man how can curious you know it's like man how can we adapt to this how can people we adapt to this how can people we adapt to this how can people withstand cold how can people withstand withstand cold how can people withstand withstand cold how can people withstand these long distances that they run or these long distances that they run or these long distances that they run or exercise or how can people withstand exercise or how can people withstand exercise or how can people withstand this this amazing you know or crazy heat this this amazing you know or crazy heat this this amazing you know or crazy heat right and ultimately those things drew right and ultimately those things drew right and ultimately those things drew me to me to me to starting to experiment with hot and cold starting to experiment with hot and cold starting to experiment with hot and cold and you know here we are with a sauna and you know here we are with a sauna and you know here we are with a sauna and a hot tub and a cold freezer and a hot tub and a cold freezer and a hot tub and a cold freezer all in the spot because yeah it's great all in the spot because yeah it's great all in the spot because yeah it's great it is it's not a sauna if there's not it is it's not a sauna if there's not it is it's not a sauna if there's not balls and breaths of wisdom just full of balls and breaths of wisdom just full of balls and breaths of wisdom just full of wrinkles out about wrinkles out about wrinkles out about just just showcased to the world that just just showcased to the world that just just showcased to the world that that is a mainstay in that is a mainstay in that is a mainstay in any sauna and i'm learning how any sauna and i'm learning how

05:00any sauna and i'm learning how you mentioned uh being with other people you mentioned uh being with other people you mentioned uh being with other people in the sauna kind of starting out in uh in the sauna kind of starting out in uh in the sauna kind of starting out in uh what sounds like a social environment what sounds like a social environment what sounds like a social environment where you were seeking to where you were seeking to where you were seeking to kind of heat up with friends and other kind of heat up with friends and other kind of heat up with friends and other strangers going in now the sauna that strangers going in now the sauna that strangers going in now the sauna that just happened to be there i'm learning just happened to be there i'm learning just happened to be there i'm learning how much of a social environment it can how much of a social environment it can how much of a social environment it can be especially since i'm in the be especially since i'm in the be especially since i'm in the netherlands right now now i'm recording netherlands right now now i'm recording netherlands right now now i'm recording this in maastricht and i this in maastricht and i this in maastricht and i just just just got finished with a got finished with a got finished with a an experience at this place called an experience at this place called an experience at this place called thermae 2000 it's like a sauna oasis and thermae 2000 it's like a sauna oasis and thermae 2000 it's like a sauna oasis and i'll get into more i'll get into more i'll get into more details about that later but it's it details about that later but it's it details about that later but it's it started out in a similar way for me started out in a similar way for me started out in a similar way for me where i was down at school where i was down at school where i was down at school at university of richmond at university of richmond at university of richmond had been in a sauna maybe had been in a sauna maybe had been in a sauna maybe once or twice as a teenager just going once or twice as a teenager just going once or twice as a teenager just going on vacations with family went in stayed on vacations with family went in stayed on vacations with family went in stayed in for five minutes in for five minutes in for five minutes went back out didn't think anything went back out didn't think anything went back out didn't think anything about it and so i was in the weinstein about it and so i was in the weinstein about it and so i was in the weinstein center the health and fitness center at center the health and fitness center at center the health and fitness center at university of richmond which you know university of richmond which you know university of richmond which you know very well also and i

06:00very well also and i very well also and i was experiencing the normal stresses of was experiencing the normal stresses of was experiencing the normal stresses of being a student athlete that you know being a student athlete that you know being a student athlete that you know hundreds of other people at the school hundreds of other people at the school hundreds of other people at the school were also dealing with and were also dealing with and were also dealing with and i started going into the sauna at night i started going into the sauna at night i started going into the sauna at night so i started so i started so i started studying and studying and studying and being in the actual fitness center so being in the actual fitness center so being in the actual fitness center so there was there were a bunch of these there was there were a bunch of these there was there were a bunch of these study rooms attached to the fitness study rooms attached to the fitness study rooms attached to the fitness center center center and i would find myself taking breaks and i would find myself taking breaks and i would find myself taking breaks going to the sauna going to the sauna going to the sauna cold shower in the locker room adjacent cold shower in the locker room adjacent cold shower in the locker room adjacent to it drying off to it drying off to it drying off going back out and going back out and going back out and doing that every few hours especially doing that every few hours especially doing that every few hours especially around finals week it was just an around finals week it was just an around finals week it was just an absolute grind where you knew your absolute grind where you knew your absolute grind where you knew your entire day was like 12 to 16 hours of entire day was like 12 to 16 hours of entire day was like 12 to 16 hours of just doing these these mental just doing these these mental just doing these these mental this uh this uh this uh kind of mental sprints of trying to kind of mental sprints of trying to kind of mental sprints of trying to learn [ __ ] at the last second that learn [ __ ] at the last second that learn [ __ ] at the last second that you're supposed to be doing in a you're supposed to be doing in a you're supposed to be doing in a marathon fashion throughout the semester marathon fashion throughout the semester marathon fashion throughout the semester i chose the i chose the sprint in the i chose the i chose the sprint in the i chose the i chose the sprint in the the last video most of us do yeah the last video most of us do yeah the last video most of us do yeah yeah yeah yeah i started using the sauna i started using the sauna

07:00i started using the sauna without knowing the specific benefits i without knowing the specific benefits i without knowing the specific benefits i i knew it was good for me i knew it i i knew it was good for me i knew it i i knew it was good for me i knew it i knew it felt good for me i had knew it felt good for me i had knew it felt good for me i had read some of the headlines of the read some of the headlines of the read some of the headlines of the literature i did not know any of the literature i did not know any of the literature i did not know any of the actual details and actual details and actual details and my body my body my body and mind and mind and mind realized these breaks in some way where realized these breaks in some way where realized these breaks in some way where i would go in the sauna and feel good i would go in the sauna and feel good i would go in the sauna and feel good and it would allow me to study more it and it would allow me to study more it and it would allow me to study more it would allow me to sleep better with my would allow me to sleep better with my would allow me to sleep better with my eyes having just stared at a screen for eyes having just stared at a screen for eyes having just stared at a screen for 12 hours and that was my first 12 hours and that was my first 12 hours and that was my first introduction kind of the introduction kind of the introduction kind of the the sophomore year around that area the sophomore year around that area the sophomore year around that area maybe maybe a little towards the end of maybe maybe a little towards the end of maybe maybe a little towards the end of freshman year but sophomore year really freshman year but sophomore year really freshman year but sophomore year really making the sauna a regular part of my making the sauna a regular part of my making the sauna a regular part of my studying routine it wasn't even so much studying routine it wasn't even so much studying routine it wasn't even so much for baseball at that point because i for baseball at that point because i for baseball at that point because i played baseball in richmond as well but played baseball in richmond as well but played baseball in richmond as well but it was more just to kind of like get my it was more just to kind of like get my it was more just to kind of like get my mind to be able to to refocus with the mind to be able to to refocus with the mind to be able to to refocus with the the sauna to kind of relax the cold the sauna to kind of relax the cold the sauna to kind of relax the cold shower to sharpen it up shower to sharpen it up shower to sharpen it up and get back into the room go for and get back into the room go for and get back into the room go for another three four hours and go eat and another three four hours and go eat and another three four hours and go eat and do the sauna again so so my introduction

08:00do the sauna again so so my introduction do the sauna again so so my introduction was also kind of in the social fashion educational fashion because i would go educational fashion because i would go in with a bunch of other guys probably in with a bunch of other guys probably in with a bunch of other guys probably three or four other guys in the three or four other guys in the three or four other guys in the study hall we'd go down to the sauna study hall we'd go down to the sauna study hall we'd go down to the sauna take a break take a break take a break go back to work go back to work go back to work and and years later i find myself looking into years later i find myself looking into years later i find myself looking into the the details of the the details of the the details of why it's actually beneficial to you and why it's actually beneficial to you and why it's actually beneficial to you and knowing the reasons behind it which knowing the reasons behind it which knowing the reasons behind it which we're gonna get into today in in great we're gonna get into today in in great we're gonna get into today in in great detail detail detail hell yeah and you know that contrast hell yeah and you know that contrast hell yeah and you know that contrast between the hot cold and you know how between the hot cold and you know how between the hot cold and you know how you felt uh i imagine you felt more you felt uh i imagine you felt more you felt uh i imagine you felt more awake imagine you felt more like awake imagine you felt more like awake imagine you felt more like energized energized energized vitalized alive right that's something vitalized alive right that's something vitalized alive right that's something that is that is that is accessible right pretty much at any time accessible right pretty much at any time accessible right pretty much at any time to us you know i mean you can go into a to us you know i mean you can go into a to us you know i mean you can go into a take a shower take a normal shower take a shower take a normal shower take a shower take a normal shower flip it to cold you know if you're in flip it to cold you know if you're in flip it to cold you know if you're in houston during the summer it's not going houston during the summer it's not going houston during the summer it's not going to work nearly as well as if you're in to work nearly as well as if you're in to work nearly as well as if you're in new york in the winter right you know new york in the winter right you know new york in the winter right you know like where you are matters but largely

09:00like where you are matters but largely like where you are matters but largely you're going to be able to get a you're going to be able to get a you're going to be able to get a contrast and that's a quick easy intro contrast and that's a quick easy intro contrast and that's a quick easy intro into this type of stuff for people you into this type of stuff for people you into this type of stuff for people you know i imagine we'll get into some tips know i imagine we'll get into some tips know i imagine we'll get into some tips and tricks at some point as well but and tricks at some point as well but and tricks at some point as well but that contrast and that feeling of that contrast and that feeling of that contrast and that feeling of vitality and clearness and like vitality and clearness and like vitality and clearness and like aliveness aliveness aliveness i felt that in iceland i don't know did i felt that in iceland i don't know did i felt that in iceland i don't know did you do any hot cold experiences in you do any hot cold experiences in you do any hot cold experiences in iceland iceland iceland i went into the natural hot springs in i went into the natural hot springs in i went into the natural hot springs in iceland iceland nice nice i was there about two years nice nice i was there about two years nice nice i was there about two years ago ago ago awesome i was there awesome i was there awesome i was there four or five years ago i did the same four or five years ago i did the same four or five years ago i did the same thing uh there was a spot with a name thing uh there was a spot with a name thing uh there was a spot with a name that's like it's on the southern coast that's like it's on the southern coast that's like it's on the southern coast of iceland and it's probably 26 letters of iceland and it's probably 26 letters of iceland and it's probably 26 letters long right it's this name and long right it's this name and long right it's this name and yeah with a bunch of dots over used and yeah with a bunch of dots over used and yeah with a bunch of dots over used and yeah exactly exactly yeah exactly exactly yeah exactly exactly log or something like that right sorry log or something like that right sorry log or something like that right sorry to everyone sounds right icelandic yeah to everyone sounds right icelandic yeah to everyone sounds right icelandic yeah exactly but they had this this one of exactly but they had this this one of exactly but they had this this one of the oldest natural hot spring baths the oldest natural hot spring baths the oldest natural hot spring baths right so they've got a geothermal kind right so they've got a geothermal kind right so they've got a geothermal kind of tub that they've made a little pool of tub that they've made a little pool of tub that they've made a little pool there and then there's a stream that

10:00there and then there's a stream that there and then there's a stream that runs right in front of it you can see runs right in front of it you can see runs right in front of it you can see that the water from the stream is coming that the water from the stream is coming that the water from the stream is coming off of like ice cap melts like in this off of like ice cap melts like in this off of like ice cap melts like in this little valley it's this little like like little valley it's this little like like little valley it's this little like like valley that you kind of like walk up valley that you kind of like walk up valley that you kind of like walk up into about a mile and then you know into about a mile and then you know into about a mile and then you know you're you're you're you know maybe a quarter of the way up you know maybe a quarter of the way up you know maybe a quarter of the way up and then that's where this pool is and i and then that's where this pool is and i and then that's where this pool is and i did the hot cold back and forth and the did the hot cold back and forth and the did the hot cold back and forth and the water water water couldn't have been more than 33 34 couldn't have been more than 33 34 couldn't have been more than 33 34 degrees i mean like the sides of of the degrees i mean like the sides of of the degrees i mean like the sides of of the stream on both sides are ice there's ice stream on both sides are ice there's ice stream on both sides are ice there's ice on the rocks the water's flowing in the on the rocks the water's flowing in the on the rocks the water's flowing in the middle i found a little pool section it middle i found a little pool section it middle i found a little pool section it wasn't like that fast or that deep so i wasn't like that fast or that deep so i wasn't like that fast or that deep so i was able to get in and i dunk my head was able to get in and i dunk my head was able to get in and i dunk my head and going under that man is like it's and going under that man is like it's and going under that man is like it's the difference between getting in like the difference between getting in like the difference between getting in like to your waist you know first of all to your waist you know first of all to your waist you know first of all getting your feet in and then getting getting your feet in and then getting getting your feet in and then getting your balls in right you know like when your balls in right you know like when your balls in right you know like when you get your private bits in you know you get your private bits in you know you get your private bits in you know regardless what those private bits may regardless what those private bits may regardless what those private bits may be right like that that's some serious be right like that that's some serious be right like that that's some serious that's some serious you know like like that's some serious you know like like that's some serious you know like like that's the threshold right but then it's that's the threshold right but then it's that's the threshold right but then it's the head right the head becomes more the head right the head becomes more the head right the head becomes more like primal because now that becomes

11:00like primal because now that becomes like primal because now that becomes into like a evolutionarily there's an oh into like a evolutionarily there's an oh into like a evolutionarily there's an oh [ __ ] button that gets hit if your head [ __ ] button that gets hit if your head [ __ ] button that gets hit if your head dunks under icy water dunks under icy water dunks under icy water right you get your forehead on it like right you get your forehead on it like right you get your forehead on it like it hurts but then being able to go back it hurts but then being able to go back it hurts but then being able to go back there into the hot there into the hot there into the hot right and then right and then right and then doing that a couple times bro when i doing that a couple times bro when i doing that a couple times bro when i walked out like that hike down my eyes walked out like that hike down my eyes walked out like that hike down my eyes were like this like wide open i was were like this like wide open i was were like this like wide open i was hearing all kinds of sounds i was hearing all kinds of sounds i was hearing all kinds of sounds i was alive alive alive like like like 2 80 there was something going on that 2 80 there was something going on that 2 80 there was something going on that made me i was firing right and that was made me i was firing right and that was made me i was firing right and that was a real visceral oh [ __ ] moment of like a real visceral oh [ __ ] moment of like a real visceral oh [ __ ] moment of like this is powerful like i felt the power this is powerful like i felt the power this is powerful like i felt the power of hot and cold in that moment and you of hot and cold in that moment and you of hot and cold in that moment and you did just above freezing right you said did just above freezing right you said did just above freezing right you said it was 33 34 somewhere somewhere around it was 33 34 somewhere somewhere around it was 33 34 somewhere somewhere around there yeah which which is [ __ ] there yeah which which is [ __ ] there yeah which which is [ __ ] which is [ __ ] wild i yeah i i don't which is [ __ ] wild i yeah i i don't which is [ __ ] wild i yeah i i don't know if i've ever been in an ice bath know if i've ever been in an ice bath know if i've ever been in an ice bath that was

12:00that was that was right at the line of right at the line of right at the line of freezing and and freezing and and freezing and and from my own experiences of being in ice from my own experiences of being in ice from my own experiences of being in ice baths or even even just cold showers to baths or even even just cold showers to baths or even even just cold showers to a less extreme a less extreme a less extreme knowing how sharply that hits you and to knowing how sharply that hits you and to knowing how sharply that hits you and to be in a just above freezing ice bath in be in a just above freezing ice bath in be in a just above freezing ice bath in the middle of nature like you said it the middle of nature like you said it the middle of nature like you said it hits that kind of oh [ __ ] hits that kind of oh [ __ ] hits that kind of oh [ __ ] reflex but then you're also in iceland reflex but then you're also in iceland reflex but then you're also in iceland and you're surrounded by grass and if and you're surrounded by grass and if and you're surrounded by grass and if it's anything like the spot i was that it's anything like the spot i was that it's anything like the spot i was that there's a bunch of goats and [ __ ] there's a bunch of goats and [ __ ] there's a bunch of goats and [ __ ] walking around and walking around and walking around and it's incredibly green and you get out it's incredibly green and you get out it's incredibly green and you get out and you and you and you like you said you you feel uh like you said you you feel uh like you said you you feel uh sounds at stand out to me too you sounds at stand out to me too you sounds at stand out to me too you mentioned hearing mentioned hearing mentioned hearing sounds even though i've never done sounds even though i've never done sounds even though i've never done anything that cold i i have had the anything that cold i i have had the anything that cold i i have had the experience of it's not a ringing but it experience of it's not a ringing but it experience of it's not a ringing but it feels like my feels like my feels like my my sense of sound and my sense of my sense of sound and my sense of my sense of sound and my sense of hearing is being heightened in in hearing is being heightened in in hearing is being heightened in in some way where i'm just picking up more some way where i'm just picking up more some way where i'm just picking up more things that i normally wouldn't pick up

13:00things that i normally wouldn't pick up things that i normally wouldn't pick up or or i'm noticing things that i or or i'm noticing things that i or or i'm noticing things that i normally wouldn't notice and that normally wouldn't notice and that normally wouldn't notice and that extends to other senses beyond sound but extends to other senses beyond sound but extends to other senses beyond sound but i i i i really felt that when you when you i really felt that when you when you i really felt that when you when you mention sound because that's also an mention sound because that's also an mention sound because that's also an experience that i've had as well experience that i've had as well experience that i've had as well i think for me what it's doing is it's i think for me what it's doing is it's i think for me what it's doing is it's clearing out the mind chatter and you clearing out the mind chatter and you clearing out the mind chatter and you know the static right it's cl it's know the static right it's cl it's know the static right it's cl it's making us making me very present making us making me very present making us making me very present right like super present i mean talk right like super present i mean talk right like super present i mean talk about like be here now right like like about like be here now right like like about like be here now right like like here here here and tuned in to body and tuned into and tuned in to body and tuned into and tuned in to body and tuned into senses right because think about you senses right because think about you senses right because think about you know from an evolutionary standpoint know from an evolutionary standpoint know from an evolutionary standpoint like i fall in the creek right i need to like i fall in the creek right i need to like i fall in the creek right i need to like like all everything has to be working like i all everything has to be working like i all everything has to be working like i need everything turned on in order to need everything turned on in order to need everything turned on in order to get out of that situation alive you know get out of that situation alive you know get out of that situation alive you know and i could see a survival scenario or and i could see a survival scenario or and i could see a survival scenario or something where like you got to have something where like you got to have something where like you got to have your hearing on point you got to have your hearing on point you got to have your hearing on point you got to have your you know be able to smell like okay your you know be able to smell like okay your you know be able to smell like okay the campfire's this way i got to go this the campfire's this way i got to go this the campfire's this way i got to go this way right and like you know like just way right and like you know like just way right and like you know like just you got to have it tuned in i guess i i you got to have it tuned in i guess i i you got to have it tuned in i guess i i don't know but there's there's a reason

14:00don't know but there's there's a reason don't know but there's there's a reason for that yeah that's for that yeah that's for that yeah that's that's probably what attracted me to that's probably what attracted me to that's probably what attracted me to the saunas back in school the saunas back in school the saunas back in school similar to you know putting yourself in similar to you know putting yourself in similar to you know putting yourself in a state a ready alert state when you're a state a ready alert state when you're a state a ready alert state when you're cold i was chasing that desirable state cold i was chasing that desirable state cold i was chasing that desirable state of of of feeling at ease and relaxed amidst one feeling at ease and relaxed amidst one feeling at ease and relaxed amidst one of the most stressful weeks of the year of the most stressful weeks of the year of the most stressful weeks of the year which is which is finals week and which is which is finals week and which is which is finals week and i i knew that after the sauna i was in a i i knew that after the sauna i was in a i i knew that after the sauna i was in a state that would allow me to sleep or state that would allow me to sleep or state that would allow me to sleep or allow me to go back and do some work if allow me to go back and do some work if allow me to go back and do some work if i wanted to and so i even though i i wanted to and so i even though i i wanted to and so i even though i didn't know the reasons behind that didn't know the reasons behind that didn't know the reasons behind that state i state i state i felt it and i felt the way felt it and i felt the way felt it and i felt the way my body and mind were connected and the my body and mind were connected and the my body and mind were connected and the energy just the overall energy of my energy just the overall energy of my energy just the overall energy of my body would change into either more body would change into either more body would change into either more relaxed with with heat and sauna or a relaxed with with heat and sauna or a relaxed with with heat and sauna or a more sharper alert state more sharper alert state more sharper alert state with cold and so the desired state is with cold and so the desired state is with cold and so the desired state is what i imagine attracted me to

15:00what i imagine attracted me to what i imagine attracted me to to saunas and eventually the ice baths to saunas and eventually the ice baths to saunas and eventually the ice baths as well 100 as well 100 as well 100 so i think i think a good a good way to so i think i think a good a good way to so i think i think a good a good way to split this up split this up split this up would be to go into heat first would be to go into heat first would be to go into heat first and then we can do and then we can do and then we can do cold cold cold and and before that before that before that we can give an introduction to we can give an introduction to we can give an introduction to hormesis and the reason hormesis and the reason hormesis and the reason why kind of the foundation why heat and why kind of the foundation why heat and why kind of the foundation why heat and cold cold do the things that they do do the things that they do do the things that they do to our body and and the underlying to our body and and the underlying to our body and and the underlying mechanism of that is hormesis and so mechanism of that is hormesis and so mechanism of that is hormesis and so this is the definition of hormesis from this is the definition of hormesis from this is the definition of hormesis from science direct and says hormesis is science direct and says hormesis is science direct and says hormesis is defined as a phenomenon defined as a phenomenon defined as a phenomenon in which a harmful substance gives in which a harmful substance gives in which a harmful substance gives stimulating and beneficial effects to stimulating and beneficial effects to stimulating and beneficial effects to living organisms when the quantity living organisms when the quantity living organisms when the quantity of the harmful substance is small of the harmful substance is small of the harmful substance is small so in the context of heat exposure and so in the context of heat exposure and so in the context of heat exposure and cold exposure heat and cold would be cold exposure heat and cold would be cold exposure heat and cold would be things that would eventually kill you or

16:00things that would eventually kill you or things that would eventually kill you or be be be bad it would not be in a desired state bad it would not be in a desired state bad it would not be in a desired state if it continued for if it continued for if it continued for a very long period of time much longer a very long period of time much longer a very long period of time much longer than than than you know the four or five minute ice you know the four or five minute ice you know the four or five minute ice baths 10 minute ice pass or the 20 30 baths 10 minute ice pass or the 20 30 baths 10 minute ice pass or the 20 30 hour long sauna sessions like if that hour long sauna sessions like if that hour long sauna sessions like if that continued it would be something that is continued it would be something that is continued it would be something that is quote unquote a harmful substance but quote unquote a harmful substance but quote unquote a harmful substance but when you apply it in doses when you apply it in doses when you apply it in doses you can harness the frequency of those you can harness the frequency of those you can harness the frequency of those doses and the duration of the individual doses and the duration of the individual doses and the duration of the individual doses to have these doses to have these doses to have these short-term effects short-term effects short-term effects that are beneficial but also over the that are beneficial but also over the that are beneficial but also over the long term doing things like decreasing long term doing things like decreasing long term doing things like decreasing cardiac the risk of cardiovascular cardiac the risk of cardiovascular cardiac the risk of cardiovascular disease or repairing dna things like disease or repairing dna things like disease or repairing dna things like that that we'll get into that that we'll get into that that we'll get into yeah and and hormesis is the same yeah and and hormesis is the same yeah and and hormesis is the same concept when it comes to concept when it comes to concept when it comes to you know anything that one adapts to you know anything that one adapts to you know anything that one adapts to right stresses in general right right stresses in general right right stresses in general right first day on a job you work at the first first day on a job you work at the first first day on a job you work at the first double you work at the at the restaurant double you work at the at the restaurant double you work at the at the restaurant right back in high school or whatever right back in high school or whatever right back in high school or whatever right like that sucked

17:00right like that sucked right like that sucked for sure and doubles typically don't for sure and doubles typically don't for sure and doubles typically don't ever really feel great but you get used ever really feel great but you get used ever really feel great but you get used to them if you're banging them just like to them if you're banging them just like to them if you're banging them just like finals week like by senior year you know finals week like by senior year you know finals week like by senior year you know what to expect during finals week what to expect during finals week what to expect during finals week freshman year that hits you like a freshman year that hits you like a freshman year that hits you like a you know ton of bricks in a train you you know ton of bricks in a train you you know ton of bricks in a train you know and so know and so know and so it's it's stresses over time the body it's it's stresses over time the body it's it's stresses over time the body adapts to and ultimately adapts to and ultimately adapts to and ultimately the key here is is the key here is is the key here is is it's it's duration it's intensity it's it's it's duration it's intensity it's it's it's duration it's intensity it's volume all those things matter just like volume all those things matter just like volume all those things matter just like in an exercise program but if i sit in in an exercise program but if i sit in in an exercise program but if i sit in that ice bath like that the tub i have that ice bath like that the tub i have that ice bath like that the tub i have outside is is at about 38 39 degrees outside is is at about 38 39 degrees outside is is at about 38 39 degrees right and right and right and i i can only get it about like sternum i i can only get it about like sternum i i can only get it about like sternum high and if i if i seven cubic feet high and if i if i seven cubic feet high and if i if i seven cubic feet right so it's not it's not huge right right so it's not it's not huge right right so it's not it's not huge right but i could sit down but i could sit down but i could sit down sternum high if i turn sideways i can sternum high if i turn sideways i can sternum high if i turn sideways i can kind of get down into my neck a little kind of get down into my neck a little kind of get down into my neck a little bit and then and that's it like ideally bit and then and that's it like ideally bit and then and that's it like ideally it's a little bigger right it's a little bigger right it's a little bigger right i typically i'm in there for five i typically i'm in there for five i typically i'm in there for five minutes if i had a zero on the end of minutes if i had a zero on the end of minutes if i had a zero on the end of that i'm dead that i'm dead that i'm dead yeah right yeah right yeah right like for real you know like like i'm

18:00like for real you know like like i'm like for real you know like like i'm most likely dead right now obviously i most likely dead right now obviously i most likely dead right now obviously i can like get out you know but if i fall can like get out you know but if i fall can like get out you know but if i fall in the ocean in a 38 degrees and i'm in in the ocean in a 38 degrees and i'm in in the ocean in a 38 degrees and i'm in there for 50 minutes like i'm i'm most there for 50 minutes like i'm i'm most there for 50 minutes like i'm i'm most likely not gonna be alive anymore and likely not gonna be alive anymore and likely not gonna be alive anymore and and same with the sauna if it's a and same with the sauna if it's a and same with the sauna if it's a hundred and and hundred and and hundred and and you know 50 degrees you know 50 degrees you know 50 degrees your body can only take that for so long your body can only take that for so long your body can only take that for so long the human body is only designed to be the human body is only designed to be the human body is only designed to be able to with withstand that for so long able to with withstand that for so long able to with withstand that for so long and yet in those and yet in those and yet in those micro micro micro scenarios and those those those time scenarios and those those those time scenarios and those those those time frames you know those smaller time frames you know those smaller time frames you know those smaller time frames and those shorter doses right frames and those shorter doses right frames and those shorter doses right the body is going to adapt to the that the body is going to adapt to the that the body is going to adapt to the that stress to be more adept at handling that stress to be more adept at handling that stress to be more adept at handling that stress in the future you know it thinks stress in the future you know it thinks stress in the future you know it thinks oh well okay well now we live in the oh well okay well now we live in the oh well okay well now we live in the desert better get used to this heat or desert better get used to this heat or desert better get used to this heat or oh well i mean it's pretty dangerous out oh well i mean it's pretty dangerous out oh well i mean it's pretty dangerous out here getting water every day like here getting water every day like here getting water every day like gotta get used to the cold right and and gotta get used to the cold right and and gotta get used to the cold right and and the body has specific adaptions to both the body has specific adaptions to both the body has specific adaptions to both heat and heat and heat and and cold and and cold and and cold and exercise and exercise and exercise and you know there's arguments that certain

19:00you know there's arguments that certain you know there's arguments that certain vegetables and plants offer benefits vegetables and plants offer benefits vegetables and plants offer benefits through hormesis and and you know like through hormesis and and you know like through hormesis and and you know like etc etc so etc etc so etc etc so yeah whenever i think about adapting to yeah whenever i think about adapting to yeah whenever i think about adapting to stress my mind goes back to baseball stress my mind goes back to baseball stress my mind goes back to baseball and i think about the periods and i think about the periods and i think about the periods where you get back into throwing every where you get back into throwing every where you get back into throwing every day as a pitcher when you had just day as a pitcher when you had just day as a pitcher when you had just taken a hiatus from throwing whether taken a hiatus from throwing whether taken a hiatus from throwing whether it's over winter break or it's over winter break or it's over winter break or taking some time off over the summer and taking some time off over the summer and taking some time off over the summer and your external rotation the your external rotation the your external rotation the the amount that your arm can rotate the amount that your arm can rotate the amount that your arm can rotate along its axis when you first start along its axis when you first start along its axis when you first start throwing is just not there and so that's throwing is just not there and so that's throwing is just not there and so that's why you have on-ramping programs for why you have on-ramping programs for why you have on-ramping programs for baseball you're getting your alignment baseball you're getting your alignment baseball you're getting your alignment back your mobility back your strength back your mobility back your strength back your mobility back your strength back which hopefully you've been doing back which hopefully you've been doing back which hopefully you've been doing some work some work some work when you haven't been throwing so that when you haven't been throwing so that when you haven't been throwing so that it's a more it's a more it's a more seamless transition but seamless transition but seamless transition but i i've always been amazed at i i've always been amazed at i i've always been amazed at how quickly how quickly how quickly when my arm felt like i when my arm felt like i when my arm felt like i i was just not where i needed it to be i was just not where i needed it to be i was just not where i needed it to be how quickly my arm would start to adapt

20:00how quickly my arm would start to adapt how quickly my arm would start to adapt to throwing daily and then all of a to throwing daily and then all of a to throwing daily and then all of a sudden you know i feel like my arm's sudden you know i feel like my arm's sudden you know i feel like my arm's sitting back a few degrees more than i sitting back a few degrees more than i sitting back a few degrees more than i go out to throw the next day and and it go out to throw the next day and and it go out to throw the next day and and it feels like it's sitting even more back feels like it's sitting even more back feels like it's sitting even more back and then that whip returns and maybe and then that whip returns and maybe and then that whip returns and maybe after a couple weeks your body has after a couple weeks your body has after a couple weeks your body has adapted to the point where it's where it adapted to the point where it's where it adapted to the point where it's where it needs to be to throw a baseball it needs to be to throw a baseball it needs to be to throw a baseball it doesn't need to go doesn't need to go doesn't need to go any further and that happened over a few any further and that happened over a few any further and that happened over a few week process and so when i was reading week process and so when i was reading week process and so when i was reading about saunas and adaptations it made me about saunas and adaptations it made me about saunas and adaptations it made me think about the the physical fitness think about the the physical fitness think about the the physical fitness approaches to to baseball where you approaches to to baseball where you approaches to to baseball where you introduce your body to a concept or you introduce your body to a concept or you introduce your body to a concept or you introduce your body to an exercise and introduce your body to an exercise and introduce your body to an exercise and then over a period of time then over a period of time then over a period of time your body gets used to that exercise your body gets used to that exercise your body gets used to that exercise then you add a little bit more you add a then you add a little bit more you add a then you add a little bit more you add a little bit more weight you add a little little bit more weight you add a little little bit more weight you add a little bit more range of mobility bit more range of mobility bit more range of mobility you stay a few more minutes in the sauna you stay a few more minutes in the sauna you stay a few more minutes in the sauna say a few more minutes in the cold tub say a few more minutes in the cold tub say a few more minutes in the cold tub and then your body has these built-in and then your body has these built-in and then your body has these built-in hardwired mechanisms that hardwired mechanisms that hardwired mechanisms that allow you to build resilience allow you to build resilience allow you to build resilience and don't kill you you'd think if you

21:00and don't kill you you'd think if you and don't kill you you'd think if you keep adding things over time that could keep adding things over time that could keep adding things over time that could be harmful to you in be harmful to you in be harmful to you in small amounts why does our body become small amounts why does our body become small amounts why does our body become more resilient when we dial down those more resilient when we dial down those more resilient when we dial down those amounts and amounts and amounts and put our bodies through those things in put our bodies through those things in put our bodies through those things in longer frequencies and yeah it's it's longer frequencies and yeah it's it's longer frequencies and yeah it's it's amazing what our body can do amazing what our body can do amazing what our body can do i was amazed at some of the things i i was amazed at some of the things i i was amazed at some of the things i learned our body could do preparing for learned our body could do preparing for learned our body could do preparing for this episode just reading about this episode just reading about this episode just reading about the over how overall resilience the over how overall resilience the over how overall resilience increases when you use the sauna and ice increases when you use the sauna and ice increases when you use the sauna and ice bath properly bath properly bath properly yeah and and you know there's the yeah and and you know there's the yeah and and you know there's the physiological adaptions that occur and physiological adaptions that occur and physiological adaptions that occur and there's also the mental benefits that there's also the mental benefits that there's also the mental benefits that you get not only when we're talking just you get not only when we're talking just you get not only when we're talking just like we did in the beginning of the like we did in the beginning of the like we did in the beginning of the episode with clarity and vitality and episode with clarity and vitality and episode with clarity and vitality and feeling alive and senses but it's a hard feeling alive and senses but it's a hard feeling alive and senses but it's a hard thing and there's almost always a thing and there's almost always a thing and there's almost always a benefit in doing a hard thing coming out benefit in doing a hard thing coming out benefit in doing a hard thing coming out the other side and knowing you can do it the other side and knowing you can do it the other side and knowing you can do it you know it's like if i stay in the you know it's like if i stay in the you know it's like if i stay in the sauna for 30 minutes sauna for 30 minutes sauna for 30 minutes first 15 is pretty chill right the last first 15 is pretty chill right the last you know that next 10 is pretty hard

22:00my face stand up like it sucks it's a mental battle to stay in you know and mental battle to stay in you know and mental battle to stay in you know and then maybe can you push it a little then maybe can you push it a little then maybe can you push it a little longer like go 32 minutes right up the longer like go 32 minutes right up the longer like go 32 minutes right up the temp a little bit right temp a little bit right temp a little bit right but there's benefits from but there's benefits from but there's benefits from following through and doing the hard following through and doing the hard following through and doing the hard thing mentally in addition to all the thing mentally in addition to all the thing mentally in addition to all the physiological benefits right physiological benefits right physiological benefits right i mean it's a it's a sauna for example i mean it's a it's a sauna for example i mean it's a it's a sauna for example is a cardiovascular workout that's one is a cardiovascular workout that's one is a cardiovascular workout that's one of the main benefits of it and it's it's of the main benefits of it and it's it's of the main benefits of it and it's it's something that something that something that you know when i track it with my watch you know when i track it with my watch you know when i track it with my watch or if i wear a chest strap or something or if i wear a chest strap or something or if i wear a chest strap or something my my heart rate's in the 140s 150s it's my my heart rate's in the 140s 150s it's my my heart rate's in the 140s 150s it's a low aerobic workout and it's it's a low aerobic workout and it's it's a low aerobic workout and it's it's zero impact zero impact zero impact i'm not running i'm not banging i'm not i'm not running i'm not banging i'm not i'm not running i'm not banging i'm not getting miles in i'm not putting stress getting miles in i'm not putting stress getting miles in i'm not putting stress or impact forces on anything i'm i'm or impact forces on anything i'm i'm or impact forces on anything i'm i'm sitting you know and so yeah when when

23:00sitting you know and so yeah when when sitting you know and so yeah when when you when you're sitting in the sauna you when you're sitting in the sauna you when you're sitting in the sauna and you feel and you feel and you feel that uncomfortable energy start to creep that uncomfortable energy start to creep that uncomfortable energy start to creep up on you where up on you where up on you where your body's in discomfort you want to your body's in discomfort you want to your body's in discomfort you want to get the hell out of there what are some get the hell out of there what are some get the hell out of there what are some of the things of the things of the things you either do with your body or mind or you either do with your body or mind or you either do with your body or mind or both both both that that that for you squeeze out for you squeeze out for you squeeze out extra minutes to get where you need to extra minutes to get where you need to extra minutes to get where you need to be to stay in the sauna and be to stay in the sauna and be to stay in the sauna and push the push the push the range of time maybe past what you did range of time maybe past what you did range of time maybe past what you did the the previous week or the previous the the previous week or the previous the the previous week or the previous day what are some of the things you say day what are some of the things you say day what are some of the things you say to yourself what are some of the things to yourself what are some of the things to yourself what are some of the things that you do that you do that you do to to to consciously push past the previous point consciously push past the previous point consciously push past the previous point that you were at time wise in the sauna that you were at time wise in the sauna that you were at time wise in the sauna anytime i catch myself mentally anytime i catch myself mentally anytime i catch myself mentally going awry or getting into like a going awry or getting into like a going awry or getting into like a negative feedback loop or doing you know negative feedback loop or doing you know negative feedback loop or doing you know going down a path i don't want to go going down a path i don't want to go going down a path i don't want to go mentally right i check my breath and i mentally right i check my breath and i mentally right i check my breath and i almost immediately do box breathing i almost immediately do box breathing i almost immediately do box breathing i try to slow my breath down five seconds try to slow my breath down five seconds try to slow my breath down five seconds in hold at the top for five five second

24:00in hold at the top for five five second in hold at the top for five five second exhale hold at the bottom for five i exhale hold at the bottom for five i exhale hold at the bottom for five i know if i do that three times that's a know if i do that three times that's a know if i do that three times that's a minute and i see how long i can do that minute and i see how long i can do that minute and i see how long i can do that eventually especially if my heart rate's eventually especially if my heart rate's eventually especially if my heart rate's kind of raising up and it is getting kind of raising up and it is getting kind of raising up and it is getting pretty hot i'll have to shorten the pretty hot i'll have to shorten the pretty hot i'll have to shorten the duration of duration of duration of some or all of those pieces you know some or all of those pieces you know some or all of those pieces you know then maybe i drop down to threes or then maybe i drop down to threes or then maybe i drop down to threes or maybe i just go in and do you know maybe maybe i just go in and do you know maybe maybe i just go in and do you know maybe i need to do a couple long exhales or i need to do a couple long exhales or i need to do a couple long exhales or maybe i need to just do some quick kind maybe i need to just do some quick kind maybe i need to just do some quick kind of wim hof style breathing like just to of wim hof style breathing like just to of wim hof style breathing like just to kind of like ramp it up a little bit but kind of like ramp it up a little bit but kind of like ramp it up a little bit but i'll bring an emphasis and a focus to my i'll bring an emphasis and a focus to my i'll bring an emphasis and a focus to my breath typically it's slowing it down breath typically it's slowing it down breath typically it's slowing it down rarely sometimes it's ramping it up and rarely sometimes it's ramping it up and rarely sometimes it's ramping it up and then you know a lot of times when i'm in then you know a lot of times when i'm in then you know a lot of times when i'm in the sauna i'm doing some form of like the sauna i'm doing some form of like the sauna i'm doing some form of like visualization i'll get in and i'll think visualization i'll get in and i'll think visualization i'll get in and i'll think about being at the end of a race or i'll about being at the end of a race or i'll about being at the end of a race or i'll think about you know just think about you know just think about you know just something forward something uplifting something forward something uplifting something forward something uplifting something momentum something momentum something momentum or or or generating or momentous or something generating or momentous or something generating or momentous or something like that just to keep me like that just to keep me like that just to keep me engaged mentally and not thinking about engaged mentally and not thinking about engaged mentally and not thinking about the hard thing that's happening not the hard thing that's happening not the hard thing that's happening not thinking about the discomfort it's the

25:00thinking about the discomfort it's the thinking about the discomfort it's the same concept on a long run you know when same concept on a long run you know when same concept on a long run you know when i'm thinking about every step i'm thinking about every step i'm thinking about every step it's way harder than if i can you know it's way harder than if i can you know it's way harder than if i can you know zone into a thought process or get into zone into a thought process or get into zone into a thought process or get into a mantra and then i'm like holy [ __ ] a mantra and then i'm like holy [ __ ] a mantra and then i'm like holy [ __ ] it's been another mile that's great you it's been another mile that's great you it's been another mile that's great you know so know so know so so it sounds like you use so it sounds like you use so it sounds like you use you use breathing and also you use breathing and also you use breathing and also different thought processes to focus different thought processes to focus different thought processes to focus your mind like you said away from the your mind like you said away from the your mind like you said away from the hard thing at task at the moment and hard thing at task at the moment and hard thing at task at the moment and combined those two can help you push combined those two can help you push combined those two can help you push past past past the time that the time that the time that you thought you you thought you you thought you might get out or or maybe you would have might get out or or maybe you would have might get out or or maybe you would have gotten out at a point in the future the gotten out at a point in the future the gotten out at a point in the future the the breathing the breath work slowing the breathing the breath work slowing the breathing the breath work slowing the breath it sounds like the body then the breath it sounds like the body then the breath it sounds like the body then follows and also switching up follows and also switching up follows and also switching up your thought process can have the effect your thought process can have the effect your thought process can have the effect of of making you feel like you can stay in the making you feel like you can stay in the making you feel like you can stay in the sauna longer and then eventually you do sauna longer and then eventually you do sauna longer and then eventually you do 100 100 and you can trick you know you 100 100 and you can trick you know you 100 100 and you can trick you know you can talk your way into it sometimes you can talk your way into it sometimes you can talk your way into it sometimes you know you can sunny in 75 it know you can sunny in 75 it know you can sunny in 75 it you know it's balmy's balmy 60s you know

26:00you know it's balmy's balmy 60s you know you know it's balmy's balmy 60s you know you say that to yourself over and over you say that to yourself over and over you say that to yourself over and over and over and over and over again and you and over and over and over again and you and over and over and over again and you know i mean you can you can buy some know i mean you can you can buy some know i mean you can you can buy some time there but there's i think you got time there but there's i think you got time there but there's i think you got to trick your rational mind you've got to trick your rational mind you've got to trick your rational mind you've got to trick your unconscious mind to trick your unconscious mind to trick your unconscious mind you've got to just stay in the game like you've got to just stay in the game like you've got to just stay in the game like stay in the fight stay in the fight stay in the fight you know like do what you can do to you know like do what you can do to you know like do what you can do to overcome the part of you that wants to overcome the part of you that wants to overcome the part of you that wants to quit you know and sometimes i'll you quit you know and sometimes i'll you quit you know and sometimes i'll you know uh i'm gonna i'm gonna my bottle's know uh i'm gonna i'm gonna my bottle's know uh i'm gonna i'm gonna my bottle's getting too hot let me open the door and getting too hot let me open the door and getting too hot let me open the door and i'll like stick the bottle outside and i'll like stick the bottle outside and i'll like stick the bottle outside and you get that little waft of fresh air you get that little waft of fresh air you get that little waft of fresh air and then you close the door yeah but and then you close the door yeah but and then you close the door yeah but then but then what i end up doing is i'm then but then what i end up doing is i'm then but then what i end up doing is i'm like oh you [ __ ] like and then i'll go like oh you [ __ ] like and then i'll go like oh you [ __ ] like and then i'll go to 35 minutes as opposed to 30. you know to 35 minutes as opposed to 30. you know to 35 minutes as opposed to 30. you know and it just sucks even more you know and and it just sucks even more you know and and it just sucks even more you know and so it's so it's so it's it's it's it's tricking yourself enough tricking yourself enough tricking yourself enough i did something similar i did something i did something similar i did something i did something similar i did something similar with my phone to give myself an similar with my phone to give myself an similar with my phone to give myself an out you mentioned out you mentioned out you mentioned you would open the door to you would open the door to you would open the door to to to cool off the bottle a little bit to to cool off the bottle a little bit to to cool off the bottle a little bit i would bring my phone in a lot of times i would bring my phone in a lot of times i would bring my phone in a lot of times and so whenever that warning

27:00and so whenever that warning and so whenever that warning went off on my phone if i was listening went off on my phone if i was listening went off on my phone if i was listening to a song or a podcast where it said you to a song or a podcast where it said you to a song or a podcast where it said you know your phone's over here because know your phone's over here because know your phone's over here because you're sitting in a [ __ ] 180 degree you're sitting in a [ __ ] 180 degree you're sitting in a [ __ ] 180 degree sauna surprise get out you [ __ ] idiot sauna surprise get out you [ __ ] idiot sauna surprise get out you [ __ ] idiot i'd be like oh whoa looks like my phone i'd be like oh whoa looks like my phone i'd be like oh whoa looks like my phone can't take it anymore can't take it anymore can't take it anymore and i'm gonna have to you know make sure and i'm gonna have to you know make sure and i'm gonna have to you know make sure my phone makes it back into my locker so my phone makes it back into my locker so my phone makes it back into my locker so as much as i wanted to stay in for as much as i wanted to stay in for as much as i wanted to stay in for another 25 minutes i i just have to get another 25 minutes i i just have to get another 25 minutes i i just have to get out now because my phone can't live out now because my phone can't live out now because my phone can't live without my phone it's crazy how that without my phone it's crazy how that without my phone it's crazy how that works yeah it's uh the games we play works yeah it's uh the games we play works yeah it's uh the games we play with ourselves with ourselves with ourselves you know the social aspect too i feel you know the social aspect too i feel you know the social aspect too i feel like can be part of a game in the sauna like can be part of a game in the sauna like can be part of a game in the sauna because because because when i was you know you know back in when i was you know you know back in when i was you know you know back in school if i was in the sauna with school if i was in the sauna with school if i was in the sauna with three four other guys maybe even one three four other guys maybe even one three four other guys maybe even one other person whether it was a other person whether it was a other person whether it was a teammate or a stranger teammate or a stranger teammate or a stranger we're both we might not say that we're we're both we might not say that we're we're both we might not say that we're talking to get ourselves through the talking to get ourselves through the talking to get ourselves through the discomfort discomfort discomfort sometimes i feel like it's almost sometimes i feel like it's almost sometimes i feel like it's almost understood where understood where understood where i'm in the song of someone else and we

28:00i'm in the song of someone else and we i'm in the song of someone else and we we get to a point we just actively start we get to a point we just actively start we get to a point we just actively start telling each other stories you know what telling each other stories you know what telling each other stories you know what would you do yesterday tell me in detail would you do yesterday tell me in detail would you do yesterday tell me in detail what you did yesterday that leads to what you did yesterday that leads to what you did yesterday that leads to another story and all of a sudden you another story and all of a sudden you another story and all of a sudden you know seven minutes know seven minutes know seven minutes passed or you even you go past what you passed or you even you go past what you passed or you even you go past what you originally planned to stay in because originally planned to stay in because originally planned to stay in because you weren't paying attention and you weren't paying attention and you weren't paying attention and the social element of the sauna the social element of the sauna the social element of the sauna is another is another is another you know boost in a way another game in you know boost in a way another game in you know boost in a way another game in a way where you can almost a way where you can almost a way where you can almost trick yourself conversationally into trick yourself conversationally into trick yourself conversationally into staying into the sauna for much longer staying into the sauna for much longer staying into the sauna for much longer when you're with someone else because when you're with someone else because when you're with someone else because then you don't only have to have a then you don't only have to have a then you don't only have to have a conversation conversation conversation in your own head which you know it's in your own head which you know it's in your own head which you know it's much easier to succumb much easier to succumb much easier to succumb to pressure sometimes when you're by to pressure sometimes when you're by to pressure sometimes when you're by yourself when you're with someone else yourself when you're with someone else yourself when you're with someone else maybe you saw them walk in maybe you saw them walk in maybe you saw them walk in after you so you or you saw them in after you so you or you saw them in after you so you or you saw them in there before you so you think i don't there before you so you think i don't there before you so you think i don't want to come in and then get out before want to come in and then get out before want to come in and then get out before this guy or girl gets out this guy or girl gets out this guy or girl gets out as long as them yeah and then all of a as long as them yeah and then all of a as long as them yeah and then all of a sudden no one else is in the sauna and sudden no one else is in the sauna and sudden no one else is in the sauna and you start talking to them and this whole

29:00you start talking to them and this whole you start talking to them and this whole social aspect of it feeds into that social aspect of it feeds into that social aspect of it feeds into that pushing past the the initial barrier you pushing past the the initial barrier you pushing past the the initial barrier you set for yourself set for yourself set for yourself you know and that's a great point to you know and that's a great point to you know and that's a great point to think about you know you're you're think about you know you're you're think about you know you're you're you're talking to so and so or such and you're talking to so and so or such and you're talking to so and so or such and such and you know the conversation's such and you know the conversation's such and you know the conversation's going and you know you look down at your going and you know you look down at your going and you know you look down at your watch and there's your 30 minute timer watch and there's your 30 minute timer watch and there's your 30 minute timer but you know it's not like oh great but you know it's not like oh great but you know it's not like oh great thanks man this is good got to go you thanks man this is good got to go you thanks man this is good got to go you know like conversation's got to end you know like conversation's got to end you know like conversation's got to end you know it's got to flow maybe it's good know it's got to flow maybe it's good know it's got to flow maybe it's good and you keep going and ultimately like and you keep going and ultimately like and you keep going and ultimately like you said you're in there for 33 minutes you said you're in there for 33 minutes you said you're in there for 33 minutes or 38 minutes or 42 minutes and you've or 38 minutes or 42 minutes and you've or 38 minutes or 42 minutes and you've pushed that boundary and it hasn't pushed that boundary and it hasn't pushed that boundary and it hasn't necessarily necessarily necessarily been something where been something where been something where you know it was uh you know it was uh you know it was uh that hard per se or maybe it was hard that hard per se or maybe it was hard that hard per se or maybe it was hard but you did it together with someone but you did it together with someone but you did it together with someone else you know and and you guys got else you know and and you guys got else you know and and you guys got through it and it was a lot farther than through it and it was a lot farther than through it and it was a lot farther than you would have done if you did it alone you would have done if you did it alone you would have done if you did it alone so i think there's a lot to that so i think there's a lot to that so i think there's a lot to that plus this plus this plus this benefits of community you know the benefits of community you know the benefits of community you know the benefits of of of conversation benefits of of of conversation benefits of of of conversation with people right like that can't be

30:00with people right like that can't be with people right like that can't be can't be can't be can't be overstated so overstated so overstated so we're understanding yeah i was we're understanding yeah i was we're understanding yeah i was i was listening to i was listening to i was listening to watching rather it's on youtube watching rather it's on youtube watching rather it's on youtube a talk by dr rhonda patrick at the a talk by dr rhonda patrick at the a talk by dr rhonda patrick at the biohacker summit it's called health biohacker summit it's called health biohacker summit it's called health benefits of sauna and cold exposure and benefits of sauna and cold exposure and benefits of sauna and cold exposure and if you're interested in the the if you're interested in the the if you're interested in the the scientific approach to scientific approach to scientific approach to all the specific mechanisms in your body all the specific mechanisms in your body all the specific mechanisms in your body that are going on that are going on that are going on rhonda patrick is an unbelievable rhonda patrick is an unbelievable rhonda patrick is an unbelievable resource on hot and cold exposure so i resource on hot and cold exposure so i resource on hot and cold exposure so i highly recommend just googling dr rhonda highly recommend just googling dr rhonda highly recommend just googling dr rhonda patrick sauna and seeing what videos and patrick sauna and seeing what videos and patrick sauna and seeing what videos and podcasts and youtube things youtube podcasts and youtube things youtube podcasts and youtube things youtube videos come up videos come up videos come up she she she gave a gave a gave a such a great explanation in this video such a great explanation in this video such a great explanation in this video at the buyer biohacker summit of at the buyer biohacker summit of at the buyer biohacker summit of why why why the feel good the feel good the feel good feelings of being in asana translate to feelings of being in asana translate to feelings of being in asana translate to things outside of heat exposure so for things outside of heat exposure so for things outside of heat exposure so for example she also spoke about uh

31:00example she also spoke about uh example she also spoke about uh feeling the the effects of the sauna feeling the the effects of the sauna feeling the the effects of the sauna during her undergraduate experience as during her undergraduate experience as during her undergraduate experience as well which i thought was kind of well which i thought was kind of well which i thought was kind of kind of funny when she was studying and kind of funny when she was studying and kind of funny when she was studying and she's like [ __ ] this i i need to get in she's like [ __ ] this i i need to get in she's like [ __ ] this i i need to get in the sauna i felt that the sauna i felt that the sauna i felt that she she gave this section of the talk where she gave this section of the talk where she gave this section of the talk where she she goes through the she goes through the she goes through the the processes that are happening and the processes that are happening and the processes that are happening and i'll give a brief overview of the i'll give a brief overview of the i'll give a brief overview of the process and you can go into the process and you can go into the process and you can go into the full 40-minute talk if you'd like to full 40-minute talk if you'd like to full 40-minute talk if you'd like to go through the actual specifics in go through the actual specifics in go through the actual specifics in detail she she talks about why sauna detail she she talks about why sauna detail she she talks about why sauna translates to anxiety reduction and translates to anxiety reduction and translates to anxiety reduction and studying or maybe having easier studying or maybe having easier studying or maybe having easier conversations in relationships why your conversations in relationships why your conversations in relationships why your body gets better just handling stress body gets better just handling stress body gets better just handling stress overall and not just getting better at overall and not just getting better at overall and not just getting better at heat exposure heat exposure heat exposure and so the the heat from the sauna as and so the the heat from the sauna as and so the the heat from the sauna as she explains it she explains it she explains it causes you to release dine orphans which causes you to release dine orphans which causes you to release dine orphans which are the things that make you feel are the things that make you feel are the things that make you feel discomfort makes you feel dysphoria that discomfort makes you feel dysphoria that discomfort makes you feel dysphoria that feeling of i need to get the [ __ ] out of feeling of i need to get the [ __ ] out of feeling of i need to get the [ __ ] out of the sauna eventually enough of those

32:00the sauna eventually enough of those the sauna eventually enough of those dyno orphans build up dyno orphans build up dyno orphans build up and and if you don't want to die you you uh you if you don't want to die you you uh you if you don't want to die you you uh you eventually leave it and this happens eventually leave it and this happens eventually leave it and this happens when you work out too when you're when when you work out too when you're when when you work out too when you're when you're lifting weights when you run you're lifting weights when you run you're lifting weights when you run long distances you get that long distances you get that long distances you get that discomfortable feeling the release of discomfortable feeling the release of discomfortable feeling the release of dinorphin dinorphin dinorphin causes your body to make more mu opioid causes your body to make more mu opioid causes your body to make more mu opioid receptors and mu opioid receptors are receptors and mu opioid receptors are receptors and mu opioid receptors are the receptors for endorphins so they're the receptors for endorphins so they're the receptors for endorphins so they're the opposite of dinorphins when your the opposite of dinorphins when your the opposite of dinorphins when your body starts producing a lot of body starts producing a lot of body starts producing a lot of dynorphins in the sauna dynorphins in the sauna dynorphins in the sauna that is a signal to your body of okay i that is a signal to your body of okay i that is a signal to your body of okay i need to make more receptors for need to make more receptors for need to make more receptors for endorphins basically more places for endorphins basically more places for endorphins basically more places for endorphins to land in your body and that endorphins to land in your body and that endorphins to land in your body and that allows you to allows you to allows you to have more space to essentially feel good have more space to essentially feel good have more space to essentially feel good that it gives them more that gives the that it gives them more that gives the that it gives them more that gives the endorphins more endorphins more endorphins more space to work and they can bind to space to work and they can bind to space to work and they can bind to the receptors for longer and they're the receptors for longer and they're the receptors for longer and they're also more of them so other things that also more of them so other things that also more of them so other things that feel good like yeah feel good like yeah

33:00feel good like yeah so then she kind of wraps it up explain so then she kind of wraps it up explain so then she kind of wraps it up explain that yeah and then she kind of wraps it that yeah and then she kind of wraps it that yeah and then she kind of wraps it up by saying the the same thing that up by saying the the same thing that up by saying the the same thing that creates creates creates endorphins the same act whether endorphins the same act whether endorphins the same act whether you know it's making out with someone or you know it's making out with someone or you know it's making out with someone or it's laughing whatever it is it's laughing whatever it is it's laughing whatever it is your body gets better at feeling better your body gets better at feeling better your body gets better at feeling better so because the dyno orphans have so because the dyno orphans have so because the dyno orphans have signaled your body signaled your body signaled your body as a result of sitting in a sauna to as a result of sitting in a sauna to as a result of sitting in a sauna to create more create more create more mu opioid receptors mu opioid receptors mu opioid receptors then when your endorphins are released then when your endorphins are released then when your endorphins are released during activities that make your body during activities that make your body during activities that make your body feel good feel good feel good more receptors are available for the more receptors are available for the more receptors are available for the endorphins to bind to so you're feeling endorphins to bind to so you're feeling endorphins to bind to so you're feeling more of them and they stay attached for more of them and they stay attached for more of them and they stay attached for longer and the effects last and so longer and the effects last and so longer and the effects last and so that's why that's why that's why the the the effects of you know feeling good and effects of you know feeling good and effects of you know feeling good and getting out of sauna being like getting out of sauna being like getting out of sauna being like like like i'm good to go i'm relaxed that's why it i'm good to go i'm relaxed that's why it i'm good to go i'm relaxed that's why it translates to other activities and it translates to other activities and it translates to other activities and it and it lasts for a long period of time and it lasts for a long period of time and it lasts for a long period of time of course depending on the the dosage of course depending on the the dosage of course depending on the the dosage and the the frequency that you go in the

34:00and the the frequency that you go in the and the the frequency that you go in the sauna but when i heard her explain that sauna but when i heard her explain that sauna but when i heard her explain that i was like oh my god that makes i was like oh my god that makes i was like oh my god that makes so much sense because so much sense because so much sense because like the other things that i do in like the other things that i do in like the other things that i do in combination with going in the sauna like combination with going in the sauna like combination with going in the sauna like it's almost like turning up the it's almost like turning up the it's almost like turning up the brightness brightness brightness five percent like it's not five percent like it's not five percent like it's not it doesn't feel like i'm on drugs or it doesn't feel like i'm on drugs or it doesn't feel like i'm on drugs or anything i don't feel like i'm on anything i don't feel like i'm on anything i don't feel like i'm on ecstasy when i'm doing you know when i'm ecstasy when i'm doing you know when i'm ecstasy when i'm doing you know when i'm laughing or hanging out with friends laughing or hanging out with friends laughing or hanging out with friends after the sauna but i do feel a slightly after the sauna but i do feel a slightly after the sauna but i do feel a slightly elevated elevated elevated mood that mood that mood that probably would have wouldn't have been probably would have wouldn't have been probably would have wouldn't have been there without consistent sauna use and there without consistent sauna use and there without consistent sauna use and now with this explanation from doctor now with this explanation from doctor now with this explanation from doctor and patrick that kind of put the the and patrick that kind of put the the and patrick that kind of put the the blocks together for me where i went oh blocks together for me where i went oh blocks together for me where i went oh [ __ ] like [ __ ] like [ __ ] like that's why that's why son is great it's not it's not that i son is great it's not it's not that i son is great it's not it's not that i want my want my want my body to become better at handling heat body to become better at handling heat body to become better at handling heat stress fight a job like i was a stress fight a job like i was a stress fight a job like i was a firefighter and i needed to work under firefighter and i needed to work under firefighter and i needed to work under heat stress sure that would be great but heat stress sure that would be great but heat stress sure that would be great but that's why it can be used by anybody that's why it can be used by anybody that's why it can be used by anybody because if you laugh

35:00because if you laugh because if you laugh if you're in a relationship and you're if you're in a relationship and you're if you're in a relationship and you're touching someone if you're you're touching someone if you're you're touching someone if you're you're working out and getting endorphins working out and getting endorphins working out and getting endorphins whatever it is the sauna is an whatever it is the sauna is an whatever it is the sauna is an enhancement for enhancement for enhancement for any activity that involves the release any activity that involves the release any activity that involves the release of endorphins such a great point man of endorphins such a great point man of endorphins such a great point man that's such a great point i love that that's such a great point i love that that's such a great point i love that and you know yeah that's a great point and you know yeah that's a great point and you know yeah that's a great point as well like it doesn't have to be hard as well like it doesn't have to be hard as well like it doesn't have to be hard it doesn't have to be about getting the it doesn't have to be about getting the it doesn't have to be about getting the health benefits from it i mean it it health benefits from it i mean it it health benefits from it i mean it it feels good it feels good to sit in the feels good it feels good to sit in the feels good it feels good to sit in the sauna maybe it's not for 30 minutes sauna maybe it's not for 30 minutes sauna maybe it's not for 30 minutes maybe it's in you know 10 or 20 right maybe it's in you know 10 or 20 right maybe it's in you know 10 or 20 right like but it feels good so awesome point like but it feels good so awesome point like but it feels good so awesome point yeah yeah for uh for uh for uh going back to the social aspects of going back to the social aspects of going back to the social aspects of sauna saunas a little bit i wanted to sauna saunas a little bit i wanted to sauna saunas a little bit i wanted to see if you could talk about see if you could talk about see if you could talk about your experiences your experiences your experiences doing retreats that involve either doing retreats that involve either doing retreats that involve either heat exposure cold exposure some type of heat exposure cold exposure some type of heat exposure cold exposure some type of intentional intentional intentional sauna use or intentional cold bath use sauna use or intentional cold bath use sauna use or intentional cold bath use and how the social aspect of it and how the social aspect of it and how the social aspect of it changed the the experience for that changed the the experience for that changed the the experience for that weekend getting together with a group of

36:00weekend getting together with a group of weekend getting together with a group of people with the set intention to people with the set intention to people with the set intention to change your bodies with temperature change your bodies with temperature change your bodies with temperature yeah i mean it's a yeah i mean it's a yeah i mean it's a the only experience i've had with with the only experience i've had with with the only experience i've had with with temperature temperature temperature in a group setting in a group setting in a group setting in that type of scenario is with cold in that type of scenario is with cold in that type of scenario is with cold cold tubs and cold baths and cold cold tubs and cold baths and cold cold tubs and cold baths and cold exposure and stuff i've done that a exposure and stuff i've done that a exposure and stuff i've done that a number of times and it's it's if number of times and it's it's if number of times and it's it's if everybody's going to react differently everybody's going to react differently everybody's going to react differently you know not everybody's done a cold tub you know not everybody's done a cold tub you know not everybody's done a cold tub before not everyone's done one that cold before not everyone's done one that cold before not everyone's done one that cold before not everyone has has you know um before not everyone has has you know um before not everyone has has you know um there's the natural response that there's the natural response that there's the natural response that happens we have a couple hundred ice happens we have a couple hundred ice happens we have a couple hundred ice baths in i get the same fear of response baths in i get the same fear of response baths in i get the same fear of response you know i get the same increase of you know i get the same increase of you know i get the same increase of heart rate i feel right in my like heart rate i feel right in my like heart rate i feel right in my like diaphragm right like diaphragm right like diaphragm right like i got to take a big breath i got to take a big breath i got to take a big breath right my mind starts racing i start to right my mind starts racing i start to right my mind starts racing i start to try to negotiate with myself like it's a try to negotiate with myself like it's a try to negotiate with myself like it's a fear response and people have that and fear response and people have that and fear response and people have that and yet when you're with a community when yet when you're with a community when yet when you're with a community when you're with other people who you've you you're with other people who you've you you're with other people who you've you know build a bond with over you know a know build a bond with over you know a know build a bond with over you know a day or a weekend or an hour you know day or a weekend or an hour you know day or a weekend or an hour you know whatever it may be but when you're with

37:00whatever it may be but when you're with whatever it may be but when you're with people that you people that you people that you that you trust that you trust that you trust or there's some rapport there and you or there's some rapport there and you or there's some rapport there and you know you're safe because it's only for a know you're safe because it's only for a know you're safe because it's only for a little period of time you know it's one little period of time you know it's one little period of time you know it's one minute it's three minutes it's five minute it's three minutes it's five minute it's three minutes it's five minutes right you know you're going to minutes right you know you're going to minutes right you know you're going to be okay be okay be okay you're still going through and doing you're still going through and doing you're still going through and doing that hard thing and you've still got that hard thing and you've still got that hard thing and you've still got that camaraderie there and there's that that camaraderie there and there's that that camaraderie there and there's that level of safety and vulnerability like level of safety and vulnerability like level of safety and vulnerability like you know everybody's being vulnerable you know everybody's being vulnerable you know everybody's being vulnerable together everybody's working through it together everybody's working through it together everybody's working through it together there's the feel-good aspects together there's the feel-good aspects together there's the feel-good aspects afterwards you know the the endorphins afterwards you know the the endorphins afterwards you know the the endorphins that are flowing afterwards and so it's that are flowing afterwards and so it's that are flowing afterwards and so it's a really powerful experience you know a really powerful experience you know a really powerful experience you know bringing those those types of bringing those those types of bringing those those types of temperature extremes to groups of people temperature extremes to groups of people temperature extremes to groups of people you know just from a good standpoint and you know just from a good standpoint and you know just from a good standpoint and a healing standpoint you know a healing standpoint you know a healing standpoint you know yeah i i can imagine when you're doing yeah i i can imagine when you're doing yeah i i can imagine when you're doing high cold exposure in a group setting by high cold exposure in a group setting by high cold exposure in a group setting by by yourself it's going to have an effect by yourself it's going to have an effect by yourself it's going to have an effect where things start to to feel better the where things start to to feel better the where things start to to feel better the same experiences start to feel better same experiences start to feel better same experiences start to feel better like we just talked about with the like we just talked about with the like we just talked about with the endorphins and so when you combine that endorphins and so when you combine that endorphins and so when you combine that in a community setting that feels like in a community setting that feels like in a community setting that feels like and i've never done a a retreat that

38:00and i've never done a a retreat that and i've never done a a retreat that involved any sort of uh involved any sort of uh involved any sort of uh temperature temperature hot cold therapy things like that but i hot cold therapy things like that but i hot cold therapy things like that but i can imagine that in a setting like that can imagine that in a setting like that can imagine that in a setting like that that it would kind of supercharge that it would kind of supercharge that it would kind of supercharge the whole weekend because everyone's the whole weekend because everyone's the whole weekend because everyone's feeling good you're feeling good feeling good you're feeling good feeling good you're feeling good and and the social and the physical and the the the social and the physical and the the the social and the physical and the the physiological are feeding off each other physiological are feeding off each other physiological are feeding off each other 100 100 and it's um 100 100 and it's um 100 100 and it's um a lot of times there's breath work a lot of times there's breath work a lot of times there's breath work combined combined combined right i mean ty i've wearing a shirt right i mean ty i've wearing a shirt right i mean ty i've wearing a shirt from uh the chibros so i gotta shout from uh the chibros so i gotta shout from uh the chibros so i gotta shout these guys oh uh ice and iron yes up in these guys oh uh ice and iron yes up in these guys oh uh ice and iron yes up in boston yeah uh the back of the shirt boston yeah uh the back of the shirt boston yeah uh the back of the shirt says cheat up from the feet up says cheat up from the feet up says cheat up from the feet up right which i love uh you know right which i love uh you know right which i love uh you know yeah cheat up from the feet up oh yeah yeah cheat up from the feet up oh yeah yeah cheat up from the feet up oh yeah you know but there's a yen and a yang you know but there's a yen and a yang you know but there's a yen and a yang right and and right and and you know the you know the you know the ultimately tai chi chi gong exercise ultimately tai chi chi gong exercise ultimately tai chi chi gong exercise yoga whatever it is it's it's if you yoga whatever it is it's it's if you yoga whatever it is it's it's if you break it down it's moving and breathing break it down it's moving and breathing break it down it's moving and breathing moving and breathing right and when we

39:00moving and breathing right and when we moving and breathing right and when we can break when we can get really can break when we can get really can break when we can get really fundamental with things we can get fundamental with things we can get fundamental with things we can get really fundamental with things with you really fundamental with things with you really fundamental with things with you know not only by ourselves but then with know not only by ourselves but then with know not only by ourselves but then with a group of people you know we're we're a group of people you know we're we're a group of people you know we're we're back to basics we're fundamental we're back to basics we're fundamental we're back to basics we're fundamental we're we're nature we're earth we're we're we're nature we're earth we're we're we're nature we're earth we're we're just like alive it's just being alive just like alive it's just being alive just like alive it's just being alive you know you experience that with a you know you experience that with a you know you experience that with a group of people and that's a really group of people and that's a really group of people and that's a really really profound thing it really is really profound thing it really is really profound thing it really is yeah so how does the tai chi and the yeah so how does the tai chi and the yeah so how does the tai chi and the the hot and cold exposure does that do the hot and cold exposure does that do the hot and cold exposure does that do they mix that together anyway you said they mix that together anyway you said they mix that together anyway you said their name is the the chibros their name is the the chibros their name is the the chibros yeah yeah yeah they uh they've got a yeah yeah yeah they uh they've got a yeah yeah yeah they uh they've got a thing called ice and iron where they'll thing called ice and iron where they'll thing called ice and iron where they'll they'll mix in they'll mix in they'll mix in the same guys as ice in iron okay yeah the same guys as ice in iron okay yeah the same guys as ice in iron okay yeah yeah similar i believe so but they've yeah similar i believe so but they've yeah similar i believe so but they've got and wim hof does something similar got and wim hof does something similar got and wim hof does something similar you know i've seen brandon powell from you know i've seen brandon powell from you know i've seen brandon powell from um um um you know he's a master wim hof you know he's a master wim hof you know he's a master wim hof practitioner here in in the states he's practitioner here in in the states he's practitioner here in in the states he's does does something similar but it's does does something similar but it's does does something similar but it's like you want to get to moving again like you want to get to moving again like you want to get to moving again like if you get in the cold right and like if you get in the cold right and like if you get in the cold right and you are cold well we have a mechanism to

40:00you are cold well we have a mechanism to you are cold well we have a mechanism to create heat within our own body right create heat within our own body right create heat within our own body right it's by breathing and moving right and it's by breathing and moving right and it's by breathing and moving right and so either before you get in to a cold so either before you get in to a cold so either before you get in to a cold tub right there are certain breathing tub right there are certain breathing tub right there are certain breathing styles that you know where i might want styles that you know where i might want styles that you know where i might want to calm myself down in a sauna maybe i to calm myself down in a sauna maybe i to calm myself down in a sauna maybe i want to ramp myself up for an ice tub want to ramp myself up for an ice tub want to ramp myself up for an ice tub because it's it is inherently a much because it's it is inherently a much because it's it is inherently a much more sympathetic nervous system more sympathetic nervous system more sympathetic nervous system generating thing right uh so generating thing right uh so generating thing right uh so stimulating that stimulating that stimulating that nervous system with some nervous system with some nervous system with some breathing or some moving either breathing or some moving either breathing or some moving either beforehand to generate heat so you can beforehand to generate heat so you can beforehand to generate heat so you can kind of like take the the cold better or kind of like take the the cold better or kind of like take the the cold better or afterwards to warm yourself up that's afterwards to warm yourself up that's afterwards to warm yourself up that's all that's all part of it you know and all that's all part of it you know and all that's all part of it you know and again like depending on how intense you again like depending on how intense you again like depending on how intense you want to be or or how intentional you want to be or or how intentional you want to be or or how intentional you want to be want to be want to be it's all just breathing and moving it's all just breathing and moving it's all just breathing and moving you know yeah there's a video on the ice you know yeah there's a video on the ice you know yeah there's a video on the ice and iron instagram page where and iron instagram page where and iron instagram page where you're holding the unicorn your spirit you're holding the unicorn your spirit you're holding the unicorn your spirit animal for that day animal for that day animal for that day and and the actual the actual video is about 30

41:00the actual the actual video is about 30 the actual the actual video is about 30 seconds long somewhere in there for seconds long somewhere in there for seconds long somewhere in there for instagram but it looks like you were instagram but it looks like you were instagram but it looks like you were doing doing doing some breathing exercises before you got some breathing exercises before you got some breathing exercises before you got in the tub in the tub in the tub and then once you got in the tub and then once you got in the tub and then once you got in the tub you you were still doing some breathing you you were still doing some breathing you you were still doing some breathing but it i'm not sure if it was an but it i'm not sure if it was an but it i'm not sure if it was an intentional exercise or if it was more a intentional exercise or if it was more a intentional exercise or if it was more a physiological reaction to the the physiological reaction to the the physiological reaction to the the coldness of the tub because it it looked coldness of the tub because it it looked coldness of the tub because it it looked [ __ ] cold and [ __ ] cold and [ __ ] cold and your breath was also i don't know what your breath was also i don't know what your breath was also i don't know what the actual temperature outside was but the actual temperature outside was but the actual temperature outside was but your it looked like it was cold enough your it looked like it was cold enough your it looked like it was cold enough to actually to actually to actually see your breath and yeah it was cold see your breath and yeah it was cold see your breath and yeah it was cold so when you're about to get into the the so when you're about to get into the the so when you're about to get into the the cold tub what is going through cold tub what is going through cold tub what is going through what was going through your mind in that what was going through your mind in that what was going through your mind in that specific instance what were you thinking specific instance what were you thinking specific instance what were you thinking what were you doing with your body what were you doing with your body what were you doing with your body breathing how are you preparing yourself breathing how are you preparing yourself breathing how are you preparing yourself and then once you dunked and then once you dunked and then once you dunked what were you consciously choosing to do what were you consciously choosing to do what were you consciously choosing to do in the tub before you got out that that

42:00in the tub before you got out that that in the tub before you got out that that changed your experience changed your experience changed your experience hopefully for the better yeah the um hopefully for the better yeah the um hopefully for the better yeah the um everybody's gonna have everybody's gonna have everybody's gonna have a fear response or a physiological a fear response or a physiological a fear response or a physiological response to some capacity right and one response to some capacity right and one response to some capacity right and one of the pieces of the pieces of the pieces one of the things that i've done now one of the things that i've done now one of the things that i've done now with my with my with my ice practice or cold practice is ice practice or cold practice is ice practice or cold practice is my goal is to get my breath calm like my goal is to get my breath calm like my goal is to get my breath calm like low and slow as soon as i can right and low and slow as soon as i can right and low and slow as soon as i can right and i might have to do a couple like i might have to do a couple like i might have to do a couple like you know just before i get in right but you know just before i get in right but you know just before i get in right but once i get in once my feet hit and once once i get in once my feet hit and once once i get in once my feet hit and once i drop down into the tub i drop down into the tub i drop down into the tub naturally you know the heart rate goes naturally you know the heart rate goes naturally you know the heart rate goes up it's like up it's like up it's like right like right like right like and and my goal is to my goal is to my goal is to bring it calm and smooth as soon as i bring it calm and smooth as soon as i bring it calm and smooth as soon as i possibly can so [Music] [Music] be still be calm be still be calm be still be calm and just be and just be and just be right and i found that when i'm just right and i found that when i'm just right and i found that when i'm just being in the cold environment that's

43:00being in the cold environment that's being in the cold environment that's when i'm able to like go the longest when i'm able to like go the longest when i'm able to like go the longest that's when it's the clearest that's that's when it's the clearest that's that's when it's the clearest that's when i'm this the stillest the quietest when i'm this the stillest the quietest when i'm this the stillest the quietest uh that's when i get the most benefits uh that's when i get the most benefits uh that's when i get the most benefits of it and and of it and and of it and and you know things get it gets cold right you know things get it gets cold right you know things get it gets cold right you know sometimes my hands are above you know sometimes my hands are above you know sometimes my hands are above sometimes my hands are below and same sometimes my hands are below and same sometimes my hands are below and same thing when i dunk at the end if i if thing when i dunk at the end if i if thing when i dunk at the end if i if i've got enough space to dip dip my head i've got enough space to dip dip my head i've got enough space to dip dip my head in i'll do that and i'll come up and in i'll do that and i'll come up and in i'll do that and i'll come up and i'll i'll wait until my breath is calm i'll i'll wait until my breath is calm i'll i'll wait until my breath is calm in order to get out i'll typically do in order to get out i'll typically do in order to get out i'll typically do that okay okay and then i'll get up and get out right and then i'll get up and get out right and then i'll get up and get out right but people are going to react but people are going to react but people are going to react differently and and you know a lot of differently and and you know a lot of differently and and you know a lot of times it is a big shock you know maybe times it is a big shock you know maybe times it is a big shock you know maybe if it's a new thing for somebody i mean if it's a new thing for somebody i mean if it's a new thing for somebody i mean it's like getting dunked in cold water it's like getting dunked in cold water it's like getting dunked in cold water your body's going to react it's just the your body's going to react it's just the your body's going to react it's just the way that it is and maybe you've adapted way that it is and maybe you've adapted way that it is and maybe you've adapted maybe you haven't if you haven't adapted maybe you haven't if you haven't adapted maybe you haven't if you haven't adapted you know then that could be a more of a you know then that could be a more of a you know then that could be a more of a shock than shock than shock than if you have but it's about sounds like if you have but it's about sounds like if you have but it's about sounds like control of that breath control of that breath control of that breath yeah it sounds like getting control the yeah it sounds like getting control the yeah it sounds like getting control the breath and doing breath and doing breath and doing these intentional breathing exercises

44:00these intentional breathing exercises these intentional breathing exercises can to can to can to an extent an extent an extent stop the the fear response from stop the the fear response from stop the the fear response from completely taking over i don't think completely taking over i don't think completely taking over i don't think there's any way that you'll be able to there's any way that you'll be able to there's any way that you'll be able to completely subdue that but completely subdue that but completely subdue that but from what you're describing it sounds from what you're describing it sounds from what you're describing it sounds like you like you like you you use the breath work you leverage the you use the breath work you leverage the you use the breath work you leverage the breath right to put yourself in a breath right to put yourself in a breath right to put yourself in a position position position to just be in the tub and to just be in the tub and to just be in the tub and focus on being rather than focus on being rather than focus on being rather than focus on the fear and that allows you to focus on the fear and that allows you to focus on the fear and that allows you to to sink into a state to sink into a state to sink into a state of being present and of being present and of being present and you know in a some sick way some uh get you know in a some sick way some uh get you know in a some sick way some uh get strapped stay strapped away enjoying the strapped stay strapped away enjoying the strapped stay strapped away enjoying the experience of being dunked into freezing experience of being dunked into freezing experience of being dunked into freezing water dunking yourself into freezing water dunking yourself into freezing water dunking yourself into freezing water yeah i mean it can be enjoyable it water yeah i mean it can be enjoyable it water yeah i mean it can be enjoyable it can especially um i really like can especially um i really like can especially um i really like if if we are in a tub and there is a ton if if we are in a tub and there is a ton if if we are in a tub and there is a ton of ice like you get a couple hundred of ice like you get a couple hundred of ice like you get a couple hundred pounds of ice in a big in a big tub like pounds of ice in a big in a big tub like pounds of ice in a big in a big tub like get a nice layer kind of get underneath get a nice layer kind of get underneath get a nice layer kind of get underneath it and a layer kind of like sits on your

45:00it and a layer kind of like sits on your it and a layer kind of like sits on your chest and it's like you're kind of like chest and it's like you're kind of like chest and it's like you're kind of like snug in there it's it's pretty nice but snug in there it's it's pretty nice but snug in there it's it's pretty nice but one thing i i have noticed is whether one thing i i have noticed is whether one thing i i have noticed is whether it's someone's first ice bath or you it's someone's first ice bath or you it's someone's first ice bath or you know 100th ice bath like typically know 100th ice bath like typically know 100th ice bath like typically within 30 45 seconds most people can get within 30 45 seconds most people can get within 30 45 seconds most people can get calm and if you are doing it with calm and if you are doing it with calm and if you are doing it with someone else right like i've i've had someone else right like i've i've had someone else right like i've i've had experiences where i've been leading you experiences where i've been leading you experiences where i've been leading you know co-leading know co-leading know co-leading the ice bath portion right of of a the ice bath portion right of of a the ice bath portion right of of a particular event like the breathing in particular event like the breathing in particular event like the breathing in the in the bath portion and someone will the in the bath portion and someone will the in the bath portion and someone will come in and we'll get they'll sink down come in and we'll get they'll sink down come in and we'll get they'll sink down in the tub and they have that in the tub and they have that in the tub and they have that you know response and what we'll do is you know response and what we'll do is you know response and what we'll do is we'll just lock eyes lock eyes right and we'll just lock eyes lock eyes right and we'll just lock eyes lock eyes right and the calmness if you're the calmest the calmness if you're the calmest the calmness if you're the calmest person in the room at that moment and person in the room at that moment and person in the room at that moment and you don't let the gaze up right that you don't let the gaze up right that you don't let the gaze up right that person's gonna sink down settle down person's gonna sink down settle down person's gonna sink down settle down into your spot right you sink breaths into your spot right you sink breaths into your spot right you sink breaths you sink energies and you just sit and you sink energies and you just sit and you sink energies and you just sit and you lock up i'm half expecting you to you lock up i'm half expecting you to you lock up i'm half expecting you to i'm half expecting you to push yourself i'm half expecting you to push yourself i'm half expecting you to push yourself out of an ice tub as we end off this out of an ice tub as we end off this out of an ice tub as we end off this podcast so the entire time your lower podcast so the entire time your lower podcast so the entire time your lower half has just been submerged in a nice

46:00half has just been submerged in a nice half has just been submerged in a nice um um [Music] [Music] a normal calm voice and it's just a a normal calm voice and it's just a a normal calm voice and it's just a we can uh we can attempt that uh one day we can uh we can attempt that uh one day we can uh we can attempt that uh one day i'm definitely going to have to adapt my i'm definitely going to have to adapt my i'm definitely going to have to adapt my body much closer to body much closer to body much closer to the way that you've adapted it for to the way that you've adapted it for to the way that you've adapted it for to even achieve a five or a ten minute even achieve a five or a ten minute even achieve a five or a ten minute podcast podcast podcast the body does adapt right and and it is the body does adapt right and and it is the body does adapt right and and it is something where you know you can you can something where you know you can you can something where you know you can you can get better over time with it but it get better over time with it but it get better over time with it but it starts to feel good and like that that starts to feel good and like that that starts to feel good and like that that like you said kind of like like you said kind of like like you said kind of like weird way in a way that things that are weird way in a way that things that are weird way in a way that things that are good for you start to feel good good for you start to feel good good for you start to feel good right you know you you right you know you you right you know you you start eating a little bit better and and start eating a little bit better and and start eating a little bit better and and you know maybe the clean food does taste you know maybe the clean food does taste you know maybe the clean food does taste a little bit better you know and and you a little bit better you know and and you a little bit better you know and and you start working out a little bit and maybe start working out a little bit and maybe start working out a little bit and maybe it does kind of feel good when you get it does kind of feel good when you get it does kind of feel good when you get in the gym right yeah this gets a pain in the gym right yeah this gets a pain in the gym right yeah this gets a pain in the ass i know it's a pain in the ass in the ass i know it's a pain in the ass in the ass i know it's a pain in the ass but it feels good and you know it right but it feels good and you know it right but it feels good and you know it right and it starts to get better and like and it starts to get better and like and it starts to get better and like you know those things do happen they do you know those things do happen they do you know those things do happen they do happen and it's [ __ ] good for you happen and it's [ __ ] good for you happen and it's [ __ ] good for you it's good for you it's good for you it's good for you yeah and i

47:00yeah and i yeah and i so that's uh that's a perfect transition so that's uh that's a perfect transition so that's uh that's a perfect transition because i i wanted to switch back to the because i i wanted to switch back to the because i i wanted to switch back to the the sauna a little bit and go through the sauna a little bit and go through the sauna a little bit and go through some of the main points that dr rhonda some of the main points that dr rhonda some of the main points that dr rhonda patrick talked about patrick talked about patrick talked about just quickly to touch on these from the just quickly to touch on these from the just quickly to touch on these from the the biohacker summit conference and i'm the biohacker summit conference and i'm the biohacker summit conference and i'm going to link everything in the podcast going to link everything in the podcast going to link everything in the podcast description if you're listening to this description if you're listening to this description if you're listening to this or watching this right now or watching this right now or watching this right now it'll be in there to go check it out it'll be in there to go check it out it'll be in there to go check it out yourself so all the resources yourself so all the resources yourself so all the resources uh will be uh will be uh will be linked in the the podcast notes and so linked in the the podcast notes and so linked in the the podcast notes and so some of the other things that some of the other things that some of the other things that go off of the it's good for you go off of the it's good for you go off of the it's good for you this is how good for you it can be so this is how good for you it can be so this is how good for you it can be so this is a finished study a finished this is a finished study a finished this is a finished study a finished study that examined uh finnish men for study that examined uh finnish men for study that examined uh finnish men for the the the finns the the the finns the the the finns people from finland they're they seem people from finland they're they seem people from finland they're they seem like they're on top of the sauna game like they're on top of the sauna game like they're on top of the sauna game they're basically just like yeah we've they're basically just like yeah we've they're basically just like yeah we've been doing this [ __ ] forever it's about been doing this [ __ ] forever it's about been doing this [ __ ] forever it's about time the rest of the world caught on but yeah let me tell you what yeah but yeah let me tell you what yeah exactly so this finished study found

48:00exactly so this finished study found exactly so this finished study found that that men who use the sauna two to three times men who use the sauna two to three times men who use the sauna two to three times per week we're 27 percent less likely to per week we're 27 percent less likely to per week we're 27 percent less likely to die from cardiovascular disease than die from cardiovascular disease than die from cardiovascular disease than those who used it those who used it those who used it once per week so two to three times per once per week so two to three times per once per week so two to three times per week in the sauna you're 27 week in the sauna you're 27 week in the sauna you're 27 less likely as low as your chances of 27 less likely as low as your chances of 27 less likely as low as your chances of 27 of cardiovascular disease compared to of cardiovascular disease compared to of cardiovascular disease compared to men who only use it once per week those men who only use it once per week those men who only use it once per week those who used it five to seven times per week who used it five to seven times per week who used it five to seven times per week were fifty percent less likely to were fifty percent less likely to were fifty percent less likely to succumb to cardiovascular disease than succumb to cardiovascular disease than succumb to cardiovascular disease than the once per week group the once per week group the once per week group 19 plus minutes seemed to be the most 19 plus minutes seemed to be the most 19 plus minutes seemed to be the most optimal optimal optimal zone and the temperatures ranged zone and the temperatures ranged zone and the temperatures ranged anywhere from 160 degrees fahrenheit to anywhere from 160 degrees fahrenheit to anywhere from 160 degrees fahrenheit to i believe almost 200 degrees i think it i believe almost 200 degrees i think it i believe almost 200 degrees i think it was like 195 degrees was like 195 degrees was like 195 degrees fahrenheit and fahrenheit and fahrenheit and the men who use the sauna four to seven the men who use the sauna four to seven the men who use the sauna four to seven times per week were also 40 percent less times per week were also 40 percent less times per week were also 40 percent less likely to die of all-cause mortality so

49:00likely to die of all-cause mortality so likely to die of all-cause mortality so 40 percent less likely to die 40 percent less likely to die 40 percent less likely to die of anything that's a non-accidental of anything that's a non-accidental of anything that's a non-accidental death so it also translates to death so it also translates to death so it also translates to things like alzheimer's things like alzheimer's things like alzheimer's neurodegenerative diseases in general neurodegenerative diseases in general neurodegenerative diseases in general not just cardiovascular disease so not just cardiovascular disease so not just cardiovascular disease so has done uh dr rhonda patrick goes has done uh dr rhonda patrick goes has done uh dr rhonda patrick goes through just like specifically all of through just like specifically all of through just like specifically all of these ways in which these ways in which these ways in which the sauna feels good and then she also the sauna feels good and then she also the sauna feels good and then she also ties in the actual statistics and ties in the actual statistics and ties in the actual statistics and allows you to take a bite out of okay allows you to take a bite out of okay allows you to take a bite out of okay this this is an idea of this this is an idea of this this is an idea of the percentages if i if i start this now the percentages if i if i start this now the percentages if i if i start this now not only is this going to put me in a not only is this going to put me in a not only is this going to put me in a more desired state i'm not just going to more desired state i'm not just going to more desired state i'm not just going to feel good to things that translate feel good to things that translate feel good to things that translate outside of outside of outside of sauna usage but i'm going to set myself sauna usage but i'm going to set myself sauna usage but i'm going to set myself up to up to up to be at less risk nothing certain but less be at less risk nothing certain but less be at less risk nothing certain but less risk of of getting heart disease and risk of of getting heart disease and risk of of getting heart disease and just overall just overall just overall allowing more totality to allowing more totality to allowing more totality to all cause mortality 40 all cause mortality 40 all cause mortality 40 less likely to die of all-cause less likely to die of all-cause

50:00less likely to die of all-cause mortality using the sauna four to seven mortality using the sauna four to seven mortality using the sauna four to seven times times times per week and per week and per week and like 40 [ __ ] percent is like 40 [ __ ] percent is like 40 [ __ ] percent is is wild and and it's it's everything and is wild and and it's it's everything and is wild and and it's it's everything and there's still a lot of studies being there's still a lot of studies being there's still a lot of studies being done and i'm sure they're going to done and i'm sure they're going to done and i'm sure they're going to continue to do studies on continue to do studies on continue to do studies on sun exposure and cold exposure as well sun exposure and cold exposure as well sun exposure and cold exposure as well but just like those four things alone if but just like those four things alone if but just like those four things alone if you you you weren't sure about whether it would be weren't sure about whether it would be weren't sure about whether it would be worth it to try this on at least or worth it to try this on at least or worth it to try this on at least or introduce it introduce it introduce it into your life in a more regular into your life in a more regular into your life in a more regular fashion fashion fashion it's pretty convincing argument that was it's pretty convincing argument that was it's pretty convincing argument that was a long-term study with over 2 000 some a long-term study with over 2 000 some a long-term study with over 2 000 some participants right uh it was a well done participants right uh it was a well done participants right uh it was a well done study it's a well-known study now and study it's a well-known study now and study it's a well-known study now and and it it was landmark because it did and it it was landmark because it did and it it was landmark because it did show show show that that this is this is this is like seriously healthy i mean this is like seriously healthy i mean this is like seriously healthy i mean this is not this is on could be on par with like not this is on could be on par with like not this is on could be on par with like drinking water and sleeping right drinking water and sleeping right drinking water and sleeping right because because ultimately it's a survival mechanism ultimately it's a survival mechanism ultimately it's a survival mechanism right as as a people you know we came

51:00right as as a people you know we came right as as a people you know we came out of hot environments right like we've out of hot environments right like we've out of hot environments right like we've had to as a people we've survived in had to as a people we've survived in had to as a people we've survived in cold environments extremely cold cold environments extremely cold cold environments extremely cold environments and these are survival environments and these are survival environments and these are survival mechanisms and mechanisms and mechanisms and right now the vast majority of us right right now the vast majority of us right right now the vast majority of us right at least listening to this podcast live at least listening to this podcast live at least listening to this podcast live in an environment between 68 and 72 in an environment between 68 and 72 in an environment between 68 and 72 degrees fahrenheit 24 [ __ ] seven degrees fahrenheit 24 [ __ ] seven degrees fahrenheit 24 [ __ ] seven right you know right you know right you know i mean we're in there one slice of i mean we're in there one slice of i mean we're in there one slice of temperature yeah you're in a car you're temperature yeah you're in a car you're temperature yeah you're in a car you're in your house you're at office you're at in your house you're at office you're at in your house you're at office you're at work maybe you walk to your car and work maybe you walk to your car and work maybe you walk to your car and you're like [ __ ] it's hot you get in you're like [ __ ] it's hot you get in you're like [ __ ] it's hot you get in your car and you crank up the ac and your car and you crank up the ac and your car and you crank up the ac and then it's back to 68 degrees you know then it's back to 68 degrees you know then it's back to 68 degrees you know like it it's like it it's like it it's we get conditioned for this one slice of we get conditioned for this one slice of we get conditioned for this one slice of temperature as you said and we have been temperature as you said and we have been temperature as you said and we have been designed to experience designed to experience designed to experience large swaths of temperature extremes for large swaths of temperature extremes for large swaths of temperature extremes for large periods of time yeah it makes me large periods of time yeah it makes me large periods of time yeah it makes me think about meditation in a way because think about meditation in a way because think about meditation in a way because for so long i for so long i for so long i had only occupied had only occupied had only occupied one slice of conscious reality and if i

52:00one slice of conscious reality and if i one slice of conscious reality and if i was super present it just happened to be was super present it just happened to be was super present it just happened to be an accident where something was an accident where something was an accident where something was happening to me that forced me to be happening to me that forced me to be happening to me that forced me to be extremely present and then introducing extremely present and then introducing extremely present and then introducing meditation on a regular basis allow me meditation on a regular basis allow me meditation on a regular basis allow me to to visit other slices of reality that to to visit other slices of reality that to to visit other slices of reality that occur when you're extremely present and occur when you're extremely present and occur when you're extremely present and so so so sauna sauna sauna same [ __ ] you can exist in same [ __ ] you can exist in same [ __ ] you can exist in another slice of another slice of another slice of temperature reality [ __ ] is actually temperature reality [ __ ] is actually temperature reality [ __ ] is actually different it feels different different it feels different different it feels different it sounds different may even start to it sounds different may even start to it sounds different may even start to look different at a certain point or look different at a certain point or look different at a certain point or depending what type of sauna you're depending what type of sauna you're depending what type of sauna you're using and so it's using and so it's using and so it's it is kind of like it is kind of like it is kind of like you're traveling in a way because you're you're traveling in a way because you're you're traveling in a way because you're visiting these different states and like visiting these different states and like visiting these different states and like you said we're used to being in the same you said we're used to being in the same you said we're used to being in the same state most people are used to being in state most people are used to being in state most people are used to being in the same state i was you know in the the same state i was you know in the the same state i was you know in the same state you know up until probably 19 same state you know up until probably 19 same state you know up until probably 19 20 years old when i 20 years old when i 20 years old when i stayed in the sauna for the first time stayed in the sauna for the first time stayed in the sauna for the first time for more than 10 minutes and it's

53:00for more than 10 minutes and it's for more than 10 minutes and it's is like you're traveling in a way and is like you're traveling in a way and is like you're traveling in a way and you know think about it from like a an you know think about it from like a an you know think about it from like a an efficiency standpoint like a biohacking efficiency standpoint like a biohacking efficiency standpoint like a biohacking standpoint or something like like you standpoint or something like like you standpoint or something like like you know i i don't have a very know i i don't have a very know i i don't have a very firm and routine firm and routine firm and routine meditation practice i know that's meditation practice i know that's meditation practice i know that's something that that you do have and you something that that you do have and you something that that you do have and you know we've talked about a number of know we've talked about a number of know we've talked about a number of times on and off podcasts right i do a times on and off podcasts right i do a times on and off podcasts right i do a lot of walking meditations right i stand lot of walking meditations right i stand lot of walking meditations right i stand in my garden and don't think about [ __ ] in my garden and don't think about [ __ ] in my garden and don't think about [ __ ] and water my garden for 20 minutes every and water my garden for 20 minutes every and water my garden for 20 minutes every morning and i feel like that's i'm morning and i feel like that's i'm morning and i feel like that's i'm calling out a meditation right you know calling out a meditation right you know calling out a meditation right you know and and it may be maybe and it may be and and it may be maybe and it may be and and it may be maybe and it may be right certainly and when i'm sitting in right certainly and when i'm sitting in right certainly and when i'm sitting in the sauna let's say i was in the sauna the sauna let's say i was in the sauna the sauna let's say i was in the sauna that's behind me for 30 minutes right that's behind me for 30 minutes right that's behind me for 30 minutes right it's an infrared sauna it's up to 140 it's an infrared sauna it's up to 140 it's an infrared sauna it's up to 140 degrees right it's like they call it a degrees right it's like they call it a degrees right it's like they call it a two-person song it's like a one and a two-person song it's like a one and a two-person song it's like a one and a half person sauna you got to be really half person sauna you got to be really half person sauna you got to be really close to the person you're in that sauna close to the person you're in that sauna close to the person you're in that sauna with let's put it to you that way yeah with let's put it to you that way yeah with let's put it to you that way yeah uh but it's a uh uh but it's a uh uh but it's a uh you know i i can stack a lot of things you know i i can stack a lot of things you know i i can stack a lot of things at one time like okay i'm in the sauna at one time like okay i'm in the sauna at one time like okay i'm in the sauna i got my water right so i'm taking down

54:00i got my water right so i'm taking down i got my water right so i'm taking down a liter of water right i'm typically a liter of water right i'm typically a liter of water right i'm typically reading for the first 15 minutes i got a reading for the first 15 minutes i got a reading for the first 15 minutes i got a couple books in there right that you couple books in there right that you couple books in there right that you know i'm slowly making my way through know i'm slowly making my way through know i'm slowly making my way through until i get too sweaty and i start to until i get too sweaty and i start to until i get too sweaty and i start to get get the pages wet so the first 15 get get the pages wet so the first 15 get get the pages wet so the first 15 minutes i'm reading i'm advancing myself minutes i'm reading i'm advancing myself minutes i'm reading i'm advancing myself right then maybe i've got a podcast right then maybe i've got a podcast right then maybe i've got a podcast going if i'm in there for longer or going if i'm in there for longer or going if i'm in there for longer or better yet and most of the time i don't better yet and most of the time i don't better yet and most of the time i don't have my phone in there and that last 15 have my phone in there and that last 15 have my phone in there and that last 15 minutes is me and me that's it like not minutes is me and me that's it like not minutes is me and me that's it like not listening to [ __ ] not doing [ __ ] i'm listening to [ __ ] not doing [ __ ] i'm listening to [ __ ] not doing [ __ ] i'm with me right maybe i'm incorporating with me right maybe i'm incorporating with me right maybe i'm incorporating breath work right maybe i'm sitting breath work right maybe i'm sitting breath work right maybe i'm sitting still maybe i'm having a conversation still maybe i'm having a conversation still maybe i'm having a conversation with myself but there's a lot of things with myself but there's a lot of things with myself but there's a lot of things that can happen at one time to make that that can happen at one time to make that that can happen at one time to make that 30 minutes 30 minutes 30 minutes valuable and that's just me and my sauna valuable and that's just me and my sauna valuable and that's just me and my sauna here that's not taken into consideration here that's not taken into consideration here that's not taken into consideration like a like a like a community experience right but we can community experience right but we can community experience right but we can start stacking these things to make start stacking these things to make start stacking these things to make things you know maybe things you know maybe things you know maybe achievable right yeah can can you talk a achievable right yeah can can you talk a achievable right yeah can can you talk a little bit more about your experience little bit more about your experience little bit more about your experience with the infrared sauna because i with the infrared sauna because i with the infrared sauna because i imagine that's something that

55:00imagine that's something that imagine that's something that a lot of people may be interested in a lot of people may be interested in a lot of people may be interested in because it allows you to because it allows you to because it allows you to make the sauna a make the sauna a make the sauna a more active part of your daily routine more active part of your daily routine more active part of your daily routine so could you talk about how you know how so could you talk about how you know how so could you talk about how you know how big it is what it actually looks like big it is what it actually looks like big it is what it actually looks like your routine leading up to the sauna and your routine leading up to the sauna and your routine leading up to the sauna and frequency to give people kind of a frequency to give people kind of a frequency to give people kind of a general overview of your infrared general overview of your infrared general overview of your infrared sauna practice and what that looks like sauna practice and what that looks like sauna practice and what that looks like and then we can get into more of the and then we can get into more of the and then we can get into more of the specifics of what you do there it is specifics of what you do there it is specifics of what you do there it is she's a beauty there it is she's a beaut she's a beauty there it is she's a beaut she's a beauty there it is she's a beaut if you could see it if you could see it if you could see it but but but this this this the sauna like i said gets up to about the sauna like i said gets up to about the sauna like i said gets up to about 140 degrees it's different than 140 degrees it's different than 140 degrees it's different than like a sauna that's typically gonna be like a sauna that's typically gonna be like a sauna that's typically gonna be in a gym right like the the saunas you in a gym right like the the saunas you in a gym right like the the saunas you know where they got the rocks that heat know where they got the rocks that heat know where they got the rocks that heat up or whatever that's like a dry heat up or whatever that's like a dry heat up or whatever that's like a dry heat sauna right that's going to be a sauna right that's going to be a sauna right that's going to be a different type of heat the infrared different type of heat the infrared different type of heat the infrared supposedly kind of penetrates a little supposedly kind of penetrates a little supposedly kind of penetrates a little bit deeper into your into your body bit deeper into your into your body bit deeper into your into your body right and has some benefits there right right and has some benefits there right right and has some benefits there right with that infrared

56:00with that infrared with that infrared i think that's going to be somewhat i think that's going to be somewhat i think that's going to be somewhat similar to benefits from maybe like a similar to benefits from maybe like a similar to benefits from maybe like a red light like an infrared red light red light like an infrared red light red light like an infrared red light which i i really like right i've got a which i i really like right i've got a which i i really like right i've got a lot of anti-inflammation and a lot of lot of anti-inflammation and a lot of lot of anti-inflammation and a lot of like anti-soreness benefits from using a like anti-soreness benefits from using a like anti-soreness benefits from using a infrared red light but that's a infrared red light but that's a infrared red light but that's a different conversation but different conversation but different conversation but the the i mean it's you know this isn't this is i mean it's you know this isn't this is i mean it's you know this isn't this is like an office this is a rather i guess like an office this is a rather i guess like an office this is a rather i guess normal size office small size office you normal size office small size office you normal size office small size office you know it's not even like labeled a know it's not even like labeled a know it's not even like labeled a bedroom it's labeled an office and so bedroom it's labeled an office and so bedroom it's labeled an office and so the sauna fits in this space and the sauna fits in this space and the sauna fits in this space and you know ultimately it takes probably you know ultimately it takes probably you know ultimately it takes probably 15-20 minutes to heat up but you know 15-20 minutes to heat up but you know 15-20 minutes to heat up but you know you build that into whatever you're you build that into whatever you're you build that into whatever you're doing and i can get it it gets to 140 doing and i can get it it gets to 140 doing and i can get it it gets to 140 degrees in 20 minutes and then that degrees in 20 minutes and then that degrees in 20 minutes and then that means i got 40 minutes you know if i means i got 40 minutes you know if i means i got 40 minutes you know if i don't press any other buttons to don't press any other buttons to don't press any other buttons to to rock yeah you know to rock yeah you know to rock yeah you know yeah for people that are just listening yeah for people that are just listening yeah for people that are just listening to this to this to this dave is showing the dave is showing the dave is showing the the sauna on the youtube version it the sauna on the youtube version it the sauna on the youtube version it looks like looks like looks like it's it's like it's it's like it's it's like yeah like like a phone booth size i was

57:00yeah like like a phone booth size i was yeah like like a phone booth size i was gonna say like a glorified refrigerator gonna say like a glorified refrigerator gonna say like a glorified refrigerator like just like the biggest refrigerator like just like the biggest refrigerator like just like the biggest refrigerator i've ever seen but not something that i've ever seen but not something that i've ever seen but not something that can't fit into the corner can't fit into the corner can't fit into the corner of a room and yeah it looks like it's of a room and yeah it looks like it's of a room and yeah it looks like it's about what is it like six seven feet six about what is it like six seven feet six about what is it like six seven feet six something like that six feet six feet something like that six feet six feet something like that six feet six feet six feet i'm like five nine i can stand six feet i'm like five nine i can stand six feet i'm like five nine i can stand up and it's if i tippy toe it i'm up and it's if i tippy toe it i'm up and it's if i tippy toe it i'm touching so and two buttons can fit in touching so and two buttons can fit in touching so and two buttons can fit in there two people can squeeze and sit in there two people can squeeze and sit in there two people can squeeze and sit in there and it'll it'll be all right yep there and it'll it'll be all right yep there and it'll it'll be all right yep it'll be all right um it's got a cool it'll be all right um it's got a cool it'll be all right um it's got a cool like the red or it's got a cool feature like the red or it's got a cool feature like the red or it's got a cool feature on uh it's like a light feature and you on uh it's like a light feature and you on uh it's like a light feature and you can you know turn the light on and it'll can you know turn the light on and it'll can you know turn the light on and it'll be like different colors right but i be like different colors right but i be like different colors right but i always i like a red light environment always i like a red light environment always i like a red light environment you know that's just like a calm you know that's just like a calm you know that's just like a calm chilling light to me right chilling light to me right chilling light to me right so i'll turn it on red so i'll turn it on red so i'll turn it on red you know like i said sometimes i'll have you know like i said sometimes i'll have you know like i said sometimes i'll have music going sometimes i don't music going sometimes i don't music going sometimes i don't but i i do keep magazines in there right but i i do keep magazines in there right but i i do keep magazines in there right i keep you know uh a couple different i keep you know uh a couple different i keep you know uh a couple different books in there and books in there and books in there and you know especially books that you can you know especially books that you can you know especially books that you can kind of like flip to right it's not kind of like flip to right it's not kind of like flip to right it's not necessarily the best to just from trying

58:00necessarily the best to just from trying necessarily the best to just from trying to read a novel that's going to be tough to read a novel that's going to be tough to read a novel that's going to be tough but if i can flip through a book i've but if i can flip through a book i've but if i can flip through a book i've got a couple books in there that i'll got a couple books in there that i'll got a couple books in there that i'll spend some time spend some time spend some time with every now yeah so and with every now yeah so and with every now yeah so and time wise because i i imagine you know time wise because i i imagine you know time wise because i i imagine you know and for me as well people will be and for me as well people will be and for me as well people will be interested in how much time it takes to interested in how much time it takes to interested in how much time it takes to do a full do a full do a full infrared sauna session infrared sauna session infrared sauna session outside the actual time in the sauna so outside the actual time in the sauna so outside the actual time in the sauna so so how long do you or when would you so how long do you or when would you so how long do you or when would you turn it on when does it kind of heat up turn it on when does it kind of heat up turn it on when does it kind of heat up and get going because i've seen and get going because i've seen and get going because i've seen different time estimates on on how long different time estimates on on how long different time estimates on on how long the the sauna takes the heat up so so the the sauna takes the heat up so so the the sauna takes the heat up so so what do you when do you usually flick it what do you when do you usually flick it what do you when do you usually flick it on when do you get in how long do you on when do you get in how long do you on when do you get in how long do you stay in for stay in for stay in for on average and on average and on average and kind of give us a kind of give us a kind of give us a overview of overview of overview of the actual the actual the actual time frame of a sauna session in the time frame of a sauna session in the time frame of a sauna session in the infrared sauna infrared sauna infrared sauna in an infrared sauna right it takes at in an infrared sauna right it takes at in an infrared sauna right it takes at least 20 minutes to heat up to get into least 20 minutes to heat up to get into least 20 minutes to heat up to get into that like mid 130s range i found that that like mid 130s range i found that that like mid 130s range i found that this sauna like will top out at 140

59:00this sauna like will top out at 140 this sauna like will top out at 140 and then it'll kind of like go back down and then it'll kind of like go back down and then it'll kind of like go back down and i'll like hit the up button on the and i'll like hit the up button on the and i'll like hit the up button on the on the heat and it's still like set at on the heat and it's still like set at on the heat and it's still like set at 140 i'm like what the [ __ ] you know but 140 i'm like what the [ __ ] you know but 140 i'm like what the [ __ ] you know but so it'll be like 140 and then like high so it'll be like 140 and then like high so it'll be like 140 and then like high 130s it'll kind of sit in that range um 130s it'll kind of sit in that range um 130s it'll kind of sit in that range um it takes me you know so let's say that's it takes me you know so let's say that's it takes me you know so let's say that's the first 20 minutes right so i hit go the first 20 minutes right so i hit go the first 20 minutes right so i hit go right 20 minutes is it heating up right right 20 minutes is it heating up right right 20 minutes is it heating up right i get in you know let's call it uh 40 i get in you know let's call it uh 40 i get in you know let's call it uh 40 minutes left minutes left minutes left that first 15 minutes is pretty that first 15 minutes is pretty that first 15 minutes is pretty comfortable honestly you know it the comfortable honestly you know it the comfortable honestly you know it the infrared is going to be different than infrared is going to be different than infrared is going to be different than the dry heat like if you walk into a dry the dry heat like if you walk into a dry the dry heat like if you walk into a dry heat sauna you're like heat sauna you're like heat sauna you're like [Music] [Music] smacked in the face like [ __ ] it's hot smacked in the face like [ __ ] it's hot smacked in the face like [ __ ] it's hot right the infrared is a little bit right the infrared is a little bit right the infrared is a little bit different with that it kind of comes on different with that it kind of comes on different with that it kind of comes on slow but then it it feels like slow but then it it feels like slow but then it it feels like after that or at that 15 minute mark after that or at that 15 minute mark after that or at that 15 minute mark roundabout you know so 25 minutes left roundabout you know so 25 minutes left roundabout you know so 25 minutes left or so it's like every poor is sweating or so it's like every poor is sweating or so it's like every poor is sweating you're like sweating like internally you're like sweating like internally you're like sweating like internally right it's not like an outward sweat right it's not like an outward sweat right it's not like an outward sweat so you still get a deep sweat oh you get

1:00so you still get a deep sweat oh you get so you still get a deep sweat oh you get a deep sweat in there oh yeah for sure a deep sweat in there oh yeah for sure a deep sweat in there oh yeah for sure you know and then it's a matter of like you know and then it's a matter of like you know and then it's a matter of like how long you want to be in for you know how long you want to be in for you know how long you want to be in for you know i found and actually this is funny i found and actually this is funny i found and actually this is funny because last year i was using the sauna because last year i was using the sauna because last year i was using the sauna damn near daily right this year when it damn near daily right this year when it damn near daily right this year when it was was was cold i was using the sauna more so kind cold i was using the sauna more so kind cold i was using the sauna more so kind of like like winter time springtime hit of like like winter time springtime hit of like like winter time springtime hit i got to travel in a little bit and i i got to travel in a little bit and i i got to travel in a little bit and i didn't use it a ton and i haven't used didn't use it a ton and i haven't used didn't use it a ton and i haven't used it a lot until about three weeks ago i it a lot until about three weeks ago i it a lot until about three weeks ago i started noticing i i started doing some started noticing i i started doing some started noticing i i started doing some like hot hot longer runs and hot hot like hot hot longer runs and hot hot like hot hot longer runs and hot hot training sessions training sessions training sessions and you know like [ __ ] i can't run until and you know like [ __ ] i can't run until and you know like [ __ ] i can't run until 11 30. it's already you know 94 degrees 11 30. it's already you know 94 degrees 11 30. it's already you know 94 degrees with a real feel of like 104 in the sun with a real feel of like 104 in the sun with a real feel of like 104 in the sun and i'm [ __ ] trying to run hills and i'm [ __ ] trying to run hills and i'm [ __ ] trying to run hills and i'm getting the life sucked out of and i'm getting the life sucked out of and i'm getting the life sucked out of me and i had a realization that i i lost me and i had a realization that i i lost me and i had a realization that i i lost my heat adaption i i wasn't adapted my heat adaption i i wasn't adapted my heat adaption i i wasn't adapted because i wasn't using the sauna and because i wasn't using the sauna and because i wasn't using the sauna and since then uh i've been in the sauna since then uh i've been in the sauna since then uh i've been in the sauna probably four days a week four or five probably four days a week four or five probably four days a week four or five days a week if i'm on my [ __ ] i'm up i

1:01days a week if i'm on my [ __ ] i'm up i days a week if i'm on my [ __ ] i'm up i wake up i hit go on the sauna i drink my wake up i hit go on the sauna i drink my wake up i hit go on the sauna i drink my water i do a lap we got like a one mile water i do a lap we got like a one mile water i do a lap we got like a one mile little loop that i do by the time i get little loop that i do by the time i get little loop that i do by the time i get back 20 minutes later you know i can get back 20 minutes later you know i can get back 20 minutes later you know i can get in the sauna and then it's pretty much in the sauna and then it's pretty much in the sauna and then it's pretty much nice and good and ready to rock but i've nice and good and ready to rock but i've nice and good and ready to rock but i've noticed that i've been handling heat noticed that i've been handling heat noticed that i've been handling heat better even in probably the three weeks better even in probably the three weeks better even in probably the three weeks that i've been that i've been that i've been been working on that so been working on that so been working on that so so even though you're not doing so even though you're not doing so even though you're not doing aerobic exercises inside the sauna aerobic exercises inside the sauna aerobic exercises inside the sauna you you feel like it's improving the way you you feel like it's improving the way you you feel like it's improving the way that your body that your body that your body goes through the process of heating up goes through the process of heating up goes through the process of heating up when you're doing something like running when you're doing something like running when you're doing something like running a spartan race for example or going on a a spartan race for example or going on a a spartan race for example or going on a run going on a bike something like that run going on a bike something like that run going on a bike something like that for sure it's i feel like i'm for sure it's i feel like i'm for sure it's i feel like i'm physiologically adapting to heat better physiologically adapting to heat better physiologically adapting to heat better and able to sustain like working out in and able to sustain like working out in and able to sustain like working out in heat longer you know heat longer you know heat longer you know my heart rate's getting into that the my heart rate's getting into that the my heart rate's getting into that the 140s which is again like a low aerobic 140s which is again like a low aerobic 140s which is again like a low aerobic or aerobic zone right that fat burning or aerobic zone right that fat burning or aerobic zone right that fat burning zone that endurance based zone that's zone that endurance based zone that's zone that endurance based zone that's like a

1:02like a slow run zone for me you know and and so slow run zone for me you know and and so slow run zone for me you know and and so i'm feeling that but i'm also i'm feeling that but i'm also i'm feeling that but i'm also mentally like there's a different mentally like there's a different mentally like there's a different feeling when you're exercising and you feeling when you're exercising and you feeling when you're exercising and you get tired and things you start to talk get tired and things you start to talk get tired and things you start to talk to yourself right and then there's a to yourself right and then there's a to yourself right and then there's a different feeling when you're hot and different feeling when you're hot and different feeling when you're hot and like when you're hot like that panic can like when you're hot like that panic can like when you're hot like that panic can start to raise right because sometime or start to raise right because sometime or start to raise right because sometime or at least for me right like i've noticed at least for me right like i've noticed at least for me right like i've noticed my panic button start to get hit my panic button start to get hit my panic button start to get hit internally internally internally when i'm really really really hot when i'm really really really hot when i'm really really really hot because it's like you can't stop running because it's like you can't stop running because it's like you can't stop running and have it that pain go away right it's and have it that pain go away right it's and have it that pain go away right it's like you stop running and you're still like you stop running and you're still like you stop running and you're still [ __ ] hot and it's like [ __ ] hot and it's like [ __ ] hot and it's like you know the heart rate's banging you you know the heart rate's banging you you know the heart rate's banging you hear and feel your heart you know like pouring sweat maybe i'm you know like pouring sweat maybe i'm starting to get like cold and i'm like starting to get like cold and i'm like starting to get like cold and i'm like oh [ __ ] you know and i've noticed that i oh [ __ ] you know and i've noticed that i oh [ __ ] you know and i've noticed that i can handle that better can handle that better can handle that better because of the sauna sessions because i because of the sauna sessions because i because of the sauna sessions because i go through a little mini panic go through a little mini panic go through a little mini panic get into 30 or 40 minutes in my in my get into 30 or 40 minutes in my in my get into 30 or 40 minutes in my in my sauna sessions so when i'm actually

1:03sauna sessions so when i'm actually sauna sessions so when i'm actually outside and it's hot outside and it's hot outside and it's hot you know one of the benefits of of sauna you know one of the benefits of of sauna you know one of the benefits of of sauna and repeated heat exposure you sweat at and repeated heat exposure you sweat at and repeated heat exposure you sweat at a lower temperature you know so it it's a lower temperature you know so it it's a lower temperature you know so it it's you know or you can handle a higher you know or you can handle a higher you know or you can handle a higher temperature without starting to sweat temperature without starting to sweat temperature without starting to sweat rather right and and you know that's rather right and and you know that's rather right and and you know that's that's that's that's an important thing right like you're an important thing right like you're an important thing right like you're able to you know again physiologically able to you know again physiologically able to you know again physiologically and mentally respond better to the and mentally respond better to the and mentally respond better to the stresses of heat stresses of heat stresses of heat yeah yeah uh dr andrew huberman over at stanford uh dr andrew huberman over at stanford uh dr andrew huberman over at stanford he has a podcast called hubermann lab he has a podcast called hubermann lab he has a podcast called hubermann lab which i highly recommend checking out which i highly recommend checking out which i highly recommend checking out and and he talks about the body's response to he talks about the body's response to he talks about the body's response to heat where heat where heat where it's not just a tiring feeling your it's not just a tiring feeling your it's not just a tiring feeling your muscles literally stop working at a muscles literally stop working at a muscles literally stop working at a certain temperature or if they've been certain temperature or if they've been certain temperature or if they've been exposed to a certain amount of heat exposed to a certain amount of heat exposed to a certain amount of heat for for for a longer period of time where the atp a longer period of time where the atp a longer period of time where the atp gets depleted your muscles stop firing gets depleted your muscles stop firing gets depleted your muscles stop firing and and people have died because they've been so people have died because they've been so

1:04people have died because they've been so good at turning off that panic response good at turning off that panic response good at turning off that panic response like you're talking about where i'm like you're talking about where i'm like you're talking about where i'm heating up heating up heating up and i'm just gonna keep going maybe your and i'm just gonna keep going maybe your and i'm just gonna keep going maybe your heart is racing maybe you know you're heart is racing maybe you know you're heart is racing maybe you know you're starting to get crazy thoughts and there starting to get crazy thoughts and there starting to get crazy thoughts and there have been people that have been these have been people that have been these have been people that have been these extreme extreme extreme extreme sport athletes extreme distance extreme sport athletes extreme distance extreme sport athletes extreme distance athletes endurance athletes that get so athletes endurance athletes that get so athletes endurance athletes that get so good at pushing through the body's good at pushing through the body's good at pushing through the body's physiological response of physiological response of physiological response of the the muscles stop the the muscles stop the the muscles stop firing they basically can like will firing they basically can like will firing they basically can like will themselves sometimes to death themselves sometimes to death themselves sometimes to death to overtake that to overtake that to overtake that to overtake the body's reaction it was to overtake the body's reaction it was to overtake the body's reaction it was it was crazy enough i mean that's it was crazy enough i mean that's it was crazy enough i mean that's you know we're not advocating that by you know we're not advocating that by you know we're not advocating that by any way shape or form here in this next any way shape or form here in this next any way shape or form here in this next podcast you know listen to yourself you podcast you know listen to yourself you podcast you know listen to yourself you know but there's know but there's know but there's in sport you know he in the moment right in sport you know he in the moment right in sport you know he in the moment right in training it's he who can recover from in training it's he who can recover from in training it's he who can recover from the most volume wins right that's the the most volume wins right that's the the most volume wins right that's the person that's going to be the fittest person that's going to be the fittest person that's going to be the fittest right and in sport right and in sport right and in sport two equally fit people he who suffers two equally fit people he who suffers two equally fit people he who suffers most wins that race right or wins that most wins that race right or wins that most wins that race right or wins that event right and if the body can adapt to

1:05event right and if the body can adapt to event right and if the body can adapt to a point where a point where a point where you're sitting in the low 180 heart you're sitting in the low 180 heart you're sitting in the low 180 heart rates you're well above threshold and rates you're well above threshold and rates you're well above threshold and you're holding it for two hours right you're holding it for two hours right you're holding it for two hours right two and a half hours right and it's two and a half hours right and it's two and a half hours right and it's [ __ ] hot [ __ ] hot [ __ ] hot and you're dehydrated and things are and you're dehydrated and things are and you're dehydrated and things are cramping and things are hurting but cramping and things are hurting but cramping and things are hurting but you're still going like you got a good you're still going like you got a good you're still going like you got a good chance of doing well whatever that sport chance of doing well whatever that sport chance of doing well whatever that sport is is you know or you're in the race and you know or you're in the race and you know or you're in the race and you're you're still cruising at the end you're you're still cruising at the end you're you're still cruising at the end regardless like if you want to be good regardless like if you want to be good regardless like if you want to be good at something like that you got to be at something like that you got to be at something like that you got to be good at getting at overcoming the good at getting at overcoming the good at getting at overcoming the the quit right and the quit right and the quit right and there's the mental aspect to that but there's the mental aspect to that but there's the mental aspect to that but then there's also the oh wow my body then there's also the oh wow my body then there's also the oh wow my body physiologically hasn't adapted to this physiologically hasn't adapted to this physiologically hasn't adapted to this and thus like i can't keep going and thus like i can't keep going and thus like i can't keep going right yeah so there's competitions right yeah so there's competitions right yeah so there's competitions competition adds in that whole competition adds in that whole competition adds in that whole other side where you're actively pushing other side where you're actively pushing other side where you're actively pushing yourself past a point yourself past a point yourself past a point where you know where you know where you know long term it may not be good for you to long term it may not be good for you to long term it may not be good for you to enter some of those states on a enter some of those states on a enter some of those states on a consistent basis but you're also in it consistent basis but you're also in it consistent basis but you're also in it because you're when you're in it to win because you're when you're in it to win because you're when you're in it to win it so you're like [ __ ] it i'm gonna do

1:06it so you're like [ __ ] it i'm gonna do it so you're like [ __ ] it i'm gonna do whatever how whatever i have to do to whatever how whatever i have to do to whatever how whatever i have to do to win win win and and you know where you know where you know where i imagine most people that are listening i imagine most people that are listening i imagine most people that are listening to this are not to this are not to this are not uh competitive athletes that are that uh competitive athletes that are that uh competitive athletes that are that are running uh ultra marathons or are running uh ultra marathons or are running uh ultra marathons or endurance marathons or maybe even endurance marathons or maybe even endurance marathons or maybe even spartan races like spartan races like spartan races like yourself and so again yeah we we are yourself and so again yeah we we are yourself and so again yeah we we are advocating in these segments advocating in these segments advocating in these segments long-term health long-term benefits so long-term health long-term benefits so long-term health long-term benefits so if something is not gonna make you be if something is not gonna make you be if something is not gonna make you be around 10 years from now then you know around 10 years from now then you know around 10 years from now then you know you got to listen to your body and only you got to listen to your body and only you got to listen to your body and only you can do that at a certain point we you can do that at a certain point we you can do that at a certain point we can give you a general idea of talking can give you a general idea of talking can give you a general idea of talking about our experiences and the things about our experiences and the things about our experiences and the things that we've that we've that we've researched researched researched but only but only but only you can be your own self-advocate for you can be your own self-advocate for you can be your own self-advocate for starting things up or shutting them down starting things up or shutting them down starting things up or shutting them down yeah and yeah and yeah and start start start you don't got to be in a race you don't you don't got to be in a race you don't you don't got to be in a race you don't got to be pushing yourself for two and a got to be pushing yourself for two and a got to be pushing yourself for two and a half hours at you know 180 heart rate half hours at you know 180 heart rate half hours at you know 180 heart rate like like and it's good for you to do that for a

1:07and it's good for you to do that for a and it's good for you to do that for a minute or two minute or two minute or two two to three days a week two to three days a week two to three days a week especially if you haven't done it you especially if you haven't done it you especially if you haven't done it you know because ultimately know because ultimately know because ultimately that example of the competition is one that example of the competition is one that example of the competition is one end of the extreme that that may kill end of the extreme that that may kill end of the extreme that that may kill one or two people but the other end of one or two people but the other end of one or two people but the other end of that extreme the other end of that that extreme the other end of that that extreme the other end of that spectrum kills spectrum kills spectrum kills hundreds of thousands you know obesity hundreds of thousands you know obesity hundreds of thousands you know obesity and inactivity kills way more than and inactivity kills way more than and inactivity kills way more than you know someone you know someone you know someone blowing up because they are running bad blowing up because they are running bad blowing up because they are running bad water 135 in the middle of the desert water 135 in the middle of the desert water 135 in the middle of the desert you know you know you know so so there is a you know there is a you know there is a you know start start start start yeah be better you know start start be yeah be better you know start start be yeah be better you know start start be better better better we alluded to we started talking about we alluded to we started talking about we alluded to we started talking about the competition aspect the competition aspect the competition aspect and and you yourself you yourself you yourself run spartan races and you have been for run spartan races and you have been for run spartan races and you have been for a long time now and you're a long time now and you're a long time now and you're looking for ways actively to looking for ways actively to looking for ways actively to bio hack yourself into to better times bio hack yourself into to better times bio hack yourself into to better times and and looking for things to looking for things to looking for things to improve your performance in these improve your performance in these improve your performance in these spartan races and

1:08spartan races and spartan races and going back to andrew huberman he had a going back to andrew huberman he had a going back to andrew huberman he had a recent podcast on cooling and recent podcast on cooling and recent podcast on cooling and performance so this would be kind of a performance so this would be kind of a performance so this would be kind of a cool transition to get into cold cool transition to get into cold cool transition to get into cold exposure and the cooling aspect tied exposure and the cooling aspect tied exposure and the cooling aspect tied into competition into competition into competition and this applies to and this applies to and this applies to recreational athletes and professional recreational athletes and professional recreational athletes and professional athletes both types of athletes both types of athletes both types of uh people were studied and this is uh people were studied and this is uh people were studied and this is what i'm gonna get into what i'm gonna get into what i'm gonna get into is the work of craig heller is the work of craig heller is the work of craig heller at stanford university and dr andrew at stanford university and dr andrew at stanford university and dr andrew huberman talks about huberman talks about huberman talks about cooling and performance on his podcast cooling and performance on his podcast cooling and performance on his podcast the hubermann lab and i'll link to the the hubermann lab and i'll link to the the hubermann lab and i'll link to the episode as well in the description episode as well in the description episode as well in the description and and when i heard this i thought of you when i heard this i thought of you when i heard this i thought of you because i was like [ __ ] like because i was like [ __ ] like because i was like [ __ ] like this is literally right up your alley of this is literally right up your alley of this is literally right up your alley of performing longer or performing better performing longer or performing better performing longer or performing better for long distances and in races that for long distances and in races that for long distances and in races that involve not only endurance but also involve not only endurance but also involve not only endurance but also resistance as well and strength resistance as well and strength resistance as well and strength exercises so exercises so exercises so i'm excited you might have been uh

1:09i'm excited you might have been uh i'm excited you might have been uh you might have you might have you might have heard some of this research already i'm heard some of this research already i'm heard some of this research already i'm i'm not sure what you i'm not sure what you i'm not sure what you know about the know about the know about the the cooling studies at stanford but i'm the cooling studies at stanford but i'm the cooling studies at stanford but i'm excited to get into this because i i excited to get into this because i i excited to get into this because i i think it's yeah dive something that think it's yeah dive something that think it's yeah dive something that you'll probably end up using you'll probably end up using you'll probably end up using sweet dive so sweet dive so sweet dive so so to start off so to start off so to start off here's a quote from dr hubermann he says here's a quote from dr hubermann he says here's a quote from dr hubermann he says temperature is the most powerful temperature is the most powerful temperature is the most powerful variable for improving physical variable for improving physical variable for improving physical performance and for recovery i'd argue performance and for recovery i'd argue performance and for recovery i'd argue it's even more important than sleep so it's even more important than sleep so it's even more important than sleep so based on the studies that dr huberman's based on the studies that dr huberman's based on the studies that dr huberman's going through at this moment going through at this moment going through at this moment he said word for where the temperature he said word for where the temperature he said word for where the temperature is the most powerful variable for is the most powerful variable for is the most powerful variable for improving physical performance i'd argue improving physical performance i'd argue improving physical performance i'd argue it's even more important than sleep and it's even more important than sleep and it's even more important than sleep and that gives you an idea of how that gives you an idea of how that gives you an idea of how enthusiastic and the science because enthusiastic and the science because enthusiastic and the science because he's a he's a neuroscientist by trade he he's a he's a neuroscientist by trade he he's a he's a neuroscientist by trade he he would not be making a statement like he would not be making a statement like he would not be making a statement like that if there was not ample research to that if there was not ample research to that if there was not ample research to back it up at this point and so let's

1:10back it up at this point and so let's back it up at this point and so let's get into it this may show that yeah this get into it this may show that yeah this get into it this may show that yeah this may show how much of a nerd i am but may show how much of a nerd i am but may show how much of a nerd i am but that statement gave me goosebumps that statement gave me goosebumps that statement gave me goosebumps because i know what you're about to say because i know what you're about to say because i know what you're about to say is going to be [ __ ] legit so is going to be [ __ ] legit so is going to be [ __ ] legit so yes dude yes dude yes dude is i i will do my best to to translate is i i will do my best to to translate is i i will do my best to to translate the main points of the study the main points of the study the main points of the study into into into a way that can be understood by uh a way that can be understood by uh a way that can be understood by uh neuroscience peasants like myself and neuroscience peasants like myself and neuroscience peasants like myself and for those listening who don't have a for those listening who don't have a for those listening who don't have a neuroscience background i'm doing my neuroscience background i'm doing my neuroscience background i'm doing my best going through these studies best going through these studies best going through these studies so he uh so he uh so he uh he talks about he talks about he talks about but before he gets into the actual but before he gets into the actual but before he gets into the actual studies by craig heller at stanford he studies by craig heller at stanford he studies by craig heller at stanford he talks about the basics of cooling and talks about the basics of cooling and talks about the basics of cooling and performance so this is uh performance so this is uh performance so this is uh still dr hubermann talking about this he still dr hubermann talking about this he still dr hubermann talking about this he says you know why focus on cooling with says you know why focus on cooling with says you know why focus on cooling with performance and so performance and so performance and so we already mentioned that when the we already mentioned that when the we already mentioned that when the muscles heat up too much they lose the muscles heat up too much they lose the muscles heat up too much they lose the ability to contract the atp stops ability to contract the atp stops ability to contract the atp stops generating and the the range for this generating and the the range for this generating and the the range for this temperature where atp stops generating temperature where atp stops generating temperature where atp stops generating is actually

1:11is actually is actually not that big we're still finding out not that big we're still finding out not that big we're still finding out more about the range at which the more about the range at which the more about the range at which the muscles can function under heat for a muscles can function under heat for a muscles can function under heat for a certain period of time certain period of time certain period of time but it's it's actually smaller than but it's it's actually smaller than but it's it's actually smaller than what researchers previously thought and what researchers previously thought and what researchers previously thought and so so the three compartments the three compartments the three compartments on our body on our body on our body that are that are that are the best for passing heat and coolness the best for passing heat and coolness the best for passing heat and coolness are as follows are as follows are as follows it's the face it's the face it's the face the palms of the hands and the bottoms the palms of the hands and the bottoms the palms of the hands and the bottoms of the feet of the feet of the feet and in in layman's terms this is how i and in in layman's terms this is how i and in in layman's terms this is how i understood understood understood the the essence of what the the essence of what the the essence of what dr hubert was talking about from craig dr hubert was talking about from craig dr hubert was talking about from craig heller's studies heller's studies heller's studies it's that these areas have blood flow it's that these areas have blood flow it's that these areas have blood flow that are that are different that allows heat and cold to different that allows heat and cold to different that allows heat and cold to pass through more quickly and more of it pass through more quickly and more of it pass through more quickly and more of it so so if if if our hands and our bottoms of the feet our hands and our bottoms of the feet our hands and our bottoms of the feet and the the face essentially had these

1:12and the the face essentially had these and the the face essentially had these valves on it if they did i'm not saying valves on it if they did i'm not saying valves on it if they did i'm not saying they do but just to get like a visual they do but just to get like a visual they do but just to get like a visual these valves these valves these valves are larger are larger are larger than the valves that would be on the than the valves that would be on the than the valves that would be on the other areas of our body so whatever is other areas of our body so whatever is other areas of our body so whatever is coming in whatever temperature is coming coming in whatever temperature is coming coming in whatever temperature is coming in in in it's going to fill those valves more it's going to fill those valves more it's going to fill those valves more fully and it's going to happen also more fully and it's going to happen also more fully and it's going to happen also more quickly because there's more of a flow quickly because there's more of a flow quickly because there's more of a flow and so the actual physics of these areas and so the actual physics of these areas and so the actual physics of these areas of the body with the skin the veins the of the body with the skin the veins the of the body with the skin the veins the blood vessels the the face the palms and blood vessels the the face the palms and blood vessels the the face the palms and the bottom of your foot the bottom of your foot the bottom of your foot that is where that is where that is where heat and cold pass the most efficiently heat and cold pass the most efficiently heat and cold pass the most efficiently in terms of the volume and also how in terms of the volume and also how in terms of the volume and also how quickly it passes quickly it passes quickly it passes so that is something to keep in mind as so that is something to keep in mind as so that is something to keep in mind as we go forward we go forward we go forward the reason for that specifically that he the reason for that specifically that he the reason for that specifically that he goes into is is these things called adas goes into is is these things called adas goes into is is these things called adas it's different than the types of blood it's different than the types of blood it's different than the types of blood vessels and i'll let uh dr hubermann vessels and i'll let uh dr hubermann vessels and i'll let uh dr hubermann take that away in ways that i can't

1:13take that away in ways that i can't take that away in ways that i can't begin to begin to begin to describe describe describe but but show notes show notes show notes exactly show notes keeping that in mind exactly show notes keeping that in mind exactly show notes keeping that in mind and i also feel goosebumps too talking and i also feel goosebumps too talking and i also feel goosebumps too talking about this because this is it's about this because this is it's about this because this is it's literally the craziest [ __ ] that i've literally the craziest [ __ ] that i've literally the craziest [ __ ] that i've read in read in read in a very long time so keeping those three a very long time so keeping those three a very long time so keeping those three areas of the body in mind the face areas of the body in mind the face areas of the body in mind the face the palms of the hands and the feet the palms of the hands and the feet the palms of the hands and the feet we've identified that these are the most we've identified that these are the most we've identified that these are the most efficient at passing efficient at passing efficient at passing coolness and warmth and this is coolness and warmth and this is coolness and warmth and this is super applicable for performance and super applicable for performance and super applicable for performance and competition because as i just said your competition because as i just said your competition because as i just said your muscles stop working muscles stop working muscles stop working when they reach a certain temperature when they reach a certain temperature when they reach a certain temperature when they get too hot so in terms of when they get too hot so in terms of when they get too hot so in terms of performance you want to leverage these performance you want to leverage these performance you want to leverage these three areas so that your muscles don't three areas so that your muscles don't three areas so that your muscles don't stop working so that they don't get too stop working so that they don't get too stop working so that they don't get too hot so the whole focus of this is to hot so the whole focus of this is to hot so the whole focus of this is to allow your body to let go of the heat to allow your body to let go of the heat to allow your body to let go of the heat to your muscles and and continue your muscles and and continue your muscles and and continue performance and so this leads me to the

1:14performance and so this leads me to the performance and so this leads me to the first study first study first study by craig heller he by craig heller he by craig heller he uh it's called the tight end dip study uh it's called the tight end dip study uh it's called the tight end dip study and so tight end tight ended in football and so tight end tight ended in football and so tight end tight ended in football dips where you're pressing up tricep dips where you're pressing up tricep dips where you're pressing up tricep exercise in the gym exercise in the gym exercise in the gym and so the tight end dip study and this and so the tight end dip study and this and so the tight end dip study and this is a is a is a an excerpt from the study and then i'll an excerpt from the study and then i'll an excerpt from the study and then i'll go through uh how i interpreted it go through uh how i interpreted it go through uh how i interpreted it this is word for word from the study this is word for word from the study this is word for word from the study he writes a tight end he writes a tight end he writes a tight end for the san francisco 49ers performed for the san francisco 49ers performed for the san francisco 49ers performed tricep dips in his regular exercise tricep dips in his regular exercise tricep dips in his regular exercise routine he was able to do 40 in his routine he was able to do 40 in his routine he was able to do 40 in his first set 4-0 first set 4-0 first set 4-0 with decreasing numbers and four with decreasing numbers and four with decreasing numbers and four subsequent sets ending in muscle fatigue subsequent sets ending in muscle fatigue subsequent sets ending in muscle fatigue so so the tight end did in a lab setting did the tight end did in a lab setting did the tight end did in a lab setting did 40 dips first set 40 dips first set 40 dips first set gradually got lower and lower and lower gradually got lower and lower and lower gradually got lower and lower and lower and then by the fourth set uh and then by the fourth set uh and then by the fourth set uh he had totaled 103 dips total across all he had totaled 103 dips total across all he had totaled 103 dips total across all four sets four sets four sets on a subsequent trial day

1:15on a subsequent trial day on a subsequent trial day he was cooled between sets he was cooled between sets he was cooled between sets and so the the first 103 total and so the the first 103 total and so the the first 103 total reps there was no reps there was no reps there was no extra assistance from temperatures extra assistance from temperatures extra assistance from temperatures simply just doing the dips resting in simply just doing the dips resting in simply just doing the dips resting in between as far as i could tell and then between as far as i could tell and then between as far as i could tell and then doing more dips doing more dips doing more dips on the subsequent trial day he was on the subsequent trial day he was on the subsequent trial day he was cooled between sets and so basically cooled between sets and so basically cooled between sets and so basically with one hand the tight end was holding with one hand the tight end was holding with one hand the tight end was holding on to a cooling device it kind of looked on to a cooling device it kind of looked on to a cooling device it kind of looked like a metal pipe in the picture and like a metal pipe in the picture and like a metal pipe in the picture and you can go into the the exact you can go into the the exact you can go into the the exact temperature in the study but essentially temperature in the study but essentially temperature in the study but essentially you want to cool the hand but not make you want to cool the hand but not make you want to cool the hand but not make it too cold is so your blood vessels it too cold is so your blood vessels it too cold is so your blood vessels constrict they you don't want them to constrict they you don't want them to constrict they you don't want them to vasoconstrict too much to where you know vasoconstrict too much to where you know vasoconstrict too much to where you know nothing can pass through you you want a nothing can pass through you you want a nothing can pass through you you want a cooling effect you don't want a freezing cooling effect you don't want a freezing cooling effect you don't want a freezing effect okay and so effect okay and so effect okay and so the tight end uh was cooled between sets the tight end uh was cooled between sets the tight end uh was cooled between sets on the subsequent trial day and his on the subsequent trial day and his on the subsequent trial day and his numbers numbers numbers for the sets for the sets for the sets were considerably higher he did 135

1:16were considerably higher he did 135 were considerably higher he did 135 total dips total dips total dips and he was able to do and he was able to do and he was able to do four additional sets so 63 additional four additional sets so 63 additional four additional sets so 63 additional dips in addition to the 135 he continued dips in addition to the 135 he continued dips in addition to the 135 he continued to use the cooling during his twice a to use the cooling during his twice a to use the cooling during his twice a week workouts and in four weeks he was week workouts and in four weeks he was week workouts and in four weeks he was doing 310 dips in a session so the only doing 310 dips in a session so the only doing 310 dips in a session so the only thing that changed was the the cooling thing that changed was the the cooling thing that changed was the the cooling device that they used in this lab to device that they used in this lab to device that they used in this lab to where in between sets he was holding on where in between sets he was holding on where in between sets he was holding on with one hand and with one hand and with one hand and from what i understand and it goes into from what i understand and it goes into from what i understand and it goes into scientific detail in the study scientific detail in the study scientific detail in the study that cooling effect through the palms of that cooling effect through the palms of that cooling effect through the palms of his hands allowed his hands allowed his hands allowed the the the temperature of the cooling device the temperature of the cooling device the temperature of the cooling device the metal pipe whatever it was to pass the metal pipe whatever it was to pass the metal pipe whatever it was to pass through into his system through into his system through into his system it it it goes throughout his body in a manner goes throughout his body in a manner goes throughout his body in a manner where his muscles were being cooled where his muscles were being cooled where his muscles were being cooled but not but not but not cooled to the point where it would be

1:17cooled to the point where it would be cooled to the point where it would be stiff or or inhibit performance it was stiff or or inhibit performance it was stiff or or inhibit performance it was simply keeping them at an optimal simply keeping them at an optimal simply keeping them at an optimal temperature around what it would be temperature around what it would be temperature around what it would be during the first set but for all four during the first set but for all four during the first set but for all four sets so in under normal conditions sets so in under normal conditions sets so in under normal conditions your muscles get hotter and hotter and your muscles get hotter and hotter and your muscles get hotter and hotter and hotter eventually they fatigue to where hotter eventually they fatigue to where hotter eventually they fatigue to where your your your number of reps drops precipitously number of reps drops precipitously number of reps drops precipitously with the cooling device he was able to with the cooling device he was able to with the cooling device he was able to hang onto that device hang onto that device hang onto that device during rest and during rest and during rest and i believe it was a 40 increase oh excuse me double increase oh excuse me double uh the output and dips and there's also uh the output and dips and there's also uh the output and dips and there's also another pull-up study where it tripled another pull-up study where it tripled another pull-up study where it tripled and quadrupled with outputs with the and quadrupled with outputs with the and quadrupled with outputs with the cooling cooling cooling device device device and that is the only thing that changed and that is the only thing that changed and that is the only thing that changed there was no uh there was no uh there was no uh assuming the diet and intake of other assuming the diet and intake of other assuming the diet and intake of other supplements remain the same the only supplements remain the same the only supplements remain the same the only thing that changed was the period of thing that changed was the period of thing that changed was the period of time it was four weeks and the the time it was four weeks and the the time it was four weeks and the the cooling device it was it's

1:18cooling device it was it's cooling device it was it's it's it's i'm looking at two buckets in my i'm looking at two buckets in my i'm looking at two buckets in my backyard and i'm gonna fill those backyard and i'm gonna fill those backyard and i'm gonna fill those buckets with ice water and i'm gonna get buckets with ice water and i'm gonna get buckets with ice water and i'm gonna get my assault bike and some kettlebells and my assault bike and some kettlebells and my assault bike and some kettlebells and [ __ ] [ __ ] [ __ ] and i'm gonna just stick my feet and my and i'm gonna just stick my feet and my and i'm gonna just stick my feet and my hands in the buckets of ice water or hands in the buckets of ice water or hands in the buckets of ice water or maybe even in the in the freezer maybe even in the in the freezer maybe even in the in the freezer and and experiment with this experiment with this experiment with this uh from a rep standpoint and i'm uh from a rep standpoint and i'm uh from a rep standpoint and i'm thinking like a like the assault bike thinking like a like the assault bike thinking like a like the assault bike would work really well from like a would work really well from like a would work really well from like a tabata standpoint for example you know tabata standpoint for example you know tabata standpoint for example you know where if i were to do a 20 seconds on 10 where if i were to do a 20 seconds on 10 where if i were to do a 20 seconds on 10 seconds off for eight sets that's called seconds off for eight sets that's called seconds off for eight sets that's called the tabata right and you do hard for 20 the tabata right and you do hard for 20 the tabata right and you do hard for 20 seconds and rest for 10 seconds and you seconds and rest for 10 seconds and you seconds and rest for 10 seconds and you know that's that's ultimately four know that's that's ultimately four know that's that's ultimately four minutes of exercise right i could see minutes of exercise right i could see minutes of exercise right i could see the output of that with that cooling the output of that with that cooling the output of that with that cooling mechanism in between being so much mechanism in between being so much mechanism in between being so much higher over a period of time versus just higher over a period of time versus just higher over a period of time versus just doing it without the cooling that's doing it without the cooling that's doing it without the cooling that's that's why yeah this is this is that's why yeah this is this is that's why yeah this is this is something that i wrote after the uh something that i wrote after the uh something that i wrote after the uh what i just read from the study what i just read from the study what i just read from the study after reading it i wrote down studies after reading it i wrote down studies after reading it i wrote down studies have shown that when you leverage these

1:19have shown that when you leverage these have shown that when you leverage these three areas of the body you can double three areas of the body you can double three areas of the body you can double the amount of dips triple or quadruple the amount of dips triple or quadruple the amount of dips triple or quadruple the amount of pull-ups and and it the amount of pull-ups and and it the amount of pull-ups and and it applies to recreational and pro athletes applies to recreational and pro athletes applies to recreational and pro athletes and you also vastly improve aerobic uh and you also vastly improve aerobic uh and you also vastly improve aerobic uh aerobic output there's a treadmill study aerobic output there's a treadmill study aerobic output there's a treadmill study that i'm going to get into shortly and that i'm going to get into shortly and that i'm going to get into shortly and again i'll link the individual studies again i'll link the individual studies again i'll link the individual studies the episodes of the andrew huberman the episodes of the andrew huberman the episodes of the andrew huberman podcast the huberman lab so you can go podcast the huberman lab so you can go podcast the huberman lab so you can go through this yourself take a look at it through this yourself take a look at it through this yourself take a look at it because if you're just listening to this because if you're just listening to this because if you're just listening to this and you're familiar with and you're familiar with and you're familiar with athletic performance and what it feels athletic performance and what it feels athletic performance and what it feels like to fail in a set it sounds like to fail in a set it sounds like to fail in a set it sounds unbelievable that holding on to a unbelievable that holding on to a unbelievable that holding on to a cooling device in between sets cooling device in between sets cooling device in between sets can improve your performance by double can improve your performance by double can improve your performance by double triple triple triple and quadruple and quadruple and quadruple but with who they're studying and what but with who they're studying and what but with who they're studying and what they're studying right now these are they're studying right now these are they're studying right now these are simply what the experiments show simply what the experiments show simply what the experiments show and for your experiment in the backyard and for your experiment in the backyard and for your experiment in the backyard i would say i mean this is just based i would say i mean this is just based i would say i mean this is just based off of off of off of me going through the study this week so

1:20me going through the study this week so me going through the study this week so i'm i'm in no way an expert on this type i'm i'm in no way an expert on this type i'm i'm in no way an expert on this type of of therapy or performance but i i would say therapy or performance but i i would say therapy or performance but i i would say what was important in the study was to what was important in the study was to what was important in the study was to not have not have not have both both limbs limbs limbs on the same part of the body on the same part of the body on the same part of the body in in experiencing coolness so it was almost experiencing coolness so it was almost experiencing coolness so it was almost interesting the way it sounds in the interesting the way it sounds in the interesting the way it sounds in the study is almost like a circuit for a study is almost like a circuit for a study is almost like a circuit for a battery where like you don't want both battery where like you don't want both battery where like you don't want both to be to be to be plugged in it's kind of like a loop in plugged in it's kind of like a loop in plugged in it's kind of like a loop in your body where putting only one hand your body where putting only one hand your body where putting only one hand on this device had the effect of on this device had the effect of on this device had the effect of allowing the heat to circulate better allowing the heat to circulate better allowing the heat to circulate better than if you had put both hands on the than if you had put both hands on the than if you had put both hands on the same same same cooling device and they're also cooling device and they're also cooling device and they're also developing this technology with developing this technology with developing this technology with they're testing it on ufc fighters they're testing it on ufc fighters they're testing it on ufc fighters andrew huberman got on the joe rogan andrew huberman got on the joe rogan andrew huberman got on the joe rogan podcast and said that they're they're podcast and said that they're they're podcast and said that they're they're currently looking at this with uh people currently looking at this with uh people currently looking at this with uh people competing in ufc to possibly do competing in ufc to possibly do competing in ufc to possibly do something in between rounds because one something in between rounds because one something in between rounds because one of the things that people think and what of the things that people think and what of the things that people think and what i thought before reading this is that

1:21i thought before reading this is that i thought before reading this is that the best way to cool yourself is to put the best way to cool yourself is to put the best way to cool yourself is to put a cold a cold a cold towel or an ice towel on your neck and towel or an ice towel on your neck and towel or an ice towel on your neck and it feels good but apparently it feels good but apparently it feels good but apparently it's actually it's actually it's actually worse for you because it basically tells worse for you because it basically tells worse for you because it basically tells your brain to to heat you up because your brain to to heat you up because your brain to to heat you up because it's it's getting a signal that is not it's it's getting a signal that is not it's it's getting a signal that is not what you would want in that situation what you would want in that situation what you would want in that situation the ad the proper way to do it would be the ad the proper way to do it would be the ad the proper way to do it would be through leveraging these pathways that through leveraging these pathways that through leveraging these pathways that we just talked about with the the palms we just talked about with the the palms we just talked about with the the palms of the hands the face of the hands the face of the hands the face and the bottoms of the feet and the bottoms of the feet and the bottoms of the feet man that's so rad i'm gonna do this man that's so rad i'm gonna do this man that's so rad i'm gonna do this today today today and i'm just gonna stick a hand in the and i'm just gonna stick a hand in the and i'm just gonna stick a hand in the tub then in between sets tub then in between sets tub then in between sets for however long and see what happens for however long and see what happens for however long and see what happens you said not to the point where we're at you said not to the point where we're at you said not to the point where we're at you know you're restricting vasodilation you know you're restricting vasodilation you know you're restricting vasodilation but to the point where it's just cool but to the point where it's just cool but to the point where it's just cool cooling off right yeah it sounds it cooling off right yeah it sounds it cooling off right yeah it sounds it sounds like it didn't have any uh sounds like it didn't have any uh sounds like it didn't have any uh time or temperature self reports yeah it time or temperature self reports yeah it time or temperature self reports yeah it didn't have any self-reports from the didn't have any self-reports from the didn't have any self-reports from the athletes themselves like it didn't have athletes themselves like it didn't have athletes themselves like it didn't have a statement saying you know my hand felt a statement saying you know my hand felt

1:22a statement saying you know my hand felt frozen in between sets right but the way frozen in between sets right but the way frozen in between sets right but the way that it was described the study makes it that it was described the study makes it that it was described the study makes it sound like you want the temperature sound like you want the temperature sound like you want the temperature of your hands of your single hand to be of your hands of your single hand to be of your hands of your single hand to be cool but not cold to the point where cool but not cold to the point where cool but not cold to the point where you get the feeling of sticking your you get the feeling of sticking your you get the feeling of sticking your hand in a bucket of ice and you take it hand in a bucket of ice and you take it hand in a bucket of ice and you take it out and it's kind of like slow motion or out and it's kind of like slow motion or out and it's kind of like slow motion or you know something i'm familiar with is you know something i'm familiar with is you know something i'm familiar with is getting out of an ice bath in the the getting out of an ice bath in the the getting out of an ice bath in the the training room in college and then going training room in college and then going training room in college and then going to text someone and it takes you four to text someone and it takes you four to text someone and it takes you four minutes to type one word minutes to type one word minutes to type one word because you're waiting for the so so you because you're waiting for the so so you because you're waiting for the so so you wouldn't want it to be that extent but wouldn't want it to be that extent but wouldn't want it to be that extent but you would want it to feel cold to the you would want it to feel cold to the you would want it to feel cold to the point where point where point where all your muscles are still functioning all your muscles are still functioning all your muscles are still functioning you still go fast twitch it's not like you still go fast twitch it's not like you still go fast twitch it's not like this delayed cold response this delayed cold response this delayed cold response so there's also a treadmill study that so there's also a treadmill study that so there's also a treadmill study that i think would also be i think would also be i think would also be great to go through and this is all on great to go through and this is all on great to go through and this is all on the same website i'll link it again too the same website i'll link it again too the same website i'll link it again too this this especially made me think of this this especially made me think of this this especially made me think of you because of the the endurance aspect

1:23you because of the the endurance aspect you because of the the endurance aspect for spartan races and so this is a for spartan races and so this is a for spartan races and so this is a direct quote from the study it says this direct quote from the study it says this direct quote from the study it says this study was designed to determine study was designed to determine study was designed to determine if cooling of the palm under slight if cooling of the palm under slight if cooling of the palm under slight negative pressure increased the duration negative pressure increased the duration negative pressure increased the duration of activity under a constant workload of activity under a constant workload of activity under a constant workload for example running what is the subject for example running what is the subject for example running what is the subject pressure pressure pressure uh what does that mean i'm not sure what uh what does that mean i'm not sure what uh what does that mean i'm not sure what they mean by slight they mean by slight they mean by slight negative pressure negative pressure negative pressure if i had to guess and i'll check double if i had to guess and i'll check double if i had to guess and i'll check double check this for yourself if you're check this for yourself if you're check this for yourself if you're listening to this to go back through the listening to this to go back through the listening to this to go back through the study slight negative pressure study slight negative pressure study slight negative pressure from from from what i understand what i understand what i understand is the palm is is the palm is is the palm is like you're you're not actively like you're you're not actively like you're you're not actively pressuring pressuring pressuring the palm onto the cooling device your the palm onto the cooling device your the palm onto the cooling device your your hands like kind of floating on it your hands like kind of floating on it your hands like kind of floating on it like you're not really pressing down on like you're not really pressing down on like you're not really pressing down on it like you you might be in the the it like you you might be in the the it like you you might be in the the vicinity vicinity vicinity of the cooling device or it might just of the cooling device or it might just of the cooling device or it might just be touching on it okay cool um so eight be touching on it okay cool um so eight be touching on it okay cool um so eight subjects were asked to walk on a subjects were asked to walk on a subjects were asked to walk on a treadmill moving at 5.46 kilometers per treadmill moving at 5.46 kilometers per treadmill moving at 5.46 kilometers per hour hour

1:24hour and at a nine percent incline and at a nine percent incline and at a nine percent incline at an ambient temperature of 40 degrees at an ambient temperature of 40 degrees at an ambient temperature of 40 degrees celsius so celsius so celsius so it's actually pretty hot i think 40 it's actually pretty hot i think 40 it's actually pretty hot i think 40 degrees celsius is degrees celsius is degrees celsius is let's see right here 100 so that's 104 let's see right here 100 so that's 104 let's see right here 100 so that's 104 degrees fahrenheit degrees fahrenheit degrees fahrenheit and that was at 3.9 miles an hour so and that was at 3.9 miles an hour so and that was at 3.9 miles an hour so they're cooking they're cooking they're cooking they're moving yeah they're cooking they're moving yeah they're cooking they're moving yeah they're cooking literally each subject was tested with literally each subject was tested with literally each subject was tested with and without cooling with a slight and without cooling with a slight and without cooling with a slight negative pressure negative pressure body temperature was measured using an body temperature was measured using an body temperature was measured using an esophageal probe the test was terminated esophageal probe the test was terminated esophageal probe the test was terminated when the subjects achieved 90 percent of when the subjects achieved 90 percent of when the subjects achieved 90 percent of predicted maximum output body predicted maximum output body predicted maximum output body temperature rise was slowed in temperature rise was slowed in temperature rise was slowed in individuals with both palm cooling and individuals with both palm cooling and individuals with both palm cooling and negative pressure so again it sounds negative pressure so again it sounds negative pressure so again it sounds like placing your hand on a cooling like placing your hand on a cooling like placing your hand on a cooling device but you're not pressing on it device but you're not pressing on it device but you're not pressing on it the heart rate rose and direction the heart rate rose and direction the heart rate rose and direction the heart rate rose in direct the heart rate rose in direct the heart rate rose in direct correlation to body temperature correlation to body temperature correlation to body temperature individuals with both cooling and individuals with both cooling and individuals with both cooling and negative pressure extended their period

1:25negative pressure extended their period negative pressure extended their period of activity by remaining on the of activity by remaining on the of activity by remaining on the treadmill 25 percent longer an treadmill 25 percent longer an treadmill 25 percent longer an indication that endurance can be indication that endurance can be indication that endurance can be enhanced through cooling enhanced through cooling enhanced through cooling during exercise and that goes back to during exercise and that goes back to during exercise and that goes back to the statement the statement the statement by andrew huberman where he says by andrew huberman where he says by andrew huberman where he says temperature is the most powerful variable for improving physical performance and recovery i'd argue it's performance and recovery i'd argue it's performance and recovery i'd argue it's even more important than sleep and so i even more important than sleep and so i even more important than sleep and so i can't speak for dr hubermann but what i can't speak for dr hubermann but what i can't speak for dr hubermann but what i take that to mean is that take that to mean is that take that to mean is that if you had a choice between getting to if you had a choice between getting to if you had a choice between getting to leverage temperature during something leverage temperature during something leverage temperature during something like a spartan race or getting a full like a spartan race or getting a full like a spartan race or getting a full night's sleep i imagine he would choose night's sleep i imagine he would choose night's sleep i imagine he would choose based on his statement based on his statement based on his statement being able to have a device kind of like being able to have a device kind of like being able to have a device kind of like this and the study to prolong this and the study to prolong this and the study to prolong the the physical activity and he would choose physical activity and he would choose physical activity and he would choose that above that above that above getting a full night's sleep itself getting a full night's sleep itself getting a full night's sleep itself again don't to don't want to speak wild again don't to don't want to speak wild again don't to don't want to speak wild for him but relating it to the spartan for him but relating it to the spartan for him but relating it to the spartan race race race and to what you do to what you compete and to what you do to what you compete and to what you do to what you compete in it's [ __ ] wild yeah that's wild

1:26in it's [ __ ] wild yeah that's wild in it's [ __ ] wild yeah that's wild and you know it's interesting too and you know it's interesting too and you know it's interesting too because i've i've was thinking while you because i've i've was thinking while you because i've i've was thinking while you were talking about this about you know i were talking about this about you know i were talking about this about you know i mean during runs or whatever mean during runs or whatever mean during runs or whatever throwing the water on the face always throwing the water on the face always throwing the water on the face always feels great uh but i go especially feels great uh but i go especially feels great uh but i go especially during spartan races i try very hard not during spartan races i try very hard not during spartan races i try very hard not to get my hands wet right because i to get my hands wet right because i to get my hands wet right because i don't i want to have like good grip and don't i want to have like good grip and don't i want to have like good grip and everything you know i don't want to be everything you know i don't want to be everything you know i don't want to be slipping off of this or you know sliding slipping off of this or you know sliding slipping off of this or you know sliding off of that but off of that but off of that but having a way maybe at water stations or having a way maybe at water stations or having a way maybe at water stations or maybe even just like taking that water maybe even just like taking that water maybe even just like taking that water cup throwing it on my face dumping it on cup throwing it on my face dumping it on cup throwing it on my face dumping it on my hands right maybe that's the my hands right maybe that's the my hands right maybe that's the beneficial thing to do in that scenario beneficial thing to do in that scenario beneficial thing to do in that scenario slowing me down or just to cool me down slowing me down or just to cool me down slowing me down or just to cool me down rather right so that's that's just an rather right so that's that's just an rather right so that's that's just an interesting thought and something to interesting thought and something to interesting thought and something to think about moving in yeah think about moving in yeah think about moving in yeah yeah yeah it uh you uh alluded to it yeah yeah it uh you uh alluded to it yeah yeah it uh you uh alluded to it where your initial reaction is to not where your initial reaction is to not where your initial reaction is to not get your hands what my initial reaction get your hands what my initial reaction get your hands what my initial reaction to feel better is to put a cold towel on to feel better is to put a cold towel on to feel better is to put a cold towel on your neck like your neck like your neck like most human beings and so most human beings and so most human beings and so some of this involves you going

1:27some of this involves you going some of this involves you going against your body's against your body's against your body's normal normal normal response or kind of the response or kind of the response or kind of the the mainstream response of the mainstream response of the mainstream response of cooling yourself and cooling yourself and cooling yourself and as i said before as i said before as i said before the stanford lab is studying this with the stanford lab is studying this with the stanford lab is studying this with recreational athletes so this could recreational athletes so this could recreational athletes so this could apply to you they apply to you they apply to you they refer to it as cool mint technology and refer to it as cool mint technology and refer to it as cool mint technology and there's a there's a there's a website i'll link as well where you can website i'll link as well where you can website i'll link as well where you can kind of look at some of the actual kind of look at some of the actual kind of look at some of the actual applications and what it looks like in applications and what it looks like in applications and what it looks like in the study and what it may look like as a the study and what it may look like as a the study and what it may look like as a commercially viable product but they're commercially viable product but they're commercially viable product but they're using this with temperature they're using this with temperature they're using this with temperature they're using this with ufc fighters uh they're using this with ufc fighters uh they're using this with ufc fighters uh they're using this with endurance athletes with using this with endurance athletes with using this with endurance athletes with runners and they're using it with just runners and they're using it with just runners and they're using it with just an average joe that an average joe that an average joe that works out two three times a week just to works out two three times a week just to works out two three times a week just to see what this can do and it makes me see what this can do and it makes me see what this can do and it makes me feel like temperature is this unexplored feel like temperature is this unexplored feel like temperature is this unexplored frontier that we may be about to enter frontier that we may be about to enter frontier that we may be about to enter from the standpoint of the average from the standpoint of the average from the standpoint of the average person the person who's a recreational person the person who's a recreational person the person who's a recreational athlete or just it works out because athlete or just it works out because

1:28athlete or just it works out because it's good for them is not competing in a it's good for them is not competing in a it's good for them is not competing in a professional sport professional sport professional sport scientists have been studying this i scientists have been studying this i scientists have been studying this i believe 2005 was the earliest date on believe 2005 was the earliest date on believe 2005 was the earliest date on the studies i just mentioned but this the studies i just mentioned but this the studies i just mentioned but this has been has been has been something known in the scientific something known in the scientific something known in the scientific community for over a decade that you can community for over a decade that you can community for over a decade that you can enhance performance through cooling enhance performance through cooling enhance performance through cooling through these pathways in the body like through these pathways in the body like through these pathways in the body like the feet like the palms of the hands the feet like the palms of the hands the feet like the palms of the hands like the face like the face and this is like the face like the face and this is like the face like the face and this is the first thing i've seen and the first thing i've seen and the first thing i've seen and it may be the only it may be the only it may be the only group of people on the planet that are group of people on the planet that are group of people on the planet that are trying to create a product to actually trying to create a product to actually trying to create a product to actually do this in a race or in a ufc ring in a do this in a race or in a ufc ring in a do this in a race or in a ufc ring in a corner you know in nfl sideline being able to to get back nfl sideline being able to to get back in the game or get back in the ring run in the game or get back in the ring run in the game or get back in the ring run an extra 25 30 minutes on the weekend an extra 25 30 minutes on the weekend an extra 25 30 minutes on the weekend whatever whatever you're trying to do whatever whatever you're trying to do whatever whatever you're trying to do this i i expect this to to blow up in this i i expect this to to blow up in this i i expect this to to blow up in the general population it sounds like the general population it sounds like the general population it sounds like something that has the power to do that something that has the power to do that something that has the power to do that i agree and and you know what's really

1:29i agree and and you know what's really i agree and and you know what's really interesting is one of the things that interesting is one of the things that interesting is one of the things that drew me to cold originally was you know drew me to cold originally was you know drew me to cold originally was you know seeing pictures of seeing pictures of seeing pictures of you know football players during you know football players during you know football players during training camp in cold tubs in between training camp in cold tubs in between training camp in cold tubs in between you know sessions and you know sessions and you know sessions and there's a reason why there's a reason why there's a reason why or one of the reasons why or one of the reasons why or one of the reasons why our special forces trains on the west our special forces trains on the west our special forces trains on the west coast is because the you know pacific is coast is because the you know pacific is coast is because the you know pacific is pretty cold it gets in the high 50s low pretty cold it gets in the high 50s low pretty cold it gets in the high 50s low 60s in the in you know january february 60s in the in you know january february 60s in the in you know january february march during basic right and you know march during basic right and you know march during basic right and you know there's a reason why like if you go back there's a reason why like if you go back there's a reason why like if you go back and forth out into the cold and you can and forth out into the cold and you can and forth out into the cold and you can do more you can recover faster right do more you can recover faster right do more you can recover faster right like i've noticed like i've noticed like i've noticed much less inflammation in my ankles and much less inflammation in my ankles and much less inflammation in my ankles and calves which i used to get a lot more of calves which i used to get a lot more of calves which i used to get a lot more of you know i've noticed a lot you know i've noticed a lot you know i've noticed a lot you know just so many little benefits you know just so many little benefits you know just so many little benefits like that from like you said being able like that from like you said being able like that from like you said being able to do more in these these things that to do more in these these things that to do more in these these things that now are maybe more available to the now are maybe more available to the now are maybe more available to the average uh athlete or whatever it may be average uh athlete or whatever it may be average uh athlete or whatever it may be yeah and yeah and like we said before like we said before like we said before we're not going to advise you to do we're not going to advise you to do we're not going to advise you to do anything we're not going to advise you

1:30anything we're not going to advise you anything we're not going to advise you to experiment i can tell you for myself to experiment i can tell you for myself to experiment i can tell you for myself this is something that i'm highly this is something that i'm highly this is something that i'm highly interested in experimenting before interested in experimenting before interested in experimenting before a commercially viable product comes on a commercially viable product comes on a commercially viable product comes on the market to just play around with the market to just play around with the market to just play around with cold and hot cold and hot cold and hot during a workout or during a workout or during a workout or before run during a run just anything i before run during a run just anything i before run during a run just anything i can like you said putting an ice bucket can like you said putting an ice bucket can like you said putting an ice bucket in the backyard and just doing in the backyard and just doing in the backyard and just doing kettlebell swings and dipping your hand kettlebell swings and dipping your hand kettlebell swings and dipping your hand in ice in ice in ice in between sets just like in between sets just like in between sets just like playing around and feeling the effects playing around and feeling the effects playing around and feeling the effects and so and so and so it sounds like you are it sounds like you are it sounds like you are going to experiment as well and going to experiment as well and going to experiment as well and yeah i'm i'm excited for the future of yeah i'm i'm excited for the future of yeah i'm i'm excited for the future of temperature and performance agreed temperature and performance agreed temperature and performance agreed i hope brother so i hope brother so i hope brother so a good way to wrap up i always like a good way to wrap up i always like a good way to wrap up i always like talking about life and meaning in some talking about life and meaning in some talking about life and meaning in some way and how this can apply to way and how this can apply to way and how this can apply to the population on a broader scale not the population on a broader scale not the population on a broader scale not just for you or me but to just for you or me but to just for you or me but to anyone out there who's interested in anyone out there who's interested in anyone out there who's interested in leveraging this type of stuff

1:31leveraging this type of stuff leveraging this type of stuff one of the main things i wanted to one of the main things i wanted to one of the main things i wanted to mention was that mention was that mention was that you know i i still consider myself a you know i i still consider myself a you know i i still consider myself a beginner in beginner in beginner in heat and cold exposure i've been doing heat and cold exposure i've been doing heat and cold exposure i've been doing it for it for it for about five years on and off but in no about five years on and off but in no about five years on and off but in no way have i made it a daily part of my way have i made it a daily part of my way have i made it a daily part of my life yet i life yet i life yet i am going to do that but it started out am going to do that but it started out am going to do that but it started out with these small with these small with these small introductions into introductions into introductions into a sauna or small introductions into a sauna or small introductions into a sauna or small introductions into pouring ice into the bathtub pouring ice into the bathtub pouring ice into the bathtub at my parents house and at my parents house and at my parents house and it doesn't have to be perfect it doesn't it doesn't have to be perfect it doesn't it doesn't have to be perfect it doesn't have to be a swedish have to be a swedish have to be a swedish sauna sauna in in a high-tech place that has a bunch in in a high-tech place that has a bunch in in a high-tech place that has a bunch of sun and cold tugs it doesn't have to of sun and cold tugs it doesn't have to of sun and cold tugs it doesn't have to be you know the perfect ice bath that be you know the perfect ice bath that be you know the perfect ice bath that you buy online it it doesn't have to be you buy online it it doesn't have to be you buy online it it doesn't have to be an infrared sauna although i am an infrared sauna although i am an infrared sauna although i am going to pull the trigger on an infrared going to pull the trigger on an infrared going to pull the trigger on an infrared sauna for myself in brooklyn like i sauna for myself in brooklyn like i sauna for myself in brooklyn like i if anything selfishly this podcast if anything selfishly this podcast if anything selfishly this podcast finalized my mind on purchasing an finalized my mind on purchasing an finalized my mind on purchasing an infrared sauna so that will be a yeah

1:32infrared sauna so that will be a yeah infrared sauna so that will be a yeah hell yeah a purchase but it doesn't have hell yeah a purchase but it doesn't have hell yeah a purchase but it doesn't have to be this is all [ __ ] that you can do to be this is all [ __ ] that you can do to be this is all [ __ ] that you can do buying an ice bag for two bucks at buying an ice bag for two bucks at buying an ice bag for two bucks at 7-eleven 7-eleven 7-eleven or or just going on a run on a really [ __ ] just going on a run on a really [ __ ] just going on a run on a really [ __ ] hot day over the summer or just staying hot day over the summer or just staying hot day over the summer or just staying outside for longer than normal outside for longer than normal outside for longer than normal finding a sauna at a local gym whatever finding a sauna at a local gym whatever finding a sauna at a local gym whatever it is you can implement these things on it is you can implement these things on it is you can implement these things on a a a cheaper and smaller scale it doesn't cheaper and smaller scale it doesn't cheaper and smaller scale it doesn't have to be all at once you can have to be all at once you can have to be all at once you can amp it up or down depending on amp it up or down depending on amp it up or down depending on what is feeling good for you what's what is feeling good for you what's what is feeling good for you what's feeling right for you but in no way feeling right for you but in no way feeling right for you but in no way uh does this have to be an all or uh does this have to be an all or uh does this have to be an all or nothing thing and sometimes i deter nothing thing and sometimes i deter nothing thing and sometimes i deter myself from even starting because i have myself from even starting because i have myself from even starting because i have this ideal of what i need and then i this ideal of what i need and then i this ideal of what i need and then i can't get it and so i delay the start of can't get it and so i delay the start of can't get it and so i delay the start of something because it something because it something because it my reality doesn't fit that ideal i my reality doesn't fit that ideal i my reality doesn't fit that ideal i would say with this [ __ ] you know would say with this [ __ ] you know would say with this [ __ ] you know [ __ ] [ __ ] go buy a bag of ice throw it in the tub

1:33go buy a bag of ice throw it in the tub go buy a bag of ice throw it in the tub go sit outside go [ __ ] you know go go sit outside go [ __ ] you know go go sit outside go [ __ ] you know go ask your buddy if you can get a guest ask your buddy if you can get a guest ask your buddy if you can get a guest pass at his gym and go sit in the sauna pass at his gym and go sit in the sauna pass at his gym and go sit in the sauna for you know 10 minutes do whatever you for you know 10 minutes do whatever you for you know 10 minutes do whatever you can do to just get started take a really can do to just get started take a really can do to just get started take a really really really long close to unbarely hot really really long close to unbarely hot really really long close to unbarely hot unbearably hot shower right and then unbearably hot shower right and then unbearably hot shower right and then flip that switch to as cold as it gets flip that switch to as cold as it gets flip that switch to as cold as it gets before it turns off right and that's a before it turns off right and that's a before it turns off right and that's a great great great super accessible way for anybody to do super accessible way for anybody to do super accessible way for anybody to do this yeah and the the other thing that this yeah and the the other thing that this yeah and the the other thing that jumped out at me as i'm jumped out at me as i'm jumped out at me as i'm going through going through going through and cold exposure and cold exposure and cold exposure this week is this week is this week is nature gave us nature gave us nature gave us the gift of temperature when the gift of temperature when the gift of temperature when the big bang happened the big bang happened the big bang happened billions and billions and billions of billions and billions and billions of billions and billions and billions of years ago years ago years ago and the physics of this universe were and the physics of this universe were and the physics of this universe were set up set up set up there's this thing called temperature there's this thing called temperature there's this thing called temperature that that nature regulates for us based on nature regulates for us based on nature regulates for us based on the laws of physics and the laws of physics and the laws of physics and it is a gift it's something that is it is a gift it's something that is it is a gift it's something that is available available available to us and to us and to us and temperature regulation

1:34temperature regulation temperature regulation going in a sauna going an ice bath any going in a sauna going an ice bath any going in a sauna going an ice bath any form of hot and cold treatment it's form of hot and cold treatment it's form of hot and cold treatment it's using the gift of nature and amplifying using the gift of nature and amplifying using the gift of nature and amplifying the effects of it and harnessing the the effects of it and harnessing the the effects of it and harnessing the effects leveraging the effects of this effects leveraging the effects of this effects leveraging the effects of this gift through gift through gift through technology and there are other things technology and there are other things technology and there are other things like psychedelics or like artificial like psychedelics or like artificial like psychedelics or like artificial intelligence that come from things that intelligence that come from things that intelligence that come from things that we have and as we evolve we have and as we evolve we have and as we evolve we learn to build better tools to we learn to build better tools to we learn to build better tools to harness the gifts of nature and so harness the gifts of nature and so harness the gifts of nature and so that was something that was running that was something that was running that was something that was running through my mind of how how many other through my mind of how how many other through my mind of how how many other naturally occurring phenomenon like naturally occurring phenomenon like naturally occurring phenomenon like temperature change temperature change temperature change are we not are we not are we not using and are we not trying to leverage using and are we not trying to leverage using and are we not trying to leverage and also and also and also just being grateful that just being grateful that just being grateful that we can change our lives so we can change our lives so we can change our lives so quickly and quickly and quickly and in a deep fashion through something in a deep fashion through something in a deep fashion through something that's accessible to that's accessible to that's accessible to literally anyone that is alive and literally anyone that is alive and literally anyone that is alive and has has has sensations so you know almost almost

1:35sensations so you know almost almost sensations so you know almost almost anybody yeah i mean damn what a profound anybody yeah i mean damn what a profound anybody yeah i mean damn what a profound thought that is i mean you know that thought that is i mean you know that thought that is i mean you know that took me to the various forms of human took me to the various forms of human took me to the various forms of human movement like what happens if we all movement like what happens if we all movement like what happens if we all crawled crawled crawled more often right what happens if we all more often right what happens if we all more often right what happens if we all swam right like like i hate swimming swam right like like i hate swimming swam right like like i hate swimming like but there's we're humans can swim like but there's we're humans can swim like but there's we're humans can swim right and humans should be able to swim right and humans should be able to swim right and humans should be able to swim and humans you know like like let's what and humans you know like like let's what and humans you know like like let's what if i got better at swimming like there'd if i got better at swimming like there'd if i got better at swimming like there'd be a huge host of positive things that be a huge host of positive things that be a huge host of positive things that have happened from that physiologically have happened from that physiologically have happened from that physiologically psychologically and otherwise right like psychologically and otherwise right like psychologically and otherwise right like i mean there's just so many i mean there's just so many i mean there's just so many things that you're right maybe we aren't things that you're right maybe we aren't things that you're right maybe we aren't experiencing or taking in but i think experiencing or taking in but i think experiencing or taking in but i think when it comes to what mother nature has when it comes to what mother nature has when it comes to what mother nature has given us when we get out mother nature given us when we get out mother nature given us when we get out mother nature when we experience nature and we when we experience nature and we when we experience nature and we experience these very primal things like experience these very primal things like experience these very primal things like hot and cold and you know hot and cold and you know hot and cold and you know it's part of living it's living with it's part of living it's living with it's part of living it's living with capital letters you know that's capital letters you know that's capital letters you know that's experiencing the spectrum of human experiencing the spectrum of human experiencing the spectrum of human emotion and experiences and that's emotion and experiences and that's emotion and experiences and that's that's a beautiful thing that's a beautiful thing that's a beautiful thing yeah that it makes me think about the yeah that it makes me think about the yeah that it makes me think about the the ending of the ending of the ending of tim ferriss's podcast where he asked the

1:36tim ferriss's podcast where he asked the tim ferriss's podcast where he asked the billboard question where every guest he billboard question where every guest he billboard question where every guest he has on if you never if you've ever uh has on if you never if you've ever uh has on if you never if you've ever uh listened to tim ferriss you know that listened to tim ferriss you know that listened to tim ferriss you know that he'll ask you or ask the guest if you he'll ask you or ask the guest if you he'll ask you or ask the guest if you had to put something on the a billboard had to put something on the a billboard had to put something on the a billboard that everyone on the world would see that everyone on the world would see that everyone on the world would see what would you throw up there what it what would you throw up there what it what would you throw up there what it would be a quote would be a picture would be a quote would be a picture would be a quote would be a picture and and i always like the answers that are i always like the answers that are i always like the answers that are more concrete where it's not such a more concrete where it's not such a more concrete where it's not such a profound it's not just a profound quote profound it's not just a profound quote profound it's not just a profound quote it's not just something that makes you it's not just something that makes you it's not just something that makes you think but it's something that gives you think but it's something that gives you think but it's something that gives you a direction a direction a direction and so if i and so if i and so if i had to had to had to give a give a give a bulletin board statement i i it would bulletin board statement i i it would bulletin board statement i i it would probably be along the lines of giving probably be along the lines of giving probably be along the lines of giving someone giving a direction on the someone giving a direction on the someone giving a direction on the bulletin board for bulletin board for bulletin board for meditation and sauna like if even one meditation and sauna like if even one meditation and sauna like if even one percent of people listen to those things percent of people listen to those things percent of people listen to those things and tim ferriss you know has whatever and tim ferriss you know has whatever and tim ferriss you know has whatever five million five million five million people listening to an episode he's got people listening to an episode he's got people listening to an episode he's got a [ __ ] gigantic audience if

1:37a [ __ ] gigantic audience if a [ __ ] gigantic audience if one percent of people that listen to one percent of people that listen to one percent of people that listen to that podcast that podcast that podcast downloaded their favorite meditation app downloaded their favorite meditation app downloaded their favorite meditation app maybe i i even put my free month uh qr maybe i i even put my free month uh qr maybe i i even put my free month uh qr code for waking up on the billboard so code for waking up on the billboard so code for waking up on the billboard so people could just [ __ ] people could just [ __ ] people could just [ __ ] snap it and get it and then found a way snap it and get it and then found a way snap it and get it and then found a way to to get in a sauna do cold therapy to to get in a sauna do cold therapy to to get in a sauna do cold therapy that is more people that is more people that is more people walking around in the world that are a walking around in the world that are a walking around in the world that are a little less pissed little less pissed little less pissed they're a little more they're a little more they're a little more energized they're a little more grateful energized they're a little more grateful energized they're a little more grateful and i think that is ultimately what life and i think that is ultimately what life and i think that is ultimately what life is all about it's pursuing your purpose is all about it's pursuing your purpose is all about it's pursuing your purpose to the fullest and then also to the fullest and then also to the fullest and then also setting the stage for other people to setting the stage for other people to setting the stage for other people to feel like they're in feel like they're in feel like they're in a state where they can do the same thing a state where they can do the same thing a state where they can do the same thing in their own in their own in their own right so even if someone has a right so even if someone has a right so even if someone has a completely different purpose than you completely different purpose than you completely different purpose than you what can what can what can what knowledge can you share what can what knowledge can you share what can what knowledge can you share what can you say how can you help this person you say how can you help this person you say how can you help this person more fully aligned with their purpose more fully aligned with their purpose more fully aligned with their purpose and meditation and and meditation and and meditation and things that activate hormesis sauna cold

1:38things that activate hormesis sauna cold things that activate hormesis sauna cold therapy like that falls in line with no therapy like that falls in line with no therapy like that falls in line with no matter what you're pursuing no matter matter what you're pursuing no matter matter what you're pursuing no matter what your purpose is yeah 100 you know what your purpose is yeah 100 you know what your purpose is yeah 100 you know and said said slightly differently it's and said said slightly differently it's and said said slightly differently it's like everybody can benefit from that like everybody can benefit from that like everybody can benefit from that you know like you know like you know like mine would mine would mine would under this guys would be under this guys would be under this guys would be drink more water drink more water drink more water [Music] [Music] everybody everybody if every single everybody everybody if every single everybody everybody if every single person drink a little bit more water person drink a little bit more water person drink a little bit more water things would be a little bit better for things would be a little bit better for things would be a little bit better for everybody else right you know everybody else right you know everybody else right you know and i i think that uh and i i think that uh and i i think that uh getting in getting in the coal getting getting in getting in the coal getting getting in getting in the coal getting the sauna getting into nature you know the sauna getting into nature you know the sauna getting into nature you know maybe maybe the temperature maybe the maybe maybe the temperature maybe the maybe maybe the temperature maybe the maybe it's go outside maybe it's go outside maybe it's go outside everybody got on their phone a go everybody got on their phone a go everybody got on their phone a go outside reminder right now right outside reminder right now right outside reminder right now right wherever you are whether it's cold or wherever you are whether it's cold or wherever you are whether it's cold or hot or rainy or [ __ ] sunny go outside hot or rainy or [ __ ] sunny go outside hot or rainy or [ __ ] sunny go outside right like that would be amazing for right like that would be amazing for right like that would be amazing for everybody and so i think this is a everybody and so i think this is a everybody and so i think this is a really great way to kind of tie this all really great way to kind of tie this all really great way to kind of tie this all up because you know there is up because you know there is up because you know there is sometimes the simplest things fix the

1:39sometimes the simplest things fix the sometimes the simplest things fix the biggest problems biggest problems biggest problems sometimes the simplest things fix the sometimes the simplest things fix the biggest problems and there is so many biggest problems and there is so many biggest problems and there is so many little there are so many aspects of little there are so many aspects of little there are so many aspects of low-hanging fruit that are available to low-hanging fruit that are available to low-hanging fruit that are available to us from health and wellness and us from health and wellness and us from health and wellness and feeling better standpoint feeling better standpoint feeling better standpoint and going outside and going outside and going outside right have experiencing some temperature right have experiencing some temperature right have experiencing some temperature extremes being grateful being present extremes being grateful being present extremes being grateful being present drinking more water sleeping a little drinking more water sleeping a little drinking more water sleeping a little bit more like that's it walk more period bit more like that's it walk more period bit more like that's it walk more period done done done over right like people are going to live over right like people are going to live over right like people are going to live better lives by doing those simple better lives by doing those simple better lives by doing those simple things things things love more yeah yeah make it easier for love more yeah yeah make it easier for love more yeah yeah make it easier for yourself yourself yourself to to feel like doing the things that are good feel like doing the things that are good feel like doing the things that are good for you to feel like you can make the for you to feel like you can make the for you to feel like you can make the right decision making the right decision right decision making the right decision right decision making the right decision sure is great and sure is great and sure is great and you know people that you know people that you know people that say get after it and say get after it and say get after it and i've i've i've been in that boat many times where i been in that boat many times where i been in that boat many times where i the the directions or maybe i'm saying the the directions or maybe i'm saying the the directions or maybe i'm saying it to myself to you know just do it just it to myself to you know just do it just it to myself to you know just do it just do it

1:40do it do it when you feel more relaxed or you feel when you feel more relaxed or you feel when you feel more relaxed or you feel more energized or you feel you're in a more energized or you feel you're in a more energized or you feel you're in a state that is just state that is just state that is just alert and good to go and alert and good to go and alert and good to go and feeling good feeling good feeling good as a precursor to the just do it you're as a precursor to the just do it you're as a precursor to the just do it you're much more likely much more likely much more likely at least in my experience in your at least in my experience in your at least in my experience in your experience experience experience to to get the [ __ ] after that thing that you get the [ __ ] after that thing that you get the [ __ ] after that thing that you need to do and so yeah i think what you need to do and so yeah i think what you need to do and so yeah i think what you said is a great spot to said is a great spot to said is a great spot to to end off and to end off and to end off and i really [ __ ] enjoy i really [ __ ] enjoy i really [ __ ] enjoy these segments i enjoy talking to you as these segments i enjoy talking to you as these segments i enjoy talking to you as always again always again always again dave will be a regular on dave will be a regular on dave will be a regular on the ox we will do these once a month get the ox we will do these once a month get the ox we will do these once a month get into different topics health and into different topics health and into different topics health and wellness wellness wellness for people that are listening to this for people that are listening to this for people that are listening to this dave dave dave where can they check you out what's where can they check you out what's where can they check you out what's what's the best place for people to to what's the best place for people to to what's the best place for people to to reach out and keep up with reach out and keep up with reach out and keep up with all of your badass exploits all of your badass exploits all of your badass exploits my badass exploits can be found on the my badass exploits can be found on the my badass exploits can be found on the gram at get strapped stay strapped

1:41gram at get strapped stay strapped gram at get strapped stay strapped for story work check out for story work check out for story work check out workyourstories.com workyourstories.com workyourstories.com and uh there's some some great links and and uh there's some some great links and and uh there's some some great links and and info on both those two places and uh and info on both those two places and uh and info on both those two places and uh as you said man i'm excited i love doing as you said man i'm excited i love doing as you said man i'm excited i love doing these these these these these these types of shows man it's super fun and types of shows man it's super fun and types of shows man it's super fun and excited to dig into the next topic next excited to dig into the next topic next excited to dig into the next topic next month cheers see you guys next time

Hot Cold Exposure Sauna Benefits Cold Tub Infrared Why Temperature Matters More